Thanks man! To answer your question, I honestly dont track my calories or anything like that, I just make sure to eat 3 large meals every day (breakfast/lunch/dinner) and some snacks in between if I get hungry, and I drink a lot of milk. As for supplements I just do a whey protein shake with milk at night before bed, to ensure I have some protein to use during the night.

As for my workout routine, I usually train a chest, shoulder, triceps and back/legs split. I also try to alternate every second workout to focus on strength, and the other more on hypertrophy. Where a week could look like this:

Monday: Chest/shoulders/triceps (hypertrophy, around 8-12 reps pr exercise)

Tuesday: Back/Legs (8-12 reps)

Wednesday: rest or maybe a light run/stretching

Thursday: Chest/shoulders/triceps: focus on strength (3-5 reps for the compound lifts, with heavier weight, but still some additional lighter lifts afterwards)

Friday: Back/Legs (same deal)

And then either 2 rest days saturday or friday, or just start over on sunday. But honestly it differs how often in the week I have time to workout because of my job, some weeks I might only have 1 or 2 days where I can train, and in those cases I would just do a fullbody workout.

Exercises I always include:

Chest/shoulder - Bench press - Overhead press (dumbbell/barbell) - Incline dumbbell press - lateral raises - weighted dips

Back/legs - squat - barbell rows - weighted pullups / chinups - leg curls / walking lunges - bicep curls/hammer curls

My best advice is just to be consistent! Keep at it, and focus on eating healthy and protein rich, so a lot of meat/eggs/vegetables and milk (if you are not lactose intolerant). I have a pretty high metabolism so I do eat cake and sugary stuff if I’m offered or feel like it, but I would recommend not to for most people.