A 12-Week Fat Loss Plan: Phase Three

The first thing you need to do is decide which phase of your dieting cycle you want to follow. You can start with the second or third phase depending on how much time you have left before reaching your goal weight. If you are trying to lose bodyfat, then it would make sense to begin with the second phase since it will take longer than if you were trying to gain muscle mass.

If you are trying to maintain your current weight, then it makes sense to start with the third phase because it will take less time than if you were trying to lose fat. However, if you want to get leaner faster without losing any muscle mass, then the fourth phase might be best for you.

In this article we will go over what each phase entails and why it is necessary for achieving your goals.

Phase One: Cutting Diet Template

The first phase is called “Cutting” because it is the most basic and straightforward diet plan. The idea behind this phase is to cut calories so drastically that you don’t even feel hungry anymore. You will probably see results within two weeks of starting this phase. If you are not seeing results after two weeks, then there may be something wrong with your metabolism and/or your eating habits.

If you feel like you are not getting the results you want fast enough, then you can either move onto the next phase or increase your calories slowly until you see the results you want.

For females who want to get a six-pack, this phase might not be necessary since you don’t have as much fat to burn through as males do. Just keep that in mind.

Meal 1: 1 scoop of Whey Isolate, 1 cup of Oats, 6 egg whites, and 1 banana.

Meal 2: 6 oz of Tilapia or Chicken, 1 cup of Brown Rice, and 1 cup of Collard Greens or Spinach.

Meal 3: 6 oz of lean Beef, 1 cup of Quinoa, and 1 cup of Broccoli.

Meal 4: 6 egg whites, 1 cup of Oats, and 1 banana.

A 12-Week Fat Loss Plan: Phase Three - GymFitWorkout

Meal 5: 6 oz of Tilapia or Chicken, 1 cup of Brown Rice, and 1 cup of Broccoli.

Phase Two: Fat Loss Diet Template

This is the second phase where you will start seeing results even quicker. You will be learning how to manipulate your diet so that you burn off more fat than you do muscle. This is a very important phase because if you continue to eat as much as you did in the first phase, then you will start to lose muscle mass. This is especially true for those who are doing hours of cardio on a regular basis.

Decreasing your intake by 1000 calories a day from what you were eating during the first phase is a good place to start. You may also want to increase your protein intake to 1 gram per pound that you weigh. You should also lower your carbs significantly since this is the energy source that you don’t want your body to rely on.

The best way to do this is to eat foods that are high in protein and low in carbs until you start seeing results. Just make sure that you monitor your calorie intake because if you continue to eat too much, then you will most likely start gaining fat again and not just losing it.

Meal 1: 1 scoop of Whey Isolate, 1 cup of Oats, 4 egg whites, and 1 banana.

Meal 2: 8 oz of Tilapia or Chicken, 1 cup of Broccoli or Cauliflower, and 1 teaspoon of Olive Oil or Coconut Oil.

Meal 3: 8 oz of lean Beef, 1 cup of Spinach, and 1 teaspoon of Olive Oil or Coconut Oil.

Meal 4: 1 cup of Brown Rice, 6 oz of Tilapia or Chicken, and 1 tablespoon of Almonds.

Meal 5: 6 oz of Lean Beef or Chicken, 1 cup of Broccoli or Cauliflower, and 1 teaspoon of Olive Oil or Coconut Oil.

Phase Three: Cutting Diet Template (Intermediate Phase)

A 12-Week Fat Loss Plan: Phase Three - Picture

This phase is for those who have mastered the first two and are ready to take things to the next level. Once you start this phase, try your absolute best to make sure that you don’t stray from it because this is the most important part of the entire plan. If you do decide to start eating normally again or eating more than what’s recommended here, then you will see very little results if any at all.

This is also the longest phase so you’ll need to be patient and stay determined if you really want to get the results that you want.

Sources & references used in this article:

Weight reduction and maintenance with IQP‐PV‐101: A 12‐week randomized controlled study with a 24‐week open label period by B Grube, WF Chong, PW Chong, L Riede – Obesity, 2014 – Wiley Online Library

Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program by Z Li, R Song, C Nguyen, A Zerlin, H Karp… – Journal of the …, 2010 – Taylor & Francis

A natural fiber complex reduces body weight in the overweight and obese: A double‐blind, randomized, placebo‐controlled study by B Grube, PW Chong, KZ Lau, HD Orzechowski – Obesity, 2013 – Wiley Online Library

The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals … by JM Wilson, RP Lowery, JM Joy, JC Andersen… – European journal of …, 2014 – Springer

Characterizing the pattern of weight loss and regain in adults enrolled in a 12‐week internet‐based weight management program by KM Ross, P Qiu, L You, RR Wing – Obesity, 2018 – Wiley Online Library

Efficacy of Olibra: a 12-week randomized controlled trial and a review of earlier studies by CJ Rebello, CK Martin, WD Johnson… – Journal of diabetes …, 2012 – journals.sagepub.com