The 12 Week Fat Loss PPL-RPT-GLP-1 Workout – Part 2!

Welcome to The 12 Week Fat Loss PPL-RPT-GLP-1 Workout – Part 2! In Part 1, we covered the complete PPL-RPT Workout. In Part 2, we’re going to dive into cardio, nutrition, and supplements, plus a special section for GLP-1 users. Then it’s on to Part 3, which features a Special Section on 2 Key Problems. So let’s get to it!

At A Glance

Fat Loss Program & Cardio Fundamentals
Program Components	Highlights	Takeaways
Primary Objective	Fat Loss + Muscle Retention	Heavy RPT tells the body to burn fattissue, not muscle tissue.
Weekly Lifting Schedule	3 Training Days / 4 Rest Days	Train on non-consecutive days (e.g., M/W/F).Rest days help lower chronic cortisol.
Workout Split	Push / Pull / Legs (PPL)	Maximum muscle recovery between sessionswhile in a caloric deficit.
Set Strategy	Reverse Pyramid Training (RPT)	High-load intensity first set recruits maximummuscle fibers to protect mass.
Progression Model	Retention Double Progression	Fight to maintain your baseline strength weightsover the 12 weeks.
Cardio Frequency	3 to 5 Days Per Week	Scaled entirely by how much fat the reader has to lose (Level 1, 2, or 3).
Cardio Duration	30 to 45 Minutes Per Session	Performed after lifting weights or on rest daysusing low-impact modalities.
Periodization	Non-Linear Phase Cycling	Weeks 1–4: Strength RetentionWeeks 6–9: Density (Elevated Heart Rate)Weeks 11–12: Maximum Tension Control
Burnout Prevention	Strategic Metabolic Deloads	Weeks 5 & 10: Prevents fat-loss plateausand protects joint integrity.

Let’s Talk Cardio!

To maintain the high performance of your primary heavy RPT sets, the schedule is categorized by your starting body fat level. It also includes strict strategic rules to bypass the “interference effect”—where excessive cardio blunts muscle retention. (1)

Cardio is a very effective tool to speed up fat loss, but more is not always better. When you are in a calorie deficit, excessive high-impact cardio will drain their recovery, causing strength drops and potential muscle loss. 

In this program, you can choose your weekly cardio volume by using this multi-level approach, based on the amount of fat you have to lose. 

Level 1: The Tightening Up Phase (Less Fat to Lose)

• Goal: Tighten up by dropping the final few stubborn pounds.
• Frequency: 3 days per week.
• Duration: 30 minutes per session.
• Type of Cardio: Low-Impact Steady State (LISS) cardio (incline treadmill walking, elliptical). 

Level 2: The “Steady Burn” Phase (Moderate Fat to Lose)

• Goal: General body transformation and sustainable fat loss.
• Frequency: 4 days per week.
• Duration: 35–40 minutes per session.
• Type of Cardio: 3 days of LISS cardio + 1 day of low-impact interval training (stationary cycling sprints).

Level 3: The “Aggressive” Phase (Higher Fat to Lose)

• Goal: Substantial weight loss goals.
• Frequency: 5 days per week.
• Duration: 45 minutes per session.
• Type of Cardio: 4 days of LISS cardio + 1 day of higher-intensity interval training (add more sprints, or add more sprint time).

Interval training – The basic idea is to warm up by moderately walking for 3-5 minutes then sprint for 1 minute, then walk for 2 minutes to recover. You can do this for as many cycles as you can tolerate (I suggest 6-10). You can also sprint a little longer (add 10 seconds at a time). 

Non-Negotiable Rules to Protect Muscle Mass

For best results, you should perform your cardio around these exact rules to prevent muscle wasting: 

• Rule 1: Always Do Cardio AFTER Weights – If you perform your cardio session first, you will burn through muscle glycogen. This leaves you weak for your first heavy RPT set. Always lift heavy when you’re fresh, then finish with cardio. 
• Rule 2: Prioritize Low-Impact Types of Cardio – High-impact cardio, such as outdoor road running, causes eccentric muscle damage that mimics weightlifting. On a lower-body day, this destroys squat recovery. Stick to cycling, incline walking, or the rowing machine. 
• Rule 3: Separate Sessions When Possible – If you choose to do cardio on your rest days rather than immediately after you lift, allow at least a 6-hour window of separation from your last lifting session. This allows the  “mTOR” pathways (protein synthesis) to complete their signal before “AMPK” pathways (endurance adaptation) take over.

Nutrition For Fat Loss

An important key to losing body fat and keeping it off is to avoid all those fad diets. Instead, you must think in terms of long term lifestyle changes. You must also understand that sustainable fat loss takes time. If you try to rush fat loss you’ll lose too much muscle – and that is a lifter’s worst nightmare! Your goal should be to lose 1-2 lbs of body fat per week and this should be the result of cutting your calories and increasing your physical activity. 

Cut Simple Carbs First

Now I don’t want you to just go nuts cutting calories. Instead, gradually cut your calories by beginning with any sugary simple carbohydrates you might be eating. Start by cutting 250 calories per day. 

Only 250 Calories?

Yep, only 250. If you don’t lose any body fat after the first week, cut your daily calories by another 250. Again, focus on sugary, simple carbohydrates first. Then begin to cut your complex carbs and unhealthy fat. A key point is that you need carbohydrates for energy. Therefore, I do not suggest cutting carbs below 100 grams per day. Instead, as noted, focus on lowering your intake of unhealthy fats. 

Another key point – never, ever cut protein! The only thing you should ever change regarding protein would be to go from a high-fat protein source to a lower-fat protein source. Finally, make sure you’re using an app or journal to track all your daily calories. Be sure you track your  macronutrients (protein, carbs, fat).

Do Carbs Really Make You Fat? 

Here’s the truth – when people eat too many sugary carbs or too many carbs in general, any excess over the body’s energy needs is converted to fat. This situation is made worse if any of these foods contain high amounts of fat. There are lifters (as well as the average person) who do not understand the hormonal impact of consuming too many carbs during the day, especially sugary carbs. 

What Is The Role Of Insulin?

Here’s how it works: sugary, simple carbohydrates directly impact the natural anabolic hormone insulin. There is a negative downside to this. Of course you need carbs for energy. What some lifters and average folk miss is that you only need so much. So what happens if you go over your energy needs and daily calorie needs by eating excess sugary carbohydrates? They end up stored as excess body fat. Combine that with the fact that some lifters and many average people are just not active enough to burn off those extra calories without a plan and extra effort. (2, 3)

When You Should Take In Simple Carbs

Generally speaking, I advise consuming roughly 50% of your total daily carb intake in the hours around your workout. That is the only time you should ingest simple carbs. Therefore, I would allow maybe 20-30 grams of simple carbs 1-2 hours before you workout, and then about 20 grams in your post-workout shake. It’s Ok to take in more carbs on your training days, your muscles will use them. 

Protein!

I always suggest at least 1 gram of protein per pound of body weight for all serious lifters, even someone trying to lose fat. On top of that, I suggest dividing that out over 5-6 feedings. This makes it a little easier to reach your daily protein goal and just makes sense.

Casein Feed at Night:

By consuming slow digesting protein roughly 30 minutes before bedtime you will help keep your body from falling into a catabolic state during the night. Therefore, I recommend consuming a serving of cottage cheese (low fat), Greek yogurt (I prefer low-fat plain, then I mix in protein powder), or a protein shake featuring a slow digesting protein source such as casein. 

For this reason, I suggest  PEScience Select. This protein powder is a delicious, high quality protein that supplies a 24 gram blend of fast and slow digesting protein from milk protein (a mix of casein and whey), whey concentrate and leucine peptides. 

Plan Your Meals 

In general but especially when trying to lose fat, you should plan your meals in advance. I suggest planning a menu for the week. It’s not required, but you can prepare as many meals as you want and freeze them before the week begins. One reason is so you will have no excuse not to eat healthy. Of course, it is also convenient. 

By preparing meals in advance, you have no reason to run out to Mickey D’s or BK on your lunch break.  Another scenario is, like me when I worked, you may not be able to sit down to lunch. Why? Well, I worked retail, and I was often the only person there from opening to 4 or even 5 pm. That meant I had to bring either protein powder (RTDs did not exist), or protein bars. I couldn’t leave to break for lunch and  I couldn’t sit down to a meal. I depended on protein shakes and bars. If I were doing that today, I would bring 2-3 RTDs and 2-3 soft-bake protein bars (they can be eaten fast, unlike those gluey bars or brick-like bars).

Supplement Suggestions

• Hi-Tech Precision Protein – Here’s one of the very best protein powders available. One scoop provides 25 grams of hydrolyzed whey. It features an exclusive technology that allows leucine to be released at the first sign of protein synthesis. This means you can optimize muscle growth (or muscle preservation).
• NutraBio Base – Here’s a value-minded pre-workout that fits the current 2026 economy. NutraBio Base is one of the new  “Core” pre-workouts that offers a streamlined but potent formula that works well with your budget. 
• AllMax Nutrition Creatine – There can be no doubt that creatine monohydrate works. There is no other supplement with the same amount of testing supporting its use. AllMax Nutrition Creatine uses premium quality patented CreaSyn® micronized creatine monohydrate that’s 99.9% pure.
• Myogenix Myo Vite – Do not look past the benefits of a good multivitamin/mineral formula, especially when you’re restricting calories. Myo Vite is one of the most complete nutrient packs you can use. 
• Hi-Tech Lipodrene – This is our number one thermogenic fat burner. Lipodrene is a powerful formula that effectively burns fat. It targets those stubborn areas such as the hip and thigh region in women. In men, it targets the abs and lower back region. Let’s be real, these are the areas everyone has trouble with. What does it take to lose this stubborn fat? Consistency, dedication, and not overlooking anything that can help.
• MPA Supps Vasoburn – This product was created to help you lose the fat in those stubborn spots like your lower back, abs, thighs, and chest. The ingredients in VasoBurn have been clinically proven. 

Hydration

Among other things, water transports nutrients to your cells and also removes waste products. In addition, drinking enough to maintain adequate hydration helps maintain blood volume and pressure. This ensures your cardiovascular system is functioning at its peak. 

Dehydration causes both your mental performance and your in-the-gym performance to suffer. If you’re thirsty, you’re dehydrated and staying hydrated is a must for basic survival. For lifters, staying hydrated is also a key to the metabolic processes required for recovery and muscle growth to occur. Drink plenty of water, but go the extra step with a good hydration supplement, such as Axe & Sledge Hydrate. (4, 5)

Summary

In Part 2, we looked at cardio, nutritional guidelines and supplement suggestions. We also looked at some good information for GLP-1 dieters. Part 3 takes a look at 2 Key Problems and their solutions. In the meantime, stop by illpumpyouup.com and stock up!

References:

1. https://getfitcraft.com/science/concurrent-training-interference
2. Fundamentals of Anatomy and Physiology, Chapter 18, The Endocrine System, by Frederic H. Martini, p.617-620.
3. Hormones: What They Are, Function & Types (clevelandclinic.org)
4. Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., Fox, B., Kistler, B. M., & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of human kinetics, 79, 111–122. https://doi.org/10.2478/hukin-2021-0065
5. Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance? Sports medicine (Auckland, N.Z.), 37(10), 907–921. https://doi.org/10.2165/00007256-200737100-00006