>PPL 6 days a week low volume high frequency. It can be another split but for a natural higher frequency is a must and any routine that is optimal will end up taking 6 days a week. But the key is to keep intensity high and volume low to moderate. Focus on consistent tempo. Don't start pausing for seconds when approaching failure. Don't start mangling your form to hit arbitrary numbers. Lift in a way that helps you rather than misleads you. Keep your sessions short and hard and wanting more. Not so long and exhausting you hate the gym. But also don't go down the minimalism route that leaves you benching 350 with sticks for arms.
>No calorie counting just try and consume real food high protein meats nurtient dense veggies and make dressing out of yoghurt, use nuts, drink lattes etc. Eat well and simply make sensible choices. Starving in the morning? Eat greek yogurt with diced apple, cinnamon, honey and crushed peanuts. Don't grab your cancer cereal and then be hungry again in 30 minutes. Also don't restrict yourself so bad you end up binging, have some marinated roast chicken legs with fried rice full of veggies and leafy greens. Make a garlic mayo sauce to drizzle on top. Balanced enjoyable lifestyle for years beats fad or crash diets for weeks or months.
>Don't get sucked into specialization. Train to get bigger, strength and size come from consistent effort and good programming. Getting to a 650 deadlift won't change your scrawny forearms. Getting a 200 overhead press won't give you boulder shoulders. Use compounds and isolation movements together giving each equal importance makes you big and strong. Not doing max effort pressing then a few half hearted lateral raises. Or crushing rows then doing a few willy nilly curls expecting your arms to ever get big.
>Fix your sleep pattern. This is a game changer. Once I managed to sort my sleep pattern I completely changed in energy levels, mood, ability to stick to a lifestyle.