Fat Loss Training Programme | 8 Week 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

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)

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

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