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@ashnarrowistheway Neither of those are ideal…building muscle (effectively) requires a pretty rigid set of requirements. That said, if what you’ve written is absolutely the best you can do, then I’d opt for the full body workout over any type of “bro split”. Reason being is just simple math...

@chucko10af Thanks so much, sincerely appreciated! Wanted to write it up in such a manner as it could actually be useful to others! As for the Ab routine, I do P90X’s “Ab Ripper X”. It’s about 17 minutes long and you do 25 of each of the following moves: In and outs Bicycles Crunchy frog...

@innakissie Huge thanks bro, much appreciated!! Split is as follows (with the specifics of each workout in the OP): Day 1: Chest, Legs (chest in the morning, legs in the afternoon) Day 2: Back, Arms (back in the morning, arms in the afternoon) Day 3: Shoulders, Abs (shoulders in the morning...

@rodi Thanks a ton man, lots of efforts...a lot, lol

@mph I mean, that’s a tough metric to measure (at least for me). Am I absolutely in the best shape I’ve ever been in and feel better than I ever have? Yes. Have I measured running times or jumping heights? No. 40lbs in two years is 0.4lbs per week, which really isn’t terribly unrealistic...

@sh419ob Thanks for the guesstimate! Wish there was a bod pod/dexa near me, sadly, the closest one is about 45 minutes away and time investment-to-reward (getting an accurate number) just isn’t high enough for me to do it lol

@wirefire Yeah, the BF measurements from scales suck, I feel your pain my friend haha. I’ve got an Amazon Halo and it uses photos and machine learning to estimate body fat and that says I’m at 16%, so like I said, I try to not pay attention to the number and focus on how much it’s changed (and...

@wirefire Trust me, that number frustrates the hell out me lol. I basically just use it as a benchmark for whether it’s trending up and down and try to ignore the actual figure itself...which is harder to do on some days more than others haha.

@curtswill Thanks a bunch!!

@dramatic444 Thanks a bunch brother, initially it was very difficult, but it’s weird now because it really does fully turn into a habit. I come down in the morning and I’m basically sleepwalking to the cabinet and my body is pulling out the oatmeal and making my protein shake while I’m still...

@dramatic444 I’d attribute it to two things. First, a smaller than average surplus. Usually people do a 500 calorie surplus, Im only going for 300. I have this figure pretty well calibrated, along with accurately modified (when needed) because I’m eating exactly the same meals every day. I also...

@anthlee Thanks so much! As for the additional progress that could/would have been had, I have that same thought occasionally...and then I push it aside so as to not get too down on myself lol. I just hate the thought of going to a gym (for a variety of reasons), so I’ve just got to stick to...

@possy Thanks!! Definitely need consistency to get results. I’ve tried to gain size in the past and failed, a multitude of times, and the only difference this time was a very controlled and consistent effort on both the diet and lifting fronts.

@msmia Thanks!! (Across the board on all bullet points lol)

- before/middle/after photos. All the way to the right in the photo is the last 12 months of scale data (app only allows showing a maximum of 12 months worth of data). There wasn't a full 24 straight months of working out. I had a few periods where I went off my routine/diet. When "on", I...