NO! I am NOT offering training and meal plans. But I will throw in some things about training and diet that I have learned since you mentioned it.
1) I have learned that one must train with high intensity, but training too intensely (especially going beyond failure) causes injury. In order to prevent injuring yourself, it’s better to back off on the intensity some and also the amount of weight lifted. Use a little more volume to pump blood into the muscle while using great form ( feel the muscle contraction and squeeze the muscle being worked). Also, control the negative which also demands slowing down the speed in which you do repetition. But don’t go too slow. I used to try and beat personal records each week. HUGE MISTAKE! Now I focus on training my muscles, not how much I can lift because it destroys the connective tissues. Once again I learned it’s mostly a persons genetics, not how much weight they can throw around that determines muscle size.
2) Now I eat fewer calories to keep my weight down. Carrying too much body weight ( even in the form of muscle) increases my blood pressure. This is hard on the kidneys and heart. In addition, I don’t want to take high blood pressure medications because it can destroy your ability to perform sexually. That defeats the whole purpose in looking good naked. I used to think I needed around 2 grams of protein per pound of body weight. I’ve learned I can get by consuming only 1 gram of protein per body weight daily and remain muscular and be more vascular. (Lee Haney never consumed over 1 gram of protein per pound of body weight). �� I learned once again it’s mostly a persons GENETICS, not how much protein they consume that determines muscle growth. Excess protein made me store body fat, not more muscle.