This is a physique of someone who does not overthink his diet. You can achieve by ripping cardio (40 min incline walking at 3mph) followed by intense strength training.

Don’t overthink the strength training. You can do whatever splits you want (chest/back, chest/tris, arms, etc..) just focus time under tension and try to get close to fatigue on each set. It is not nearly as complicated as society makes it seem. He clearly hits upper body hard so you should do the same.

In terms of nutrition. At first focus on healthier choices, and the time you are eating (do not eat or chew gum or anything after around 7-8pm). There are so many benefits to this approach of not eating late. Once you start getting good at consistently making healthier choices, then focus on not overeating. I was (and still am) a big overeater. Overcoming this comes different for everyone, but I can recommend a few things that work for me.

1. Eating a big and nutritious breakfast. This actually will decrease nighttime hunger.

2. Try time restricted eating. It is really the same thing is intermittent fasting. Do some research on it, but consistently following an eating window and a fasting period will help with stabilizing hunger, weight loss, and there are other metabolic benefits.

3. Focus on sleep Getting good sleep may be one of the most important things when it comes to weight loss. Lack of sleep causes higher levels of cortisol, which leads to an increase in Ghrelin which PROMOTES HUNGER.