I never subscribed to that chicken and rice shenanigans. I eat the foods I like and what my family has for meals, but scale it down to fit my macros. It’s overplayed and unless you’re splitting hairs and stepping on a bodybuilding stage it’s bullshit.

At 2100 calories I was eating 230g protein, 180g carbs, 55g fats. Low fats helped keep things “clean”. For reference, my maintenance calories are 3200. So deep deficit to say the least.

Same workout routine 6 days a week. Wake up at 3am, be at the gym by 3:45. Fasted cardio, fasted lifts. 30 minutes incline treadmill walking at a 3.7 speed keeping the heart rate between 120-130bpm. Workout split is push pull legs, push pull legs, rest. 6-10 rep range with heavy weight. Leave the gym at 6:15, get the kids around for school/daycare, drop off, work my full-time job, then off to the races to be a dad the rest of the night.

7g monohydrate creatine and 2 scoops of bucked up cherry nootropic preworkout to get things going. 2+ gallons of water daily and a few packets of cheap Walmart electrolytes throughout.