A bit confused on what sort of plan I should be on for cutting...


Orange Belt
Jun 29, 2007
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I have read a ton on cutting, weightlifting, and nutrition, but am experiencing some difficulty finding a solid plan I can stick on in conjunction with my BJJ training and work schedule. I am about 5 7 170 and really need to cut my body fat back and improve my cardio tremendously. Because of time constraints, I really can't workout in the morning, so I basically have one time to either train, weight lift or do cardio a day. I'd like to train 3 times a week and fill in the other days with a workout/cardio routine that will enable me to cut the most body fat and improve my cardio at the same time. Sorry if you guys find these threads annoying, but I really need help!

Seven Habits

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.