limit your caloric intake of carbs/saturated fats. (beer/bread/fried foods also sugar(unless it comes naturally from fruit)
boost your caloric intake of protein target should be around 80-100grams per day.
if your going to drink. stick with liquor and make sure your feeding your body VITamin C to flush out the toxins
start din some pushups. try to do as many as you can to find your max.. even if you can only do 10 or 20 just do them. these work your abdominal as well as the majority of he rest of your upper body
heres a list of foods highest in each vitamin (A -K) if your not familiar with the benefits each gives you just look it up real quick
Vitamin A --
- chinese pears (cube and boil 2 chinese pears with raw honey.drink warm)
- paparika, red pepper, cayenne powder, chili powder
- carrots
- spinach
- mrjoram (spice)
- ricotta cheese
Beta Carotine --
- carrots
- spinach
- parsley
- basil
- cilantro
- mango
vitamin B12
- herring (fish)
- tuna, light
- cod
- clams
- shrimp
vitamin b9
- sunflower seeds
- spinach
vitamin b6
- sunflower seeds
vitamin b5
- sunflower seeds
vitamin b3
- bran
vitamin b1
- sunflower seeds
VITAMIN c
- green chilies pepper
- red chili peper
- guava
- kiwi
- papaya
- strawberies
vitamin E
- sunflower seeds
- almonds
- spinach
vitamin K
- basil
- sage
- thyme
- spinach
- green beans
- chili powder
You out here losing, fam. Also try to eat more carbs. Spaghetti, Rice, etc. And if you not eating a pint of Ice Cream before you go to sleep every night you might as well start buying bigger shirts and pants NOW 
person has had this conversation with themselves internally while looking in the mirror and didn't take action, even 
Don't be a statistic
