first of all cut out alcohol and dairy and bread, as well as all sweeteners, do have plenty of protein, greens, and pea protein

secondly workout everyday,

heres the 7 day workout layout to look great and be strong

day 1

overhead squats
snatch or muscular snatch
bench press

day 2

hex bar deadlifts

day 3
pull ups hammer grip
pull ups mid grip
pull ups wide grip

day 4

back squats
hill sprints x 7 rounds

day 5
side raises
hanging knee raises
sit ups

day 6 run for 30 minutes at a steady pace

day 7 stretches or yoga

this will give you something to do on a daily basis, it will energise you, give you all the energy systems you need and make you feel great and strong