Skip to main content


10 weeks, cut fat, keep muscle. This is the fun part, but it's mentally tougher.


Create a large calorie deficit while eating 200 grams of protein per day. This will cause your body to eat its own fat to make up for the deficit.

If you can create a 1,200 calorie deficit, you can cut 1/3 lb per day.

Your body is better at eating fat when in ketosis. So, it's much easier just do strict keto.


You should duplicate & adapt this Google Sheet. Change the boxes in yellow.

The basic idea is:

  • Lift 4x
  • Cardio 6x, but mix it up

I listen to audiobooks while rucking, and sometimes also while lifting. It makes this more enjoyable.


  • Keto
  • ~2k Calories
  • High protein (200g / day)

I moved all of this to a dedicated site with much better info: