http://evansfitnessnutrition.com/

Evans Fitness & Nutrition, Malad City, ID (2026)

03/06/2025

PSA: This is going to be my last post about my cut 🤙🏻

I’ve been in a cut for the last 2.5 months and the results have been solid.

Originally I had the goal of cutting down to get more athleticism so I didn’t look like a giant meathead on a snowboard 😂

That goal went great but with the last few weeks being super busy I decided to tighten up the cut some more and just see what I could achieve with the few weeks I had left since I wasn’t able to snowboard.

Fast forward to last week and I was feeling good about myself lifting even though my calories were low and tweaked my hip. I’m feeling much better now and I’m going to finish the week off with my cut and go into a mini bulk/surplus for a month minimum to rebuild and go back to normal.

I learned a lot about my body this cut and got myself down to an impressive spot.

Here’s after week 9:
💪 Weight: 189 lbs
📉 Body fat: 7.78% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, sticking to 2700 daily to create that calorie deficit.

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

Getting to sub 8% with how crazy life has been lately was a great accomplishment but now since I’ve got extra stress, work, etc.. happening right now I’m going to feed my body and focus on getting my strength back up and building good amount of muscle in the coming months.

If you made it this far hopefully you learned something about how the diet process actually works and what to look for and expect.

Stay tuned because I might get the itch to go into a powerlifting focus when I get this hip 100% 👀

02/20/2025

I am officially 7 weeks into my cut and reaching sub 9% body fat levels. This is right about at the end of the range where the cut goes from healthy and manageable for everyday life to the unhealthy/ non optimal levels when I get closer to 5%.

The reason I am doing this is to push myself to a new level I have never been to before. This isn’t because I want to walk around like this all the time. The funny thing is the best that most men will feel body fat percentage wise is 10-15% body fat.

Body fat is needed for good hormone health, energy production and metabolism, temperature regulation, immune function and so on.

That being said, what I’m going to be doing in the next couple of weeks isn’t a level of fitness to strive towards for the everyday person or those trying to lead healthy well rounded lives. I’m doing this as a new challenge for myself and then I’ll reverse back up to around 11-12% body fat where my body feels the most comfortable for my strength, performance, and overall health and well being.

Here’s after week 7:
💪 Weight: 192 lbs
📉 Body fat: 8.86% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, sticking to 2700 daily to create that calorie deficit.

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

This is the point of my fat loss where slip ups will stall progress. The lower you get in body fat especially below 7-8% you have to tighten up your routine.

I’m going to keep posting as I continue this journey but wanted to let everyone know the hard work it takes to get to this level, and that if you want to feel the best all around to aim for 10-15% body fat.

I feel better for snowboarding and feel athletic but as the season winds down here over the next couple of weeks I’m going to push myself on the aesthetic side rather than the athletic side.

Also have fat loss goals of your own? DM me “fatloss” for a free guide 👌🏻🔥

02/17/2025

“The first and greatest victory is to conquer yourself.” — Plato

1.5 months into this cut, and I’m getting leaner than ever. But let me tell you—it hasn’t been easy.

There have been days I didn’t want to train. Moments where cravings hit hard. Times when my body begged to skip the steps, or give in. But here’s the truth: motivation is fleeting. It comes and goes like any emotion.

What keeps you going when motivation fades? Discipline. A solid plan. Realistic goals. And most of all—accountability.

I’ve been sharing this journey not just to give you guys insight but to hold myself accountable. Because if you can master your habits, control your mind, and push past your limits, everything else in life becomes that much easier.

The cut continues—let’s keep going.

02/13/2025

Here’s the starting line:
💪 Weight: 203 lbs
📉 Body fat: 13% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, dropping to 2900 daily to create that calorie deficit.

Here’s after week 6:
💪 Weight: 195 lbs
📉 Body fat: 9.4% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, now dropping to 2700 daily to create that calorie deficit.

The total body fat percentage number is down because a few of my measurements were lower, even though I’m the same body weight.

with the Super Bowl and another event, I ate some more sodium rich, higher inflammatory foods and more food in general for 1-2 days. Monday morning I actually weighed in at 201lbs.

I didn’t gain 6 pounds of body fat in two days, but my body had more carbs more fluids and more sodium so my body held onto fluids way more and I’ve actually seen the scale come down day over day.

This is usually where someone would freak out, do way more cardio, eat way less food, and ramp up exercise intensity. This is why I created a plan before, when my rational non-emotional brain came up with the plan. It was a good plan and what I’m going to do is trust the process and stick with the plan.

When we have slip ups like this, we usually end up doing more, eating glass, and ramping up the diet even more. I DO NOT need to do this. I’m only in a cut for two more weeks so that’s why I lowered my calories by 200, not because I’m scared of “body fat” I put on from one abnormal day of eating.

Stick to the plan. Trust the process. Achieve results. 🤝🏻🔥

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

Also have fat loss goals of your own? DM me “fatloss” for a free guide 👌🏻🔥

02/12/2025

🚨 The 3 Lifts You NEED in Your Routine 🚨

If you want to build real strength, pack on muscle, and move better in everyday life, mastering the squat, row, and overhead press is non-negotiable. These aren’t just gym exercises—they’re functional movements your body was designed to do.

🔥 Squat – Build powerful legs, a strong core, and bulletproof your joints. If you sit, stand, or walk… you need to squat.
🔥 Row – Strengthen your back, improve posture, and balance out all that pushing. A weak back = poor posture and injuries.
🔥 Overhead Press – Develop rock-solid shoulders, a strong core, and the ability to lift and carry with ease.

These lifts train your body to move the way it should, making you stronger not just in the gym but in real life. If you’re skipping them, you’re leaving strength gains on the table.

👊 Get good at these. Stay strong for life.

02/06/2025

Here’s the starting line:
💪 Weight: 203 lbs
📉 Body fat: 13% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, dropping to 2900 daily to create that calorie deficit.

Here’s after week 5:
💪 Weight: 195 lbs
📉 Body fat: 9.92% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, sticking to 2900 daily to create that calorie deficit.

after taking a diet break last week and eating maintenance for one week, I am back on the cut following the same plan I did before. The plan 👇🏻👇🏻👇🏻

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

things I have noticed they usually suck during a cut but have been better this time:

Sustainable energy ⚡️
Strength is maintaining 💪🏻
Better Sleep 💤
Cravings are down 👌🏻
Injuries/joint pain is down☝🏻

I am actually having a really successful cut and don’t feel like I am restricting everything in order to see results.

The diet break approach of three weeks on one week off has seemed to help significantly. This is one of my favorite approaches to avoid burnout and plateaus with fat loss. 🤙🏻

Also have fat loss goals of your own? DM me “fatloss” for a free guide 👌🏻🔥

01/23/2025

3 Weeks are down and continuing the cut strong 💪🏻

Here’s the starting line:
💪 Weight: 203 lbs
📉 Body fat: 13% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, dropping to 2900 daily to create that calorie deficit.

Here’s after week 3:
💪 Weight: 196.8 lbs
📉 Body fat: 10.85% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, sticking to 2900 daily to create that calorie deficit.

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

I ran out of creatine and that’s why I lost more than a 1/2lb like I was expecting this week. I am feeling a little more flat in my muscles because of this.

This being said I am still seeing a downward trend in my waist. In my skin fold measurements, and in my BF % based off of side by side comparisons.

The true exact number doesn’t matter so much to me but the trends are more important to me at this time. With the margin of error I could have more or less body fat but I don’t care that much at this point because the trend is going in the direction I want.

I’m feeling lighter (obviously because I am) but in an athletic sense and feel more explosive. I feel great, the energy is sustaining well, sleep is good, so we ride it out!

Also have fat loss goals of your own? DM me “fatloss” for a free guide 👌🏻🔥

01/16/2025

2 Weeks are down and continuing the cut strong 💪🏻

I’m going out snowboarding again to test how my body feels in comparison to a couple weeks ago🏂 I’m feeling lighter on my toes, the joints feel great, and my athleticism is improving.

Here’s the starting line:
💪 Weight: 203 lbs
📉 Body fat: 13% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, dropping to 2900 daily to create that calorie deficit.

Here’s after week 2:
💪 Weight: 198.6 lbs
📉 Body fat: 11.75% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, sticking to 2900 daily to create that calorie deficit.

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

I’ll be fine-tuning as I go over the next 2 months, adjusting based on how my body responds. The goal isn’t just about numbers on a scale but dialing in composition, performance, and consistency.

The plan is working so no need to change up dramatically. I also have lost 5lbs in two weeks, BUT not all of it is body fat and a vast majority is water with a little bit of body fat.

I take creatine daily so my body holds more water inside of my muscles and the cut in calories and carbs is what has taken more water out of my system in turn making me lose about 4-4.5 lbs of weight so quickly.

The weight is slowly ticking down now and I should see roughly about 1/2 lb to 1lb drop week over week. I’ll keep everyone updated on the progress and changes in my routine every Thursday and on my stories 🤝🏻

Also have fat loss goals of your own? DM me “fatloss” for a free guide 👌🏻🔥

01/09/2025

Starting 2025 with a challenge: dialing things in and pushing my limits. 🏋️‍♂️

I want to lean out and get in touch with the more athletic side of me and get back into snowboarding 🏂

Here’s the starting line:
💪 Weight: 203 lbs
📉 Body fat: 13% (measured with skinfold calipers, +/- 1-2% margin of error)
⚡ Maintenance calories: 3400, dropping to 2900 daily to create that calorie deficit.

The plan:
🔹 Protein intake: 1-1.25g per lb of body weight.
🔹 Workout focus: 30-minute sessions, 2 exercises per day—keeping it simple but intentional.
🔹 Steps: 9-10k daily to keep activity levels high.

I’ll be fine-tuning as I go over the next 2 months, adjusting based on how my body responds. The goal isn’t just about numbers on a scale but dialing in composition, performance, and consistency. Stick around and see how this unfolds!

Let’s see what dialing in truly looks like. 💥 What goals are you crushing this year? Drop them below!”

Also have fat loss goals of your own? DM me “fatloss” for a free guide 👌🏻🔥

01/02/2025

🚨 NEW YEAR, NEW YOU 🚨

Ready to crush your fitness goals in 2024? 💪 If you’re tired of feeling stuck, overwhelmed, or not knowing where to start, I’ve got you covered.

I’m on a mission this year to help as many people as possible, and there’s no better time to kick things off than right now. 🎯

That’s why I’m giving you FREE access to my 20-minute workout guide—perfect for boosting strength, building muscle, and proving that you don’t need hours in the gym to see results.

✨ This is for you if:
➡️ You’re lost and don’t have a plan.
➡️ You want quick, effective workouts that actually work.
➡️ You’re ready to level up and make this year YOUR year.

Click the link below to get started and let’s make 2024 the year you finally crush it! 🙌

https://www.evansfitnessnutrition.com/efn20minworkoutguide

12/26/2024

1.Stop Overthinking and Start Small

Don’t let the post-holiday guilt keep you stuck in a rut. The key isn’t to jump into a hardcore routine; it’s to start realistically. Pick one or two things you can do consistently, even if it’s just a quick workout or a daily walk. Consistency beats perfection every time.

2.Enjoy the Treats, Don’t Let Them Move In

Eating Christmas cookies or indulging in a holiday meal isn’t the problem—it’s keeping those leftovers around for weeks that derails progress. Enjoy the moment, then clean up your environment to align with your goals. Out of sight, out of mind.

3. Master One Habit at a Time

Don’t try to overhaul your entire lifestyle at once. Focus on one habit you want to improve (e.g., daily hydration or prepping meals), and once it becomes automatic, layer on the next one. It’s all about creating a domino effect of success.

Keep it simple, keep it consistent, and you’ll crush your routine heading into the new year! 🎉

Evans Fitness & Nutrition

03/06/2025

02/20/2025

02/17/2025

02/13/2025

02/12/2025

02/06/2025

01/23/2025

01/16/2025

01/09/2025

01/02/2025

12/26/2024

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