Nutrition

Fat Loss Training Programme | 8 Week Plan

Written by Jamie Bantleman


Fat Loss Training Plan


Supplement Protocol

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


supplements


Nutrition Protocol

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)


pre workout food


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

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

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

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

Exercise Sets
20 seconds treadmill sprints with 40s rest 10

Cardio Day 2

Exercise Sets
30 minutes steady state cardio (incline treadmill or stair master) 1


cardio


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

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

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

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

Exercise Sets
30 seconds treadmill sprints with 60s rest 10

Cardio Day 2

Exercise Sets
30 minutes steady state cardio (incline treadmill or stair master) 1


weight training


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Daniel Speakman

Daniel Speakman

Writer and expert

Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.

Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.

When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.


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