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He is just sharing what worked for him. Any diet where you consume fewer calories will allow you to lose weight, it is just a question of choosing one you will stick with. You absolutely don't need to do the paleo/keto nonsense at all. I eat meat twice a week and barely eat any dairy (just a little cheese once in a while). I eat pasta, white rice and potatoes all the time. I've lost 68 pounds so far as of this mornin…
I've often seen recommended protein intake while lifting weights as 1g per lb of lean body mass.
Yeah, lots of broscience nonsense like that stems from the "bob did it and he is ripped so you must need to do it" line of thinking. Sedentary people need 0.69 g of protein per kg of lean body mass. Strength athletes need 1.41 g/kg (which is only 0.64 g/lb, way below the crazy numbers broscience likes to repeat). People who lift weights casually 3 times a week are going to be somewhere in the middle obviously.