I’m a 6’4” 200lb 15% body fat 38 year old. So physically you have to get your diet tightened up. You don’t need to be measuring everything out but downloading an app like “Lose It!” and inputting your macros and goals in the app will be massive. It takes the guesswork out. If you can’t eat 210g of protein every day like I can’t from food alone, supplement with a clean higher quality protein powder. I do about 60-120g daily from protein shakes alone. Definitely lift heavy weights. You don’t need hours in the gym by any means but you do need to be lifting 4x per week. 5-6 if you’re body can handle it but rest is vital. Your body and muscles need time to recover and rebuild. An app like “Tabata” helps with timing your engagement and resting phases of a workout so you’re not wasting time. I am dead after 35-45 minutes. Make sure you warm up before the workout and stretch after. Soul-wise: I start each day with my Christian daily devotional books, meditate and pray on them for 5 minutes or so or as much as is needed, and set my intentions for the day. Then I check in throughout the day to make sure I’m present with in touch with God. Mind: turn off the tv, get the fuck off social media (I deleted everything but Gab and Poal), and start reading. Even if it’s just a fun fiction book that helps get the brain juices flowing. Get plenty of sleep!!!! This one is huge. Lack of sleep literally kills you. Give your organs and mind time to do their thing. Find a good men’s group. Masculine Godly men. Typically your church should offer a host of options, just find the right one. If your churches have been feminized, find a club outside of church.