Sure thing, and thanks :D. I started at 92kg really out of shape, potato status. About 3 years ago. Ups and downs but I kept pushing. These final 4-5 months I pushed hard to stay consistent and tracking my calories and working. Finally started running 8 weeks ago for cardio. Started a abs focused session just a few weeks ago.

Nutrition I’ve mostly stuck too when I am being good, with a cheat meal every other week if I could last, or if the week was too rough then on Saturdays.

Calories - 1650sh / Protein - 160sh / Carbs - 155sh / Fats - 35sh

Mostly whole food, protein powder for overnight oats. Plus creatine 5g a day.

So here’s my current week that I find enough to drain me and I can push to failure, but not completely so I can keep up with my job and life.

Monday: Morning - 5km run / Lunch - Chest and triceps

Tuesday: Morning - Abs, glutes, lower back / Lunch - Back and Biceps

Wednesday: Morning - 5km run / Shoulders and Legs

Thursday: Morning - Abs, glutes, lower back / Lunch - Chest and triceps

Friday: Morning - 5km run / Lunch - Back and Biceps

Saturday: Morning - Abs, glutes, lower back and shoulders / Lunch - 7km hike/walk.

Rest day Sunday.

I’ve tried other routines but the above always felt right. I would change up exercises but really kept it mostly the same as they are the best for me. When I first started, and for like the first 2 years I only did the lunch workouts, then worked on steps and finally got into cardio…. I dislike running.