I know how you feel and I want to share what I do and what makes me always happy, well motivated, concentrated and fit:
Food:
I always try to have a nice meal for lunch every day. Every Sunday I take some time to prepare lunch for the upcoming week. This saves time in the evenings of the week days.
After Work, I eat veggies, fruits and bread.
I always try to keep in mind to stay a little under 2000 calories per day.
And I drink a lot of water. A lot means for me around 2 liters per day plus coffee and sometimes one little bottle of a softdrink.
Sports:
I go to gym 2 times per week for 2 hours. I always start with 30 minutes of running and afterwards I do exercises. I take a little less weight but therefore I do 15-20 repetitions. This is good for not bulking up. But your muscles become stronger and well defined. The running at the beginning is good for a lot of things. You burn calories, you stay fit and it's often a bit like meditation if you have the right music on your ears.
I recommend not to split but to train your whole body. I think, this might be what you need.
Additional I go to play Football two times per week. This is just for fun but helps me to get work away from my head and put something completely different inside.
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I know how you feel and I want to share what I do and what makes me always happy, well motivated, concentrated and fit:
Food:
I always try to have a nice meal for lunch every day. Every Sunday I take some time to prepare lunch for the upcoming week. This saves time in the evenings of the week days.
After Work, I eat veggies, fruits and bread.
I always try to keep in mind to stay a little under 2000 calories per day.
And I drink a lot of water. A lot means for me around 2 liters per day plus coffee and sometimes one little bottle of a softdrink.
Sports:
I go to gym 2 times per week for 2 hours. I always start with 30 minutes of running and afterwards I do exercises. I take a little less weight but therefore I do 15-20 repetitions. This is good for not bulking up. But your muscles become stronger and well defined. The running at the beginning is good for a lot of things. You burn calories, you stay fit and it's often a bit like meditation if you have the right music on your ears.
I recommend not to split but to train your whole body. I think, this might be what you need.
Additional I go to play Football two times per week. This is just for fun but helps me to get work away from my head and put something completely different inside.