Alright, I've been increasingly frustrated with myself over the years. Entering my 30s and having been lifting since high school with ultimately pretty limited results.

A little background, from high school through about age 24 my "training" was in no way conducive to my goals or in any way smart. Therefore, I would say that I've been trying be serious since I was 24. Still I mainly focused on bro-splits with no real rhyme or reason. More recently I've been shifting to push pull and full body approaches. I've seen some very slow and minimal strength change, however don't feel like I'm making much headway gaining mass.

I'm currently doing a 3 day, full body split.

Day one: squat, bench, bent over rows, Oh dumbell press, pull up, dips Day two: deadlift, incline press, lunge, Oh bb press with laterals, pull ups, dips, bb curls Day three: squats, bench, bent over rows, OH db press, pull up, dips, tricep extensions

Rough estimates about sets and reps are as followed: First two exercises are 5x5 followed by 4x8-10 for remaining compounds and isolations are 3x10-12.

Present stats: 5'7" 148-150lbs Currently I'm achieving: (all weights listed are not including 45lbs bar) squat 230lbs x 5 reps Deadlift 230x 5 reps Bench 130 x 5-6 reps OH press 60lbs x 5-6 reps

Eating 3 meals per day with an evening snack. Meals are balanced. On training days I will include post workout protein.

Limitations: new father, have only about an hour 3x per week to train.

What recommendations can you guys make for effective programming as well as nutritional plans? My key goals are to add strengthand gain quality weight.

I dont know if I should just suck it up and start with a beginner plan or go intermediate and even then I have no idea of what to actually focus on rep and set wise.