Straightforward. Quality over quantity. Hard work works.

Your potential to grow muscle tissue is contingent on:

1. Fiber type quantity - Type 1 @ minimal potential, type 2A @ moderate-high potential, and 2X @ high 

    potential.

2. Training status - untrained @ high potential and trained/have already attained growth @ low potential.

3. Muscle volume (inherent muscle belly size before undertaking a strength training program) - small/thin 

    @ minimal to moderate potential, average size @ moderate to high potential, and large/thick @ moderate

    to moderate-high potential.

THIS IS HYPOTHETICAL DUE TO OTHER FACTORS SUCH AS CSN POTENTIAL, TRAINING EFFORT, AND DIET & RECOVERY BEHAVIORS. 

In plain English: How to delay "The Big Nap."

It yet comes down to food intake, particularly low nutrition carbs and ultra-processed food.

Too many visits, too much volume, and compromised recovery ability. You have more important commitments. Don't be a W.O.H.F.

Bottom line: genetics and skill dictate much of your ability to run or move fast. There are, however, logical means by which to improve whatever ability you have provided they are safe and measurable. Wishful thinking and squandering valuable time on many conventional "speed development" drills is not the way to go.

https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_b717442278f04e9aa5b866f394174767.pdf

For an exercise or system of exercise to produce measurable results, it must be based on the time-proven principles of overload and progression. Anything ventured sans those principles is either 1) a recreational activity for pure enjoyment or 2) a worthless...

Some basics to apply to your diet plan.

All factors being equal, the priorities for rational fat loss.

You need 48 to 72 hours FOR COMPLETE RECOVERY if you want results. You could train every day if a novice, but you will eventually (a few weeks) experience diminishing returns, injuries, and illness. 

Train hard, eat well, and sleep like a baby. THOSE DAYS OFF ARE WHEN YOUR BODY GROWS/ADAPTS.

To become stronger, here is how to do it in the order of importance.

A thorough but relatively simple explanation of slow and fast glycolysis.