12 WEEK GET LEAN BLUEPRINT

I get asked almost daily how to get lean, lose the bellyfat, “tighten
up” and lose bodyfat. I myself have lost over 80 lbs of bodyfat and
kept it off for the past 6 years. I’ve done fitness modelling and
numerous photoshoots while maintaining an enjoyable lifestyle. I
get so many requests for a “GET LEAN” blueprint so I decided to put
this program together to map out a 12 Week fat loss program. Be
sure to read through this entire program before getting started.

THE BASICS

Understand that getting lean comes down to consistency and

discipline. It’s simple, but not easy. However, if you follow the basic
rules, stay consistent and disciplined, I 100% guarantee you’ll see
major results. The rules we will be focused on are:

- Maintaining a calorie deficit (eating fewer calories than you

burn each day through workouts and daily activity)
- Improving your daily activity through workouts, cardio and
being more active
- Tracking your progress (nutrition, activity, and weight)

TOOLS

There are a few tools and apps that I recommend you get prior to
beginning this program.

-Bodyweight Scale
-Food Scale
-Download the My Fitness Pal App on your phone to track your food
intake (It’s FREE).

DAILY HABITS AND ROUTINE

1. Each morning, before consuming liquids or food, after using the
restroom – weigh yourself and record your weight in My
Fitness Pal. We will be keeping tabs on your 1 week and 2
week weigh in averages.
2. Starting weighing your food whenever possible. Always weigh
your food AFTER it’s cooked to establish consistency.
3. If possible, begin your day with a quick 15-20 minute walk
outside. If this doesn’t work for your schedule aim to get a
walk in either at lunch or after dinner.
4. Once per week map out your week’s schedule in advance.
Schedule time to cook food and to workout.

ESTABLISHING STARTING CALORIE INTAKE

To keep things as simple as possible, take your current weight and
multiply it x 12. This is your starting calorie amount. This method
isn’t 100% accurate, but it’s very effective so we won’t overthink it.

ESTABLISHING PROTEIN, CARBS, AND FAT INTAKE

Now for the fun part…

We will use your calorie amount to set up your daily targets for
protein, carbs and fats.

First up is protein…
We will aim for .8g per pound of current bodyweight.

Now for Fats…

We will aim for .35g per pound of bodyweight.

Now for carbs…

We will use the remaining calories to make up your carb intake.

Here’s an example:

210 lb Male

210 x 12 = 2520 calories (we will round it to 2500).

Protein = 210g (840 calories)

Fat = 73g (661 calories)

This leaves us roughly 1000 calories to dedicate to carbs.

For this example that would be 1000/4 calories = 250g carbs

Plug in your own numbers and if you have trouble email:

Josiah@TheTrueTransformation.com with the Subject: “Macro Help”

ADJUSTING YOUR NUTRITION PLAN

Every 2 weeks, assuming you’ve been consistent with your workouts

and nutrition plan, you’ll want to take a look at your weight. If
you’ve lost weight continue with the current calorie and
macronutrient intake.
If your weight hasn’t gone down and you haven’t noticed a change in
how your clothes fit, then it’s time to make a small change.

You can either add a 30 minute session of cardio.

OR

Lower your carbs by 10%. So if you’re eating 250g carbs take 25g of
carbs away.

Weight loss won’t be consistent every week, but don’t panic. The
scale is just one tool that we use to ensure you’re losing bodyfat.
The mirror and how your clothes are fitting are also very strong
indicators of progress.

At some point you won’t want to lower carbs anymore because of

hunger and overall enjoyment of life. We want to keep food as high
as possible while still getting leaner, so you’ll want to add cardio
sessions to continue losing fat.

Once again, I wouldn’t recommend going overboard with cardio. No

more than 4-5 sessions a week is a good rule of thumb.

CARDIO
Cardio is excellent for overall health as well as burning calories
during a fat loss period. I recommend doing cardio year round but
when focused on fat loss you can increase the amount of cardio
you’re doing. Here are my 3 top cardio options:
 1. Pick one of my 30 for 30 Challenge workouts that came as a
bonus with this program. I’d suggest doing 2 of these workouts
per week.

2. The StepMill – 15-30 minutes done after your weight workout

2-3x per week max.
3. Walking outside for 30 minutes is great and can be done daily.
4. Hiking, biking, and other outdoor activities can be phenomenal
cardio workouts.

CHEAT MEAL OR TREAT MEAL

I never recommend a cheat meal or a cheat day. Instead I

recommend once or twice a week treating yourself to a “Treat” meal
and enjoying some time with friends or family while having some
higher calorie food.

Don’t go crazy with this meal and turn it into a binge eating episode.
I suggest the “Treat” meal being the last meal you eat for the day
and never eating so much that you feel sick or extremely bloated.

A good example would be sharing an appetizer, enjoying an entrée

and sharing a dessert. That should be plenty of food to enjoy a quick
break and feel satisfied without setting yourself back.

As far as alcohol goes, my recommendation is having 1-2 drinks every

other week at most. Alcohol can cause problems when it comes to
fat loss so I don’t recommend consuming alcohol on a regular basis
while cutting bodyfat.
 EXAMPLE MEAL PLAN

Please note this is just an example meal plan and can be adjusted
based off of your food preferences.

Aim for 3 liters of water per day. Coffee with a little half and half,
tea and an occasional diet drink is fine.

Meal 1:
- 2 Eggs
- ½ cup egg whites
- 2 slices Ezekiel Bread or ½ Cup Oatmeal
- ½ cup spinach and/or Green Peppers
- 1 Apple or ½ cup berries

Meal 2:
-6-8oz chicken or turkey
-1 cup Jasmine Rice or 1 medium red/white or sweet potato
-1 cup green veggies or side salad

Meal 3 (protein Power smoothie):

-1.5 scoops whey protein (I love Legion Athletics Whey – you can
save 10% by using code FitMan10 at LegionAthletics.com)
-1 cup almond milk
-1 banana
-1 spoon Peanut Butter
-1 Handful of spinach

Meal 4:
-6-8oz Grilled Salmon or Cod
-1 cup white jasmine rice or 1 cup potatoes
-1 cup green veggies or side salad

Meal 5 (bedtime snack):

-Non Fat Greek Yogurt with 2 rice cakes
 12 WEEK TRAINING PROGRAM
**Rest Periods should be kept to 60 seconds or less between sets**

** Rotate exercises #1 and #2 each week –so week 1 start with #1, but week 2 start with #2 and
then #1

Day 1: Legs/Abs/Cardio

Warm UP: 5-10 min on bike or stepmill

1) Wide Stance Squats or Close Stance Squats (rotate each week) 5 sets of 10-12
2) Stiff-Leg Deadlifts 3 sets of 12
3) Superset:
a. Step Ups with Dumbbells 4 sets of 10 each leg
b. Lying Leg Curls 4 sets of 15
4) Walking Lunges 4 sets of 20 steps
5) Decline Bench Leg Raises 4 sets of 20 superset with Planks 30 seconds (add 5 seconds each
week)
6) Bicycle Crunches 3 sets of 50 reps superset with Side Planks 30 seconds each side (add 5
seconds each week)

Day 2: Chest/Shoulders

Warm UP: 5 minutes on the stepmill

1) Push-ups 4 sets of max amount
2) Incline Dumbbell Press 4 sets of 15
3) Standing Side Laterals with Dumbbells 3 sets of 12
4) Standing Dumbbell Shoulder Press 3 sets of 15
5) Rear Delt Machine Flys 2 sets of 25
6) Upright rows with barbell 2 sets of 20

Day 3: Back/Arms/Abs

Warm UP: 10 minutes on bike or treadmill

1) Pull-ups 3 sets of max amount
2) Seated Close Grip Cable Rows 4 sets of 15 (really squeeze your back on these)
3) Superset:
a. One Arm Dumbbell Rows 4 sets of 12 each arm
b. Wide Grip Pulldowns 4 sets of 12
4) Back Extensions 2 sets of 25
 5) Superset:
a. Seated Dumbbell Bicep Curls 4 sets of 12 each arm
b. Rope Tricep Pushdowns (make sure to warm up the triceps thoroughly) 4 sets of
12
6) Dumbbell Kickbacks 3 sets of 10 each arm
7) Cable Bicep Curls 3 sets of 10
8) Superset:
a. Decline Bench Crunches 5 sets of 20
b. Lying Leg Raises 5 sets of 20

Day 4: Cardio

Day 5: Legs/Abs

Warm Up: 10 min on stepmill

1) Step Ups with Barbell 4 sets of 15 reps each leg

2) Superset:
a. Squats 4 sets of 15
b. Squat Jumps 4 sets of 12
3) Superset:
a. Seated Leg Curls 3 sets of 20
b. Standing Lunges with Dumbbells 3 sets of 12 each leg
4) Box Jumps (box should be at least knee high or higher) 4 sets of 15 jumps
5) Standing Calf Raises 3 sets of 20
6) Abs: Same as Day 1

Day 6: Back/Shoulders/Cardio

Warm Up: 5 min on bike

1) Superset:
a. Close Grip Pulldowns 4 sets of 15
b. Hammer Strength Shoulder Press (or machine press) 4 sets of 15
2) Superset:
a. Bent Over Barbell Rows 3 sets of 15
b. One Arm Side Laterals with cables 3 sets of 12 each arm
3) Wide Grip Seated Rows 4 sets of 20
4) Rear Delt Flys with Dumbbells 4 sets of 20

Day 7: OFF