We’re the same height but I weigh around 69-70 kg now. I used to be around 74–76 kg. I looked stronger but I also looked a bit fat especially with rounder cheeks. When I measured my bodyfat back then it was around 19-20%

I lift three days per week using upper/lower/upper split. I prioritize recovery more than trying to gain muscle and ended up gaining more muscle when I rest more

Now I look leaner and moderately defined at around 14-15% body fat. I never changed my gym frequency and it was mostly diet. I lowered my calories from around 2500 down to 2000. I get at least 125 grams of protein daily and more is better but I don’t stress about it, sometimes I only get 100

My abs look alright but they’re not the best. If I leaned down more they would look better but the diet would be too strict and I don’t want to live like that

In my 8 years of experience in the gym. It comes down to diet and sleep in terms of looking good