I have over the last 2.5 months tried to live healthy and balanced, without going all out to reach my goals. I’ve had decent, but not very fast results – I’ve dropped somewhere around 3.6 kgs of fat and added 2.0 kg of lean mass during that period. My current stats are 71 kg (156 lbs) on 175 cm (5’9”) and probably between 17-18% bf. I got some recent pics in my journal on page 7 (see signature for link). Now it’s time to go for a more serious cutting effort. It will last 40 days to start with. Here is the plan:

Goal:
Lose 0.5 kg fat per week (will be a total fat loss of 3.1 kg/6 lbs fat and a reduction of my waist of approx 5 cm/2" by June 30

Nutrition plan:

* Off-days: 1800 kcal (somewhere around p 33%/ c 33%/f 33%)
* Training days: 2200 kcal (30/40/30)
* 6 meals per day
* 90% adherence (I'm going to be much tougher on my allowed cheat meals to not overdo it)
* 8 Omega-3 capsules each day
* Other supplements: milk protein blend, whey

Since I train more or less every other day this will be a 2000 kcal average. Should be ok for me since I'm a rather small guy. I may have to increase calories a bit in the beginning since I'm going to stay fairly active.

Training plan:

* My current ABBH 1 until its finished.
* After that Thibs "Destroying fat" program (http://www.t-nation.com/readTopic.do...dra?id=1499282), until the 40 days are gone.
* On top of that a grand total of 6 hours walking per week (I do that already).
* 90% adherence to the training is required as well.

I really like Thibs approach with circuit training on two lifting days, and heavy stuff on another two. I think that could be very effective for fat loss. I’m considering to go for Thibs program ”gradually”, and add the weight sessions first, and save the suggested cardio sessions until/if progress stalls.

I would be very grateful for comments and suggestions for improvement! Apologies for the longwindedness.. :)

Can you give us some more detail on the diet?:)

Can you give us some more detail on the diet?:)

Of course, thought I was too long-winded already.. :)

Breakfast:
Alternative 1: Oatmeal (40 g.), non-fat milk (200 g.), a spoon of milled flax seeds, 23 g. milk protein blend, kiwi, 4 omega-3 capsules
Altenative 2: Omelet (2-3 eggs depending on size), a teaspoon of olive oil, spinach and tomato or green beans, 4 omega-3 capsules

Meal 2:
Alternative 1: Low-fat cottage cheese (125 g.), cashew nuts (15 g.)
Altenative 2: Protein shake (25 g. milk protein blend in water), banana

Lunch: Meat (lean red meat, skinned chicken, lean pork) 125 g., spinach, tomato, cucumber, avokado (1 whole) + 2 slices of 100% whole grain bread (green beans or broccoli as alternative to the salad, then I'll add some nuts for the fat)

Meal 3:
Alternative 1: Low-fat cottage cheese (125 g.), cashew nuts (15 g.)
Altenative 2: Protein shake (25 g. milk protein blend in water), apple

Dinner: See lunch, but more of the protein, and less of the carbs. This one is a bit more varied, since I eat the same as my family, but I'm the cook so I'm doing it the healthy way as far as I can.

WO drink: If applicable of course - 20 g. of whey, 40 g. of maltodextrin. Half is sipped during the work-out, half afterwards

Evening meal:
Alternative 1 (no training): Low-fat cottage cheese, 15 g. cashew nuts, 4 omega-3 capsules
Altenative 2 (training days): Low-fat cottage cheese, apple, 2 slices of 100% whole grain bread with turkey (20 g.) and 10% cheese (10 g.), 4 omega-3 capsules

That's the basics I guess. The breakfast meal is the biggest in terms of calories, then lunch and dinner, and the three other meals are smaller, with the exception of my training days. Idea is to taper off the carbs over the day when I'm not training, but refill the stores when I'm training. I usually go to the gym pretty late, so I want the solid meal afterwards too.

I guess I'll take the silence as a silent approval.. :)