Supplement Protocol |
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| Supplement | How Much? | What Time? |
| Omega 3 Capsules | 6g Per Day | 2g x3 per day |
| Daily Vitamins | 2 capsules | With Breakfast |
| Vitamin D3 | 2 capsules | With Breakfast |
| Magnesium Citrate | 800g | In the evening |
| Nutri Greens | 2 scoops | With x2 Meals (any) |
| Alpha Lipoic Acid | 1000mg | With PWO Meal |
| Chromium | 4 capsules | With PWO Meal |
| Whey Protein | 1 Scoop | Directly PWO |
Nutrition Protocol |
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| Meal/Options | Food and Drink |
| Breakfast 1 | Fillet Steak with 2 Poached Eggs and Spinach |
| Breakfast 2 | 3 Egg Omelette with Chicken and chopped chilli and garlic |
| Breakfast 3 | MyProtein Protein Pancakes with 50g blueberries (once per week only) |
| Snack 1 | Chicken Breast with Hummus and Veg Sticks |
| Snack 2 | Jacket Sweet Potato with Turkey Steak |
| Snack 3 | MyProtein Protein Cookie with 1 Scoop Nutri Greens (once per week only) |
| Lunch 1 | Mixed Salad with Chicken Breast and Raw Olive Oil |
| Lunch 2 | Turkey Burgers with Asparagus and Avocado |
| Lunch 3 | Cod Fillet with Mixed Vegetables and Olives |
| Tea 1 | Fillet of Salmon with Quinoa and Mixed Vegetables |
| Tea 2 | Lamb Fillet with Mixed Vegetables and Sweet Potato Mash |
| Tea 3 | Sea Bass with Mixed Vegetables and Brown Rice |
| Snack 1 | Greek Yoghurt with Chopped Nuts and Berries and 1 Scoop of Casein Protein |
| Snack 2 | MyProtein Protein Porridge |
| Snack 3 | 85% Dark Chocolate with Almond Butter (once per week only) |
Training Plan
This ia a three day per week resistance training plan with two days of cardio sessions (1 HIIT and 1 steady state cardio). There will be two phases of training, each one lasting four weeks.
Phase 1:
| Monday | Training Day 1 |
| Tuesday | Training Day 2 |
| Wednesday | REST |
| Thursday | Cardio Day 1 |
| Friday | Training Day 2 |
| Saturday | Cardio Day 2 |
| Sunday | REST |
Training Day 1 |
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| Order | Exercise | Sets | Reps | Rest |
| A1 | Assisted Pull Up (Supinated Grip) | 5 | 10 | 10s |
| A2 | Dumbbell Loaded Squat | 5 | 10 | 60s |
| B1 | Seated Row (Semi Supinated Grip) | 5 | 10 | 10s |
| B2 | Leg Press | 5 | 10 | 60s |
| C1 | Lat Pull Down | 5 | 10 | 10s |
| C2 | Lying Leg Curl | 5 | 10 | 60s |
Training Day 2 |
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| Order | Exercise | Sets | Reps | Rest |
| A1 | Dumbbell Chest Press | 5 | 10 | 10s |
| A2 | Front Foot Elevated Split Squat | 5 | 10 | 60s |
| B1 | Standing Cable Flies | 5 | 10 | 10s |
| B2 | Dumbbell Walking Lunges | 5 | 10 | 60s |
| C1 | Dumbbell Shoulder Press | 5 | 10 | 10s |
| C2 | Leg Extension | 5 | 10 | 60s |
Training Day 3 |
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| Order | Exercise | Sets | Reps | Rest |
| A1 | Barbell Bent Over Row | 5 | 10 | 10s |
| A2 | Dumbbell Romanian Deadlift | 5 | 10 | 60s |
| B1 | Single Arm Dumbbell Row | 5 | 10 | 10s |
| B2 | Seated Leg Curl | 5 | 10 | 60s |
| C1 | Barbell Push Press | 5 | 10 | 10s |
| C2 | Vertical Jump | 5 | 10 | 60s |
Cardio Day 1 |
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| Exercise | Sets | |
| 20 seconds treadmill sprints with 40s rest | 10 |
Cardio Day 2 |
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| Exercise | Sets | |
| 30 minutes steady state cardio (incline treadmill or stair master) | 1 |
Phase 2
| Monday | Training Day 1 |
| Tuesday | Training Day 2 |
| Wednesday | REST |
| Thursday | Cardio Day 1 |
| Friday | Training Day 2 |
| Saturday | Cardio Day 2 |
| Sunday | REST |
Training Day 1 |
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| Order | Exercise | Sets | Reps | Rest |
| A1 | Incline Dumbbell Chest Press | 5 | 8 | 10s |
| A2 | Dumbbell Loaded Squat | 5 | 8 | 10s |
| A3 | Standing Cable Flies | 5 | 16 | 90s |
| B1 | Dumbbell Romanian Deadlifts | 5 | 8 | 10s |
| B2 | Flat Dumbbell 1 & 1/4 Press | 5 | 8 | 10s |
| B3 | Lying Leg Curl | 5 | 16 | 90s |
| C1 | High Foot Pos. Leg Press | 1 | 10/10/10 | x |
Training Day 2 |
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| Order | Exercise | Sets | Reps | Rest |
| A1 | Assisted Chin Up | 5 | 8 | 10s |
| A2 | Barbell Front Squat | 5 | 8 | 10s |
| A3 | Lat Pull Down | 5 | 16 | 90s |
| B1 | Low Foot Leg Press | 5 | 8 | 10s |
| B2 | Face Pull | 5 | 8 | 10s |
| B3 | Leg Extension | 5 | 16 | 90s |
| C1 | Reverse Cable Flies | 1 | 10/10/10 | x |
Training Day 3 |
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| Order | Exercise | Sets | Reps | Rest |
| A1 | Flat Dumbbell Chest Press | 5 | 8 | 10s |
| A2 | Seated Machine Overhead Press | 5 | 8 | 10s |
| A3 | Flat Cable Flies | 5 | 16 | 90s |
| B1 | Barbell Hip Bridge | 5 | 8 | 10s |
| B2 | Dumbbell Walking Lunge | 5 | 8 | 10s |
| B3 | Vertical Jump | 5 | 16 | 90s |
| ABS | Garhammers | 3 | 10 | 60s |
| ABS | Reverse Crunch | 3 | 10 | 60s |
Cardio Day 1 |
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| Exercise | Sets | |
| 30 seconds treadmill sprints with 60s rest | 10 |
Cardio Day 2 |
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| Exercise | Sets | |
| 30 minutes steady state cardio (incline treadmill or stair master) | 1 |
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