Operation Reveal

Program Description

DIET AND MACROS Diet determines the outcome more than training. Calories must be consistent day to day. MACRO STRUCTURE Protein remains fixed throughout the entire program. Target approximately 0.9 to 1.0 grams per pound of lean body mass. Fat intake is moderate and stable. Carbohydrates are the primary variable that changes by phase. MACRO PERCENTAGES BY PHASE Weeks 1 to 4 protein 35 percent carbs 40 percent fat 25 percent Weeks 5 to 8 protein 35 percent carbs 35 percent fat 30 percent Weeks 9 to 12 protein 40 percent carbs 30 percent fat 30 percent TRAINING DAYS VS NON TRAINING DAYS Training days higher carbohydrate intake focused before and after lifting. Non training days slightly reduced carbohydrates with protein and fat unchanged. INTERMITTENT FASTING Intermittent fasting is optional. Best used on non lifting or low stress cardio days. Avoid fasting before heavy lifting sessions. If used daily keep the eating window consistent. CARDIO TIMING The best time for cardio is whenever consistency is highest. Fasted cardio is optional and not superior. Use fasted cardio only if it improves appetite control and recovery. Evening cardio is acceptable if sleep quality is not affected. WORKOUT AND MEAL TIMING Lift weights when energy is highest. Consume protein and carbohydrates within two hours before lifting. Consume protein and carbohydrates within two hours after lifting. WHAT MAKES THIS PROGRAM SUCCESSFUL Consistency beats intensity. Recovery preserves muscle during fat loss. Daily movement drives fat loss. Boredom is a sign of correct execution. FINAL COMMITMENT Execute this plan exactly as written for twelve weeks. Do not negotiate with feelings. This is how you succeed!

Program Overview