Do you have any protein recommendations? Especially supplement wise, to help in muscle recovery

This is not my method. This is how your body works. Science.

Consumed food is energy. You do activity uses energy. Extra energy not used will store as fat. Simple as that.

You eat 2,000kcal but used only 1,800kcal. You gain fat (200kcal will store as fat).

You eat 1,500kcal but uses 1,800kcal. You lose fat (your body will tap to your body fat as energy).

Easiest and sustainable way of losing fat is slowly change your diet and routine.

1. Cut down all snacks. If still not losing then.
2. Cut down all sugary drinks. If still not losing then.
3. Cut down eating portion. If still not losing then.
4. Cut down one meal of the day.

In short, eat less but not go crazy like totally starve yourself. Go stage by stage.

If you feel like sh!t and crave for food. Don't torture yourself. Eat but in small portion. Throw in cardio to burn those energy consumed. Take the stairs instead of using elevator. Go window shopping at night (walk as much as you possibly can). Go hiking or swimming in the weekend.

Not saying those diet doesn't work. It requires mentally strong ppl. I can tell you straight more than 95% will fail. Or maybe 99%. IDK.

p/s : kinda free these days so can comment alot. 

If you are already fit. Short high intensity interval help prolong fat burning after exercise too. This way, you will not put yourself into too much stress while still maintaining your muscle growth hormone

Thanks! Have been tailoring my exercise to focus more on HIIT type of training now. Hope to see results soon!

Usually you need to find balance with exercise. Too much will make you craving for more energy. Good luck to you..