RIGOROUS RIGOUROUS exercising and dieting. I mentioned my methods in a past Q and A so if you wanna take a look at that. Basically, I was eating really strict caloric intake and I was exercising ALOT. I ran everyday in the morning and did 1 1/2 -2 hours of cardio at night. It wasn’t a healthy regime because my body wasn’t strong it was just getting thin not strong. So , I started proteins which definitely help the process so that you build your lean muscle.