[andyebs]

yes mate I did lose size
to be fair my diet knowledge was lacking really so I opted for keto and think reduced to far and was flat and had defo lost lot size and then took ages to even get back to same sort of size as was before
my plan for next time is to get good coach and stick to there plan

yes I did also start to train legs twice week splitting hams/calves and quads up and did find this was best time legs grew
but as said went through little lacking period where I didn't train them for couple months at all then started back with every now and then now im back to solid every week I was going to split them up bit
was just trying full arms day as arms lacked but have seem to come on well latley

this was how I think of changing as I cant train weekends that's family time but have mon-fri always

chest/tri
hams/calves
delts/traps
quads/calves
back/bi

I don't ever train abs reason ive found is im very thick in my waist and just don't want to make it any thicker