This has all been figured out by body builders in the 70s and 80s. There’s no possible way you can get to sub 5% body fats without understanding proper nutrition. 1lb of fat = 3500 calories. So you need to figure out exactly how many calories a day you burn, and eat in a deficit. It’s just basic math and watching the scale weekly. Weight can fluctuate with water, fiber, glycogen in the muscles, but a trend is undeniable and so is basic thermodynamics. Most body builders when they begin their cutting phase aim for 1.5-2lb of fat lost per week, which is roughly 1000 calorie deficit per day. You want to make sure you are resistance training with weights to increase your muscle mass. I like the Dorian Yates / Mike Mentzer training principles. It’s literally already all been figured out. It’s just a sustained caloric deficit, hitting proper nutrition macros, and working out with heavy intensity.

The deck is completely stacked against you though, modern food is designed to be extremely calorically dense with synthetic chemicals that hi-jack our bodies natural dopamine response system. It’s a harder addiction to kick than heroin by statistics.