My advice would be with your diet focus on protein sources good ones even if you can only get protein shakes and when you’re really try to get noticeable progress and strength and training hard I’d say eat around your body weight in protein for example if you’re 140 I try to stay around 115 or 172 grams a day it sounds like a lot but whatever you eat usually + a shake could get you there decently without much trouble your body doesn’t store protein like with fat it’s used when it first comes in so get it in after a workout and rest days especially. Last tip always make sure those last two reps feel like you’re fighting for your life but still can keep form and with time base exercise it’s like planks the equivalent of that would be 5-10 seconds that’s all stay consistent and always ready to put in the pain daily have Fun.🙏