12 Week Program Expectations
Over the next 12 weeks your goals and expectations are:
- Fat Loss – To lose at least 10 pounds of fat.
- Muscle Mass – To maintain, or even gain lean muscle mass.
- Conditioning – To be in amazing shape; perhaps the best shape in years.
The 12 Week Diet Plan
Each week will consist of 3 different types of eating days.
- High Carb Days – 1 day per week
- Moderate Carb Days – 3 days per week
- Low Carb Days – 3 days per week
You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.
It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:
- Men 40+ – Reduce daily calories by 300.
- Men 20-25 – Increase daily calories by 300.
- Women 40+ – Reduce daily calories by 200.
- Women 20-25 – Increase daily calories by 200.