set yourself up to get hungry. Then without further ado, Onnit and I proudly present the 12-Week Fat Loss Nutrition Plan… By following this plan diligently for several weeks, you will be able to lose up to 2 – 3 pounds of fat per week while building lean muscle tissue. Success Factor One: The Right … Begin following the first month-long phase of this 12-week program now, and come back the first week of February for the next installment. WhatsApp. You can find an accompanying workout plan HERE. GET RIPPED PROGRAM PHASE ONE: WEEKS 1-4 Each four-week segment of Get Ripped includes two two-week cycles of workouts. Twitter. 13451. In this initial month, you'll generally stay in the traditional eight- to 12 … October 23, 2017. Hey man i appreciate the article, i am 5’7″ and 153 pounds, i work out (mainly power lifting and core work outs) 1-2 hours a day and 5-6 days a week, never over work my muscles and focusing on a few muscles a day, i take a pre-work out drink, and take green tea supplements, i watch my diet pretty closely (mens health diet) i was just wondering if you have any ideas to get … Hardcore Diet Plan – 12 Weeks to a Cut and Ripped Physique. Facebook. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. Pinterest. 0. This meal plan is designed for a 200 pounder … It contains the perfect ratio of proteins, … Google+. Ready? Your diet remains consistent throughout the entire four weeks.