It's March. Summer is 12 weeks away. You want abs, defined shoulders, veins popping. Here's the exact protocol I use to get clients SHREDDED while keeping muscle. No shortcuts, no BS, just science and discipline.
Can you get shredded in 12 weeks? Depends where you're starting.
If you're 20%+ body fat (men) or 30%+ (women):
You'll lose 15-25 lbs and look dramatically better. But you won't have abs. That requires getting to 10-12% (men) or 18-20% (women).
If you're 15-18% body fat (men) or 23-27% (women):
You CAN get shredded (visible abs, veins, definition) in 12 weeks. This guide is for you.
Required: You already have muscle underneath. If you're skinny with no muscle, you need to BUILD first, then cut.
Goal: Lose 6-10 lbs (1.5-2.5 lbs/week)
Calories: Bodyweight × 10-11
Example: 180 lbs → 1,800-2,000 calories/day
Macros:
Protein: 180g (1g/lb)
Carbs: 150g
Fat: 60g
Training:
Strength: 4x/week (Monday, Tuesday, Thursday, Friday)
Cardio: 3x/week (20-30 min HIIT or incline walk)
What to expect: Rapid fat loss, energy might dip slightly, strength maintained.
Goal: Lose 4-6 lbs (1-1.5 lbs/week)
Calories: Same as Phase 1 (don't drop further yet)
Macros: Same (high protein non-negotiable)
Training:
Strength: Same 4x/week
Cardio: Increase to 4x/week (add one extra session)
What to expect: Abs starting to show, vascularity increasing, energy stabilizes.
Goal: Lose final 3-5 lbs, maximize definition
Calories: Drop to bodyweight × 9-10 (only if progress stalls)
Example: 170 lbs → 1,530-1,700 calories/day
Macros: Increase protein to 1.2g/lb, drop carbs slightly
Training:
Strength: Same 4x/week (slightly higher volume)
Cardio: 5x/week (fasted morning walks added)
What to expect: SHREDDED. Abs popping, shoulders capped, veins everywhere.
You MUST lift heavy to preserve muscle during a cut.
Monday: Upper Power
Bench press: 4×6
Barbell rows: 4×6
Overhead press: 3×8
Weighted pullups: 3×8
Tuesday: Lower Power
Squats: 4×6
Deadlifts: 3×6
Bulgarian split squats: 3×10
Leg curls: 3×12
Thursday: Upper Hypertrophy
Incline dumbbell press: 4×10
Cable rows: 4×12
Lateral raises: 4×15
Face pulls: 3×15
Bicep curls: 3×12
Tricep extensions: 3×12
Friday: Lower Hypertrophy
Front squats: 4×10
Romanian deadlifts: 4×10
Walking lunges: 3×12
Leg press: 3×15
Calf raises: 4×15
1-1.2g per lb bodyweight. This preserves muscle in a deficit. Non-negotiable.
Eat 60-70% of carbs around workouts (pre/post training). Save protein + fats for other meals.
Use MyFitnessPal. Weigh your food for 12 weeks. You can't eyeball portions when getting shredded.
Saturday: Eat at maintenance calories (add 300-500 cals, mostly carbs). Helps hormones, metabolism, sanity.
Seriously. Alcohol KILLS fat loss. Zero drinks for 12 weeks if you want abs.
Pre-Workout (7 AM):
Oatmeal (50g dry) + banana + black coffee
350 cals | 10g P | 70g C | 5g F
Post-Workout (9 AM):
Protein shake (40g whey) + rice cakes
280 cals | 40g P | 35g C | 2g F
Lunch (1 PM):
8 oz chicken breast + 1 cup rice + broccoli
500 cals | 60g P | 50g C | 8g F
Snack (4 PM):
Greek yogurt (non-fat) + berries
180 cals | 25g P | 25g C | 0g F
Dinner (7 PM):
6 oz salmon + sweet potato + asparagus + avocado (1/4)
550 cals | 45g P | 45g C | 22g F
Total: 1,860 cals | 180g P | 225g C | 37g F
Don't do 2 hours of cardio daily. You'll burn muscle.
Smart cardio approach:
Total cardio: 2-3 hours/week max. More than that and you risk losing muscle.
Don't waste money on: Fat burners, BCAAs, testosterone boosters. They don't work.
Weigh yourself daily, average weekly. Don't freak out over daily fluctuations.
Take photos every 2 weeks: Same lighting, same pose, same time of day.
Measure waist weekly: Tape measure around belly button.
Track strength: If you're losing strength rapidly, eat more. Goal is to MAINTAIN strength.
Week 1-2: Rapid weight drop (mostly water), energy good
Week 3-4: Fat loss visible, abs starting to show faintly
Week 5-6: Energy dips slightly, cravings increase
Week 7-8: Abs clearly visible, shoulders popping
Week 9-10: Grind phase, hungry AF, but looking great
Week 11-12: Final shred, veins everywhere, camera-ready
Weeks 9-12 are HARD. You'll be hungry. Tired. Irritable.
Strategies to survive:
Don't immediately binge. Reverse diet: slowly add 100-200 cals/week back in.
Maintenance plan:
You can stay lean year-round if you don't go crazy with food.
Getting shredded requires:
No magic. No shortcuts. Just work.
But in 12 weeks? You'll have abs, definition, and look better than 95% of people at the beach.
I'll design your exact training, nutrition, and cardio plan to get you shredded in 12 weeks. Westlake Village based.
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