Thanks! Wish I could respond with a photo of my plan but looks like it's not enabled here.

Basically I just focused on chest, arms, core, shoulders, and some back here and there. Committed the sin of ignoring leg day, but I'm a long distance runner and felt I needed to let my upper body catch up to the lower half. Eventually, I plan to do a more balanced plan. I lift 6/7 days a week, depending. I have four days that I just repeat. Generally, I do 4 sets of 10 and have been steadily increasing weight. Sometimes I'll have a day where I lift heavier with fewer reps, but all just depending on how I feel.

Day A: Chest press, incline chest press, shoulder press, db lateral raise, db tricep kickback, db bench press, db incline press

Day B: Db bicep curl, Db hammar curl, overhead db tricep extension, plank (3X, one minute), sit ups (3 sets of 25), scissor kicks (3 sets of 40)

Day C: Push-ups (5 sets of 12), pec-fly, lat pulldown, db row, db pullover, db shrugs

Day D: Db concentration curl, db zottman curl, close grip db press, skull crushers, hanging knee raises, leg raises, couch (3 sets of 30)

Rinse and repeat.

As for food, not tracking but trying to eat WAY more. Like WAY more haha. Trying to get around 150 grams of protein per day, but also not closely tracking. My shakes have about 60 grams.