28:I[914096,["/_next/static/chunks/182428bdd82bac62.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/6eb9205a68efc7df.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/7bbf5969286c1547.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/6274dfc1536c7996.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/d73ee8d8785d0b05.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/d914167cb4d36ef8.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/1e230854ae78cb5a.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/ff34a7f2c0d6b425.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/6b972bc2db1eaaa4.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/3d0e22f84e0b3654.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/aee1ae72aaf10f11.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1","/_next/static/chunks/064bc2cb7f1a90f8.js?dpl=dpl_fdohcvpf8iFiQyvuXCme44pp6qE1"],"LoopProfileClient"] 29:T419,

This is for males in puberty preferably Beginners

First of all mass moves mass. You need to be in a decently high surplus 300+ calories, don't go too overboard though.

The diet I feel best on is really high in protein, somewhat low in fibre (I believe fibre is overrated) high in vit d3 above 4000 iu ideally, I don't take it anymore for some reason which I should start doing but ashwaganda works a bit but it's overhyped, I eat around half a kilo probably of Animal based protein.

This one I can't really judge on low vs high sleep since I always sleep 9 hours, but It seems to work. Sleep quality is very very underated, I sleep better with Magnesium Ashwaganda and training closer to sleep.

My current training split (yeilds high results in most lifts)

Chest and back, legs and abs, rest, shoulders and arms, chest and back, shoulders and arms, rest.

I use dbs only since Im not allowed to go gym, I base my diet on heavier lifting/pull ups and close grip chin ups with good form as much as possible.