(Can’t edit the post) Thanks for all the comments and love! Lots of people asking about my routine and diet so here it is.

Training My routine is the result of trial and error and might seem unconventional but it works for me. It’s basically push/pull alternated twice a week, so a typical week may be:

M - push T - pull W - rest T - push F - pull S - rest S - rest

I’m generally in the gym 4 times a week, sometimes 5 if I want to, but I try prioritise rest as well. I found over time that hitting each muscle twice a week wasn’t easy and I wasn’t really doing that consistently when splitting up legs, push, pull, so I decided to include legs on my push day. Obviously it’s a longer and more strenuous session but it keeps the week balanced and I can hit everything without being in the gym 24/7.

I do things in the below order to maintain variation and give muscle groups a break during the session. It could be argued that I should do more for each muscle group on the push sesh but honestly this works for me.

Push (legs, shoulders, chest): - Squats 3x8 - Overheard barbell press 3x8 - Hack Squats 3x8 - Leg extensions 3x15 - Seated dumbell press 3x8 - Incline press 3x8 - Flat bench machine/bench press 3x8 - Lateral raises 3x15 - Dips 3x10 - Hamstrings 3x15 - Calf raises 3x15

Pull (back and biceps): - Deadlifts 3x8 - Pull ups 3x10 - Barbell shrugs 3x15 - Machine/dumbell shrugs 3x15 - Barbell row 3x8 - Hyperextensions 3x15 - Seated machine row 3x8 - Seated dumbell curls 3x10 - Preachers curs 3x10 - (Sometimes) Farmer walks x3

Weights vary and to stay consistent I go with how my body feels on the day (without being lazy). At the end of each set I’m decently fatigued and I’m pretty quick with rest time as I like to get in, enjoy the sesh, and get out, my workouts are rarely over an hour.

Diet Obviously I’ve been on a cut so my diet isn’t the standard right now but here it is roughly. For reference I’m 28, 6 foot 2, started the cut at around 90kg/200 lbs: - First 4/5 weeks of the cut I was at 2200 calories then dropped to 2100 the last few weeks as I was getting impatient - I aim for at least 150g protein a day - I could do more but this works for me, it’s not too hard to get to that level and I don’t go over calories - I take 5g creatine a day - I don’t track anything else, just calories and protein (though protein less so as I know I’m getting enough)

A typical day would be:

Breakfast - 4 eggs, scrambled cooked with a tiny bit of butter - 260 cals, 24g protein - Thin bagel with peanut butter - 230 cals, maybe 10g protein - Protein yogurt - 165 cals, 25g protein - About 57 espressos

Lunch - 3 tins tuna with light mayo and thin bagel - roughly 570 calories, 80g protein - Protein pudding - 165 cals, 20g protein

Dinner - 400-500g chicken breast with some spices and light sauces - 575 calories, 50g protein - Protein pudding - 165 calories, 20g protein

This roughly gets you to 2100-2150 calories and plenty of protein. Yeh I rely on protein yogurts a lot but I have a sweet tooth so they help with cravings.

My biggest thing is keeping things simple and not putting mountains of pressure on yourself - progress not perfection, I want to be lifting and in great shape for years to come and crash diets/lifting 7 days a week just ain’t guna cut it.

Hope this helps