Burn the Fat Plan – 10 week plan
Calorie Intake:
Sunday, Tuesday, Thursday -1700 (make these high metcon days)
Other days – 1400 (do heavy lifting and short 10-20 min metcons)
Protein – minimum of 120g
Carbs – maximum of 75g
Type of Food:
Meat
Veggies
Fruit
Nuts/nut flours
Cheat Meals:
If any at all, keep within calorie count and do on high calorie days.
Fasting:
Do some IF but stay within calorie counts and do on low calorie days.
Supplements:
Grassfed whey protein, BCAAs, L-leucine (post wod)
Multi Vitamin
Probiotics and/or Digestive Enzymes
Fish oil
D3, Bs, Magnesium, Thyroid support
Other:
Ice pack on neck at night
4HB supplement
Workouts:
Monday/Wednesday – Strength & Short Metcon
Tuesday/Thursday – RunFit & Short Metcon
Friday – Rest
Saturday – Run or easy WOD
Sunday – SealFit or Chipper
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