I cut out white starchy carbs (change to wholemeal bread and brown rice etc), removed refined sugars as best as possible, increased my protein to 1.5 g per lb o

I cut out white starchy carbs (change to wholemeal bread and brown rice etc), removed refined sugars as best as possible, increased my protein to 1.5 g per lb of body weight, set my fat to 0.5 g per lb of body weight and then change my carbs depending on if I want to gain weight or loose weight - If It Fits Your Macros has a very good calorie calculator. I also do a lot of bulk cooking so my recipes are logged in MyFitnessPal ahead of time.