Appreciate the feedback man!
I've tried AD with pretty decent results too in the past but I've got to admit that I have never managed to get really shredded (i.e. <7% BF) and since I'd really like to make that happen this time around, I'm considering to just jump into this crazy diet. Depending on progress, I'll then decide whether I'll stay on it for the full 12 weeks...
Concerning my workout - I'd still lift hard 5 days a week.
Also, I would add 30min. cardio (as in speed-walking) sessions to my mornings before breakfast 6x a week (I'd start with 2 sessisons in week 1, 3 in week 2, 4 in week 3,...etc.), which I would then gradually step up (30min. week 1, 32min. week 2, 35min. weeks 3,...etc.). I would keep my light post-lifting cardio as it is (10min. slow stationary bike). Don't plan to do high-intensity or interval cardio to stay away from its catabolic effects.
So, in terms of workout frequency/length I'd leave myself some room to step it up if I hit a fat loss plateau.
Just one question about calorie reduction: What would happen if I drop down to 10xBW right away (as JB's article seems to suggest)? I've read in some places that by drastically dropping caloric intake, I'd kill my metabolism and slow down my fat loss.
However, others say that by cutting calories hard from day 1, I'd "shock" my metabolism just the right way to make it burn off my fat faster.
Not sure which way to go here - can any of you guys with successful cut experiences chip in?