Fitness Plan #1: Weight Loss Workout & Weight Loss Diet

Hi, guys! Want to get ripped for the summer? You are on the right place. This first fitness plan will walk you through one month of weight loss diet and weight loss workout, with a little bonus in regard to supplements. The objective here is relatively straightforward: losing weight while maintaining muscle mass and energy.

Now, I know what you’re wondering: “how much might I potentially lose with this program”? well, it will vary depending on the efforts you put at the gym, and the rigor you impose to yourself while dieting. Now, to give you a rough number, you should lost about 5 kilos (11lbs) by the end of this 12 week fitness Plan.

Without further due, let’s get into it.

Weight loss diet for the next 12 weeks.

Two ways of dieting, the “standard way’ if you are a first timer, and the “more advanced way” if you’ve already been dieting before:

  • Standard Diet: decrease your daily calories intakes by 250.
  • Advanced Diet: decrease your daily calories intakes by 500.

Here’s the Standard Diet Plan for Men:

  • Week 1: 2500 Cals.
  • Week 2: 2450 Cals.
  • Week 3: 2400 Cals.
  • Week 4: 2350 Cals.
  • Week 5: 2300 Cals.
  • Week 6: 2250 Cals.
  • Week 7: 2250 Cals.
  • Week 8: 2250 Cals.
  • Week 9: 2250 Cals.
  • Week 10: 2250 Cals.
  • Week 11: 2250 Cals.
  • Week 12: 2250 Cals.

Here’s the Advanced Diet Plan for Men:

  • Week 1: 2500 Cals.
  • Week 2: 2400 Cals.
  • Week 3: 2300 Cals.
  • Week 4: 2200 Cals.
  • Week 5: 2200 Cals.
  • Week 6: 2100 Cals.
  • Week 7: 2100 Cals.
  • Week 8: 2000 Cals.
  • Week 9: 2000 Cals.
  • Week 10: 2000 Cals.
  • Week 11: 2000 Cals.
  • Week 12: 2000 Cals.

Here’s the Standard Diet Plan for Women:

  • Week 1: 1900 Cals.
  • Week 2: 1850 Cals.
  • Week 3: 1800 Cals.
  • Week 4: 1750 Cals.
  • Week 5: 1700 Cals.
  • Week 6: 1650 Cals.
  • Week 7: 1650 Cals.
  • Week 8: 1650 Cals.
  • Week 9: 1650 Cals.
  • Week 10: 1650 Cals.
  • Week 11: 1650 Cals.
  • Week 12: 1650 Cals.

Here’s the Advanced Diet Plan for Women:

  • Week 1: 1900 Cals.
  • Week 2: 1800 Cals.
  • Week 3: 1700 Cals.
  • Week 4: 1600 Cals.
  • Week 5: 1600 Cals.
  • Week 6: 1500 Cals.
  • Week 7: 1500 Cals.
  • Week 8: 1400 Cals.
  • Week 9: 1400 Cals.
  • Week 10: 1400 Cals.
  • Week 11: 1400 Cals.
  • Week 12: 1400 Cals.

You need to eat about 2g of protein per kilogram (2.2lbs) of bodyweight.

Then, you should not go over 20% of fat in your daily intakes. Try to as much healthy fat as possible. Things like olive oil, almonds, nuts in general, and things of that nature.

Complete the remaining amount of calorie with low digesting carbs like, brown rice, oatmeal, sweat potato, yam.

Weight loss workout for the next 12 weeks

Ultimately, it will be a 5-day workout plan, but don’t worry it’s a progressive plan. The best would be to train every day for 5 days, and then give it a rest on weekends. So, 5 days on, and 2 days off.

In this weight loss workout plan you will start off with some weightlifting and then hit the cardio. The whole workout will last about one hour and a half: 45 minutes of weightlifting and the same amount of time right after for the cardio session.

Here’s the 12 Week Workout Plan:

  • Week 1: 3 weightlifting exercises, 1 cardio machine.
  • Week 2: 3 weightlifting exercises, 2 cardio machines.
  • Week 3: 4 weightlifting exercises, 2 cardio machines.
  • Week 4: 4 weightlifting exercises, 2 cardio machines.
  • Week 5: 4 weightlifting exercises, 3 cardio machines.
  • Week 6: 4 weightlifting exercises, 3 cardio machines.
  • Week 7: 5 weightlifting exercises, 3 cardio machines.
  • Week 8: 5 weightlifting exercises, 3 cardio machines.
  • Week 9: 6 weightlifting exercises, 3 cardio machines.
  • Week 10: 6 weightlifting exercises, 3 cardio machines.
  • Week 11: 6 weightlifting exercises, 3 cardio machines.
  • Week 12: 6 weightlifting exercises, 3 cardio machines.

It is going to be an upper/lower body split.

You want to try to outperform yourself when it comes to the lifting part. So, you fell like you could have done more reps than the required amount, then increase the weight, not the number of reps.

Day 1 – Upper Body 1

LIFTING Exercise Sets Reps
Week 1-12 Dumbbell Bench Press 4 10-12
Week 1-12 One Arm Dumbbell Row 4 10-12
Week 1-12 Skullcrushers 4 12-15
Week 3-12 EZ Bar Curl 4 12-15
Week 7-12 Military Press 4 12-15
Week 10-12 Pull Ups 4 12-15
CARDIOExerciseIntensity Time
Week 1-12 Elliptical 130 BPM 15 min
Week 2-12 Treadmill 130 BPM 15 min
Week 5-12 Rowing Machine 130 BPM 15 min

Day 2 – Lower Body 1

LIFTING Exercise Sets Reps
Week 1-12 Squats 4 10-12
Week 1-12 Leg Extension 4 12-15
Week 1-12 Adductors 4 12-15
Week 3-12 Barbell Calf Raise 4 15-20
Week 7-12 Lunges 4 15-20
Week 10-12 Kick Back Machine 4 15-20
CARDIOExerciseIntensity Time
Week 1-12 Stair Mill 130 BPM 15 min
Week 2-12 Spin Bike 130 BPM 15 min
Week 5-12 Rowing machine 130 BPM 15 min

Day 3 – Abs

LIFTING Exercise Sets Reps
Week 1-12 Crunches On The Mat 4 50
Week 1-12 Leg Raises On The Mat 2 20
Week 1-12 Twist Feet On The Ground 2 20
Week 3-12 Plank 2 30sec
Week 7-12 Side Plank 2 30sec
Week 10-12 Superman/Superwoman 2 30
CARDIOExerciseIntensity Time
Week 1-12 Treadmill130 BPM 15 min
Week 2-12 ABC Trainer130 BPM 15 min
Week 5-12 Recumbent Bike 130 BPM 15 min

Day 4 – Upper Body 2

LITFTINGExercise Sets Reps
Week 1-12 Lat Pulldown 4 10-12
Week 1-12 Decline Barbell Press 4 10-12
Week 1-12 Hammer Curl 4 12-15
Week 3-12 Rope Pushdown 4 12-15
Week 7-12 Fly Machine 4 12-15
Week 10-12 Rowing 4 12-15
CARDIOExerciseIntensity Time
Week 1-12 Rowing Machine130 BPM 15 min
Week 2-12 Elliptical130 BPM 15 min
Week 5-12 Treadmill 130 BPM 15 min

Day 5 – Lower Body 2

LIFTINGExercise Sets Reps
Week 1-12 Leg Press 4 10-12
Week 1-12 Leg Curl 4 12-15
Week 1-12 Abductors 4 12-15
Week 3-12 Sitting Calf Raise 4 15-20
Week 7-12 Hip Thrust 4 15-20
Week 10-12 Romanian Deadlift 4 15-20
CARDIOExerciseIntensity Time
Week 1-12 Stair Mill130 BPM 15 min
Week 2-12 spin Bike130 BPM 15 min
Week 5-12 Recumbent Bike130 BPM 15 min

Alright! That’s it, you are all set now. If you like this post or ,even better, if you follow this plan let me know by tagging #charlyfitlife on IG or Facebook. You can also DM me your results and I’ll give you a shoutout! Last but not least don’t forget to subscribe to my newsletter for more content and follow me on IG and FB: @charlyfitlfe. Alright, my friend, wish you the best of luck. See you in the next one.


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A Bit About Me

Hey, there! I'm Charly and I'm a Fitness and Bodybuilding addict, sport that I've been practicing for 15+ years. I'd also been working in fitness full time for 10+ years. I founded and ran a supplement store for several years, and was personal trainer for quite a while. I built this website to share my passion. Hope you will like its content! 💪💪💪