RE: prison style
yeah but they also do lots of body weight excercises in their room, pull ups, press ups, upside shoulder presses.
they can also go jogging in thr mornings, plenty and plenty of rest as mentioned and plenty of food. life isnt physically demanding, unless of course you sign up to gardening and so on for extra money!
a few good friends of mine went in for only like 10 months and they all came out huge, one guys trap like reached his ear lol, then again, they were about 17 so the test was raging in their bodies.
Hazard a touch of narcissism without shame.
There is no room for junk food in any diet whatsoever, leave the junk in the bin.