8 Week Full Protocol For Fat Loss

Get shredded: supplements, workout & nutrition included

When it comes to getting ripped and shredded, there are a lot of advices out there. You can only choose what’s best for you and your purpose and body type. Below you will find out what I recommend when it comes to nutrition, supplements and working out!


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


You can find all the supplements above at a very good price on MyProtein.com

Then, of course, you need to take a real good care at what, how and where to eat:

READ: Nutritional Requirements: CrossFit Athletes, Powerlifters vs. The General Population

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)

Now, check out the training plan, a real simple and effective one. This is 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.

READ: A Muscle Building Plan For Every Man

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


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