Gymmaliyans/aliyathees guide meh
Wanna have more strength and maybe a itsy bitsy more mass
Around 6ft 70ish kg(wanna hit 80)
Overall strength is lacking never worked out before
Would like to have like a semi detailed plan on this stuff preferably no gym (do have access to one)
Maybe a bit of diet stuff (eating rice for lunch is basically a non negotiable)
Any help is appreciated ty