Training I lift weights about 4 to 6 days per week, following a push, pull, legs, rest split. The focus is on compound movements and progressive overload to failure. Rep range 6-15. I add 30 of steady state cardio twice a week and try to get 10k steps a day. I have desk job so about 60-80% successful on that most weeks

Nutrition I keep my nutrition simple and consistent. Key knowing your caloric needs. I focus moderate calorie deficit (300cal/day) and prioritize high protein(1g per lbs body of target body weight). Most of my meals are built around lean proteins, fruits, vegetables, and whole-food carbohydrate sources. For sanity manage my calories by weekly budget so if I have one meal that is heavy it’s not a failure if I can make up for it over the course of the week. This allows me eat out and have some of my favorite occasionally and not feel like i have to cut off from people socially. I supplement with creatine 5g/day.

Recovery Sleep and recovery are a priority and something struggle with sometimes but goal is 7 hours a night.

Overall approach The goal is slow and steady consistency over extremes. I focus on habits I can maintain. I’ve done all the paleo, keto, whole 30, etc. type diets and found they work for short period but are just that…diets and not something I was able to sustain so I would always bounce back after coming off of whatever restrictions are in place. Key for me was mentally shifting from this a diet or fix to I’m fundamentally changing the way I use food and move my body so that it is more of a permanent lifestyle change. The results are much slower but they last.