The Science-Backed Plan I Used to Cut Body Fat Fast

The Science-Backed Plan I Used to Cut Body Fat Fast. In his video “How I Got to 11.6% Body Fat in 60 Days (Just Copy Me)”, Jeremy Ethier shares a step-by-step framework combining diet, training, and sustainability. In this post, I’ll break down his approach, add my insights, and show how you can adapt it for yourself.

Why 11.6% Body Fat? The Goal Behind the Video

Jeremy chose 11.6% as a benchmark because it’s a level where muscular definition shows without being excessively lean. He also emphasizes that such a transformation is sustainable only if you manage your maintenance phase well. He warns against overly aggressive dieting too long, which usually backfires.

The Core of His Strategy: Diet, Training & Mindset

1. Calorie Deficit Done Smartly

He started with an aggressive cut—around 1,200 calories one week—as an experiment, but didn’t maintain that. Then he modestly dropped to ~1,900 calories, adjusting to avoid burnout. The key takeaway: a moderate, sustainable deficit is typically more effective long term.

2. Keep Protein High

Each meal included a protein portion roughly the size of his palm. This helps preserve muscle while losing fat.

3. Strength Training & Muscle Retention

Instead of focusing purely on cardio, Jeremy emphasizes lifting to maintain muscle. The muscles you neglect risk being “burned off” during the deficit.

4. Daily Movement & Walks

He aimed for a step count (he mentions ~8,000 steps) to increase daily calorie expenditure without fatiguing himself with loads of cardio.

5. Planned Treats (“Hedonic Deviation”)

One strategy he used was allowing a higher-calorie day during the weekend (500–800 extra calories) to keep morale high and adherence better.

My Adaptation: What You Can Do (Even If You’re Starting)

• Set a realistic deficit: Don’t begin at extreme cuts—start by reducing 10–20% of your maintenance calories.
• Make protein non-negotiable: Aim for at least 1.6–2.2 g per kg body weight (or your country’s conversion).
• Train all muscle groups: Use full-body or upper/lower splits to balance growth and recovery.
• Stay active without overstressing: A daily walk or light cardio is good; avoid burning out.
• Plan for flexibility: A weekly cheat or refeed can help mentally. Just don’t let it become a free-for-all.

What Risks & Caveats to Watch For

• Not everyone’s body responds the same: What worked for Jeremy might need tweaking for you.
• Too aggressive a cut can backfire: Loss of hormones, energy, mood drops are real risks.
• Older body, health issues, or new to training? Get a coach or a professional assessment first.

Final Thoughts

Jeremy’s 60-day journey to 11.6% body fat is inspiring—and his blend of realistic dieting, consistent training, and smart flexibility is a model you can adapt. Use the video as a framework, but customize it for your body, goals, and lifestyle.