I created this cutting plan following the 80-20 rule under the assumption that 80% of my results come from 20% of my input. I believe this plan gets the basics right and will be easy to follow.

Right now I am motivated enough that I could stick to a more difficult routine, but I know myself well enough to know that this level of motivation will not last, and I want a routine that will be easy to follow even when my motivation wanes.

I am definitely looking for feedback on this plan, but please bear in mind that I am not looking for the fastest possible cut, but rather the one that balances effectiveness with convenience. For example, there's no doubt that my diet would be more effective if I replaced the MetRx bar with salmon and steamed broccoli, but that would make my daily routinely significantly more difficult to follow.

== Background ==

I'm 25, 5'11", and 175.8 lbs. I don't know my body fat, but maybe it is around 16%? If you can do a better job guessing than me, please let me know what you think my BF% is. Here are my starting pictures that I took yesterday. (I'm flexing)

http://fitshift.com/images/JSF/Dan/feb17.jpg

I was an active JSF member two years ago and completed a mostly successful cut, but I've since lost some of that doing what I claimed was bulking, but was really just me being lazy.

== Diet ==

2200 calories @ 45% carbs, 35% protein, 20% fat. Typical day:

http://fitshift.com/images/JSF/Dan/diet.png

== Workout ==

M: 12 minutes HIIT, 3x6 Bench Press, 3x10 Military press, 3x10 Flies, 3x10 Tricep Extensions
W: 12 minutes HIIT, 3x6 Squats, 3x10 Lunges, 2x10 Calf Raises, Abs
F: 12 minutes HIIT, 3x6 Pullups, 3x10 Bent Row, 3x10 Lat Pulldown, 2x10 Bicep Curls
1 non-lifting day a week: run for 45 minutes
1 non-lifting day a week: row for 45 minutes

My workouts will normally be around 3:30pm, but I will eat the same way regardless of whether it is a workout day.

Whenever I do more than this, I will eat extra calories approximately equal to the amount I burn. For example, when I burn 2000 calories hiking, I will eat an extra 2000 calories, and I will not pay particular attention to whether the extra calories match my desired macronutrient percentages.

== Goals ==

My goal is to lose 0.25 inches a week from my waist until I am lean and mean with a waist that is less than 32 inches around at the widest part. After I reach this point, I would like to avoid another sloppy bulk, but instead pursue exercise goals such as three miles at seven minute mile pace or twenty pullups with perfect form. If I choose to bulk, I will do so without raising my waist above 32 inches.

To be honest, you look like you could use a bulk. Your mid-section looks fairly lean. If you want definition, you need muscle to be defined.

To be honest, you look like you could use a bulk. Your mid-section looks fairly lean. If you want definition, you need muscle to be defined.

I think he has sufficient muscle mass to look good at a low bodyfat percentage.


Anyways, overlooking your diet, I'd say that more of your carbs should come from veggies. And the packaged protein bar isn't great. I'd save it for emergencies, but it ain't going to kill you. Maybe sub it out for something else if you plateau.

To be honest, you look like you could use a bulk. Your mid-section looks fairly lean. If you want definition, you need muscle to be defined.

I suspect that my ideal physique is less muscular than many other forum members are shooting for. I've gone ahead and marked my desired range and goal on the muscle silhouette measure below:

http://fitshift.com/images/JSF/Dan/goal.png

Would you say that I'm closest matched by one of the first three images? How about my avatar picture, which has a similar amount of muscle as I do now, but less fat?

It's always really hard to evaluate your own body objectively, but I was thinking my muscle mass was about in the lower end of my desired range provided I remove the fat. What would you guys say? I'm sure you can do this more objectively than I can.

Maybe sub it out for something else if you plateau.

Yeah, I agree those are good ways to clean up the diet, and I especially like your suggestion of subbing out the bad stuff at a plateau. I'm interested to see how far I can go with such a convenient diet.

Anyways, overlooking your diet, I'd say that more of your carbs should come from veggies.

I was led to believe that you shouldn't really bother counting the carbs in green veg as most of it is fibre. Not to say you shouldn't include more green veg just for the vitamins and minerals.

You barely get any carbs in green vag anyway, 1kg of broccoli has 25g of carbs. That's quite a lot of broccoli!

You barely get any carbs in green vag anyway

HAH... don't eat green vag

I was led to believe that you shouldn't really bother counting the carbs in green veg as most of it is fibre. Not to say you shouldn't include more green veg just for the vitamins and minerals.

You barely get any carbs in green vag anyway, 1kg of broccoli has 25g of carbs. That's quite a lot of broccoli!

I always count them because I want to know how much fibre I'm getting. And most veggies are usually only about half fibre, so you can still ingest a fair bit of carbs.

I can seriously go through bags and bags of spinach in a day. If I didn't count it I would A) go through a LOT more spinach and B) be several hundred calories off on my daily totals.

Then again, I have to count calories and such to feel "in control," so I can totally understand people who don't count those carbs, especially since I know some who do and are in better shape than me.

HAH... don't eat green vag

Hahaha :lol: