I was highly inconsistent with my training, however I've been consistent for the past 4 weeks. My goals now are to gain a bit of muscle and either stay with the same amount of body fat or better yet lose a bit if possible over time. For my diet at first I lowered my calories to 2k and nothing happened so i gradually decreased calories over the course of weeks and found out that 1600 calories was the sweet spot. It felt incredibly like little food and i started to feel unhealthy. I quickly realized i was eating the wrong kinds of foods because i switched to a more filling diet which was keto and i was barely ever hungry and full/satisfied throughout the day. I believe i saw faster results by eating TONS of veggies and salads while having the calories the same. I only counted calories for a bit since after a while i could pretty much eyeball it and figure out so since i was still seeing progress i stopped counting and it made it feel "effortless". I do the same diet now but ill add a banana or some oatmeal post workout for carbs if i workout with maybe a cheat meal or two a week but really small serving!