I got to the end of the 12 weeks, which is good. But there were no measurable improvements in bodyfat in the last 6 weeks. I think the problem is that after the first couple weeks I stopped doing as much interval training. I saw strength improvements from the program, but not much body fat changes.
Anyway, I'm going to spend a month or two bulking up and see how that goes. Hopefully I won't get too fat! I'm trying to force down 3500 calories a day, which is actually difficult. For exercise, I'm doing 1 set to failure of bench press, squats, stiff legged dead lifts, arnold presses, and rows, once every 4 days. I'm trying to do 8-12 reps with a 5 seconds up 5 seconds down speed. I may add some isolation exercises on the bigger muscles. Definitely not on the smaller muscles! My biceps, for example, are totally dead after doing a set of rows.
I'll post pictures as I go.