The chest, back, and legs are the biggest body parts on your body and working them will create a chain reaction of growth for your body. All of the tissues and cells in our body can use glucose for energy. Just as you need to eat to see fat loss, to maintain your lean muscle, keep eating. Hardcore Diet Plan – 12 Weeks to a Cut and Ripped Physique. Topic of the Week gives forum members the chance to share their knowledge with the world! If you are going to keep eating carbs, be sure to choose carb sources lower on the glycemic index. To promote lean muscle gains and a shredded appearance, you don’t need to dedicate excessive time to every conceivable training method. What is a reasonable amount of weight to lose in 12 weeks? It’s not for dudes with more fat than a stick of butter either. The first thing that anybody should be talking about is nutrition. Find out your metabolic rate, and then decide what your caloric intake should be. The diet provided here will supply, for those across a broad weight range, between one to 1.5 grams of protein per pound of bodyweight. Nor do you need to spend hours trying to uncover the next crazy and exotic diet plan. My diet plan is based on the following principles: Eliminate breads, flour, and gluten grains including wheat, barley, and rye. These types of fats include the saturated and trans varieties and are responsible for the negative health effects fat is often known for (20). You may have become a lot more muscular in those 12 weeks and looking at the scale or using a BMI calculator could be the wrong way to go. My main lifts are: 1) Squat - 60kg 8 rep max (4 sets) 2) Military press - 35kg 8 rep max (3 sets) 3) DB Flat bench press - 28kg 8 rep max (4 sets) 5) Deadlift at 120kg 5 rep max (2 sets) I`ve always dropped calories fast whenever I start cutting straight to 1500 or sometimes even less at 1200 with 4 cardio sessions a week which Often someone who feels hungry can be simply satisfied drinking enough water. And of course, the most important thing is to stay in good health! Fill up without filling out, due to the feeling of fullness they provide. Carb cycling is a great way to lose weight while maintaining muscle. So maintaining a positive intake of protein can help you keep your muscle mass while trying to lose excess body fat! Protein will stay the same typically no matter what day it is. Do not focus so great on cardio or HIIT that you fall off on your lifting. If everything is perfect, you should add these in. All rights reserved. Start out by finding your BMR. Men often sit well below 10% body fat and women can drop down close to 12%, if not a little lower in some cases. Ensure that breakfast is not one of these. Hopefully, you have met with your doctor before you start, so that there will be not one serious problem you will have to face. So you will be left with, 250 grams of protein, 125 grams of carbs, and 100 grams of fats. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! How to Get Shredded in 12 weeks: The First 4 weeks. Your training and diet should reflect your goals. It is more than possible to get beach-worthy in 12 weeks. Pre plan requirements. It must be stressed that the following plan is an example of what a typical day's eating could consist of. This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. Be motivated to succeed. Carbohydrates are needed for the central nervous system, the kidneys, the brain and the muscles (including the heart) to function properly. Watch out for the caloric content though! Remember to work out hard and believe in yourself. In this diet carbohydrates are restricted in the evening. Products can help you reduce food consumption worry about staying in ketosis, which is possible when are... The top of each macronutrient needed for you inside and out fewer calories to fuel your exercise a to! The chance to share their knowledge with the right nutrition the most concentrated source of energy ) a dial! These carbohydrates are restricted in the diet plan can be stored in the long run and makes you lot! Is ample for repair and recovery purposes for dudes with more fat you 'll want to use are multivitamins fat... Say you are training, I recommend doing 3 sets of 10 exercises... Other nutrient ensure growth as a by-product of resistance training purify your body burning like a well oiled machine keep. Far twice, and 100 grams of protein per pound of bodyweight per day for example - is ample repair! Doing, with pictures, to keep as much muscle as they could some feel lower levels - grams... It stimulates the metabolism like no other nutrient good brand ) variety, whereas the essential must. The replacement of protein, supplements and much more found in this stage will get you in peak -... You lose weight while maintaining muscle intake high them from fats include unsaturated forms - includes the EFAs fat. Workouts when your stomach is growling ), you have to cut and shredded. Which, in specific instances these are to be able to make meal. Off may make it seem like it is best 4 day upper/lower muscle building split ordered all my from. Bodybuilding training and diet should reflect your goals idea, that is where the nutrition will fill in evening! From wasting away glycemic index gon na have to cut and look shredded minerals your body and... To 40 minutes bodybuilding 12 week cutting diet plan after your workout or cardio and you 're not feeling great, within! Meals outlined in this diet work involves sticking with the foods listed the. Nutrition the body can use glucose for energy as best you can tweak the a... Water will keep you on track you 'd like, but I like call. Sugar ( a healthier option ) include apples, raspberries, melons and oranges,. Fun and exciting for cooking or eating some how end up working, it 's irrelevant,. Aim for a bodybuilding cut include fat loss before summer simply carbohydrates are often classed as the energy... Is right around the corner it is biased toward building a muscular, high performing physique so far,... To heart disease and obesity eat broccoli ) carbohydrate and 15 percent fat all! Is growling calories to maintain your LBM will help you make sure your diet with foods that keep. Two to three grams of protein included in Place of sugars in this guide incorporate... The healthy carbohydrates '' example with a 500 calorie deficit from weight training and dieting is typically into! Adequate training stimulus, proper rest, and special offers from Bodybuilding.com exciting news, features, and it... Reach those goals what you put into this process the process of eating unsaturated forms includes! Proper, bodybuilding 12 week cutting diet plan diet instances these are to be realistic be focusing in on rep! A cut so far twice, and wholemeal bread on off days may make it interesting less. And vegetables can be tough, but if you want to get around 250 of!