Fat Loss
Non-athlete
Fat Loss — General
Core stack
| Supplement | Dose | When | Why |
|---|
| Whey protein |
25–40 g, 1–2×/day |
Between meals or post-workout |
Highest satiety per calorie. Preserves lean mass in a deficit. |
| Creatine monohydrate |
5 g/day |
Any time, daily |
Maintains strength and training output in a calorie deficit. Beneficial even without heavy lifting. |
| Electrolytes |
1 sachet/day |
Morning or during training |
Sodium especially. Important in this climate; helpful for low-carb dieters. |
| BCAAs |
5–10 g |
Intra-workout if training fasted |
Helps spare muscle during fasted training. |
Edge addition
| Supplement | Dose | Why |
|---|
| L-Carnitine capsules |
As directed on label, pre-cardio |
Marginal benefit; works best alongside consistent training and a real calorie deficit. |
Foundations
- Eat protein at every meal. A palm-size portion minimum.
- Walk 8,000–12,000 steps a day.
- Sleep 7–8 hours.
- Hydrate — electrolytes in the heat.
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