In this lesson, we're going to take all the concepts we've talked about and put them all together into a simple, cohesive plan you can follow to lose fat and get shredded.

I've divided up the process below based on how much fat (in pounds) you have to lose:

10-19 pounds to lose
20-30 pounds (or more) to lose
Below, you'll see the monthly structure of the nutrition plan along with how to eat for each week and day of the program. As I've said before: this doesn't have to be exact. Track your progress weekly and you should see results.

If you're not seeing results, I've included a Troubleshooting module in the program to help with specific issues.


If You Have 20-30+ Pounds To Lose

Months 1, 2, and 3

Saturday-Thursday:

Calories: 12x bodyweight in pounds
Protein: 27% of total calories
Fat: 33%
Carbs: 40%
Friday (refeed day):

Add an additional 600 calories
Month 4 (Muscle-Up Phase)

Calories 15x bodyweight in pounds
Protein: 25% of total calories
Fat: 30% of total calories
Carbs: 45% of total calories
Months 5, 6, and 7

Saturday-Thursday:

Calories: 12x bodyweight in pounds
Protein: 27% of total calories
Fat: 33%
Carbs: 40%
Friday (refeed day):

Add an additional 600 calories
Month 8 (Muscle up Phase)

Calories 15x bodyweight in pounds
Protein: 25% of total calories
Fat: 30% of total calories
Carbs: 45% of total calories
Notes

This style works great if you have 20-30 pounds to lose. If you only have 10-19 lbs to lose, you will not require six months of being in a calorie deficit. In fact you will require only 2-3 months (max).

Therefore I would switch the plan up as follows...

If You Have 10-19 Pounds Of Fat To Lose

Month 1 and 2

Calories: 12x body weight in pounds
Protein: 27% of total calories
Fat: 33%
Carbs: 40%
One Refeed day per week (+600 calories)

Month 3 (Muscle-Up Phase)

Calories: 15x body weight in pounds
Protein: 25% of total calories
Fat: 30% of total calories
Carbs: 45% of total calories
Month 4

Calories: 12x bodyweight in pounds
One Refeed day per week (+600 calories)
Month 5 (optional)

If you still have some fat to lose at this point, you can take the remaining 2-4 weeks to slice off the last bit of fat by following the same cutting strategy outlined above.