Over the next 12 weeks your goals and expectations are:

Fat Loss - To lose at least 10 pounds of fat.

Muscle Mass - To maintain, or even gain lean muscle mass.

Conditioning - To be in amazing shape; perhaps the best shape in years.

The 12 Week Diet Plan

Each week will consist of 3 different types of eating days.

High Carb Days - 1 day per week

Moderate Carb Days - 3 days per week

Low Carb Days - 3 days per week

The 12 Week Cardio Plan

It doesn't matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow. That's ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.

Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

12 Week Gym Workout Split

You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.