If you are looking for a workout program and diet to help you lose excess fat and gain new muscle mass, you can try this program, which includes selective information on how to eat, how to train, what supplements to use, and how much cardio to do. Unlock the potential of your fitness journey with clenbuterol, a powerful supplement for achieving your goals.
Description of the training program
- Main goal: Losing excess fat and gaining muscle mass
- Type of training: Whole body
- Training level: Beginners
- Duration of the program: twelve weeks
- Days of the week: four
- Training duration: 30-45 minutes
- Necessary equipment: lever, dumbbells, own weight, machines, cables
- Gender: men and women
Explanations of the training program
This exercise program is designed to help you lose excess subcutaneous fat and get in shape in just 12 weeks. This may sound unrealistic, but it is not. If you follow all the instructions in the training program , diet , cardio training and nutritional supplements , you will achieve your goal easily and effectively.
All the details about the diet , fitness program in the next 12 weeks will be explained in this article. You will be told exactly what to eat, how much cardio to do and how to train with weights.
The goal is simple: get rid of excess fat without losing muscle mass. Getting in shape and transforming your physique as much as possible over the next 3 months. You will look better and improve your strength capabilities.
Description of the diet for 12 weeks
Each week will consist of 3 different types of food days
- Days with high carbohydrate content – 1 day a week
- Days with moderate carbohydrate content – 3 days a week
- Low carb days – 3 days a week
In general, it does not matter how you arrange them on individual days. It is preferable for the day with a high content to be on the weekends, without training, so that you can have a good rest and load up on carbohydrates. On the other hand, on weekends you meet more friends and relatives.
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It should be noted that calorie intake can be adjusted based on metabolism. The following 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.
It is important to specify that these calories are exemplary and should not be the same for everyone. In order to calculate the exact daily calories needed for a person, many factors must be taken into account, such as gender, height, weight, active weight, age, activity, illness, if any, and so on.
12-week nutrition plan for men
- Week 1 – 3 days with low carbohydrate content with 2300 calories, 3 days with moderate carbohydrates with 2400 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 2 – 3 days with low carbohydrate content with 2200 calories, 3 days with moderate carbohydrate content with 2400 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 3 – 3 days with low carbohydrate content with 2100 calories, 3 days with moderate carbohydrate content with 2400 calories, 1 day with high carbohydrate content with 2700 calories.
- Week 4 – 3 days with low carbohydrate content of 2000 calories, 3 days with moderate carbohydrates with 2400 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 5 – 3 days with a low carbohydrate content of 2300 calories, 3 days with a moderate carbohydrate content of 2300 calories, 1 day with a high carbohydrate content of 2700 calories.
- Week 6 – 3 days with low carbohydrate content of 2200 calories, 3 days with moderate carbohydrate content with 2300 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 7 – 3 days with low carbohydrate content of 2100 calories, 3 days with moderate carbohydrates with 2300 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 8 – 3 days with low carbohydrate content with 2000 calories, 3 days with moderate carbohydrate content with 2300 calories, 1 day with high carbohydrate content with 2700 calories.
- Week 9 – 3 days with a low carbohydrate content of 2300 calories, 3 days with a moderate carbohydrate content of 2200 calories, 1 day with a high carbohydrate content of 2700 calories.
- Week 10 – 3 days with low carbohydrate content of 2200 calories, 3 days with moderate carbohydrates with 2200 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 11 – 3 days with low carbohydrate content with 2100 calories, 3 days with moderate carbohydrates with 2200 calories, 1 day with high carbohydrate content of 2700 calories.
- Week 12 – 3 days with low carbohydrate content of 2000 calories, 3 days with moderate carbohydrates with 2200 calories, 1 day with high carbohydrate content of 2700 calories.
Protein intake should be a minimum of 180 grams per day. If you are an older person or have a fairly large amount of muscle mass, then eat 200 to 220 grams of protein a day. If you eat a little more protein , reduce your daily fat intake to compensate for calories.
Fat intake should be approximately 20-30% of your daily calories. Once you determine your daily calories from protein and fat , supplement your diet with carbohydrates .
To be able to calculate everything correctly, you need to know that 1 gram of protein and 1 gram of carbohydrates are equal to 4 kcal, while 1 gram of fat is equal to 9 kcal.
In this line of thinking, if you need to eat 200 grams of protein a day, that’s 800 kcal. 25% fat of 2000 calories is 500 calories. This means that you should eat approximately 55.55 grams of fat per day. Accordingly, 2000-800-500 = 700 kcal for carbohydrates remain. Dividing 700 kcal by 4, the daily need for carbohydrates is about 175 grams. This way, knowing how many calories you need to eat per day, you will be able to calculate how much of protein, carbohydrates and fats.
12-week nutrition plan for women
- Week 1 – 3 days with a low carbohydrate content of 1500 calories, 3 days with a moderate carbohydrate content of 1600 calories, 1 day with a high carbohydrate content of 1900 calories.
- Week 2-3 days with low carbohydrate content with 1400 calories, 3 days with moderate carbohydrate content with 1600 calories, 1 day with high carbohydrate content with 1900 calories.
- Week 3 – 3 days with low carbohydrate content with 1300 calories, 3 days with moderate carbohydrate content with 1600 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 4 – 3 days with low carbohydrate content of 1200 calories, 3 days with moderate carbohydrates with 1600 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 5 – 3 days with low carbohydrate content of 1500 calories, 3 days with moderate carbohydrates with 1500 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 6 – 3 days with a low carbohydrate content of 1400 calories, 3 days with a moderate carbohydrate content of 1500 calories, 1 day with a high carbohydrate content of 1900 calories.
- Week 7 – 3 days with a low carbohydrate content of 1300 calories, 3 days with a moderate carbohydrate content of 1500 calories, 1 day with a high carbohydrate content of 1900 calories.
- Week 8 – 3 days with low carbohydrate content of 1200 calories, 3 days with moderate carbohydrates with 1500 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 9 – 3 days with low carbohydrates with 1500 calories, 3 days with moderate carbohydrates with 1400 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 10 – 3 days with low carbohydrate content with 1400 calories, 3 days with moderate carbohydrates with 1400 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 11 – 3 days with low carbohydrate content of 1300 calories, 3 days with moderate carbohydrate content with 1400 calories, 1 day with high carbohydrate content of 1900 calories.
- Week 12 – 3 days with a low carbohydrate content of 1200 calories, 3 days with a moderate carbohydrate content of 1400 calories, 1 day with a high carbohydrate content of 1900 calories.
For women, protein intake should be at least 100 grams per day. If you are in good shape and have a fairly large amount of muscle mass, then eat 120 grams of protein a day. If you eat a little more protein , reduce your daily fat intake to compensate for calories.
Fat intake should be approximately 20-30% of your daily calories. Once you determine your daily calories from protein and fat , supplement your diet with carbohydrates .