Beverly International Nutrition

A Straightforward Solution to Your Fat Burning Success

8-week fat burning plan

By: Roger Riedinger, No Nonsense Magazine 16 #2

In this article I’d like to present our most effective 8-week fat burning plan. You can see results in as little as 3 weeks, but I’d like you to give it at least 6 weeks to get some really significant results in fat loss and body composition change. Ideally, you give it the full 8 weeks. Males can expect to lose at least 8 lbs of fat and females 6 lbs. Results will vary based on your current condition, metabolism, frame, weight, etc.

A 6-lb fat loss may not seem like a lot, but let’s take the average female demo of our No Nonsense readers. The average weight for a 35-45 year old female is 145 lbs. Average body composition of our reader demographic (70th percentile in fitness over the general population) is about 21%.

Average Female NNM Reader Before and After 6-lb Fat Loss
   Gender Age Weight % Body Fat Lbs Fat Lbs Lean
Starting StatsFemale35-4514521%30lbs115lbs
» After 6-lb Fat LossFemale35-4513917%24lbs115lbs

Average Male NNM Reader Before and After 8-lb Fat Loss
   Gender Age Weight % Body Fat Lbs Fat Lbs Lean
Starting StatsMale38-4818015%27bls153lbs
» After 8-lb Fat LossMale38-4817211%19lbs115lbs

There’s some math involved but the bottom line is that if you lose 6 lbs of fat and other stats remain constant, you will have improved your body composition by nearly 20% in just 8 weeks! [(21%-17%) / 21%]=19% improvement in just 8 weeks or less!

Using the same formula to find percentage of improvement [(15%-11%) / 15%=26%. That’s right, the typical male reader of No Nonsense who loses just 1lb of fat per week over the next 8 weeks will improve his body composition by more than 25%! And believe me, there is a great deal of improvement in your appearance at 11% rather than at 15%.

8-Week Fat Burning Nutrition and Supplement Plan

Dawn Reichley

Females

Who it’s for:  This program is designed for women who weigh 135 or more who want to lose fat quickly while retaining lean muscle. Follow for 8 weeks for best results.

Supplements

How to get Maximum Results from Your Supplement Program:

  1. Follow level 1 supplement program throughout your entire 8-week diet program.
  2. If you are afraid you are losing some lean muscle, or if your having a hard time recovering from workouts add Level 2 supplements at the beginning of week 5.
  3. You can add level 3 supplements at the beginning of week 7 if you are attempting to accelerate your fat loss and muscle gain.

Level 1 (Weeks 1-8): Ultimate Muscle Protein, Lean Out, Muscularity, Super Pak and 7 Keto

  • 2 Lean Out with each meal and shake listed below
  • 1 Super Pak with your first or largest meal of the day (if using Ultra 4, take 2 with Meals 1 and 5)
  • 2 Muscularity with each meal
  • The full dose of 7 Keto is 3 capsules twice a day. But you might have to work up to that amount if you are sensitive to caffeine.

Level 2 (Optional Weeks 5-8): Take Level 1 supplements as listed above and add the following:

  • Mix 2-3 scoops Glutamine Select in water and sip during training and/or cardio
  • 2-3 Density with each meal

Level 3 (Optional Weeks 7-8): Continue with Level 1 and 2 supplements and add the following:

  • Add 1 Energy Reserve tablet to each meal and shake, plus 1-2 before each training and cardio session
  • 2 GH Factor with each or your 5-6 meals
  • 1 scoop (or 8 tablets) 2x per day, take one serving before training on those days

Fat Burning Diet

All meats are weighed prior to cooking.

Fat Burning Diet (approximately 1500 calories)
Meal #1: 3 oz turkey breast or chicken, 3 egg whites, 1 yolk, ½ grapefruit or ½ cup omelet vegetables
Meal #2:
Protein Drink: 2 scoops Ultimate Muscle Protein (or Muscle Provider), 12 oz water
Optional: Add 4 strawberries or ¼ cup blueberries
Meal #3: 5 oz chicken or turkey breast (weighed prior to cooking), 2 cups salad with 2 tbsp oil & vinegar dressing
Meal #4: Whole Food Option:
1 package tuna, 3 egg whites, 1 tomato
Protein Shake Option: 2 scoops Ultimate Muscle Protein (or Muscle Provider), water
Meal #5: 5 oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.) 1 cup vegetables
Monday and Thursday: Substitute for your 5th meal: 1 cup oatmeal (precooked) or cooked rice, 6 oz sweet potato, 4 oz banana, 1 cup vegetables, 1 tbsp butter

Males Fat Burning Nutrition and Supplements

Dan Brady Masters middle class

Who it’s for: This program is designed for men who want to lose fat quickly while retaining lean muscle. Follow 8 weeks for best results.

Here’s How to Get Maximum Results from Your Supplement Program:

  1. Follow the level 1 supplement program throughout your entire 8-week diet program.
  2. If you are afraid you are losing some lean muscle, or if you’re having a hard time recovering from workouts add Level 2 supplements at the beginning of week 5.

Level 1:

  • 1 Super Pak with breakfast or your largest meal of the day
  • 2 Lean Out with each meal and shake listed below
  • The full dose of 7 Keto is 3 capsules twice a day. But you might have to work up to that amount if you are sensitive to caffeine.
  • 1 scoop of Creatine with 4 of your meals for 5 days as a loading phase. After loading continue to take 1 scoop with breakfast and on training days, take another scoop before training.
  • *If 35 or older 3 Quadracarn 2x per day with an extra 3 prior to training on those days

Level 2:  Take all Level 1 supplements listed above and add the following:

  • Mix 2-4 scoops of Glutamine Select in water before, during or after any weight training or cardio.
  • Take 3Density with each meal.

Fat Burning Diet

All meats are weighed prior to cooking.

Fat Burning Diet Plan (approximately 2400 calories)
Meal #1: 5 oz lean beef or turkey, 6 egg whites, 2 yolks, ½ grapefruit
Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 2 tbsp heavy whipping cream
Meal #3: 8 oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables or 4 cups salad with 3 tbsp oil & vinegar dressing
Meal #4: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.
Whole Food Option: 6 oz can tuna or 5 oz. chicken; 3 egg whites, 1 whole egg; 1 tomato
Meal #5: 8 oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp vinegar and oil dressing
Monday and Thursday: As a 6th meal: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.

© Beverly InternationalBack to top