@Craig Hand I appreciate your advice. I do P/P/L Split 6x/week + morning 2-3 mile zone 2-3 run and 30s sprints after. Also tried calisthenics, but I don't stick to it much, since it's too hard. As you see, I move a lot throughout days, at least 20k steps each day. And about the diet, as you said, I think I'll stick to eating the same, but only meat, eggs, butter, animal fats. Sugar had me inflamed, fiber gave me diarrhea, so I found the best way was to eat more strict carnivore.