12 WEEKS To Finish Strong
12-Week Fat-Loss Nutrition Plan:
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Weeks 1-4: Foundation Phase – Build Consistency
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Weeks 5-8: Cut Phase – Tighten Intake
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Weeks 9-12: Shred Phase – Dial It In
Phase 1 | Weeks 1–4 – Foundation
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Calories: ~1,750 – 1,850 per day
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Goal: Build consistency, Learn portions, Stay hydrated
| Meal | Example | Calories |
| Breakfast | 2 eggs + spinach + 1 slice whole-grain toast | 300 |
| Snack 1 | Combat Protein shake + 1 banana | 250 |
| Lunch | Chicken breast + 1 cup rice + veggies | 450 |
| Snack 2 | Greek yogurt + almonds | 250 |
| Dinner | Lean beef or fish + sweet potato + greens | 500 |
Phase 2 | Weeks 5–8 – Cut
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Calories: ~1,550 – 1,650 per day
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Goal: Tighten intake, Increase greens, Slight carb reduction
| Meal | Example | Calories |
| Breakfast | Egg white omelet + oats + berries | 280 |
| Snack 1 | Protein shake + black coffee | 200 |
| Lunch | Turkey burger (no bun) + avocado + greens | 400 |
| Snack 2 | Cottage cheese + cucumber slices | 200 |
| Dinner | Grilled salmon + quinoa + asparagus | 450 |
Phase 3 | Weeks 9–12 – Shred
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Calories: ~1,500 – 1,600 per day
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Goal: Maximize fat loss, Refine meal timing
| Meal | Example | Calories |
| Breakfast | Protein pancakes (oats + Combat Protein) + berries | 300 |
| Snack 1 | Hard-boiled eggs + apple | 200 |
| Lunch | Chicken stir-fry (no oil) + brown rice | 400 |
| Snack 2 | Protein shake + rice cakes | 200 |
| Dinner | White fish + roasted veggies | 400 |
