The Diet Plan for 12 Weeks

The Diet Plan for 12 Weeks

There will be three distinct kinds of dining days every week.

One day a week designated as “High Carb Days”

Reduced Carb Days: three days a week

Low Carb Days: three days a week

You can arrange these days whatever you’d like. I propose reserving the high-carb day for exceptional events. In this manner, you’ll be able to go to family events, go out to dinner with friends, and enjoy a little bit more than usual.

It should be mentioned that metabolism can be used to modify calorie intake. It is advised that the following adjustments be made:


Men over 40: Cut back on 300 calories a day.

Men aged 20 to 25: Add 300 extra calories per day.

Women over 40: Cut back on 200 calories every day.

Women aged 20–25: Up your daily caloric intake by 200.

Men’s 12-Week Eating Plan

Week 1: 3 days with 2300 calories from low carbs, 3 days with 2400 calories with moderate carbs, and 1 day with 2700 calories from high carbs.

Week 2: 3 days with 2200 calories from low carbs, 3 days with 2400 calories from moderate carbs, and 1 day with 2700 calories from high carbs.

Week 3: 2100 calories on 3 low-carb days, 2400 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 4: 3 days with 2000 calories from low carbs, 3 days with 2400 calories from moderate carbs, and 1 day with 2700 calories from high carbs.

Week 5: 2300 calories on 3 low-carb days, 2300 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 6: 2200 calories on 3 low-carb days, 2300 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 7: 2100 calories on 3 low-carb days, 2300 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 8: 3 days with 2000 calories from low carbs, 3 days with 2300 calories from moderate carbs, and 1 day with 2700 calories from high carbs.

Week 9: 2300 calories on 3 low-carb days, 2200 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 10: 2200 calories on 3 low-carb days, 2200 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 11: 2100 calories on 3 low-carb days, 2200 calories on 3 moderate-carb days, and 2700 calories on 1 high-carb day.

Week 12: 3 days with 2000 calories from low carbs, 3 days with 2200 calories from moderate carbs, and 1 day with 2700 calories from high carbs.

180 grams of protein should be consumed daily at the very least. Consume 200–220 grams of protein a day if you are a larger man or have a good amount of muscle mass. To make up for the calories, you can reduce your daily fat intake by eating a little more protein.

Approximately 20–30% of your daily calories should come from fat. After calculating how many calories you need each day from fats and proteins, add carbohydrates to your meal plan.

Additionally, you may consume up to 10% of your daily calories from junk food and unclean meals. If you would rather not eat junk food, that is okay too. This option is provided for your convenience in case you are fighting a craving or going to a social event where you would rather have a light snack.


Women’s 12-Week Eating Plan

Week 1: 3 days with 1500 calories from low carbs, 3 days with 1600 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 2: 3 days with 1400 calories from low carbs, 3 days with 1600 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 3: Three days with 1300 calories per low carb, three days with 1600 calories per moderate carb, and one day with 1900 calories per high carb.

Week 4: 3 days with 1200 calories from low carbs, 3 days with 1600 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 5: 3 days with 1500 calories from low carbs, 3 days with 1500 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 6: 3 days with 1400 calories from low carbs, 3 days with 1500 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 7: Three days with 1300 calories per low carb, three days with 1500 calories per moderate carb, and one day with 1900 calories per high carb.

Week 8: 3 days with 1200 calories from low carbs, 3 days with 1500 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 9: Three days with 1500 calories per low carb, three days with 1400 calories per moderate carb, and one day with 1900 calories per high carb.

Week 10: 3 days with 1400 calories from low carbs, 3 days with 1400 calories from moderate carbs, and 1 day with 1900 calories from high carbs.


Week 11: 3 days with 1300 calories from low carbs, 3 days with 1400 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

Week 12: 3 days with 1200 calories from low carbs, 3 days with 1400 calories from moderate carbs, and 1 day with 1900 calories from high carbs.

A minimum of 100 grams of protein per day should be consumed by women. 120 grams of protein should be consumed daily if you are in good physical condition and have a decent amount of muscle mass. To make up for the calories, you can reduce your daily fat intake by eating a little more protein.

Approximately 20–30% of your daily calories should come from fat. After calculating how many calories you need each day from fats and proteins, add carbohydrates to your meal plan.

Additionally, you may consume up to 10% of your daily calories from junk food and unclean meals.
If you would rather not eat junk food, that is okay too. This option is provided for your convenience in case you are fighting a craving or going to a social event where you would rather have a light snack.



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