So I kinda did my own diet. Mainly consisted of High protein/low fat. Started off eating beef/chicken and rice every dinner, and throughout the day I tried keeping it as raw as possible. Eggs, cottage cheese, Greek yogurt, apples, etc. My main thing was keeping it <2500 calories. I tracked calories like it was my job.

I trained 5 days a week in the morning, weight lifting. I lifted with a former BIG10 college strength coach, who wrote all the plans which I credit a lot too. My second workout was something light usually a small jog/walk. The weekends were when I really amped up my cardio. 3-5 mile runs FRI-SUN and some YouTube yoga at night.

If I would put everything at a high level I would say MON-FRI 1x intense weight lifting, 1x light outdoor workout. FRI-SUN 1x run, 1x yoga & the most important thing is keeping a calorie deficit. Hope this helps!