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 |
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) |
Training Plan
This ia 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.
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 |
|
Training Day 1
|
|
|
|
| Order |
Exercise |
Sets |
Reps |
Rest |
| A1 |
Assisted Pull Up (Supinated Grip) |
5 |
10 |
10s |
| A2 |
Dumbbell Loaded Squat |
5 |
10 |
60s |
|
|
|
|
|
| B1 |
Seated Row (Semi Supinated Grip) |
5 |
10 |
10s |
| B2 |
Leg Press |
5 |
10 |
60s |
|
|
|
|
|
| C1 |
Lat Pull Down |
5 |
10 |
10s |
| C2 |
Lying Leg Curl |
5 |
10 |
60s |
|
Training Day 2
|
|
|
|
| Order |
Exercise |
Sets |
Reps |
Rest |
| A1 |
Dumbbell Chest Press |
5 |
10 |
10s |
| A2 |
Front Foot Elevated Split Squat |
5 |
10 |
60s |
|
|
|
|
|
| B1 |
Standing Cable Flies |
5 |
10 |
10s |
| B2 |
Dumbbell Walking Lunges |
5 |
10 |
60s |
|
|
|
|
|
| C1 |
Dumbbell Shoulder Press |
5 |
10 |
10s |
| C2 |
Leg Extension |
5 |
10 |
60s |
|
Training Day 3
|
|
|
|
| Order |
Exercise |
Sets |
Reps |
Rest |
| A1 |
Barbell Bent Over Row |
5 |
10 |
10s |
| A2 |
Dumbbell Romanian Deadlift |
5 |
10 |
60s |
|
|
|
|
|
| B1 |
Single Arm Dumbbell Row |
5 |
10 |
10s |
| B2 |
Seated Leg Curl |
5 |
10 |
60s |
|
|
|
|
|
| C1 |
Barbell Push Press |
5 |
10 |
10s |
| C2 |
Vertical Jump |
5 |
10 |
60s |
|
Cardio Day 1
|
|
|
Exercise |
Sets |
|
20 seconds treadmill sprints with 40s rest |
10 |
|
Cardio Day 2
|
|
|
Exercise |
Sets |
|
30 minutes steady state cardio (incline treadmill or stair master) |
1 |
Phase 2
| Monday |
Training Day 1 |
| Tuesday |
Training Day 2 |
| Wednesday |
REST |
| Thursday |
Cardio Day 1 |
| Friday |
Training Day 2 |
| Saturday |
Cardio Day 2 |
| Sunday |
REST |
|
Training Day 1
|
|
|
|
| Order |
Exercise |
Sets |
Reps |
Rest |
| A1 |
Incline Dumbbell Chest Press |
5 |
8 |
10s |
| A2 |
Dumbbell Loaded Squat |
5 |
8 |
10s |
| A3 |
Standing Cable Flies |
5 |
16 |
90s |
|
|
|
|
|
| B1 |
Dumbbell Romanian Deadlifts |
5 |
8 |
10s |
| B2 |
Flat Dumbbell 1 & 1/4 Press |
5 |
8 |
10s |
| B3 |
Lying Leg Curl |
5 |
16 |
90s |
|
|
|
|
|
| C1 |
High Foot Pos. Leg Press |
1 |
10/10/10 |
x |
|
Training Day 2
|
|
|
|
| Order |
Exercise |
Sets |
Reps |
Rest |
| A1 |
Assisted Chin Up |
5 |
8 |
10s |
| A2 |
Barbell Front Squat |
5 |
8 |
10s |
| A3 |
Lat Pull Down |
5 |
16 |
90s |
|
|
|
|
|
| B1 |
Low Foot Leg Press |
5 |
8 |
10s |
| B2 |
Face Pull |
5 |
8 |
10s |
| B3 |
Leg Extension |
5 |
16 |
90s |
|
|
|
|
|
| C1 |
Reverse Cable Flies |
1 |
10/10/10 |
x |
|
Training Day 3
|
|
|
|
| Order |
Exercise |
Sets |
Reps |
Rest |
| A1 |
Flat Dumbbell Chest Press |
5 |
8 |
10s |
| A2 |
Seated Machine Overhead Press |
5 |
8 |
10s |
| A3 |
Flat Cable Flies |
5 |
16 |
90s |
|
|
|
|
|
| B1 |
Barbell Hip Bridge |
5 |
8 |
10s |
| B2 |
Dumbbell Walking Lunge |
5 |
8 |
10s |
| B3 |
Vertical Jump |
5 |
16 |
90s |
|
|
|
|
|
| ABS |
Garhammers |
3 |
10 |
60s |
| ABS |
Reverse Crunch |
3 |
10 |
60s |
|
Cardio Day 1
|
|
|
Exercise |
Sets |
|
30 seconds treadmill sprints with 60s rest |
10 |
|
Cardio Day 2
|
|
|
Exercise |
Sets |
|
30 minutes steady state cardio (incline treadmill or stair master) |
1 |
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. 
Myprotein UK and Europe’s Number 1 Sports Nutrition Brand Founded in 2004, Myprotein has a long history of fuelling people’s fitness journeys. As the UK and Europe's number one sports nutrition brand*, our mission is to provide you with reliable, evidence-based information, and our blog features articles from a trusted network of experts across fitness, nutrition and wellness.
* According to: Euromonitor International Limited; Consumer Health 2025 edition, retail value sales (RSP), all retail channels, 2024 data.
