My very simple diet/lifestyle advice

Yep, my usual advice is

Go long periods without eating(intermittent fasting)
Move when not eating
Lift heavy shite
Learn to jump I.e jump rope
Learn to run I.e sprints
If you can't go find it in nature, don't eat it I.e meat, veggies, fruits
Keep fried foods to minimum
Stay consistent

Do these things along with what you posted and you are 95% of the way there

Most people think weighing food sounds miserable and like an eating disorder. I agree with you. But the type of flexible dieting you do will not allow most to get ripped, no matter how strict they are.

Most people will never get ripped no matter what the diet, though. Op is not ripped and he apparently eats like a bird.

I am 12% bf, will be fasting all day and then ordering a pizza tonight with two coke zeros

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Op is not ripped

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Things I've accumulated over the past few years

Start fasting...larger meals and more flexibility during the evenings with those in who are in calorie restrictive diets.

Drink water/coffee/tea/milk throughout the day.

Eat raw garlic and freshly squeezed lemon as easy immune boosters.

Change from low steady state cardio to HIIT training.

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Most people will never get ripped no matter what the diet, though. Op is not ripped and he apparently eats like a bird.

I am 12% bf, will be fasting all day and then ordering a pizza tonight with two coke zeros

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Fatty. and Yea 15% is pretty easy to get to with flexible diet. Even down to 12%. After that its a pain in the arse.

Layne Nortons service avatar makes it much easier though.

and yea you are right, most will not be ripped. But its because they are lazy and don't understand the consistancy it takes. Your way works because you know how many cals and the macros you are eating everyday. Most people assume I eat like a bird until they see a picture of my meal prep for the week and they freak out about how much food it is.

Also flexible diet works fine for weight loss but is shite for overall health if taken to the extreme like you do. Works fine when you are young but as you get older....not so much.

I didnt like being at 10.9 BF....I was too light, too lean....needed to gain more skeletal muscle mass, instead I gained BF and MM stayed about the same....but I did gain a few pounds.

And you have evidence of that being shite for your health? Not being a dick - genuine question :) I've just never seen such a study.

I'm all about some flexible dieting these days.

Weighing food can be a pain the arse at times, especially when starting out.. but it'd be great for the general population because I think most people have lost sight of how big portions are and how much food people are actually eating. Particularly obese people.

I do think lsu777 is right in that getting to really low bf% on a flexible diet is probably tougher because your macros can get so incredibly low, but for general population I think it could be a great way to live. It's really not far off from, say, Weight Watchers.. except with an emphasis on protein intake.

I'm excited to see where flexible dieting takes me. I am finding that when I crave something, my urge to binge on that food is reduced, particularly as I'm increasing calories on this period of reverse dieting. I still have cravings for things, but I don't want massive amounts of it. And I can have a little bit without feeling guilty.

For me, flexible dieting isn't trying to always mold my diet around whatever crazy food I feel like eating, but if I want something I can have a bit and track it, or if I overindulge a little I can make it up with macros from the rest of the week. I think my relationship with food is improving.. and as someone who has always been big, that's always been an issue.