Operation Shirt-Off: The Real Plan to Drop Body Fat! (Without Losing Your Mind)

May 28
3 min read

Yep - I want to look good with my top off.

Not for Instagram. Not for ego. For ME!

When I’m lean, strong, and in control - I feel better.

Not just physically. Mentally. Emotionally. As a man.

So, this summer I’m running my own version of:

“Operation Shirt-Off.”

Lean. Defined. Confident.

Here’s the plan I’m using - no B.S., no branding, no sales pitch (until the end 😏).

1. Know Your Numbers

Fat loss isn’t magic. It’s maths, momentum, and mindset.

Here’s how I set calories:

Multiply your bodyweight (in kg) by:

18 if you’ve got 18kg+ to lose
20 if you’re moderately overweight (8–18kg)
22 if you’re already fairly lean but want to get diced

I’m 86kg and aiming to get to around 10% body fat - so:86 × 22 = 1,892 kcals/day

Tidy. Aggressive but realistic. That’s enough to create a solid deficit while protecting muscle.

Protein target?

Set it at 2.2 - 2.6g per kg of body weight.

For me:86 × 2.3 = ~198g protein/day

Hit that daily. No excuses.

2. Structure Kills Stress:

Relying on motivation is like relying on the British summer - brief and disappointing. Structure is where the results come from.

Here's how I break my day:

Meal 1: Within 30 - 60 mins of waking
Meal 2: Midday
Meal 3: Early evening
Optional Snack(s)/Shake: Around training or evening if needed

Same meal timing MOST days.

Minimal decisions = maximum consistency.

3. Train Like You Mean It:

Muscle is your metabolic armour.

Lose it, and your fat loss slows - plus you end up looking like a deflated balloon.

I train 3 to 4x per week - short, focused, intense

Mon: Upper Body (Push/Press Focus)
Wed: Lower Body (Squat/DL Focus)
Fri: Upper Body (Pull Focus)
Optional Sat: Full Body (Quad, Chest, Core + Cardio Focus)

Key lifts: Presses, squats, deadlifts, lunges, rows, weighted carries.

Chase strength and control.

Don’t just move - train with purpose.

4. Maxi Habits = Secret Sauce (for body fat loss)

Getting lean isn’t just about what you do in the gym - it’s what you do in between.

Stack healthy habits onto your day. Example?

One client of mine, Simon, started walking during his long phone calls. This has added between 4,000 and 8,000 extra steps/day!

No "extra" time needed.

Call these Maxi Habits!

They sneak in the wins.

5. The 3-Week Rapid Accelerator:

Want a fast, powerful start? Try this:

Calories: 18 × your bodyweight (kg)
Protein: 2.6g per kg
Same meals daily (less thinking = better execution)
Limit sugar, alcohol, beige carbs
4+ strength sessions + 12,000 steps daily

You’ll drop weight, build momentum, and feel back in control - fast.

Just don’t live in this phase. It’s an accelerator, not a lifestyle.

6. Exit Strategy (So You Don’t Return To Where You Was!):

You hit your goal. Now what???

This is where most people crash and burn - over and over again!

Here's how I reverse out:

Add 100-150 calories per day every 1-2 weeks
Keep training and step habits
Keep protein high
Bring back flexibility slowly

You want to stay lean and sane - not rebound like a yo-yo on Red Bull.

What Next?

That’s a real plan I’ve used many times - personally and with clients.

No smoke. No mirrors. No 7-minute secrets.

If you’re nodding along thinking:

“This is exactly what I need…”

Then message me the word SHRED, and I’ll send you the full details of what we’re doing inside the GymWolfPT system.

This isn’t about being perfect.

It’s about being powerful.

Let’s get after it!

Ian

GymWolfPT