Hey all, I'm currently in the best shape of my life. Believe it or not, before I ever started smoking weed religiously, I would watch what I ate nonstop (eating routine I picked up bits and pieces of info here and there), work out almost every day, and train MMA/BJJ three times a week. I was consistently at 205; the lowest I'd get to was about 198. I broke up with my ex and started dating my current girlfriend. I completely quit all my exercising/dieting. I picked up smoking weed instead, and I actually shrunk down to 180. I'd say it was losing a lot of muscle I had built up during training, but I was noticeably thinner and my muscle was still there. I started working for my father as a full time pipe fitter (fire sprinklers), and lifting/hanging/wrenching that pipe up/down ladders/stairs all summer long got my body down to the high 160s. I'm consistently 167-170 now with little fat. However, a lot of my muscle is in my shoulders, arms, and back (from pipe, naturally). I have a lot of muscle in my lower body from being fat my whole life. Basically, two areas I have never truly worked on are my chest and abs. I don't have access to a gym. I have some dumbbells with a little weight, but most of the exercise I prefer is no-weights exercise at home. I have a bar for pull-ups, a bag for boxing and a floor for push-ups/sit-ups. Two questions: What can I do to start noticing more muscle definition in my abs/chest? I want both areas to grow to fit my body better all around. I'm not a huge fan of rigorous exercises; I prefer a simpler, shorter, more frequent routine if possible. What can I do to start eating better? What are certain foods/types of foods to target? I'm not particularly worried about eating for weight loss. I'd rather eat well so that I can maintain muscle, help my heart and organs, and clear any crap I may have caused over the years. I mainly want to improve in those areas of my body and to start eating better as described. No essay response required, just a few bulleted pointers would be greatly appreciated.