The LSC 30-day workout program

 

Designed to help you lose weight and build muscle efficiently. This program combines strength training, high-intensity interval training (HIIT), and proper recovery to maximize fat loss and muscle growth.

 

Key Guidelines

1. Diet: Follow a high-protein, calorie-controlled diet. Aim for ~1 gram of protein per pound of body weight daily to support muscle growth.

2. Supplements: An exclusive supplement regeme has been suggested for you, it’s totally up to you whether you do this or not but it’s a great investment in achieving your goals even quicker.

3. Sleep: Prioritize 7-8 hours of quality sleep nightly for recovery and hormonal balance.

4. Progression: Gradually increase weights and intensity as your fitness improves. Push yourselves guys but don’t sacrifice good form for heavy weights.

 

 

 

Workout Plan - For the gym member

• Frequency: 6 days per week
• Duration: 45-60 minutes
• Split: Strength Training + Cardio/HIIT

Week 1-4 Schedule

 

Day
Day 1 Upper Body Strength
Day 2 Lower Body Strength + Cardio
Day 3 Active Recovery/Stretching
Day 4 HIIT (Full Body Focus)
Day 5 Push (Chest, Shoulders, Triceps)
Day 6 Pull (Back, Biceps) + Cardio
Day 7 Rest or Light Activity

 

Work out Details

Day 1: Upper Body Strength

 

• Bench Press: 4 sets of 8-12 reps
• Pull-Ups (or Lat Pulldown): 4 sets of 8-12 reps
• Overhead Dumbbell Shoulder Press: 3 sets of 10-12 reps
• Barbell Row: 4 sets of 8-12 reps
• Plank with Shoulder Taps: 3 sets of 60 seconds

 

Day 2: Lower Body Strength + Cardio

 

• Barbell Squat: 4 sets of 8-12 reps
• Deadlift: 3 sets of 10-12 reps
• Walking Lunges: 3 sets of 12 reps per leg
• Standing Calf Raise: 3 sets of 20 reps
• Cardio: 15-20 minutes of incline walking or cycling

 

Day 3: Active Recovery

• 30-50 minutes of light cardio
• Stretching for sore muscles

 

 Day 4: HIIT (Full Body Focus)

Perform 30 seconds of work followed by 15 seconds of rest for 4 rounds (rest 1 minute between rounds):

1. Burpees
2. Clean and Jerk with Barbell
3. Scissor Sit Ups
4. Push-Ups
5. Jump Squats

 

Day 5: Push (Chest, Shoulders, Triceps)

• Incline Dumbbell Bench Press: 4 sets of 8-12 reps
• Arnold Press: 3 sets of 10-12 reps
• Dips (Bodyweight or Assisted): 3 sets of 10-12 reps
• Tricep Pushdown (Cable): 3 sets of 12-15 reps
• Side Dumbell Lateral Raises 3 sets of 12-15
• Cardio 20-30 minutes uphill walking on the Treadmill

 

Day 6: Pull (Back, Biceps) + Cardio

• Deadlift: 4 sets of 8-12 reps
• Chin-Ups (or Assisted Chin-Ups): 4 sets of 10-12 reps
• Seated Cable Row: 3 sets of 10-12 reps
• Barbell Curl: 3 sets of 12-15 reps
• Cardio: 20 minutes of moderate-intensity cycling or rowing

 

Day 7: Rest or Light Activity

• Do 30 minutes of light activity, such as walking, swimming, or yoga.

 

Additional Notes

 

1. Adjust Intensity: Use challenging weights but maintain good form. If exercises become easy, increase the resistance.
2. Monitor Progress: Take weekly measurements (weight, body fat percentage, etc.) and adjust your diet or workouts as needed.
3. Focus on Form: Proper technique prevents injuries and ensures effectiveness.

By sticking to this program and maintaining consistency in your diet and recovery, you’ll see significant progress in 30 days.

 

 

 

Workout for the - Non Gym Member

30-day home workout program that requires no gym equipment. It focuses on bodyweight exercises for strength and muscle-building, combined with high-intensity cardio for fat loss.

 

Key Guidelines

1. Diet: Stick to a high-protein, calorie-controlled diet. Aim for lean protein sources (chicken, fish, eggs, lentils) and avoid processed foods.
2. Supplements: Consider whey protein, creatine, or BCAAs if accessible, but they are optional.
3. Progression: Aim to increase reps, decrease rest time, or add intensity with household items (e.g., water bottles for weights).
4. Schedule: 6 days per week with 1 active recovery day.

 

30-Day Workout Plan

 

Day	Focus
Day 1	Upper Body Strength
Day 2	Lower Body Strength + Core
Day 3	Cardio/HIIT
Day 4	Full Body Strength
Day 5	Cardio/HIIT
Day 6	Core + Mobility
Day 7	Active Recovery

 

 

Workout Details

 

Day 1: Upper Body Strength

 

• Push-Ups: 4 sets of 10-15 reps (modify to knees if needed)
• Pike Push-Ups (Shoulders): 3 sets of 8-12 reps
• Superman Lifts (Lower Back): 3 sets of 12-15 reps
• Tricep Dips (Use a chair): 3 sets of 12-15 reps
• Side Plank Hold: 3 sets of 30 seconds per side

 

Day 2: Lower Body Strength + Core

 

• Bodyweight Squats: 4 sets of 15-20 reps
• Reverse Lunges: 3 sets of 12 reps per leg
• Glute Bridge: 3 sets of 15-20 reps
• Wall Sit: 3 rounds of 30-60 seconds hold
• Bicycle Crunches: 3 sets of 20 reps per side

 

Day 3: Cardio/HIIT

 

Perform the circuit for 4 rounds, resting 1 minute between rounds:

 

1. Jumping Jacks: 30 seconds
2. Mountain Climbers: 30 seconds
3. High Knees: 30 seconds
4. Burpees: 30 seconds
5. Rest: 1 minute

 

Day 4: Full Body Strength

 

• Burpees: 3 sets of 10 reps
• Push-Ups: 3 sets of 12-15 reps
• Bodyweight Squats: 3 sets of 15-20 reps
• Superman Plank (Opposite arm and leg lift): 3 sets of 10 reps per side

 

Day 5: Cardio/HIIT

 

Perform a Tabata-style workout:

 

• 20 seconds work, 10 seconds rest, 8 rounds (4 minutes per exercise):

1. Jump Squats
2. Push-Ups
3. Mountain Climbers
4. Burpees

 

Day 6: Core + Mobility

 

• Plank: 3 sets of 30-60 seconds hold
• Leg Raises: 3 sets of 15 reps
• Russian Twists: 3 sets of 20 reps (use a heavy household item if available)
• Cat-Cow Stretch: 3 rounds of 60 seconds
• Downward Dog to Cobra Stretch: 3 rounds of 60 seconds

 

Day 7: Active Recovery

 

• 30-60 minutes of light activity (e.g., walking, yoga, or swimming).

 

 

 

Progression Over 30 Days

• Week 1-2: Focus on proper form and consistency. Adjust rest periods to 45-60 seconds between sets.
• Week 3-4: Increase reps, decrease rest time (30-45 seconds), or add intensity (e.g., slower reps or household weights).

 

Tips for Success

1. Track Progress: Take weekly measurements or photos to monitor fat loss and muscle growth.
2. Stay Consistent: Even without a gym, showing up daily and following the program is key.
3. Incorporate Challenges: Add a challenge on Day 30, like a max-rep push-up test or timed plank hold, to celebrate your progress.

 

The 30 Day Diet Plan

Key Guidelines

• Fasting Window: Fast for 16 hours (e.g., 8 PM to 12 PM). Only water, black coffee, or herbal tea are allowed.
• Eating Window: Eat for 8 hours (e.g., 12 PM to 8 PM).

 

Macronutrient Split:

• Protein: ~1-1.2g per pound of body weight.
• Carbs: Moderate (~20-30% of total calories).
• Fats: Moderate (~20-30% of total calories).
• Calories: Slight calorie deficit for fat loss (~15-20% below maintenance).

 

Meal Timing:

• First Meal: Break your fast with a high-protein, balanced meal.
• Pre-Workout Meal: Focus on carbs and protein for energy.
• Post-Workout Meal: Focus on protein for muscle recovery.

 

Weekly Meal Plan Template

 

Daily Eating Window Example: 12 PM - 8 PM

 

Meal 1 (12 PM): Breaking the Fast

• Grilled chicken breast or salmon (6-8 oz)
• Quinoa or sweet potato (½ cup)
• Steamed broccoli or spinach (1 cup)
• 1 tbsp olive oil or avocado for fats

 

Snack (2 PM): Protein Boost

• Greek yogurt (plain, high-protein) with mixed berries
• 10-12 almonds or walnuts

 

Meal 2 (4 PM): Pre-Workout

• Lean turkey or tofu (6 oz)
• Brown rice or whole wheat bread (½ cup or 1 slice)
• Mixed salad with olive oil and balsamic vinegar

 

Meal 3 (7 PM): Post-Workout

• Grilled steak or eggs (6-8 oz of protein)
• White rice or mashed potatoes (½ cup)
• Asparagus or green beans (1 cup)

Optional (if hungry)

 

Whey protein shake before 8 PM

 

Week 1-2: Kickstart Fat Loss

 

Carbs: Moderate (~100-150g/day)

 

Focus: Stick to clean, whole foods. Avoid processed snacks.

 

Week 3: Carb Cycling

 

On Training Days: Slightly increase carbs (150-200g/day) to fuel intense workouts.

 

On Rest Days: Reduce carbs (~50-80g/day) and increase fats slightly.

 

Week 4: Peak Fat Loss

 

Stick to low-carb meals (vegetables as your main carb source) except for pre- and post-workout.

Increase protein slightly to maintain muscle.

 

Example Shopping List

Proteins: Chicken breast, turkey, eggs, Greek yogurt, salmon, lean beef, tofu.

 

Carbs: Sweet potatoes, quinoa, brown rice, oats, whole wheat bread, berries, bananas.

 

Fats: Avocado, olive oil, nuts, seeds, fatty fish.

 

Vegetables: Spinach, kale, broccoli, asparagus, zucchini.

 

 

Tips for Success

 

Stay Hydrated: Drink plenty of water throughout the day, especially during fasting hours.

 

Workout Timing: Train during your fasting window (fasted) or just before breaking your fast.

 

Avoid Overeating: Stick to your calorie goals even within the eating window.

 

Supplements: Consider whey protein, creatine, and EAAs to support muscle growth and recovery.

 

 

By combining this intermittent fasting plan with a consistent workout program, you’ll achieve rapid fat loss and maintain (or even build) lean muscle in just 30 days.

 

 

Supplement Guideline

 

Here's how to structure your supplementation plan for fat loss, using the mentioned products and aligning them with your goals of fat burning, gut health, muscle retention, and overall wellness.

 

Probiotics

Why: Supports gut health, enhances digestion, reduces bloating, and helps regulate appetite and metabolism.

When: Take 1 capsule in the morning, on an empty stomach or with your first meal.

Recommendation: Use a high-quality probiotic such as LSC Probiotic Complex with Pre Biotics with billion CFUs and multiple strains (e.g., Lactobacillus and Bifidobacterium species).

 

Krill Oil (Omega-3)

Why: Reduces inflammation, supports heart health, and may improve fat metabolism. It's also rich in EPA and DHA, which help maintain muscle while cutting fat.

When: Take 1-2 softgels daily with meals (preferably breakfast or lunch).

 

Multivitamin

Why: Provides essential vitamins and minerals to support overall health, energy levels, and hormonal balance during fat loss.

 When: Take 1 serving daily with your first meal.

Recommendation: Choose a multivitamin with active forms of vitamins such as the Viridian High 5 1 a day formula.

 

LSC Ultimate Detox Formula

Why: Supports liver detoxification, digestion, and removal of toxins that may impair fat loss and energy.

When: Take as directed, typically 1-2 servings daily, either in the morning or before bedtime for optimal detoxification.

 

Tip: Ensure you're drinking plenty of water (at least 2-3 liters/day) while using detox supplements

Gym Squad Supps Ripped Up Muscle Mary Fat Burner

Why: Boosts metabolism, increases thermogenesis, and enhances energy levels for workouts.

When: Take 1 capsule daily, ideally first thing in the morning or with your first meal.

Caution: If it contains stimulants (like caffeine), avoid taking it late in the day to prevent sleep disturbances.

 

Whey Protein

Why: Supports muscle recovery, growth, and preservation during fat loss. Also helps manage appetite by keeping you full longer.

 When:

• Post-Workout: Take 1 serving (20-30g protein) within 30 minutes after exercise.
• As a Snack: Replace a meal or snack with a whey protein shake if needed to meet your protein targets.

 

Why Take Essential Amino Acids (EAAs)?

Essential Amino Acids (EAAs) are a group of 9 amino acids that the body cannot produce on its own and must be obtained through diet or supplements. They are critical for muscle building, fat loss, and overall recovery:

 Muscle Protein Synthesis: EAAs, especially leucine, are the building blocks for muscle repair and growth. 

Fat Loss Support: They help preserve lean muscle mass during calorie deficits, which is essential for maintaining a high metabolic rate.

Enhanced Recovery: EAAs speed up recovery after intense workouts, reducing muscle soreness and improving workout performance.

Workout Energy: They can provide a quick, calorie-free energy source during fasted training.

 

When to Take EAAs

Pre-Workout

• Why: To provide the muscles with amino acids needed for endurance and strength, especially if training fasted or on a low-protein diet.
• Dosage: 5-10g of EAAs mixed with water 15-30 minutes before your workout.

During Workout (Intra-Workout)

• Why: Prevents muscle breakdown (catabolism) and keeps energy levels stable during prolonged or high-intensity workouts.
• Dosage: 5-10g of EAAs sipped throughout the workout.

 

Post-Workout

• Why: To enhance recovery and kickstart muscle repair after training. While whey protein is often sufficient, EAAs can be an alternative or complement if you can’t have a full protein meal immediately after exercise.
• Dosage: 5-10g within 30 minutes post-workout.

 

Between Meals

• Why: To ensure a steady supply of amino acids if there’s a long gap between meals, especially during a calorie deficit.
• Dosage: 5-10g as needed.

 

Additional Tips

Consistency: Take the supplements daily, paired with a well-balanced diet and regular exercise.

Hydration: Stay hydrated to maximize the effectiveness of detox and fat-burning supplements.

Diet and Exercise Synergy: Supplements enhance, not replace, a proper diet and training program.

Sleep: Adequate sleep is crucial for fat loss and recovery.

 

 

Example Supplement Schedule

 

 

Time	Supplement	Dosage
Morning	Probiotic, Krill Oil, Multivitamin	1 capsule, 500-1000 mg, 1 serving
Pre-Workout	Gym Squad Supps Fat Burner	1 capsules (with water)
Post-Workout	Whey Protein	1 scoop (20-30g protein)
Lunch	Krill Oil (if needed)	1 softgel
Evening	LSC Ultimate Detox Formula	As directed (e.g., 1 serving)

 

Essential Amino Acids between Meals

By following this plan and maintaining a calorie-controlled diet with regular workouts, you'll maximize fat loss while preserving muscle and overall health.