This guide is set up for four lifts per week while focusing on progressive overload for muscle gain. The amount of fat you lose will depend on how much you're eating. I recommend using our macro calculator under the nutrition tab to find how much you should be eating for your specific goals. I am challenging you all to use this guide to safely push yourself out of your comfort zone. You're capable of more than you think. Two more reps. Grab a heavier weight. You got this.