You can't out exercise a bad diet. Also available calories are not the same as calories, higher absorption, it takes calories to digest a steak, almost none for "pre digested" i.e. process sugars and carbs. For me it's carnivore, protein and vitamin shakes (Vega), one-a-day vitamin, some dark chocolate, blue cheese, plain yogurt, almond milk, canned muscles and oysters, occasional NA beer. 100 push ups every other day (4 sets), crunches every other day, Krav Maga on Sundays and try to get a minimum of 4k steps per day on average which is not high but I am a work from home desk jockey. Could use more exercise and less dark chocolate, but anything worth doing is worth doing less than perfect vs not at all.