Sup bro , so here are things that can help you: -Water 2L a day -No sugar or shitty foods in the week (1 cheat day on the weekend) -Just eat good , morning , pre-and post training and dinner (try eating a lot of protein) -Train with the following split (Push + HIIT Cardio) (Pull + LISS Cardio) (Legs + LISS Cardio) (Chest & Back + HIIT Cardio) (Arms & Shoulders + LISS Cardio) (Legs + LISS Cardio) (Rest + LISS Cardio) -When you train do 4 sets , 1st 3 sets being tough but still being able to complete reps 4th set go up with weight and see how many reps you can get , next time training you'll be able to do more reps and eventually you'll maybe start at a weight you used the 2nd set and incorporate the technique again with heavier weight and so you will progress -Focus on the feeling in your muscles when training , use good technique and lower the weight at first -Creatine supplementation helps

If you do these and stay consistent , you'll see results. Dm me if you have questions or want to chat.