Use This 8 Week Full Protocol For Fat Loss And Lean Muscle (training & nutrition)

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

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