12-WEEK FAT LOSS STRUCTURE
Weeks 1–4 – Forge the Habit: Nail the movements, eat at 2,200 kcal, lose 1–2 lbs per week. Build the routine around family life.
Weeks 5–8 – Push Harder: Increase intensity and add a bike session. Progressive overload on every lift. This is where the real change happens.
Weeks 9–12 – Final Drive: Drop to 2,000 kcal. Keep all the lifting heavy. Two bike sessions per week. Finish strong.
2,000–2,200
kcal/day
Calories
180g+
1g per lb goal
Protein
180
lbs target
Goal
Bike Intervals (HIIT)
01
Best fat-burner on the stationary bike — 25 minutes total
1Warm up 5 min easy pedalling — resistance 3–4
2Sprint 30 sec at high resistance (7–8), push hard
3Easy pedal 90 sec at resistance 3 to recover
4Repeat 8–10 rounds
5Cool down 5 min easy
6Total: ~25 min · burns 300–400 kcal
Steady State Bike
02
Active recovery — great for rest days or after heavy lifting
1Set resistance to 4–5 — comfortable but not easy
2Hold a consistent pace for 35–45 minutes
3Heart rate target: 120–135 bpm — can hold a conversation
4Put a show on — makes it much easier
5Total: 35–45 min · burns 250–350 kcal
Dumbbell Circuit Finisher
03
Add after any lifting session — 15 minutes
110 DB thrusters (squat to press)
212 DB Romanian deadlifts
310 renegade rows (5 each side)
4Rest 60 sec — repeat 3 rounds
5Total: ~15 min · massive afterburn
SUPPLEMENT STACK — KEEP IT SIMPLE
–Creatine monohydrate — 5g/day with water (keeps muscle while losing fat)
–Whey protein — if struggling to hit 180g protein per day
–Vitamin D3 + Magnesium — energy and better sleep
–Coffee pre-workout — free and it works
–Fish oil — joint health and inflammation from lifting
TODAY'S PROGRESS
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