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.