Operation Reveal

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Heavy but controlled. RPE 7–8. No grinders. Optional pump Weeks 5–11 only.

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Upper Heavy

10 Min Cardio:  Assualt Bike .5:.5

Cardio Row

Treadmill

Ab Wheel

Cardio

Technique first. RPE 7–8. No pump work. No conditioning after lifting.

Squat (Barbell)

Deadlift (Barbell)

Walking Lunge Barbell

Standing Calf Raise

Lower Heavy

Stair Climber

Hanging Toes To Bar

Plank

Side Plank

Moderate loads. Clean reps. Optional pump 

Incline Bench Press (Barbell)

Upper Moderate

Leg Press

Walking Lunge

Leg Extension

Lying Leg Curl

Lower Pump/Vascularity

Push Up

Light Weighted Cardio

Continuous tension
Just get a great pump.  Stop when you do. Do not burn out. Limit inflamation

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