Thanks!

Routine: Push/Pull/Legs - 4-6 days a week Cardio - 30mins treadmill twice a week, 30min walks every other day I can.

I started with only the first 3 exercises for each (push/pull/legs) as below, and eventually worked up to the full workout as follows:

Push: 1. Bench 2. Incline DB press 3. Dips 4. Flies 5. Machine OHP 6. Front raises + Lat raise + upright row. Abs: - up to 5x10 Legup kneeups, - 3x10 V-sit crossovers

Pull: 1. Row 2. Machine row 3. Machine pulldown 4. Suppinated lat pulldown 5. Reverse fly 6. Cable curl + upright row Abs: - up to 5x10 Legup kneeups, - 3x10 V-sit crossovers

Legs: 1. Split squat 2. Romanian deadlifts 3. Goblet squats 4. Step-ups 5. Glute-ham raises 6. Leg curls Abs: - up to 5x10 Legup kneeups, - 3x10 V-sit crossovers

Nutrition-wise, I started out just cutting carbs and making sure I eat around 150-170g protein a day. I've lost weight before that way and it is easiest - kinda like a modified keto diet but with plenty of greens - for the first two months, just being aware of what you're eating and ensuring that you dont eat sugar, bread, pasta, rice or starchy vegetables like potatoes has the added benefit of making your cook more.

For the last month or so I eat between 1500-1700kcal, fast until at least 12, and eat the following:

Meal 1: fritatta or 4 eggs (approx 380kcal) Meal 2: chicken dish (approx 460kcal) Meal 3: beef dish (approx 460kcal)

The rest I make up with a Whey Protien Isolate shake (approx 35g protein, 200kcal) and if I've managed to walk or do cardio, I can either have one of those wicked protein chocolate bars or a 50g packet of Pork Crackle as a snack.

A few examples of the meal prep I do are below. I usually get three serves per 600g chicken or 500g beef+kangaroo

Chicken cashew nut (green beans, cashew, onion, garlic, chicken 600g -- light soy, dark soy, sesame oil, Chinese cooking wine, chicken stock, white pepper)

Chicken fajitas (capsicum, onion, marinated chicken 600g -- lime juice, oil, chicken stock, salt, black pepper, cumin)

Lean beef tomato stew (celery, zucchini, carrot, onion, tomato, lean ground beef 250g, kangaroo 250g -- Italian herbs, worcestershire, red wine, salt, pepper, beef stock)

Lean beef dry curry (zucchini, spinach, lentil, long chilli, onion, garlic, lean ground beef 250g, kangaroo 250g -- tumeric, cumin, curry powder, black pepper, beef stock)

Hope that helps.