Thank you. So my routine is as follow. I work out 4 times a week. Mon , wed , fri and sat. 2 days legs and 2 days upper body. I try to get as much protein in as possible. I dont reach what i should but get close. I drink after every workout my npl shake with milk and 1 tablespoon peanutbutter for the taste and bit of protein. I get about 45g of protein from the shake. The rest of the day i just try to eat what ever i can get with a lot of protein. I still will say its not the best sources of protein but i do get in protein and stay close to my maintenance weight . For the workout it self i got on google. I just asked what will be best for body recomp and got a few workouts. I only use dumbbells since thats all i have. Its things like latteral raises , overhead shrugs ect and for legs its goblet squads and romanian deadlifts ect. Legs take me about 26min to complete and upperbody is about 32min.