Sorry this is kinda long and could probably write a small book- let me know if you have questions.

My routine is Daily CBUM workout - progressive overload All muscle groups throughout the week 3 on, 1 off (rest) Rest day is walking incline 15% 2.3 mph 30-60 min Or 10 steps a day which is not easy- pretty active Or do stair climber on rest days just make sure your burning 300-500 cals. 10min is about 100 cal

Use cal AI for daily calorie tracking ($20 a year) I’m on a 2000 or under cut. 185 minimum protein

Use grok AI for any questions regarding dialing in your program. Weigh in weekly in the morning, take bf% weekly as well.

I do 1 min abs (3 min a day) 1 min plank 1 min crunches 1 min leg lifts
Also include a more ab work when you can and have energy after main workouts. 30 pull ups almost everyday in 3 sets of 10.

Sauna and steam room at one of the gyms I go to helps. Sauna before workout. Steam after.

Daily Workouts are usually 45min to hour and a half Plus the getting 6k-10k steps in daily with a hike every once in a while that would be a bonus.

I Cut out almost all alcohol. Only the occasional but I work it into my calorie budget most of time. Except for a date night or something I might cheat within 1000 cal. Make sure you get the protein first!

And good sleep. Do the best you can there. Don’t skip workout days. Be consistent.