1/ "Which brings me back to six weeks: It's plenty of time for an athlete with 8% or 11% body fat to get under 5% or 9% body fat. For many, 8% and 11% body fat may be their ultimate goal, but for a true physique competitor or trainer, that's your job. They should never allow their body-fat to rise above 10% and 13%, respectively."
did you read this paragraph in the article?... your a beginner with little experience and less education in weight lifting. You should not be trying to follow nutritional and exercise programs of those that are serious about the sport and competitive bodybuilders. The very first law of weight training is the "Law of Individuality" This program is not suitable or designed for someone with 28%ish bf. I would also bet that your not really sure what the designed lifting program means or how to perform the exercises properly.
You are a beginner and as such should start on a beginners program designed to give you a good foundation from which to achieve your physique goals... you need to get strong using basic lifts, and not even consider doing programs like those promoted by for and to people that have been lifting for years.
If your not educated or confident enough to design your own program then at least shell out a few dollars and go and have a personal trainer or coach teach you how to squat, deadlift, bench press, do ham glute raises, military press or alternative if necessary, power clean and reverse crunche. Have them organize these exercises to best suit your goals so you get the most benefit out of them. Do these exercises for 12 weeks get strong and more confident then start looking for other methods and more specific programs to meet your NEW physique goals, because trust me once you see a big improve in your lifting abilities and strength it will open up many more avenues upon which you can set new and more ambitious goals...