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Cells 9 , 1608 (2020)

Your 12-Week Spring Shredding Timeline Weeks 14: Foundation Phase Establish your caloric deficit (start with 300 calories below TDEE) Set your macro targets and begin tracking Build your training routine: 4 resistance sessions + 2 cardio sessions per week Begin L-Carnitine supplementation at 2000 mg daily Focus on building habits: meal prep, sleep hygiene, daily step targets Weeks 58: Acceleration Phase Increase the deficit to 400500 calories below TDEE if progress has stalled Add one additional cardio session or increase daily steps to 10,000+ Maintain training intensity this is when most people let it slip Reassess progress through measurements and photos (not just the scale) Continue consistent L-Carnitine, creatine, and protein supplementation Weeks 912: Peak Phase Fine-tune your approach based on progress: adjust carbs, cardio, or rest days as needed Increase HIIT sessions if fat loss has slowed Prioritize recovery: sleep, hydration, and stress management become even more critical Maintain protein at the upper end of your range (2.22.4 g/kg) Reduce any planned diet breaks as you approach your target Spring Shredding Guide: Common Mistakes to Avoid Cutting calories too aggressively

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