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


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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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