Goal to lose 30-35lbs of body fat, and maintain current muscle or maybe lose a bit if needed for aesthetics.
Diet plan: 3 weeks on, 1 week off. Each week 6 days at 1600-1800. 1 day at 2000+. Week off at 1800-2000. Assess every month and adjust calories as needed.
Tried 1600 cal w/ 1 day per week higher cal for 4 months at a time, lost 20lbs and energy tanked terribly, gained back 10lbs before stabilizing. So now I'm giving breaks to calm down my body's adaptive repsonse.
Exercise plan: work heavy on trouble areas - abs, inner thigh, mid booty 3-5 /week
One day a week full body compounds at 60% usual load. I've tried three times a week at 70-80%, still grew.
60 min cardio 3-5 days/week + flexibility
Some pics for reference -