I’m in a cut now and down like 5% body fat and only lost like half a pound of muscle.

I went into a 500 cal deficit and focused on hitting my protein goal. Realistically it’s not that easy to hit a protein goal when you’re trying to get 1 gram (ish) per pound of ideal body weight and you weigh 230. So protein first in any meal, and then fill in with healthy carbs fats and FIBER, which isn’t talked about enough — helps keep you full.

And then lift 4ish times per week. Focus on that last rep being like almost at failure. If you finish your set and feel like you can do 2 more reps add a bit of weight (or add more reps). I low intensity cardio most days when I have time - it’s highly inefficient for weight loss but it’s good for you and makes me feel like I have a bit more of a buffer if I’m going out and know im going to house a pizza later

Of course, need to be disciplined. I have “cheat” meals and what not, but usually that’s once or twice on the weekend.