re: I quit doing cardio

20 hours is a little exaggerated

Attia's workout recommendations
To hit all four fitness pillars, Attia recommends the following each week:
• Stability: one hour, split into 5 to 10 minute blocks done before your other workouts
• Strength: three 45 to 60 minute full body workouts targeting all major muscle groups
• Aerobic Efficiency: four 45 to 60 minute zone 2 cardio workouts
• Anaerobic Performance: one 30 minute
VO2 max workout