does anyone have a weightlifting routine that works, i wanna dunk too?

Question

and i take protein after i lift right?

Answer 1

you need to decide what your short and long term goals and design a training routine to accomplish that. everyone wants to lose body fat and gain muscle simultaneously but doing both at once is not optimum as the diet ultimately determines the rate of fat loss and increase in muscle mass and to lose a measurable amount of body fat there must be a caloric defecit while to increase muscle mass there must be a caloric excess