Okay….just scroll down and find the workout you want to do. Cycle through them again for the next 12 weeks. Never do the same workout 2 days in a row. Go through it and pick out the one you haven’t done in a few days, then do it again. And your eating has got to be on target. Let’s keep the carbs down and the protein and veggies high. Only one or two servings of fruit. Even those natural sugars in fruit can catch up to you. Eat fruit very sparingly. Your meats should mostly be fish, chicken and ground turkey. You can find many many recipes on Bodybuilding.com to help you get creative in the kitchen. Good luck!