Been there. Done that. Ultimately, it’s an easy formula.

1. To lose fat, you’ve got to be in a calorie deficit.

2. Focus on macros. 1gram of protein for every pound of ideal body weight. Preferably meat. Most people eat way too many carbs.

3. Lift weights. Most people mess around with supersets and circuits and all kinds of other stuff. It’s good and can be helpful, but it over complicates it. A good plan utilizes complex lifts (deadlift, squat, bench, and pull-ups).

4. Get your overall testosterone checked.