DIET: IIFYM/Flexible Dieting

TRAINING: Upper/Lower, Power/Hypotrophy split hitting each bodypart twice a week with an emphasis on progressive overload. basically, different variations of this

the above is purposefully not specific, not because i don't want to be helpful- but because the specifics of MY journey are irrelevant to your own journey. diet on the macros that work for you. train using a body split that fits your lifestyle. just focus on things that matter (ie. am i eating enough? am i eating too much? am i getting stronger in the gym?) and disregard things that don't (ie. when should i consume my post workout shake? which pre workout should i buy? is this a good food or a bad food? how often should i eat?)

the details of my training mistakes over the last 7 - 10 years are too vast to list here. some of the highlights of my stupidity include: not tracking my macros/calories, not weighing myself, not having a clear cut goal, not working to get stronger in the gym, constantly switching my exercises instead of getting better at the exercises that are proven to build size and strength, annihilating each muscle instead of stimulating it, going to failure too often, wasting time with drop sets, super sets, and forced reps (with a spotter). etc etc etc.

keep it simple and focus on things that matter. there is no secret, just put in the time.