Supplements

8 Week Training Plan – Supplementation Plan

SCHEDULE

TIME

LIFTING DAYS

CARDIO DAYS

BREAKFAST (8:00 am)

Multivitamin, Fish Oil, CLA, Fat Burner

Multivitamin, Fish Oil, CLA, Fat Burner

LUNCH (1:30 pm)

Fat Burner

Fat Burner

DINNER (7:30 pm)

CLA

CLA

PRE-WORKOUT

Pre-workout, Protein, Glutamine, Creatine, Carnitine, Yohimbine.

Carnatine, Yohimbine

INTRA-WORKOUT

BCAAs

BCAAs

POST-WORKOUT

Protein, Glutamine, Creatine

Protein, Glutamine, Creatine

BED TIME (10:00)

Night Fat Burner, Glutamine

Night Fat Burner, Glutamine

LIST OF SUPPLEMENTS

TYPE

BRAND

SERVING SIZE

BCAAs

Evlution, BCAA Energy

2 scoops (10.1 g)

Carnitine

Nutrex, Carnitine

2 pills (1310 mg)

CLA

Nutrex, CLA

1 pill

Creatine

Kaged Muscle, C-HCL

1 scoop (750 mg)

Fat Burner

Nutrex Lipo-6

1 pill

Fish Oil

GNC, triple strength fish oil

1 pill

Glutamine

Kaged Muscle, Glutamine

1 scoop (5 g)

Multivitamin

One A Day Men’s

1 pill

Night Fat Burner

BPI Sports, Nite Burn

1 pill

Pre-Workout

Kaged Muscle, Pre-Kaged

1 scoop (31.05 g)

Protein

Nitro Tech Whey Gold

1 scoop (33 g)

Yohimbine

Applied Nutriceuticals, Yohimbine HCL

1 pill

Nutrition

8 Week Training Plan – Nutrition Plan

Breakfast Options

Egg White Omelet

5 egg whites

¼ c spinach

¼ c mushrooms

¼ c red peppers

Whole Grain Oats

1/3 c oats

Sausage, Egg White Sandwich

2 english muffins

4 oz turkey sausage

2 egg whites

¼ c spinach

Special K Protein Plus Cereal

1 ½ c of cereal

Lunch Options

Chicken w/ Rice and Sweet Potatoes

6-8 oz grilled/baked chicken

¼ c brown rice

¼ c sweet potatoes

Turkey Burgers w/ Sweet Potatoes

2 whole grain sandwich thins

6-8 oz ground turkey

¼ c sweet potatoes

Baked Ziti

8 oz ziti

1 jar of tomato sauce

1 c mushrooms

1 c spinach

1 c red peppers

8 oz shredded cheese

Fish Tacos

2 tortillas

8-10 oz fish

½ c brown rice

½ c red peppers

Chicken Spinach Salad

6-8 oz grilled/baked chicken

2 c spinach

¼ c shredded cheese

Dinner Options

Steak w/ Broccoli

6-8 oz steak

1 c broccoli

Burritos

2 Tortillas

6-8 oz ground turkey

¼ c red pepper

¼ c brown rice

¼ c spinach

Beef Stir Fry

1 lb beef

½ c mushrooms

½ c broccoli

½ c red peppers

½ c spinach

Grocery List

Proteins (Per week)

1 lbs Chicken Breast

1.5 lbs eye of round steak

2 lbs ground turkey

8 oz. fish

8 oz. turkey sausage

15 egg whites

Veggies (Per week)

8 oz spinach

15 oz red pepper

6 oz mushrooms

7 oz broccoli

6 oz sweet potato

Carbs (As needed)

8 oz whole grain pasta

1 package whole grain sandwich thins

1 package English muffins

1 package tortillas

Brown Rice

Oats

Protein Cereal

Other (weekly)

1 lb shredded cheese

Weekly Meal Schedule

SUNDAY

8:00 am – Egg White Omelet

1:30 pm – Chicken Spinach Salad

7:30 pm – Beef Stir Fry

MONDAY

8:00 am – Protein Cereal

1:30 pm – Turkey Burger

7:30 pm – Steak & Broccoli

TUESDAY

8:00 am – Breakfast Sandwich

1:30 pm – Baked Chicken w/ rice and sweet potato

7:30 pm – Turkey Burrito

WEDNESDAY

8:00 am – Egg White Omelet

1:30 pm – Baked Pasta

7:30 pm – Steak & Broccoli

THURSDAY

8:00 am – Protein Cereal

1:30 pm – Turkey Burger

7:30 pm – Beef Stir Fry

FRIDAY

8:00 am – Breakfast Sandwich

1:30 pm – Baked Pasta

7:30 pm – Steak & Broccoli

SATURDAY

8:00 am  - Egg White Omelet

1:30 pm – Fish Tacos

7:30 pm – Turkey Burrito

Overview

8 Week Training Plan - Overview
4/15 - 5/9
Purpose: Lose weight, decrease fat %, and increase health.
Rules: No alcohol, no fast food, no soda, get plenty of sleep, and drink water.
Focuses: Weight training, cardio, diet plan, and supplementation.

Weight Training: 4 days a week
Monday: Legs
Tuesday: Chest/Abs
Thursday: Arms/Abs
Friday: Back/Shoulders

Cardio: 2-3 days a week (Moderate HR activity)
Wednesday: 30:00 Cardio
Saturday and/or Sunday: 30:00 Cardio
Weight training days: Jogging warm up, and walking cool down

Weeks 1-2 4/15-4/28
3-4 exercises – Low weights/High reps
4 sets @ 20 reps each
10:00 Jog
10:00 Walk

Weeks 3-4 4/29-5/12
3-5 exercises – Increase weight as reps decrease
4 sets @ 20-18-15-12 reps
15:00 Jog
15:00 Walk

Weeks 5-6 5/13-5/26
4-5 exercises – Moderate weights/Moderate reps
4 sets @ 15 reps each
20:00 Jog
20:00 Walk

Weeks 7-8 5/27-6/9
3-6 exercises – Increase weight as reps decrease
4 sets @ 15-12-8-6 reps
20:00 Jog
20:00 Walk

Nutrition
Breakfast, Lunch, & Dinner.
12 Hour Fast, 8 pm-8 am.
Eat @ 8:00 am, 1:30 pm, 7:30 pm.

Supplements
Overall health: Multivitamin & fish oil.
Recovery/Performance: Protein, Creatine, Glutamine, Pre-Workout, BCAAs.
Fat Burning: L-Carnitine, Yohimbine, CLA, Fat Burner, Nite Burn.

First post

Starting on April 15, I will start a journey to become healthier .I have designed a regimine to follow for 8 weeks. I will be tracking my progress through this blog to see how my efforts come to fruition.
I will keep track of my weight, bmi, fat %, body measurements, my workouts, and how I'm personally feelings to assess my results. Additionally I will take a before and after photographs to show the results.
I will be taking focusing on four main aspects to ensure success. The four include weight lifting, cardio, nutrition, and supplementation. I will upload documents pertaining to my plans .

Thank you for reading and thank you for your support!