Welcome to the 12-Week Fat Destroyer Program! In just 3 months, you'll be well on your way to losing 10 pounds of fat, while maintaining or even gaining lean muscle mass.\uD83D\uDCAA\n\nBut let's be real, it's not going to be easy. You'll need to give it your all, and the following plan will require hard work, discipline, and dedication. But we promise you, the results will be worth it.\n\nHere's what you can expect from this program:\n\uD83D\uDD25Fat loss: lose at least 10 pounds of fat \n\uD83D\uDCAAMuscle mass: maintain or gain lean muscle mass \uD83C\uDFCB\uFE0F\u200D\uFE0FConditioning: be in the best shape of your life\n\nTo achieve these goals, i have created a 12-week diet and exercise plan that will guide you every step of the way. You'll be told exactly what to eat, how much cardio to do, and how to weight train. No more guessing or stressing!\n\nLet's start with the diet plan. Each week, you'll have three different types of eating days:\n\n\uD83C\uDF5EHigh Carb Days: 1 day per week\n\uD83C\uDF4EModerate Carb Days: 3 days per week\n\uD83E\uDD66Low Carb Days: 3 days per week\n\nYou can structure these days in any preferred manner, but we suggest saving 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.\n\nNote that calorie intake can be adjusted based on metabolism. Here are the recommended changes:\n\n\uD83D\uDC68 Men 40+: reduce daily calories by 300\n\uD83D\uDC68 Men 20-25: increase daily calories by 300\n\uD83D\uDC69 Women 40+: reduce daily calories by 200\n\uD83D\uDC69 Women 20-25: increase daily calories by 200\n\nHere's the 12-week eating plan for men and women:\n\n\uD83E\uDDD4 Men\nWeek 1-3:\n\uD83E\uDD66 3 low carb days with 2300 calories\n\uD83C\uDF4E 3 moderate carb days with 2400 calories\n\uD83C\uDF5E 1 high carb day of 2700 calories\n\nWeek 4-6:\n\uD83E\uDD66 3 low carb days with 2200 calories\n\uD83C\uDF4E 3 moderate carb days with 2400 calories\n\uD83C\uDF5E 1 high carb day of 2700 calories\n\nWeek 7-9:\n\uD83E\uDD66 3 low carb days with 2100 calories\n\uD83C\uDF4E 3 moderate carb days with 2300 calories\n\uD83C\uDF5E 1 high carb day of 2700 calories\n\nWeek 10-12:\n\uD83E\uDD66 3 low carb days with 2000 calories\n\uD83C\uDF4E 3 moderate carb days with 2200 calories\n\uD83C\uDF5E 1 high carb day of 2700 calories\n\n\n\uD83D\uDC69 Women\nWeek 1-3: \n\uD83E\uDD66 3 low carb days with 1500 calories \n\uD83C\uDF4E 3 moderate carb days with 1600 calories \n\uD83C\uDF5E 1 high carb day of 1900 calories\n\nWeek 4-6: \n\uD83E\uDD66 3 low carb days with 1400 calories \n\uD83C\uDF4E 3 moderate carb days with 1600 calories \n\uD83C\uDF5E 1 high carb day of 1900 calories\n\nWeek 7-9: \n\uD83E\uDD66 3 low carb days with 1300 calories \n\uD83C\uDF4E 3 moderate carb days with 1500 calories \n\uD83C\uDF5E 1 high carb day of 1900 calories\n\nWeek 10-12: \n\uD83E\uDD66 3 low carb days with 1200 calories \n\uD83C\uDF4E 3 moderate carb days with 1400 calories \n\uD83C\uDF5E 1 high carb day of 1900 calories\n\nNotes: \n\uD83D\uDC49 For both men and women, a good guideline for protein intake is to aim for around 0.8-1 gram of protein per pound of bodyweight. So, if you weigh 150 pounds, you should aim to consume 120-150 grams of protein per day. If you're a bigger guy or have more muscle mass, aim for the higher end of that range, and if you're a smaller woman, aim for the lower end..\n\n\uD83D\uDC49 Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.\n\n\uD83D\uDC49 You are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.\n\n\uD83D\uDC49 Stay hydrated by drinking plenty of water throughout the day. Aim for at least 8 glasses (64 ounces) of water per day.\n\n\uFE0F\u200D\uD83C\uDFCB\uFE0F Now, let's move on to the gym & cardio plan. Over the next 12 weeks, you'll be engaging in a combination of weight training and cardio workouts to maximize fat loss and muscle gain.\n\n\uD83D\uDCC6 Here's how your gym routine look like:\nDay 1: Upper A\nDay 2: Lower A\nDay 3: Rest\nDay 4: Upper B\nDay 5: Lower B\nDay 6: Rest\nDay 7: Rest\n\nWhen it comes to cardio, there's no one-size-fits-all approach. Whether you prefer to hit the treadmill, elliptical, or take a dip in the pool, pick the form of cardio that gets your heart pumping and stick with it for the next 12 weeks.\n\nWeek 1-3:\n\uD83C\uDFC3\u200D\uFE0F 3 cardio sessions with duration of 5, 8, and 5 minutes\n\uD83D\uDECC Take at least one day of rest between cardio workouts\n\nWeek 4-6:\n\uD83C\uDFC3\u200D\uFE0F 3 cardio sessions with duration of 12, 15, and 12 minutes\n\uD83D\uDECC Take at least one day of rest between cardio workouts\n\nWeek 7-9:\n\uD83C\uDFC3\u200D\uFE0F 4 cardio sessions with duration of 20, 22, 20, and 22 minutes\n\uD83D\uDECC Perform cardio using a 2 days on, 1-2 days off pattern\n\nWeek 10-12:\n\uD83C\uDFC3\u200D\uFE0F 4 cardio sessions with duration of 27, 30, 27, and 30 minutes\n\uD83D\uDECC Perform cardio using a 2 days on, 1-2 days off pattern\n\nYour weight loss journey won't always be easy, but it will be worth it. Every pound lost is a step closer to a healthier and happier you. So keep pushing yourself and never give up! \uD83D\uDD25

12 Week Fat Destroyer

Upper A

Incline Bench Press

One Arm Bent-over Row

Standing Military Press

Bar Lateral Pulldown

Barbell Lying Triceps Extension Skull Crusher

Barbell Curl

Lower A

Full Squat

Lever Seated Leg Curl

Lever Leg Extension

Lever Standing Calf Raise

Front Plank

Hanging Oblique Knee Raise

Upper B

Dumbbell Bench Press

Bent Over Row

Lateral Raise

Pull-up

Triceps Pushdown

Close Grip Preacher Curl

Lower B

Sled 45┬░ Leg Press

Romanian Deadlift

Dumbbell Walking Lunges

Lever Seated Calf Raise

Cable Kneeling Crunch

Russian Twist