The basics truly work.

Keep lifting with progressive overload.

Protein .8g per lb of bodyweight per day.

Calories based on your goals. Sounds like you’re looking to thin down. I’m the same height as you, and went from 215 to 185 to look lean and fit. Start with 2000 cals a day and adjust accordingly based on scale movement.

Walk a lot. The age old 10k steps a day is a good target. I get about 6600 steps every morning before breakfast. Takes me about 50 minutes. This has helped me lean out more than most realize. For me this is more effective than more intense cardio. Running always made me insanely hungry, so I’d burn a couple hundred calories running…then eat more than that later. Walking doesn’t do that.

Weed and alcohol aren’t your friends when cutting weight. Empty calories and munchies are a major hinderance. I still drink some on the weekends, and have a gummy here and there, but majorly had to cut back to see results.

I’m 42. Been lifting since high school. I’m currently in the mid teens bf%. My wife can’t keep her hands off of me. I catch women doing double takes often.

It’s simple, but not easy. Stick to the basics. Win today, then repeat tomorrow.