Skinny-Fat's 12-Week Cut Meal Plan

This nutrition plan is designed for taller skinny-fat men around 89 kg and 188 cm, or guys with similar body composition and characteristics. It is intended for someone who currently has a relatively sedentary lifestyle outside of training and wants to improve body composition by reducing body fat while building or maintaining muscle.

The plan assumes that you perform 4 weight-training sessions and 4 cardio sessions per week. Consistency with both the nutrition plan and training schedule is important if you want to achieve the intended results.

For cardio, the preferred option is to perform it first thing in the morning, before your first meal. If morning cardio does not fit your schedule, you can alternatively perform your cardio immediately after your weight-training session.

Cardio should consist of a fast walk on a treadmill — walk quickly, but do not run. Each session should last between 35 and 50 minutes, depending on the incline:

• 10% treadmill incline: walk for approximately 35 minutes.

• 0% incline: walk for approximately 50 minutes, maintaining the fastest walking pace you can comfortably sustain without transitioning into a run.

Throughout the cardio session, aim to maintain your heart rate between 130 and 140 BPM. Use your heart rate to adjust the intensity rather than focusing only on treadmill speed.

If your heart rate rises above 140 BPM, slightly reduce the treadmill speed until you return to the target range. If it drops below 130 BPM, increase your walking speed slightly or increase the treadmill incline. The goal is still to walk rather than run.

Combine this cardio routine with your 4 weekly weight-training sessions and follow the meal plan consistently. The overall goal is body recomposition: gradually improving the muscle-to-fat ratio and developing a leaner, more athletic physique.

Because calorie requirements and progress can vary between individuals, even at the same height and weight, monitor your results over time and adjust your food intake or activity level when necessary.