[QuasarLogic]

Strength training 5-7x a week. 70mins each session. Cardio/rowing machine for 10-15 mins after. Splits usually go Push-Pull-Legs-Push-(Core,Arms,Shoulders)-Legs. I have a weak left shoulder (injured a tendon doing snatches with bad form 3 years ago) - so I avoid heavy dead lifts. But include all the major compound lifts like Squats, Benchpress, barbell rows, Romanian deadlifts. Aim to hit every muscle group atleast 8-10 sets in a week. No supplements apart from Protein powder, and caffeine pre workout.

This has worked pretty well for me - I’ve lost around 14 kgs in the last 9 months. I avoid processed foods, only eat homemade whole foods and tracked my calories for a few weeks to get a sense of my real TDEE. I recommend an app like MacroFactor to get an accurate sense of your TDEE. Most smartwatches are shit at calculating real calorie expenditure.

Edit: most importantly, I track my recovery using HRV and Resting heart rate (recommend Training Today app for this). I take it easy (not hitting more than 60% max effort) if I don’t get enough sleep (atleast 6 hours). Listen to your body and treat it well.