12 weeks Weight Loss Plan [Program]

This is an incomplete 12 weeks weight loss plan or program.

I cut this 12 weeks diet plan part from the first post (since it was getting too long).

Please read and understand the first post before even attempting this 12 weeks weight loss program.

I will complete this behemoth of a post God willing, and it might become a 40000 word, blog post.

Moreover, writing a long post like that will test the willpower of any human, as such, I will complete the post, when I get myself together.

That said, you can use the beginning of the post to improve your health.

This is to reduce your risk of injury. Don’t perish and destroy your body, because of a lack of knowledge.

But like most people who feel like they are geniuses when they are not, you can ignore my warning, go ahead, and start the program then get injured.

Then complain, about the society, and everybody around you, but don’t ever blame your worst enemy (yourself).

If you listened to my warning, then follow this link to the post.

Body Mass Index

Before even doing anything, you need to calculate your body mass index (BMI) to be sure you can safely perform the 12 weeks program without injuries.

If your BMI is by any means is above 30, then you will have to start a different plan entirely.

This is because people with body mass index above 30, are at the highest risk of getting injured even from the simplest exercise.

For that reason, you will have to start the morbidly obese weight loss plan, to bring your body mass index below, 30 before we even proceed further.

[bmi]

Body mass index Chart

Normal Weight	19-24.9
Overweight	25-29.9
Obesity Level 1	30-34.9
Obesity Level 2	35-39.9
Obesity Level 3	Above 40

Preparation

Download the free United Abs Emirates Countdown Calendar. Print it out, then paste it somewhere common (preferably your fridge).
Like I said you need to make your own home gym and the two pieces of equipment you need are, a barbell and bench. Get them at a local store, or use my link at your own discretion
Blender
Scale (optional, but good for motivation).

Buying chicken meat can be costly, for those who don’t have the means, in that case, buy eggs and stock up your house (you will be eating lots of it).

We are going to be converting that protein, into your body muscles. You must have a protein source, to make this work.

Remember proteins are bodybuilding foods, so don’t eat carbs and expect to see any tangible gains, since the protein in them is negligible.

12 weeks diet plan Commandments.

To be able to succeed in this 12 weeks diet plan, below are the commandments

You can do it, always believe
Stay away from sugary snacks.
Avoid toxic people and environment
Always do the water flush.
If you must eat snacks, it must be hard-boiled eggs. It smells, but it is good for you.
Don’t feel sorry for yourself, never give in to despair, when it seems like there is no progress, be courageous at all times; people will surely laugh or make fun of you for taking baby steps, it is only a matter of time you bolt and leave your fats behind. Also, never rivet to your old ways.
Limit your time with screens. You are wasting away precious time.
If you don’t help yourself, nobody will. Suck it up and just push on.
You must learn how to cook and buy your own groceries. Eating out is killing you. You don’t know what is put into those foods.
Eat more proteins
Eat more vegetables
Sleep
Stop masturbating, it crumples your resolve.
Stay away from diet drinks, they kill you.

12 Weeks Diet Plan

If you have finished the preparation. Then let us enter your promised land of the perfect body. Do not be afraid like the Israelite and miss out on your perfect body.

You have come this far, you might just as well die trying.

Note: For the first week (day 1-7), I give you an example of how your day should look like. In subsequent days, (day 8-84), I only give you the exercises you should be doing.

Weeks	Days
One	1, 2, 3, 4, 5, 6, 7.
Two	8, 9, 10, 11, 12, 13, 14.
Three	15, 16, 17, 18, 19, 20, 21.
Four	22, 23, 24, 25, 26, 27, 28.
Five	29, 30, 31, 32, 33, 34, 35.
Six	36, 37, 38, 39, 40, 41, 42.
Seven	43, 44, 45, 46, 47, 48, 49.
Eight	50, 51, 52, 53, 54, 55, 56.
Nine	57, 58, 59, 60, 61, 62, 63.
Ten	64, 65, 66, 67, 68, 69, 70.
Eleven	71, 72, 73, 74, 75, 76, 77.
Twelve	78, 79, 80, 81, 82, 83, 84.

Day 1 (Start of 12 weeks diet plan)

Everything written here is just a guide, you can use in 12 weeks diet plan journey.

Morning:

First thing in the morning, do the water flush.
Go and poop, there is no shame there, all humans do it.
Take your citrus spice mix
Eat your breakfast. Make sure it is rich in eggs, vegetables, and meat. I will aim for 2 egg yolk and 5 egg whites. It can be hard-boiled or omelet.
Do weighted barbell squats, of 3 sets. 20 reps, 20 reps and finally 10 reps.
At mid-noon, you are allowed to have a snack, preferably, a protein shake.

Noon:

75 cl water flush.
Eat a lunch rich in meat. Meat protein is more complete than plant protein. As such, it is advised that you get your protein from meat. I don’t want to go into scientific details about the importance of meat. But from natural wildlife, it can be extrapolated that predators have better muscle development than prey. Eat meat to build those pesky muscles up, then you can later maintain the muscles with animal protein.
Mid-afternoon: drink a bottle of citrus, spice concoction.

Evening:

Eat a dinner made up of 70% vegetable, 25 %
30 mins after dinner, 75 cl water flush.
Drink another bottle of the citrus spice mix.
End of day 1

Day 2

Morning:

Of course today you start the day, by flushing your system with 150 cl of water, first thing in the morning.
Go and poop
After taking a dump, take the VegSpiceC smoothie.
Eat your breakfast. (Suggested breakfast: 2 egg yolks, 6 egg whites, bacon (or chicken breasts), and oats.
Go jog 500 m. Make sure it is a light jog, do not strain yourself. Remember that your body is still tender right now.
Start your day.
Eat any midday snack. Preferably yogurt (not milk, they are two different things).

Afternoon:

Flush your system again with 75 cl water.
Eat your lunch. Make it big. Bread, beans, and meat is ok.
Flush it down with the VegSpiceC smoothie

Evening

Preferably, by 6 pm. Flush your system again with 75 cl water.
Eat a light dinner. It should be heavy with vegetables.
Avoid any form of screen. If you start watching online videos, you have basically told your 12 weight loss plan to go fuck itself.
You will experience screen withdrawal symptoms, be strong.
Just switch off the light, close your eyes and sleep.

Day 3

Morning:

If you’ve made it to today, you indeed have a fighting spirit, and I genuinely congratulate you. As usual, start off your day, with a water flush.
Go and poop, like a champ, but make sure you don’t wreak the toilet seat.
Take your VegSpiceC smoothie.
Do 50 leg raises. 3 sets of (20,20 and 10 reps).
Eat your breakfast (same as yesterday). Simplicity is a key to success. Simplify your life.
Eat a brunch of yogurt, if you have the money. Remember, it is not necessary, you eat 5 times a day if you don’t have the time or money. The most important thing is that you retailor this plan to fit yourself. Remember, I said everybody is different, so don’t be afraid, to spice things up, by adding or removing some meals.
Also, make sure you don’t spice things up, by removing protein meals. They are necessary and should not be tampered with since they are converted into your own muscles.

Afternoon:

Flush your system with water.
Eat a heavy plate of lunch, rich in proteins, vegetables, and little carbs. A stake should be a great idea.
If you have the money for a supplement, this might be a good time to make a creatine smoothie.

Evening

Go back home. Eat your dinner, take your hot bath and go to sleep.

End of day 3

Day 4 (Rest)

Morning:

Today, your body should be aching all over, because of the earlier workouts. To avoid injury, you will not be doing any workout today, but you need to still eat a meal high in protein.
Start the day with a 150 cl water flush.
As usual, go and poop, do not fight the effects of the water flush with is purging.

Afternoon:

Repeat the 75 cl flush.
Eat your lunch. It should be heavy in meat.

Evening

Take the evening 75 cl water flush.
Eat a dinner high in vegetables.

Day 5 (Increase Intensity)

Morning:

Your body should have recovered from the little squats and leg raises you did in day 1 and 3 if you had followed the recipe.
As usual, immediately after waking up, flush your system with 150 cl of room temperature water.
Go and take a poop, to release the flushed out waste products in your intestine.
Eat a massive breakfast today. 6 egg whites and 2 egg yolks. Also, add lots of meat into the equation. For carbs, eat either oat, rice or bread.
Your work out routine is this: 100 leg raises; ie, 5 sets of 20 reps (repetition) leg raises. Jogg for 500 m. Then do 40 squats (4 sets of 10 reps).
Your body might be feeling sore today, just endure it. Remember no pain no gain.

Afternoon:

Flush your system again with 75 cl of room temperature water.
Drink the VegCspice smoothie.
Eat a heavy lunch of protein.
Remember not to suck in your stomach at work to look fit. (It is hard, but the earlier you start doing it the better).
Take deep sustain breaths to deal with toxic environments and situations.

Evening:

Flush your system for the evening with 75 cl of room temperature water.
Eat your dinner rich in vegetables and meat. Be light on the carbs.
Go for another 500 m, jog.
Take a hot bath, to loosen tight muscles.
Go to bed.

Day 6 (Rest)

Morning:

The first thing you do on waking up is to flush your system with 150 cl of water.
Go to the toilet and purge out yesterday’s waste product.
Drink your VegCspice smoothie.
Eat your breakfast. It should be rich in proteins and vegetables and limited in carbs
Go to work or school (depending on your stage in life).

Afternoon:

Flush your system with another 75 cl of water.
Eat your lunch heavy in proteins and vegetables. Carbs should be gotten from whole foods, like rice, yams or potatoes. Try to avoid maize or wheat, as it has much gluten. (Note, at this point, you have not built the proper abdominal muscles that help in bowel movements and digestion. As this 12 weeks diet plan progresses, your stomach will naturally adapt and be able to digest these foods. But it takes time.
You can treat yourself to high-quality yogurt.

Evening:

Flush your system for the third time with 75 cl of water.
Eat a dinner heavy in vegetables.
Take a hot, bath and go to sleep.
Avoid using your phone in the meantime.

Day 7 (Junk Day)

Morning:

As you can see from the post, you are allowed to eat any type of food, you like without restrictions. But you are to make sure you continue the water flush and VegCspice smoothie.
Jog 500 m in the morning.

Afternoon:

Flush your system with 75 cl of water.
Eat any type of junk you want to eat.
But make sure you also eat lots of proteins.

Evening:

The first thing as you are back from work is to flush your system for the third time with 75 cl of water.
It is nighttime, you cannot eat junk at the night. Eat a healthy dinner.
Jog around for another 500 m.
Take a hot shower and go to bed.

Starting from day 8, I only show you the exercises you are supposed to do. Just follow the easy guideline of:

Flushing your system with 150 cl of water in the morning, and then flush with 75 cl in the afternoon and evenings.

Day 8

Exercise:

Squats: 100 (5x sets of 20 reps)
Jog 500 meters
Leg raises: (5x set of 20 reps)

Day 9

Exercise:

Squats: 150 (6x sets of 30 reps)
Run 500 meters (5x 100 m)
Leg raises: (5x set of 20 reps)

Day 10 (Rest)

Exercise: No exercises today.

Day 11 (Rest)

Exercise: No exercises today.

Day 12 (Rest)

Exercise: No exercises today.

Day 13

Exercise:

Squats: 120 (6x sets of 20 reps)
Run 500 meters
Leg raises: 120 (6x set of 20 reps)

Day 14

Exercise:

Squats: 200 (4x sets of 50 reps)
Run 500 meters
Leg raises: 200 (5x set of 40 reps)

Day 15

Exercise:

Squats: 120 (6x sets of 20 reps)
Run 500 meters (5x 100 meters dash).
Leg raises: 120 (6x set of 20 reps)

Day 16 (Rest)

Exercise: Today you need to rest your body, to allow it repair, the damage the workouts have caused. You will come back stronger and fitter.

Day 17 (Rest)

Exercise: You need more rest, from the strenuous activities.

Day 18

Exercise:

Squats: 200 (5x sets of 40 reps)
Run 500 meters (5x dash of 100 meters)
Leg raises: 200 (5x set of 40 reps)
Jog 500 meters in the evening.

Day 19

Exercise:

The intensity of exercise has to be reduced for the next three days.

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps).
Jog 500 meters in the evening.

Day 20

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps).
Jog 500 meters in the evening.

Day 21

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps).
Jog 500 meters in the evening.

Day 22 (Rest)

Exercise: Cease all exercise activities for the next two days.

Day 23 (Another rest day)

Exercise: Although today is a rest day, jog 200 meters twice. Once in the morning and once in the evening.

Day 24

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 25

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 26

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 27

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 28

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 29

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 30

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 31

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 32

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 33

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 34

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 35

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 36

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 37

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 38

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 39

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 40

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

12 weeks diet plan

Day 41

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 42

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 43

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 44

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 45

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 46

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 47

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 48

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 49

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 50

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 51

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 52

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 53

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 54

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 55

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 56

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 57

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 58

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 59

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 60

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 61

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 62

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 63

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 64

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 65

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 66

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 67

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 68

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 69

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 70

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 71

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 72

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 73

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 74

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 75

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 76

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 77

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 78

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 79

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 80

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 81

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 82

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 83

Exercise:

Squats: 100 (5x sets of 20 reps)
Run 500 meters
Leg raises: (5x set of 20 reps)

Day 84 (Final day of 12 weeks diet plan )

Congratulations today is the last day of your program.

Morning:

Wake up and flush your system with 150 cl of water.
Take the VegCspice smoothie, 10 mins after the water flush.
Go to the toilet and clear your digestive system.
Eat a breakfast heavy in meat and plant protein. Lentils (beans), are a good source.
Go for a 1000 meters jog
Squats: 200 (4x sets of 50 reps).
Leg raises: 300 (6x sets of 50 reps)
Come back home and take your bath.
Go to work or start your day’s activities

Afternoon:

Flush your digestive system with 75 cl of water.
After 30 mins, you can eat a huge platter of protein lunch.
Keep your mouth busy by consuming a bar or bowl of yogurt.

Evening:

The first thing you do in the evening is to flush your digestive system with 75 cl of room temperature water. Remember, water used in the water flush cannot be hot or cold. The temperature of the water should be between 25 – 37 degrees Celcius.
Eat a dinner rich in meat and vegetables, but low on carbs.
Go outside for your sprint. 5x 100 meters sprint. Make sure you warm up properly before the sprint, with jumping jacks.
After completing the 500 meters sprint, go inside your home and take a hot shower to loosen sore muscles.
Drink a cup of the VegCspice smoothie.
Today you are now free to use a little screen time.

You have to finish the 12-week weight loss program, like a boss.

If you indeed followed the guide judiciously, then below are some things that might have happened to you.

You have lost a tremendous amount of weight.
Despite losing so much weight, you don’t have loose skin, since you followed the water flush therapy and VegCspice smoothie protocols to the book.
You have higher self-esteem.
You are healthier.

If you are not feeling this way, then I am very certain, you didn’t follow the 12 weeks diet plan to the book.