I posted this in my journal, but i thought i'd post it here to get some more response/advice.

My weight: 174lbs
Bodyfat: 12-14%?
Height: 5ft 9in
Age: 37
Waist: 32.5 inches (around my navel)
Chest: 39 inches (around my nipple)
Neck: 15.5 inches

My ULTIMATE GOAL: Six-pack by summer (title of my journal)
My shorter-term goal: I'll be seeing my family/friends for the first time in a year around April 19-20th. I'll be going to NYC for a course on April 16th at Columbia...so i'll meet up with several friends I haven't seen in over a year. Then, I'm off to Los Angeles to meet my family and friends. I'm hoping to get down to 166 lbs, waist down to 30-31 inches (around navel), and maybe have some semblance of "abs".

If ANYONE has any ideas on how to tweak my diet/workout for the next 8 weeks to achieve these goals, please advise. Thanks a lot!

Current Diet:
1200-1800 cals/day (not really keeping track of macros, but about 40-50% protein, 20-30% carbs, and 20-30% fat)
Cheat meal: 1-2 meals/1-2 weeks

Supplements:
Xtend+creatine around workout.
5-6 caps of fish oil/day
600-900 mg EGCG (green tea extract)/day + other green tea drinks
Multivitamins (currently on Animal Pak - 2 packs/day)
Vitamin C (1g after workout)
Alpha lipoic acid (300-600mg)/day
Greens+ (1 serving approximately 3-5 days/week)
Psyillium husk fiber

Trying to eat on a daily basis:
Blueberries 1-2 cups
Grapefruit 1
Spinach 6-10 cups raw
Broccoli 2-4 cups raw
Fish (salmon, tilapia, sardines) 1 serving 3-5 days/week
Almonds 1 serving/day
Flax Seed (ground) 1 serving/day
Wheat germ 1 serving/day
Tomatoes

Workout:
1. Cardio: 2 HIIT (12 intervals, total time including light jog = 40-45mins) + 2 x 4-5 mile jog each week
2. Weights: 4 day split (each session, approximately 40-60mins, 5-8 exercises, 4 sets of 6-12 reps):
- Chest (Incline/flat DB/BB bench, weighted Dips, pushups + variations, seated chest presses, cable/db flys)
- Back/Tri (Pullups+/-weights, Chinups, Bent over BB/DB rows, Renegade rows with kettlebell, seated cable rows - widegrip,neutral grip; CG bench, dips, pushups, skull crushers, seated tri ext)
- Legs/bis (20rep squats, RDL, Lunges, hamstring curls-cable,swiss ball, box jumps, stepups)
- Delts (OH squats, standing DB/BB shoulder press, squat-to-OH DB presses, arnold presses, lat/bentover/front DB raises, rope cable face pulls)

(Also some crossfit type kettlebell, body weight exercises)

My first thought was your daily caloric intake at 1200 is really too low. You will lose a fair amount of muscel mass at that level. Other than that i would think your plan will work.

ditto on the calories being too low. you'll hurt your progress rather than speed it up if you're not eating enough, especially with that volume of training. i don't know what your current daily caloric intake is, but i would start by reducing it by 200-300 and reevaluate in 3 weeks

you mention 1 serving of fish 3-5 days a week, then nothing but fruit, veggies, nuts and seeds. you'll need more protein sources if you're shooting for 40% of your total calories

to get to your goal of 166, you only need to drop 8lbs in 8 weeks, which is absolutely doable. 200 fewer calories eaten per day + 300 calories burned exercising per day = 8 pounds of fat loss in 8 weeks while keeping all your hard earned muscle

:gl: