So then what would you suggest as the right way for a natural or at least someone on HRT trying to diet down?
To have fuller muscles, be lean and still be able to train hard?... 40% protein, 40% carbs, 20% fats. It's not rocket science.
Trying to gain size?... keep same ratio, but increase total daily calorie intake to 300-500 above maintenance. What is maintenance?... you'll have to figure that out for yourself.
Been training for 35+ years and tried many different diets during that time, but I always go back to this ratio because it works the best.
For non-competitive lifters (which 99% of us are on here), cardio is really not necessary as long as you stay disciplined about what goes into your mouth.
People need to stop watching YT diet/training guru vids and stop listening to some skinny-fat MD/PhD tell you what to do. Lots of ppl today seems to need their hand held... sad.