26% currently. And you got me on the sleep thing. I'm a 6 hour sleeper and I have been for years. I need to start going to bed earlier but I cherish my late night alone time.I actually stopped wetshaving for years because I became addicted to fitness for a while (apparently I can only obsess over one thing at a time).
Last year after a health scare I was laying in a hospital bed and told myself, "If I ever make it out of this I want to get a six pack for the first time", so at 35 I spent the next six months doing so.
It was very rewarding and I learned a lot but ultimately unsustainable, at least the way I was doing it. I am lucky in that I have a fair amount of spare time and regular work hours. I did PSMF-lite (protein sparing modified fast) for about 3 months and got down to 12%ish bodyfat with a pretty decent six pack. I didn't do any direct ab work at all, just compound exercises and lots of kettlebell stuff. I actually became very focused while on that diet, you're essentially just eating chicken breast and some greens every day. I felt like a warrior monk. I didn't really socialize or pursue women during this time because it would inevitably lead to situations where I would end up eating carbs and interrupt my progress.
I went back to regular eating just before quarantine and puffed right back up to 18% even with exercise. Now I'm trying to get down to 10% eating like a normal person (2400cals a day) and just adding tons of cardio, namely bicycling and kettlebell swings, with a few days of compound exercises a week. I'm hoping to get there later in the fall.
I think something that gets overlooked is how important sleep is. Everything good comes after a proper sleep regimen. Your mindset, motivation, hormones levels, everything.
Keep in mind that us older guys need way more protein than younger guys. With every meal I think to myself, "How is this helping me reach my daily protein goals?". Thinking in these terms, snacking naturally falls to the wayside.
What bodyfat percentage are you now?