I've been a gym rat since '09, I'm ripped but not bulky @176lbs avg. heaviest was 180lbs and that was a struggle to gain and keep it (skating fast =lots burn and I am very active). I resist the urge to grind out cardio, on cardio days when it's part of the routine no more than 30min. I'm thin framed/always been thin.
If you are serious about getting in shape, go to your Dr. for a physical and bloodwork to check your levels.
Gym = 7 days a week - varying routines, some weeks heavy/low reps, some weeks lightweight/hi reps, dropsets, pyramids - every week is different to keep me from getting bored and the muscles from used to the same old shit; some weeks it's two body parts per day (chest/back for e.g. push pull, bis/tris, shoulders/legs., etc) to get two days per week per part, other weeks it's one part per day. Weight day/cardio day/weights/cardio/etc.
Almost always do supersets and very little rest between; I can get in two full sets for two body parts vs. random gym guy doing one set of 10reps with 60sec rests (last back/chest day I did heavy decline close grip bench with deadlifts supersets).
Currently, I am on a 10min cardio before and after workout routine. Either rowing or bike.
Abs and calves twice per week.
Lots and lots and lots of water.
I don't count calories/macros.
I try and keep my gym time under 40min; get in, get it done, get out. I don't check my phone (unless I have work I need to handle); usually between sets if I need a break I'm thinking about the next set.
Mind muscle connection: think about what muscle needs to work, squeeze that fucker at the peak.
No booze, dairy or white bread. Tho this summer I picked up beer again off and, it's hot. I'll carb up some weeks tho just because bread is delicious.
B12 shots (prescription from my doc) as I can't absorb b12 well (bloodwork found this out)
Vitamin D supps
Fish oil supps
L-Glutamine
BCAAs
Brotein Powder
Coffee/green Tea or caffine pills
I eat a lot. Every two hours. More if I'm trying to gain or If I'm burning too much. Body needs fuel.
Basic BroDiet: Chicken, Brown Rice, Eggs (fuckton of eggs), Greens and veggies, grapefruit, apples, tomatoes, whatever
Plus: Quinoa, Avocado, Bacon, Butter, Ezekiel sprout bread, pasta/bean salads, cider vineager, whatever else I want to eat. If I eat Pizza, Icecream, whatever I just work out extra hard that week.
Yoga, usually every morning, basic stretching to keep loose; been pretty bad of late, need to not be, I can tell I'm not as loose.
Again, lots and lots and lots and lots of water. Your piss should be the color of straw, not clear and not deep yellow.
I've an inversion table it's the lowerback gift from the gods.
Weekends it's everything, and I work my ass off: Get my ass up early and go for a hike, go home and fuel up then I'll bike to the beach to workout using the pull-up bars (also leg lifts), and traveling rings depending on workout day (can't do rings then hit the gym for shoulders, etc.) and bring jump rope for HIT between sets. Layout and get some VitaD, mingle. Go Home and fuel up and chill/game/nap for an hour or two. Go to the gym. Go home, rest up then go skate at the park (unless it's leg day). I try and get in as much night park skating as I can after work and gym (park is only a couple blocks away).
Rest.
I burn at both ends probably too much (especially if I want to gain) but without proper rest, you won't get your brogainz and you WILL be tired.
It's hard to balance it all with a career, kids, skating, etc., and I'm sure if I didn't workout I could skate more!