Wow, thx very much. My training has varied a lot over the years, nowadays I do 4 big training sessions per week, each about an hour to an hour and a half long (depending on whether I have 1 training partner or 2, or 3 is the reason the length will vary so much) with a split as follows:   Sat: pull  Sun: push  Tues: legs   Thurs: arms  I also hit arms and shoulders once or twice per week on off days with a super high rep/low weight workout while pyramiding up to a reasonably heavy triple down from 10-12 for compound exercises and generally stick with 5 sets of 10-15 reps on all accessory work nowadays.  When I was younger I went heavy, heavy, heavy all the time; nowadays I do lighter weights and more reps and that seems to give me better results. As for specific exercises to do, I can't really tell you, because I purposefully change up the workout every single week.  One week push may be flat bench for high reps, then dumbbell military presses then dips (body weight exercises don't necessarily follow the 5 sets of 10-15 reps pattern, dips I can do 5X20, but chins I'm lucky to do 5X10, for instance) finished off with Spider-Man planks, and then the next week when that rolls around, we may be looking at incline bench, followed by stability ball dumbbell presses followed by wall handstands, followed by weighted dips.  The possibilities are limited only by your imagination. As far as eating, I don't do any supplements other than a daily multivitamin, I try to stay awY from sugar, but I'm not a freak about it, I just don't eat cakes, cookies, pastries, that sort of stuff.    I eat as much protein as I can, but I get all of it from food, I don't do any protein powders, as they don't sit well on my stomach and I just don't like them as much as I do, chicken, beef, pork, turkey, fish, beans, eggs, nuts, rice and vegetables, which isn't anything radical or dramatic I don't think.  I eat about 3 to 4 meals per day, and snack on nuts, jerky and the occasional protein bar (few brands are actually pretty tasty nowadays, not like back when I started off, ugh). I'm not super strict in the winter, like right now, but as summer approaches I'll lock it down. I drink alcohol mostly stick with vodka, and try not to do it too much, and cut it out to lean out for summer, and really just avoid processed baked goods for the most part and not go crazy on the occasion when I do have to satisfy a sweet tooth. That was probably a lot wordier than you were wanting, sorry.