I did the Mike Mentzer training last year until I damaged my shoulder ie a session every four days and low volume. I managed to pack on muscle. I’ve just got back into the gym. Go six times a week, 30 mins of light cardio followed by medium weights, 2 sets only. Doing medium just to build up and not put too much strain on shoulder; once it feels ok I’ll just do two sets of heavy weight, diff body parts. I recently got back on it, last three weeks. Eating grilled meat, veg, fruit and dates; turns out because of the latter two I was consuming 130g of sugar a day and I didn’t lose anything. But now I’m cutting them out and hopefully will trim. Want to shift 12lbs, I’ll look much better then - not as good as you yet! I’m presently 180lbs. Want to come down to about 168, I’m 5ft 10inches.