The past few months or so after realizing how lifting is so important I've decided to return to the gym after 5 years and it feels like returning home. Since April with the exception of one day I've lifted every other day up until this point. Bench presses, bicep curls, squats, crunches, I've pushed myself but compared to where I used to be I'm really unsatisfied with my gains.

Lost alot ofmy strength. Weighing 172lbs at 5'9 I used to bicep curl 75lbs but now 40lbs is a struggle. Better from April though when 25lbs were a struggle but it's a bit frustrsting. My upper body is toned and well defined but my mid-section and legs need massive improvement to maintain proportion. Any suggestions on lifts/exercises that'll tone, define, and stregthen these areas? Advice on foods to gravitate towards will graely be appreciated as well. Planning on using grass-fed organic whey to speed recovery time. Much slower than I'm accustomed to.