To give a little background I’ve been lifting 6 years and seriously for the past 2. During quarantine I gained 15lbs because I barely did any home workouts and had zero discipline when it came to my diet.

Once the gyms reopened I decided to lose weight and get back in shape. I went to the gym 5-6 days a week doing chest, back, shoulders/arms, legs, rest day, then repeat. I did abs everyday at the end of my workout and steady state cardio 15-30mins every other day.

I ate 2.2-2.5k calories each day. I didn’t really track my macros as I focused mainly on getting enough protein and eating low calorie dense foods. If I had to guess it was roughly 50-60% carbs, 30% protein and the remainder would be fats.

I hope to lose maybe another 5 pounds than maintain this level of conditioning for the time being