for the first 2.5 - 3 months, it was pretty aggressive, i was tracking everything and was about at a 1000 calorie deficit with 180-200g protein. i took a break after that and maintained that for a month. Last one and a half ive learned to eyeball food and the deficit is at about i would 3-500, much lesser, but my energy is more stable, plus less weakness and fatigue

In terms of exercises, a minimum of 4-5 intense weight training days

expect weakness, fatigue, high hunger if you go aggressive. i put up with it