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.
8-week fat burning plan
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
% Body Fat
» After 6-lb Fat Loss
Average Male NNM Reader Before and After 8-lb Fat Loss
% Body Fat
» After 8-lb Fat Loss
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
Putting together a plan to use in your own training from
the NNN stats.
Diet plan for Women
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 for females
How to get Maximum Results from Your Supplement
Follow level 1 supplement program throughout your entire 8-week diet program.
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.
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
Out with each meal and shake listed below
Pak with your first or largest meal of the day (if using Ultra 4, take 2
with Meals 1 and 5)
Muscularity with each meal
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:
scoops Glutamine Select in water and sip during training and/or cardio
Density with each meal
Level 3 (Optional Weeks 7-8): Continue with Level 1 and 2 supplements
and add the following:
Energy Reserve tablet to each meal and shake, plus 1-2 before each
training and cardio session
Factor with each or your 5-6 meals
(or 8 tablets) 2x per day, take one serving before training on those days
Fat Burning Diet
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
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
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:
Follow the level 1 supplement program throughout your entire 8-week diet program.
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.
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 MuscLean 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:
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 #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.