Fat Loss Physique / contest prep

Fat Loss — Bodybuilder Cut

Core stack

Supplement	Dose	When	Why
Whey isolate	2.2–2.8 g protein/kg BW total	Spread across 4–5 feedings	Protein needs go up at higher body-fat-loss rates. Isolate for lower lactose, faster absorption.
Creatine monohydrate	5 g/day	Year-round, daily	Preserves strength when calories are low. Optional drop in the final week before stage.
BCAAs	10–15 g	Around fasted training / between meals in deep deficit	Helps spare muscle protein during very low calorie or fasted work.
L-Carnitine capsules	As directed on label, pre-fasted cardio	Pre-cardio	Most useful in carb-restricted, fasted-cardio phases.
Electrolytes	2–3 g sodium/day baseline, more during cardio	Intra-workout + on rising	Performance falls off when sodium goes low on a cut.

Hydration: water-load 1–2 L extra/day for several days, then taper down in the final 24–36 hours. Sodium follows the same shape.
Creatine: some pull 7–10 days out to reduce subcutaneous water. Trial it in prep, not on stage day.
Carb load: 8–12 g/kg over 24–48 hours, low fat, moderate protein.
Electrolyte balance matters more than restriction the day of.