I ate between 500/600 calories a day and cut out on fast food and stuff like frozen pizza. Still ate that sometimes. For exercise I got an app 'weight loss for men' or something like that (a friend recommended that for me) and used it once a day. Also we have a Crosstrainer at home and I used it like once a day for at least an hour sometimes 2 hours. Also did ride my bike a lot and went on a lot of walks. Now I just try to take it a bit slower cause reasons. So I use the app every other day. I still go outside everyday for one to two hours and go on the Crosstrainer for half an hour every 2 days. Didn't lose much the past month but it's still going, my doctor recommended me to go a bit slower tho.