12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program

This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

Main Goal	Lose Fat
Workout Type	Full Body
Training Level	Beginner
Program Duration	12 weeks
Days Per Week	4
Time Per Workout	45-60 minutes
Equipment Required	Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender	Male & Female
Recommended Supps	Fat Burner, Whey Protein

Workout Description

The 12 week diet plan and cardio plan included in this program will help you achieve your goal. Follow the diet and cardio schedules provided to get the best results.

The 12 Week Diet Plan

Individual meals will include:

High Protein Food: Chicken breast, Tuna, Egg whites
Moderate Carb: Brown rice, Oatmeal, Sweet potato
Low Fat: Avoid cooking with oil, Trim visible fat from meats

12 Week Eating Plan for Men

Detailed eating plan:

Week 1: 2500 calories
Week 2: 2400 calories
Week 3: 2300 calories
...continue for all 12 weeks

12 Week Eating Plan for Women

Detailed eating plan:

Week 1: 1500 calories
Week 2: 1400 calories
Week 3: 1300 calories
...continue for all 12 weeks

The 12 Week Cardio Plan

Detailed cardio plan:

Week 1: 15 minutes 3x per week
Week 2: 20 minutes 3x per week
...continue for all 12 weeks

12 Week Gym Workout Split

Upper A

Exercise	Sets	Reps
Bench Press	3	10
Bent Over Row	3	10
Overhead Press	3	10
Barbell Curl	3	12
Tricep Extension	3	12

Lower A

Exercise	Sets	Reps
Squat	3	12
Leg Curl	3	12
Leg Extension	3	15
Calf Raise	3	15
Abs	3	20

Upper B

Exercise	Sets	Reps
Incline Bench Press	3	10
Seated Row	3	10
Lat Pulldown	3	10
DB Curl	3	12
Tricep Pushdown	3	12

Lower B

Exercise	Sets	Reps
Deadlift	3	10
Lunges	3	12
Leg Press	3	12
Calf Raise	3	15
Abs	3	20