{"product_id":"12-week-shred-guide","title":"12 Week Shred Guide","description":"\u003cp\u003eMost people don't fail because they lack information. They fail because they lack structure. This is the structure — twelve weeks of training and nutrition, written down before you start.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003e12 Week Shred: The Complete Guide\u003c\/strong\u003e is a 59-page PDF: a complete 12 week workout program, the nutrition math to go with it, nine recipes and a tracking sheet for every week. Twelve weeks is the sweet spot for a body transformation — long enough for real change, short enough to see the end from the start.\u003c\/p\u003e\n\n\u003ch3\u003eThe 12 week workout plan\u003c\/h3\u003e\n\u003cp\u003eFive training days a week on an upper\/lower rotation, two rest days. Three phases, each one progressing on the last:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeeks 1–4 — Endurance.\u003c\/strong\u003e 5 exercises, 18 sets, 12 reps per session. Build the work capacity first.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeeks 5–8 — Hypertrophy.\u003c\/strong\u003e 5 exercises, 22 sets, 10 reps. Volume up, reps down, load up.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeeks 9–12 — Strength.\u003c\/strong\u003e 5 exercises, 26 sets, 8 reps. The heaviest phase of the twelve.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEvery exercise comes with written instructions, an illustration and a link to a video demonstration, plus a blank column to log your working weight for each week of the phase. You know what to lift, and you know whether you're actually progressing.\u003c\/p\u003e\n\n\u003ch3\u003eNutrition you calculate, not copy\u003c\/h3\u003e\n\u003cp\u003eYou're not handed someone else's meal plan. You work out your own numbers:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eYour BMR, then your TDEE using five activity multipliers\u003c\/li\u003e\n\u003cli\u003eA calorie target set 300–500 below maintenance — roughly 0.6 to 1 lb of fat a week\u003c\/li\u003e\n\u003cli\u003eProtein, fat and carbohydrate broken down, with a working protein target around 1g per pound of goal bodyweight\u003c\/li\u003e\n\u003cli\u003eFood tables for protein, carb and fat sources, with grams per serving\u003c\/li\u003e\n\u003cli\u003eA walkthrough for building your own meal plan and grocery list\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eNine high protein recipes\u003c\/h3\u003e\n\u003cp\u003eThree breakfast, three lunch and dinner, three snacks. Every one with calories, protein, carbs and fat per serving, plus prep and cook times. Spanish zucchini tortilla, high protein blueberry pancakes, cajun beef with veg rice, matcha chia pudding and more.\u003c\/p\u003e\n\n\u003ch3\u003eTwelve weekly tracking sheets\u003c\/h3\u003e\n\u003cp\u003eOne for every week of the program. Sleep, energy, water and mood scored daily, with space for your own reflections. Twelve weeks of your own data by the end of it — which is what tells you what to change next.\u003c\/p\u003e\n\n\u003ch3\u003eAlso inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eWarm-up and stretching routine\u003c\/li\u003e\n\u003cli\u003eEnergy balance — why the calorie deficit sits at the base of the pyramid and supplements sit at the top\u003c\/li\u003e\n\u003cli\u003eMeal frequency, and why it matters less than you've been told\u003c\/li\u003e\n\u003cli\u003eWhich supplements are worth the money\u003c\/li\u003e\n\u003cli\u003eSleep and recovery\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThe full 59-page 12 week workout plan PDF, downloadable straight after checkout\u003c\/li\u003e\n\u003cli\u003eMen's and women's editions — choose yours above\u003c\/li\u003e\n\u003cli\u003eRead it on your phone between sets, or print it and bring it with you\u003c\/li\u003e\n\u003cli\u003eOne-time purchase. No subscription, no app, yours to keep\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eWritten by Don Strange, certified personal trainer and certified nutrition specialist.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eGet Lean. Get Disciplined. Or Stay the Same.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eThis guide is educational and is not a substitute for professional medical advice. Consult your healthcare provider before beginning any exercise or nutrition program.\u003c\/em\u003e\u003c\/p\u003e","brand":"Strange Sculpting","offers":[{"title":"Men's","offer_id":42529450295378,"sku":"SS-SHRED-12WK-M","price":29.99,"currency_code":"USD","in_stock":true},{"title":"Women's","offer_id":42529453244498,"sku":"SS-SHRED-12WK-W","price":29.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1607\/7829\/files\/Copyof12WeekShredTheCompleteGuide.png?v=1721079491","url":"https:\/\/strangesculpting.com\/products\/12-week-shred-guide","provider":"Strange Sculpting","version":"1.0","type":"link"}