A field guide by Brandon O'Connell
The 60 Day Lean Cut: lose the fat, keep the muscle, get stronger while you do it.
The exact plan I use at 42 while running two companies and raising five boys. Done naturally. No peptides. No shortcuts.
From $27. Three ways to start, from do it yourself to fully coached.
Results shown are my own. Your results will vary based on your effort and consistency.
Brandon, age 42. No shortcuts, no extreme diets. Just this system, run consistently. Results are not typical or guaranteed.
Results shown are my own. Your results will vary based on your effort and consistency.
Most diets make you smaller. This one makes you leaner.
When you eat less, your body has to make up the difference somewhere. It will happily burn fat, but it will also break down muscle if you give it a reason to. That is why most people who diet end up softer, weaker and back where they started. They lost the wrong tissue.
If you are busy, it gets worse. You skip the gym when work runs late. You grab whatever is fast. You try a crash diet, feel terrible in a week and quit. I lived that for years.
The Lean Cut is built around one idea: give your body every reason to keep muscle, and only one place to pull energy from, which is stored fat.
Four pillars. Remove one and it all gets harder.
Lift heavy, every week.
Heavy load tells your body muscle is still needed. Every lifting day opens with big compound lifts, and you track three benchmark lifts so you know strength is holding.
Eat high protein.
About 1.2 grams per pound of goal bodyweight. Protein is the raw material for muscle and the most filling thing you can eat. On a cut, it is not optional.
Keep the deficit moderate.
About 300 calories under maintenance on average. Big deficits feel faster, but they cost muscle, wreck training and burn people out.
Manage fat grams.
Fat is where hidden calories live. A higher fat ceiling for the first 30 days, then a tighter one for the last 30 to keep progress moving.
Everything I do, written down.
- The weekly split. Six training days built around heavy compound lifts. About 45 working minutes a session.
- Day by day workouts. Every exercise, set and target rep range, with a swap for each one. Commercial gym, home gym or hotel.
- Progression rules. How to add reps and weight so you get stronger while you cut.
- Calories by day type. Harder days get a little more food, rest days a little less. Averages out to about 300 under.
- Macros. Your protein number and the two fat phases, with my real daily targets as an example.
- What we eat. Staple meals with full macros, a build your own plate chart and the fat leaks that quietly stall progress.
- Supplements. My daily stack and weekly rotation, with a plain note on what has the strongest evidence.
- The levers. Exactly what to change when the scale stalls or a lift drops, and in what order.
- Tracking. The KPIs that matter, how to load the program into a fitness app, and how to use AI as your coach.
- The 60 day map. What to do before day 1, at the day 30 check in and after day 60.
Pick your starting point.
Same 60 day plan, three ways to run it. Every tier also unlocks a guided course that walks you through what you bought.
Do it yourself
The Guide
One time. Instant download.
- The complete 23 page field guide
- Six day training split with swaps
- Calorie and macro plan
- Staple meals and supplement rotation
- The levers and the 60 day map
- Guided course: how to run the Guide week by week
For the tech savvy
The System
One time. Instant download.
- Everything in the Guide
- AI Coach Prompt Pack: copy and paste prompts that turn Claude, ChatGPT or Gemini into your coach
- The 60 Day Lean Cut Tracker: a Google Sheet that calculates your daily and weekly numbers for you
- Daily close out and weekly check in prompts
- Guided course: set up your AI and your tracker
Plug and play
The AI Coach
or $797/yr and save about 30 percent. Cancel anytime.
- Everything in the System
- The full 60 day program preloaded in the Everfit app: workouts, progress tracking and progress photos
- Daily AI coaching by text: tell it what you ate and lifted, it keeps your totals and checks your week
- Guided course: logging in, training and tracking your meals
- An AI coach, not one on one coaching with me
Which one is right for you?
You like to do it yourself. Give you the plan and you will run it on your own.
You already use ChatGPT, Claude or Gemini. You want the prompts and the tracker so your AI does the math.
You want plug and play. The program is loaded in an app, your coach texts you every day, and you just show up.
What on track looks like.
Everyone starts from a different place, so compare yourself to your own day 1 numbers, not anyone else's. These are the targets the program is built around:
- Body weightdown 3 to 5 percent total, judged by the weekly average.
- Waist at the naveldown 2 to 4 percent.
- Benchmark liftsholding, or up to 10 percent stronger.
- Reps at the same weight1 to 3 more on most lifts.
- 5K pace3 to 5 percent faster at the same heart rate.
- Photosvisibly sharper shoulders, arms and midsection by day 30.
These are program targets, not promises. Individual results vary and are not guaranteed.
Built for full calendars.
For founders, business owners and working parents who want to get lean without giving up strength, family time or their sanity. You do not need a perfect week. You need a plan you can run on a busy one.
Not for you if you want a crash diet, a pill or a shortcut.
FAQ
Do I need a gym?
A gym is easiest, but every exercise has a swap for a home gym or a hotel.
I am a beginner. Will this work for me?
Yes. You do not copy my weights. Pick a weight that lets you hit the target reps with one or two left in the tank, and build from there. If you are new to lifting, get your doctor's OK first and start lighter.
How much time does it take?
About 45 working minutes per lifting session, six days a week, plus about five minutes a day of tracking once you are set up.
Do I need supplements?
No. Food, training and sleep do the work. The guide shows what I take and why, and says plainly that creatine and protein have the strongest evidence. Check with your doctor before adding anything.
What does "naturally" mean?
No peptides, no hormones, no shortcuts. Lifting, protein, a moderate deficit and consistency.
Is this a diet plan with strict meals?
No. You get my staple meals and a simple way to build your own plates. You hit a protein number and stay under a fat ceiling. Carbs fill the rest.
How does the AI coach part work?
In The System, you paste one setup prompt into Claude, ChatGPT or another assistant, then tell it what you ate and lifted in plain words. In The AI Coach, it is done for you: your AI coach texts you every day, keeps your running totals and checks your week. Either way, AI estimates are approximate.
What is the Everfit app?
Everfit is the training app where The AI Coach program lives: every workout for all 60 days, progress tracking and progress photos. You get your invite by email after you join. Your coaching happens by text, not inside the app.
Is the AI Coach one on one coaching with you?
No. It is an AI coach built on my system. It is not personal coaching with me and it is not medical advice.
How do I get it?
The Guide and The System are instant: you get a download page and an email with your files the moment you check out. With The AI Coach, your course login and Everfit invite arrive by email within 24 hours, and your coach texts you to start.
Can I upgrade from the Guide to the System later?
The best price is the $20 upgrade on the checkout page. After that, contact us and we will help.
Can I cancel the AI Coach?
Yes, anytime. You keep access through the end of the month or year you already paid for. Payments already made are final.
Is there a refund or guarantee?
Because the Guide and the System are digital products delivered instantly, all sales are final. The AI Coach is a subscription you can cancel anytime; payments already made are final.
Is this medical advice?
No. I am not a doctor, dietitian or certified trainer. Talk to your doctor before starting.
Sixty days from now, you could be leaner and stronger.
Or you could be exactly where you are. Run it yourself with the Guide, let your own AI do the math with the System, or let the AI Coach run it with you.
Brandon is not a doctor, dietitian or certified trainer. This program shares what has worked for him. It is not medical advice. Talk to your doctor before starting any new training, nutrition or supplement plan, and stop any exercise that causes pain. Results shown are Brandon's own. They are not typical and not guaranteed; your results depend on your starting point, your effort and your body. AI estimates of food and macros are approximate. Check labels when you have them.