Weeks 1, 2, 3 and 4 are be prepared as split routines (two body parts per day) segmented into a series of supersets (two exercises performed one after the other) per session. Split routines are a classic 'bodybuilding' approach to build muscle and burning fat. The supersets, which are a major component to this program, will force you to work more aggressively, revving your metabolism and resulting in more fat loss. At the end of each workout will be an abdominal/core circuit. Rep ranges will vary between 6-15 repetitions to maximize hypertrophy (muscle growth). Rest periods will also be kept to a minimum—30-60 seconds at most. As you progress from week to week there will be slight variations in the volume and structuring. For example: Week three will demand an extra exercise or superset on select days. Also, chest and back will be performed twice per week in week's one and two, but legs will be performed twice per week in week three. Week four is a high-demand week with increased sets, reps, and exercises.
I would recommend sticking to something like the McCombs plan, or even Paleo (which is very similar to McCombs, but has a few more foods in it). I notice that when I am sticking strictly to the McCombs nutrition plan, I have a ton of energy and don’t feel the need for coffee/caffeine. Plus you get lean but also build muscle since you’re getting a lot of natural protein, and there is no need to worry about portion sizes, you just eat when you’re hungry. (I obtained this knowledge from my husband, who has been a personal trainer and racecar driver, and has also recovered from candiasis and other health issues through proper nutrition.)
I AM AT WEEK 9 AND HAVE NO CLUE WHERE TO GO FROM THIS PROGRAM. AT THIS POINT, I FEEL I CAN STAY ON THIS PROGRAM AWHILE LONGER BECAUSE OF THE STRENGTH I AM AT RIGHT NOW BUT THIS MIGHT CHANGE IN 3 WEEKS AND POSSIBLY CHANGE IT UP. CAN I CONTINUE WITH THIS PROGRAM 8 WEEKS AFTER COMPLETION? IS THERE ANOTHER PROGRAM I CAN FOLLOW AFTER COMPLETING THIS ONE? AFTER I HAVE COMPLETED THIS PROGRAM AM I STILL AT THE BEGINNER LEVEL OR INTERMEDIATE LEVEL? I HAVE NO PARTNER AND AM IN THIS ALONE SO IF SOMEONE CAN DIRECT ME INTO THE RIGHT WAY THAT WOULD BE GREAT :)