For protein I tried to get 1g per estimated lean bodyweight. So somewhere in the 180+ range. For my diet I just ate as what i interpreted as clean. Lean proteins, salads, fruits, vegetables. I rarely had a cheat day and I would do HIIT cardio, run for 15-30 minutes in a near sprint interval fashion. I tried to eat 1800-2000 calories a day. I was probably in a deficit many days as I lifted 7x a week, did sprint intervals a few times week (15-20 minutes) and I belonged to this cardio-boxing gym called title boxing and I did that daily as well.