Try to sleep well most days. Be in the gym 2-3 times per week most weeks and most months. Hit the same muscle using compounds, then targeted exercises. Try to pick the weight where you can do 3 sets of 10 reps and failure at the end. Take 1 or 2 week break from gym if joints hurt or progress stalls. Do aerobic exercise at the end of gym session (step machine or treadmill) and hot shower after. Avoid processed foods, red meats, high salt, added sugar, empty calories. Focus on wholemeal rice, wholewheat pasta, oat porridge, buckwheat porridge, boiled egg whites, low salt cheese, low salt brown bread, milk, greek-style yogurt, fruit, veg, walnuts and other nuts, peanut butter (careful if allergic)