3 Metabolic Workouts For Fat Loss and Muscle

3 of My Best Lean Ripped and Healthy Recipes

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Resources Used For the 8% Body Fat Blueprint

Resources Used For the 8% Body Fat Blueprint

Here are is the list and people I used to while creating the 8% Body Fat Blueprint. The research findings and my own personal experience using my own program formed the blueprint for my new eating, training and supplementation protcols when dieting and getting lean for any occasion, event, show etc, This doesn’t mean I’m NOT going to change. I certainly will, I’m NOT an expert, I’m a self experimenter who uses research to form hypotheses and test them for a leaner, healthier, more muscular body.


The list below is a vast list of various studies, articles and helpful resources I read, reviewed and pulled from to substantiate my claims in the program. The premise however, remains simple…earn your carbs and only eat them when your most insulin sensitive. Train right and train hard, be consistent and take care of sleep, water and supplements with a 80% consistency grade (if that makes sense).




Carb and protein superior post workout    https://www.ncbi.nlm.nih.gov/pubmed/16775553/

Effects of protein-carbohydrate supplementation on immunity and resistance training outcomes: a double-blind, randomized, controlled clinical trial.

The Perfect Body Fat Percentage

Metabolic Adaptation Effects on Body for the Athlete

Testosterone and Weight Loss

Women, BMI and Self Confidence

Insulin and HSL

Insulin and HSL Inhibition

Body Fat Content Influences the Body Composition Response to Nutrition and Exercise

Metabolic Rate Decrease after lepin suppression from weight loss and diet. 

Rate of muscle glycogen replenishment enhanced with protein and carbs https://www.ncbi.nlm.nih.gov/pubmed/1601794/

Rate of muscle glycogen replenishment enhanced with protein and https://www.ncbi.nlm.nih.gov/pubmed/9390958/



Cardio Not Effective for Weight Loss: https://www.ncbi.nlm.nih.gov/pubmed/21787904

Fat utilization during exercise.  https://www.ncbi.nlm.nih.gov/pubmed/9232557


Essentials of Strength and Conditioning 4th Edition


HIIT Program Design and Its effectivness verses Steady state cardio.  Intervals are also effective for fat loss. 


Testosterone Body Comp and Aging

Insulin: History, Secretion, Mechanisms, Factors for Release etc. 

Meal Frequency NOT a factor in weight loss:

Carb restriction to single time period instead of throughout the day resulted in better fat loss and less hunger.


Reducing carb intake to shift fuel source to fatty acids


Insulin functions, fat metabolism and effects on fat regulation.


Fat burning during/post exercise due to norepinephrine, growth hormone and  epinephrine)



Article on insulin


Bodyweight Regulation: Leptin Part 2