Prepare for the Holidays - 12 Week Diet Guide

Lose fat, get rid of excess weight and build lean muscle mass with this 12 week holiday diet guide.

 

The end of summer is approaching, and with it typically comes the end of everyone’s beachbody. You see, as we begin our turn to autumn, the temperature dips and the amount of clothing we wear increases, and with that people usually are a little more liberal with their diets.

 

Without having as great of a concern about being seen in a swimsuit, people are more willing to snack or indulge on a whim. And while there’s nothing wrong with the occasional indulgence, doing so with increasing frequency in the fall and winter months typically leads to adding a “winter coat” in the form of excess body fat.

 

But, who cares?

 

After all, you’ll be walking around in a sweater or jacket for the foreseeable future. You can worry about cutting once springtime is here, right?

 

Wrong.

 

Just because summer is waning doesn’t give you the excuse to slack on your training or nutrition. Chances are you had your fair share of indulgences during those epic beach outings when you were crushing margaritas and mai tais by the pitcher-full.

 

As such, you’ve probably already added a few pounds that you didn’t really anticipate.

 

But, what if I told you that in as little as 12 weeks, you could strip off all of that unwanted body fat you accumulated during your beach bum weekends and get back to your ripped, lean, and toned pre-summer body?

 

You’d probably assume we had a few too many drinks ourselves.

 

But, we’re not promising some quick, overnight fix.

 

We’ve created an easy to follow, foolproof plan to prepare you for the holidays. And best of all, to get back your body, you won’t have to follow any crazy fad diets, eliminate your favorite foods, or starve yourself.

 

In fact, you’ll be shocked at how following just a few simple steps can lead to a jaw-dropping transformation.

 

Give us the next 12 weeks and we’ll give you the body you’ve always wanted.

 

Who Is This 12 Week Diet Program For?

 

This 12 week diet guide and training program is for anyone (male or female, young or old) looking to reclaim their physique and improve their level of fitness. It’s also ideal for the former athlete who’s become a bit lax on their training and nutrition over the years and is wanting to rekindle their athletic prowess.

 

This program is also for those of you who have suffered for far too long on the never-ending carousel of fad diets and fitness gimmicks that have only led to wasted money, fat regain, and an altogether sense of hopelessness.

 

The nutrition plan and training program that follows can be followed by everyone, regardless of training experience.

 

Remember, it’s not the workout that provides the challenge, it’s you.

 

You are the one that holds the power to how hard and how far you push yourself in training, and how tightly you adhere to your diet plan. Commit yourself to these next 12 weeks, and you will get the body you’ve always wanted just in time for those epic holiday get-togethers with all of your family and friends.

 

hurapyrban.jpg

12 Week Diet Guide Program Overview

 

Weight loss or weight gain ultimately boils down to calories in vs calories out, regardless of what any of the fad diet “doctors” and fitness gurus tell you.

 

You will gain weight if you eat more calories than you burn each day, and you will lose weight if you eat fewer calories than your body requires each day.

 

It really is as simple as that.

 

Now, Gaining weight requires consuming more calories than you’re burning each day, and on the flip side, losing fat requires eating fewer calories than your body needs on a daily basis. Sure, there’s a few more specific things that go into body recomposition (like macronutrient breakdown), but the macro view of the situation is essentially:

 

Before for you can figure out how much more (or less) you need to eat, you need to figure out how much you need to maintain your weight. Once you have this number, you can shift things to support your goals.

 

Calculating Total Daily Energy Expenditure (TDEE)

 

Total Daily Energy Expenditure is the number of calories your body burns each day, factoring in exercise, sleep, non-exercise movement, thermic effect of eating, etc.

 

Over the years, a number of formulas have been created to help estimate total daily energy expenditure, each a bit different from the other. While each of these has its own strengths and weaknesses, the reality is, these equations provide, at best, an estimate of your daily energy requirements.

 

That is, calorie calculators give you a rough idea of how much to eat each day to maintain, gain, or lose weight.

 

As such, you should treat the following calculations as a guide, not as strict law.


If you find that you are losing weight too quickly, not losing any weight, or heaven forbid, gaining weight, don’t be afraid to deviate from the calculation to get the scale moving in the right direction.

 

All of that being said, we begin our calculation of total daily energy expenditure by first figuring out our basal metabolic rate.

 

What is Basal Metabolic Rate (BMR)?

 

Basal metabolic rate (BMR) is the number of calories your body burns at rest.

 

Basically, your basal metabolic rate is the absolute minimum amount of energy you need stay alive.

 

It is the amount of energy your body would require if all you did during the day was lay in bed and watch Netflix.

 

How to Calculate Basal Metabolic Rate

 

  • Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)

  • Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

 

Once you have determined your basal metabolic rate, you can then use that number to figure out your total daily energy expenditure (TDEE).

 

We calculate TDEE by multiplying our basal metabolic rate by an “Activity Factor”. This activity factor is determined by how active of a lifestyle you lead as well as how frequently and intensely you train in the gym.

 

TDEE Activity Factor Table

 

Amount of Exercise

Description

Activity Factor

Sedentary

Little or no Exercise / desk job

1.2

Lightly active

Light exercise / sports 1 – 3 days per week

1.375

Moderately active

Moderate Exercise, sports 3 – 5 days per week

1.55

Very active

Heavy Exercise/ sports 6 – 7 days per week

1.725

Extremely active

Very heavy exercise / physical job / training twice day

1.9



For this 12 week diet training program, you will be training intensely at least 4 times per week. Therefore, for your initial TDEE calculation, you should use an Activity Factor of 1.55.

 

So, you’re TDEE at the outset of this 12 week training and diet program will be:

 

TDEE = 1.55 x BMR

 

fat-burner-article-pic.jpg

 

How Do I Set Up a Fat Loss Diet?

 

Now that we have our TDEE, we can figure out how many calories we need to eat to lose weight.

 

Remember, to lose fat, we need to eat fewer calories than our body requires on a daily basis.

 

How many fewer calories?

 

Generally speaking, a caloric deficit of 500 calories per day below TDEE is a good starting place for most people.

 

So, for example, if you performed your TDEE calculation and came up with a number of 2500 calories, you would subtract 500 calories from 2500, leaving you with 2000 calories.

 

Should I Create a Larger Deficit?

 

Initially, we are going to say no, you should not start with a deficit larger than 500 calories per day. Doing so may cause you to lose too much weight too fast.

 

Isn’t that what we want?

 

Not necessarily.

 

Remember, we want to lose fat during these 12 weeks, not just weight. Using too large of a calorie deficit increases the likelihood that you may lose some muscle along with fat.


Therefore, we suggest starting with a moderate deficit of 500 calories per day, and tracking progress for two weeks. If you’re losing weight at a rate of 1-2 pounds per week, continue eating at this level. If you’re not losing at least 1 pound per week, remove another 100 calories from your diet, and if you’re losing over two pounds per week, add back 100 calories to your diet.

 

Next, let’s take a look at how to set up your macronutrients so that you help guard against muscle loss during the next 12 weeks of dieting.

 

Macronutrients for Fat Loss

 

Anytime you reduce calories and undertake a fat loss venture, you put your body at risk for losing muscle. To help prevent any unwanted muscle loss over the next 12 weeks, you want to prioritize protein intake each day.

 

Here’s how we suggest you structure your macronutrients for fat loss:

 

  • Protein = 1.25g / lb bodyweight

  • Fat = 0.3g / lb bodyweight

  • Carbs = remaining calories

 

If you need more help calculating your macronutrients, check out this guide here, which walks you step-by-step through the whole process.

 

Now, we’ve structured the diet to protect against muscle loss, ensure you’re hitting your daily requirements for dietary fat, and providing ample carbohydrate to power you through the rigorous training program ahead.

 

But, let’s face it, you’re still cutting calories, which means you will without a doubt be hungry at times over the next 12 weeks.

 

This is completely normal (for most of us, that is), but dieting doesn’t have to be miserable. To help keep hunger at bay, and improve fat loss over the next 12 weeks, make sure to take a serving of Hurakan each day upon waking.

 

Hurakan is a powerful thermogenic weight loss supplement that enhances fat burning and suppresses appetite, helping you achieve your weight loss goal by the end of these next 12 weeks.

 

Click here to learn more about Hurakan and how it helps accelerate fat loss.

 

hurakanshopnow.jpg 

Should I Try a Ketogenic (or low carb) Diet?

 

This is an incredibly common question that a great many of you are pondering, and who can blame you?

 

Ketogenic diets are the “cool” kid on the block these days, with everyone from high-level athletes to business moguls adopting them. And like most fad diets, keto brings with eat the promise of rapid weight loss and life-changing results.

 

So, what is a ketogenic diet?

 

Basically, a ketogenic diet is one where you consume very high amounts of fat, a moderate amount of protein, and extremely low amount of carbohydrates.

 

To help quantify this, here’s what a “standard” ketogenic diet looks like in terms of macronutrient percentages:

 

  • 75% fat

  • 20% protein

  • 5% carbohydrate

 

Why Are Carbs So Low on a Ketogenic Diet?

 

The goal of any ketogenic diet is to switch your body form a glucose-fueled one, to one that is running on fat and something called ketones.

 

In the absence of carbohydrate and glucose (sugar), your body begins utilizing fat as its primary fuel source. The liver begins generating these “ketones” to fuel your body in place of glucose.

 

Why Are People Following Ketogenic Diets?

 

There’s any one of a number of reasons people attempt keto diets, but for the most part, they’re doing it to lose weight quickly. You see the ketogenic community as a whole has singled out carbohydrate as public enemy #1, blaming it as the source for the escalating obesity epidemic sweeping the globe.

 

In reality, it is NOT carbohydrate that is making people sicker and fatter, it is simply the result of eating too many calories.


Remember, weight loss or gain is dictated by how many calories you eat. You just as easily gain fat from eating too much dietary fat or protein as you can carbohydrate.

 

Along those lines, there’s a few notable issues with ketogenic diets.

 

They’re incredibly restrictive. If you consume too much protein, your body is kicked out of ketosis.

 

You will experience considerable amounts of fatigue or “keto flu” while transitioning from a glucose-burning machine to a fat-burning one. Along with this, you’re likely to experience brain fog, lethargy and irritability.

 

Moreover, ketogenic diets are incredibly tedious. Dining out, socializing with friends, and even meal planning at home all become considerably more laborious when trying to adopt a ketogenic diet.

 

Finally, ketogenic diets can place an immense amount of psychological stress and create an unhealthy view of food (i.e. demonizing an entire macronutrient), which can lead to fat-gaining binges or potential eating disorders.

 

As such, we do not recommend you attempt a ketogenic diet over these next 12 weeks. Ketogenic diets are not superior to a well-balanced diet rich. There’s even research to back this up too.

 

A recent study involving over 600 adults found that over the course of 12 months (one entire year) there was “no significant difference in 12-month weight loss” between low carb or low fat diets.[3]

 

By including carbohydrate in your fat loss diet, you will provide your mind and muscles with the energy they need to perform at their best, and with more productive workouts, you’ll burn more calories and body fat, which is what we’re here for afterall!

 

fatlossstack.jpg

 

12 Week Diet Guide Training Overview

 

While nutrition ultimately dictates the success or failure of any fat loss diet, it is the training component that helps boost the metabolism and protect the muscles from wasting.

 

As such, we’ve created a complete 12 week training program to increase calorie expenditure, burn body fat, and build lean muscle. This training program is split into three 4-week phases, with intensity increasing each week and phase.

 

Commit yourself fully to these workouts over the next 12 weeks and give them everything you’ve got!

12 Week Diet Guide Training Program

Phase 1



Monday - Lower Body A

Exercise

Sets

Reps

Rest

Front Squat

3

8-10

90 sec

Romanian Deadlifts

3

8-10

90 sec

Bulgarian Split Squats

3

10-12 / leg

60 sec

Leg Curls

3

10-12

60 sec

Seated Calf Raises

3

15-20

60 sec

Hanging Leg Raise

3

Max Reps

60 sec

 

Tuesday - Upper Body A

Exercise

Sets

Reps

Rest

Neutral Grip Chin Ups (add weight if needed)

3

8-10

90 sec

Standing Dumbbell Press

3

8-10

90 sec

Seated Cable Rows

3

10

90 sec

1 Arm Dumbbell Bench Press

3

10-12

60 sec

Side Laterals

3

12-15

60 sec

Rear Delt Raise

3

12-15

60 sec

Rope Pushdowns

3

8-10

60 sec

Rope Hammer Curls

3

8-10

60 sec

 

Thursday - Lower Body B

Exercise

Sets

Reps

Rest

Trap Bar Deadlifts

3

6-8

90 sec

Leg Press

3

8-10

90 sec

Reverse Lunges

3

10 / leg

90 sec

Leg Extensions

3

10

90 sec

Smith Machine Calf Raises

3

12-15

60 sec

Plank

3

Max Time

60 sec

 

Friday - Upper Body B

Exercise

Sets

Reps

Rest

Incline Dumbbell Press

3

8-10

90 sec

T-Bar Row

3

8-10

90 sec

Arnold Press

3

10

90 sec

Lat Pulldown

3

10

90 sec

Dumbbell High Pull

3

10-12

60 sec

Cable Rope Face Pulls

3

10-12

60 sec

EZ Bar Skullcrushers

4

8-10

60 sec

EZ Bar Curls

4

10-12

60 sec

 

Saturday - Conditioning Day

 

Perform the following exercises in a circuit fashion, moving from one to the next with as little rest as possible between movements. Complete as many rounds as possible (AMRAP) in 20 minutes.

 

Record the total number of rounds you complete and try to beat this number each of the following weeks.

 

  • Bodyweight Squat - 20 reps

  • Push Up - 10 reps

  • Lunges - 10 reps / leg

  • Inverted Rows - 8

  • V-ups - 10 reps



Phase 2

 

Moving into Phase 2 of our 12 Week Diet Guide Training Program it’s time to up the ante in your training. We’ll do this by increasing training intensity in the form of adding supersets.

 

So, rather than performing straight sets of the exercises in each workout, you’ll perform a pair of exercises back-to-back before taking a 90 second break. By performing supersets, we’re decreasing the overall amount of rest you’re taking during the workout, while at the same time increasing the total amount of work your performing.

 

This helps increase metabolism and calorie burning, encouraging continued fat loss as we hit the midway point in our 12 week body recomposition journey.



Monday - Lower Body A

Exercise

Sets

Reps

Rest

Front Squat

3

8-10

0 sec

Romanian Deadlifts

3

8-10

90 sec

Bulgarian Split Squats

3

10-12 / leg

0 sec

Leg Curls

3

10-12

90 sec

Seated Calf Raises
(Superset with next exercise)

3

15-20

0 sec

Hanging Leg Raise

3

Max Reps

60 sec

 

Tuesday - Upper Body A

Exercise

Sets

Reps

Rest

Neutral Grip Chin Ups (add weight if needed)

3

8-10

0 sec

Standing Dumbbell Press

3

8-10

90 sec

Seated Cable Rows

3

10

0 sec

1 Arm Dumbbell Bench Press

3

10-12

90 sec

Side Laterals

3

12-15

0 sec

Rear Delt Raise

3

12-15

60 sec

Rope Pushdowns

3

8-10

0 sec

Rope Hammer Curls

3

8-10

60 sec

 

Thursday - Lower Body B

Exercise

Sets

Reps

Rest

Trap Bar Deadlifts

3

6-8

0 sec

Leg Press

3

8-10

90 sec

Reverse Lunges

3

10 / leg

0 sec

Leg Extensions

3

10

90 sec

Smith Machine Calf Raises

3

12-15

0 sec

Plank

3

Max Time

60 sec

 

Friday - Upper Body B

Exercise

Sets

Reps

Rest

Incline Dumbbell Press

3

8-10

0 sec

T-Bar Row

3

8-10

90 sec

Arnold Press

3

10

0 sec

Lat Pulldown

3

10

90 sec

Dumbbell High Pull

3

10-12

0 sec

Cable Rope Face Pulls

3

10-12

60 sec

EZ Bar Skullcrushers

4

8-10

0 sec

EZ Bar Curls

4

10-12

60 sec



Saturday - Conditioning Day

 

Just as was the case with Phase 1, your conditioning work will be performed in a circuit fashion where you will perform one exercise after another for as many rounds as possible in the given time frame.

 

Record the total number of rounds you complete and try to do more rounds each week.

 

Time limit: 20 minutes

 

  • Jump Squats - 15 reps

  • Decline Push Ups - 10 reps

  • Jumping Lunges - 10 reps / leg

  • Chin Ups - 8

  • Mountain Climbers - 10 reps / side



Phase 3

 

As we enter the home stretch of our 12 Week Body Transformation Training Program, the finish line is in sight, but we’re not quite there yet. To complete our 12 week journey and sculpt the lean, sexy physique that we want, we’re going to have to lay it all on the line.

 

In this last phase, not only will we continue to utilize supersets during our lifting days, we’re also going to add in another conditioning day as well on Day 3 (which for most of you, is Wednesday).

 

We’ve also increased the number of working sets for the first superset of each workout as well, for some added muscle building and strength gains.



Monday - Lower Body A

Exercise

Sets

Reps

Rest

Front Squat

4

8-10

0 sec

Romanian Deadlifts

4

8-10

90 sec

Bulgarian Split Squats

3

10-12 / leg

0 sec

Leg Curls

3

10-12

90 sec

Seated Calf Raises
(Superset with next exercise)

3

15-20

0 sec

Hanging Leg Raise

3

Max Reps

60 sec

 

Tuesday - Upper Body A

Exercise

Sets

Reps

Rest

Neutral Grip Chin Ups (add weight if needed)

4

8-10

0 sec

Standing Dumbbell Press

4

8-10

90 sec

Seated Cable Rows

3

10

0 sec

1 Arm Dumbbell Bench Press

3

10-12

90 sec

Side Laterals

3

12-15

0 sec

Rear Delt Raise

3

12-15

60 sec

Rope Pushdowns

3

8-10

0 sec

Rope Hammer Curls

3

8-10

60 sec



Wednesday - Kettlebell Conditioning Circuit

 

For your Wednesday conditioning workout, you’ll perform a kettlebell complex.

 

Perform each exercise for max reps in 40 seconds with little to no rest between moves:

 

  • Kettlebell Goblet Clean to Squats

  • Kettlebell swings

  • Kettlebell sumo deadlifts

 

That’s 1 round of fat-burning glory.

 

Do a total of 3-5 rounds (adding one round each week). Rest 1-2 minutes between rounds.

 

Thursday - Lower Body B

Exercise

Sets

Reps

Rest

Trap Bar Deadlifts

4

6-8

0 sec

Leg Press

4

8-10

90 sec

Reverse Lunges

3

10 / leg

0 sec

Leg Extensions

3

10

90 sec

Smith Machine Calf Raises

3

12-15

0 sec

Plank

3

Max Time

60 sec

 

Friday - Upper Body B

Exercise

Sets

Reps

Rest

Incline Dumbbell Press

4

8-10

0 sec

T-Bar Row

4

8-10

90 sec

Arnold Press

3

10

0 sec

Lat Pulldown

3

10

90 sec

Dumbbell High Pull

3

10-12

0 sec

Cable Rope Face Pulls

3

10-12

60 sec

EZ Bar Skullcrushers

4

8-10

0 sec

EZ Bar Curls

4

10-12

60 sec



Saturday - Conditioning Day

 

You know the drill by now, try to complete as many rounds as possible in 20 minutes and beat that number the following week:

 

  • Jump Squats - 15 reps

  • Spider-Man Push Ups - 10 reps

  • Chin Ups - 10 reps

  • Burpees - 10 reps

  • Mountain Climbers - 10 reps / side

 

What About Supplements?

 

pyreticshopnow.jpg 

You know that diet and training are the main governors of your success or failure when it comes to body recomposition.

 

That being said, it never hurts to have a little help keeping those hunger pangs at bay, or using something to enhance workout performance.

 

To aid you on your quest to get ripped and ready for the holidays, we’ve compiled this comprehensive fat loss training supplement stack:

Hurakan

 

When you want to create a metabolic maelstrom, you want Hurakan. This powerful stimulant-based thermogenic fat burner provides everything you need to up the ante on calorie burning and fat loss.

 

Hurakan boosts energy, heightens mood, and, most importantly, helps suppress hunger, ensuring you stay on your diet, and never stray towards those sweets in the breakroom.

 

Pyretic

 

Pyretic is the perfect anytime of day fat burning supplement. It’s stimulant free and stacks nicely with Hurakan to provide a powerful 1-2 punch that accelerates fat burning and weight loss. Best of all, Pyretic won’t disrupt your sleep, so you can take it in the evening for nighttime fat loss enhancement without being awake all ours of the night.

 

EAA Max

 

Muscle loss is a very serious concern anytime you undertake a fat loss venture. To help protect your gains and avoid any unwanted muscle loss, there’s Primeval Labs EAA Max.

 

This low-calorie amino acid supplement provides all of the essential building blocks your muscles need to protect them from breakdown over the next 12 weeks of dieting.

 

Sip on EAA Max during training or anytime between meals to help quell hunger pangs.

 

Mega Pre Black

 

Whenever you’re dieting, energy levels, focus, and stamina take a severe hit, nevermind the fact that your motivation to train goes completely out of the window.

 

That’s where Mega Pre Black comes in.

 

The newest hard-hitting, high energy performance pre workout from Primeval Labs delivers everything you need to have an amazing workout no matter how low your calories are. Teeming with energy, focus, and pumps, Mega Pre Black is the consummate pre workout for athletes who push their body to the limits.

 

Simply mix up a scoop in 8-10 ounces of water and drink 15-20 minutes prior to training, and get ready for the best workout of your life!

 

dynamine-mega-pre-black.jpg

References

  1. Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. The DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667–679. doi:10.1001/jama.2018.0245