Q: Hey Mike, Here is the detailed diet and workout plan that you asked for in the previous reply

Diet
7 30 am Oatmeal + 1 scoop whey
11 am 3 whole wheat flat breads + stir fried veggies in olive oil + little salt + 200g serving of fat free yogurt
2 pm (pre workout) 3 eggs + pepper
3 30 pm (post workout) water + whey + dextrose
7 pm 2 whole wheat flat breads + grilled chicken/ fish/ turkey
10 pm water + whey
Snacks - nuts, oranges, etc

Workout
Day 1, 3, 5 - upper body
Day 2, 3 ,6 - Lower body
Day 7 - moderate cardio
(warmup cardio every day)
abs on alternate days

Upper body
lat pull down 2 X 15
Seated row 2X15
shrugs 2X 15
Incline bench press 2x15
decline bench press 2x15
flat bench press 2x15
overhead shoulder press 2x15
lateral side raises 2x15
Preacher curls 2x15
Hammer 2x15
Tricep pushdown 2x15
Tricep backdips 2x15

Lower body
Free squats 1x45 (warmup)
Barbell squats 3x15
Barbell lunges 2x15
Step up 2x15
Leg press 2x15
leg extension 2x15
Seated calve raises 2x15
Standing calve raise 2x15
Leg curl 2x15
Stiff leg deadlifts 2x15

Cardio (day 7)
15 min treadmill jogging upto 75 % mhr
15 min cycle upto 75 % mhr

Abs
Forward crunches (ss) Rev crunches (ss) Bicycle crunches
Planks

Can this help me to reduce to atleast 12 % bodyfat in 4 months??

A: That looks like a pretty solid plan overall. Looking back at your previous posts, you are 5 foot 9 inches and about 140 pounds and 15% body fat, correct? At that height and weight you are certainly not overweight, but if you really want lower body fat for the summer, you can afford to lose about 10 pounds of weight to help get there.

In your diet I would try to lose the breads and instead eat more green veggies, oats, and/or legume-based pulses. But overall it's quite a good diet -- nice job!

For your workouts, your exercise selection is good, but what you are doing is very high volume -- around 130-140 sets per week. If you are going to muscular failure on most of these sets, then this many sets will probably lead to over-training sooner or later. If you are on this crash program to get down to 12% body fat in 4 months it may be OK, but don't plan on working out this much and to failure year round.

I would take out days 3 and 4 and make at least one (or both) of them a rest day and maybe do cardio on the other day. If you absolutely want to keep your training volume this high with heavy workouts 6 days a week, then at least be on a lookout for signs of over-training -- lack of energy, lack of strength, insomnia, various nagging injuries, etc. Everybody is different and you may be able to benefit from this level of intense training and get down to your 12% body fat goal, but as I said, for most people this program would be doing too much. Alternatively you could keep 6 days/week of weight training, but not go to failure on any of the sets.

Another wrinkle to consider is to use heavier weights and lower reps on at least some of the sets. You will still get great benefits from as low as 6-8 reps per set and it will provide a new and different stimulus to your body than always doing 15 reps per set.

Overall I think you have a good shot at dropping from 15% to 12% body fat in 4 months with this program. Assuming you are 140 pounds at 15% body fat now it means you have about 21 pounds of fat on you. At 130 pounds and 12% body fat you'd have 16 pounds of fat. So you need to lose 5 pounds of fat as part of losing 10 pounds of overall body weight. Nothing is guaranteed but you are eating well (except my comment about the bread) and obviously have very intense workouts, so you certainly have a very good shot at reaching that goal. Good luck!