-Weight M, W, F
-Cardio T(intervals), Th(hills), Sa(long run - i ran a marathon on June)
-Tracked everything I ate through myfitnesspal (be true here, this will help you know where you are each and every day)
-aimed for 190 grams of protein per day (protein drink after working out, and usually one more at night)
-eating window of 12pm to 9pm
-two meals per week were cheat meals with more fatty foods (got to enjoy desserts still)

I just turned 40 this year.

This is what worked for me