How I Got to 11.6% Body Fat in 60 Days (Just Copy Me)

Introduction

This tutorial outlines a three-part plan to achieve a leaner body, as demonstrated by Jeremy Ethier in his journey to reach 11.6% body fat in just 60 days. By following his actionable steps on diet, training, and lifestyle adjustments, anyone can work towards a shredded physique while maintaining their results in the long term.

Step 1: Establish a Caloric Deficit

• Understand your caloric needs: Determine your maintenance calories, which is the number of calories needed to maintain your current weight.
• Start with an aggressive approach: For the first week, consider a significant caloric deficit, such as reducing your intake to around 1,200 calories (Note: this is not generally recommended for everyone).
• Transition to a sustainable deficit: After the initial week, aim for a more reasonable daily intake, like 1,900 calories, while still maintaining a deficit to promote fat loss.

Tips for Managing Caloric Intake

• Focus on portion sizes, especially for protein. Aim for a protein portion equivalent to the size of your palm at each meal.
• Instead of cutting out carbs or fats completely, modify your intake to fit your caloric goals.

Step 2: Incorporate High-Protein Meals

• Prioritize protein: Ensure every meal contains a sufficient amount of protein to support muscle retention during fat loss.
• Plan meals with variety: Include lean meats, fish, eggs, dairy, legumes, and plant-based proteins to keep meals interesting and nutritious.

Step 3: Implement Planned Treat Meals

• Use a strategy known as planned hedonic deviation to allow for treat meals.
  • Every weekend, increase your caloric intake by 500 to 800 calories to enjoy a bigger meal without guilt.
• This approach helps maintain motivation and adherence to your diet plan.

Step 4: Develop a Balanced Training Plan

• Focus on strength training: Prioritize training for all muscle groups, particularly those that may lose mass during dieting.
• Maintain high training volume: Ensure you are lifting weights with sufficient volume to counteract muscle loss.
• Avoid neglecting any muscle group: Train all muscle groups to prevent them from being burned off for energy.

Step 5: Set Realistic Activity Goals

• Instead of focusing solely on cardio, set a daily step goal. Aim for 8,000 steps per day as a manageable target.
• Daily walking supports fat loss and contributes to overall health without the strain of intense workouts.

Step 6: Focus on Long-term Maintenance

Avoid common pitfalls

• Don’t ignore the decrease in metabolism post-diet.
• Adjust your lifestyle to accommodate healthier habits for the long term.
• Continue to stay active after reaching your goal weight.
• Maintaining a step goal is crucial for long-term success, especially with a slower metabolism.

Conclusion

Achieving and maintaining a lean body is achievable through a structured approach to diet and exercise. By establishing a caloric deficit, prioritizing protein, incorporating planned treat meals, maintaining a balanced training regimen, and setting realistic activity goals, you can reach your fat loss targets and sustain your results. Remember, consistency and adjustment to your lifestyle are key to long-term success. Start implementing these steps today to work towards your fitness goals!