#REFLEXNATION

Get Shredded

SUPPLEMENT GUIDE

Your supplement guide to

GET SHREDDED

At Reflex Supplements we’re all about helping you reach your best, and pushing the limits of what you thought possible. Whether you’re prepping for a fitness contest, the vacation of a lifetime, or looking to drop the “last 10lbs”, we’re here to help guide you towards that goal.

Your best starts here

reflex supplement guide
Designed by our team of supplement and fitness experts, this guide gives you the information you need to drop fat, while maintaining your hard earned lean muscle.

REAL TALK

Your best starts here

Beyond how you look or feel in your clothes, or on the competition stage, achieving your weight loss goals can impact important health considerations too. These may help keep you motivated over your lifetime, beyond a short term goal you have in mind.

Excess fat on the body is linked to a host of chronic diseases such as cardiovascular disease, diabetes, decreased sexual and reproductive health, as well as certain cancers. It also takes a toll on your emotional health and self-esteem.1

Maintaining a healthy body weight is a key strategy in reducing your risk for developing chronic disease, and living a fit, healthy life for years to come.

The dream is for free

…but the hustle takes commitment.

You’ve got a vision. You – with defined shoulders and ‘drool worthy’ abs. Or maybe it’s fitting into your favourite clothes again, and looking lean for an upcoming holiday.

But let’s be real here – one day of eating your veggies, hitting the gym, and diligently taking all your supplements isn’t going to do it. Getting shredded takes hard work and perseverance, every day.

Aim to lose about 2-3 lbs per week. Any more than that and you’ll mainly lose water, or worse, hard earned lean muscle.

Your Fat Loss Supplement Plan

RISE & GRIND

Timing Supplement Why? Our Current Fave
Within 30 minutes of waking Green Food Powder

Concentrated dose of veggies

Nutrient dense base of vitamins, minerals and chlorophyll

These nutrients play a key role in protein synthesis, and promoting cellular regeneration

PhD Pharma Greens
Contains a wide spectrum of nutrient dense ingredients, trace minerals, plus pre and probiotics in just one convenient scoop

New to Green Food Powders?

Simply mix your greens with your liquid of choice like water, sugar-free electrolytes, coconut water, or blend into your favourite smoothie recipe.

START STRONG

Timing Supplement Why? Our Current Fave
Within 30 minutes
of training
session
Pre-Workout Formula

Give you a jolt of energy! Especially good if you’re training on a calorie deficit.

Look for a product that contains added thermogenic
(i.e. metabolism boosting) ingredients to get that extra (fat) burn.

Pharmafreak’s Ripped Freak
Unique combination of fat burning ingredients, like red pepper.Just one capsule before you train is all you need to charge your metabolism, and boost your workout getting you bigger gains.

GET IT DONE

Timing Supplement Why? Our Current Fave
During Your Workout Branched Chain Amino Acids (BCAAs)

Three amino acids (leucine, isoleucine, and valine) that get their name from their branched structured. Unlike other amino acids, not degraded by the liver, but rather enter the bloodstream & help maintain blood sugar levels, metabolize body fat, protect & build muscle mass.2 Allmax Amino Cuts BCAAs
Contains added fat burners like green tea extract and CLA

FINAL FUEL

Timing Supplement Why? Our Current Fave
Post
Workout
High Quality
Protein Powder

Your muscles hard, and now they need fuel to rebuild and repair so you can do it all again Perfect Sports Diesel Isolate
New Zealand whey protein isolateContains 7 grams of BCAAs and 5 grams of L-Glutamine to nourish your muscles.

ADDITIONAL SHRED

Timing Supplement Why? Our Current Fave
With Meals CLA

A type of fat that is naturally found in grass-fed beef and dairy

Has been shown to increase fat burning, reduce appetite, and improve body composition3

PVL Essentials CLA
High potency, pure CLA oil
1000mg of CLA per capsule
Helps you reach your weight loss goals, with less capsules than other CLA products
AM/PM Carnatine

An amino acid that transfers fatty acids into the cells where they can burned for energy

Shown to reduce fatigue, and suppress appetite

Prosupps Liquid Carnitine
Free from gluten, soy, and dairy (and suitable for vegetarians) Easily taken by the spoon, or added to your favourite smoothie or post workout shake

Low on Fuel?

BCAA’s are unique in that they can give you a perceived energy boost. How do they do this? BCAAs compete with tryptophan (another amino acid) for uptake into our brain. This helps reduce feelings of fatigue in our Central Nervous System, while also helping us to feel like we can can push harder and longer, during our workout.4

Aim to get around five grams of BCAAs during your workout. For those following a low calorie diet, try supplementing with additional BCAA’s every 2 to 4 hours to prevent muscle loss.5

Think skipping your post-workout meal will help you drop the weight?

Think again!

After an intense training session you need nutrients to build and repair, so you can recover faster, hit your next workout sooner, and avoid excessive hunger and overeating later.

reflex get shredded workout
IF YOU’RE TRYING TO LOSE WEIGHT, PRIORITIZING YOUR POST-WORKOUT NUTRITION IS A MUST

WHEN THE TOUGH

GETS ROUGH

Staying true to your goals isn’t always easy. Hunger, fatigue, or just wanting to indulge with friends and family are challenges we all face. Here are some simple tips to help you stay on track when the going gets tough.

1

Eat every 2-3 hours – this will help keep blood sugar stable, and hunger at bay so you can make smart choices all day long.

2

Stay hydrated – often when we feel hungry or tired we are simply dehydrated. Keep your water bottle topped up and sip, sip away.

3

Sleep – lack of sleep messes with our satiety and hunger hormones and has us reaching for quick energy boosters like carbs and sugar. Do yourself a favour and get some shut eye.

4

Chew slowly, put fork down between bites – eating more mindfully does help you enjoy your food more, and gives your belly time to to check in with your brain to it know you’ve had enough.

DON’T GIVE IN

We’re down with eating a good “cheat” meal now and then (keeps you sane), but giving into your cravings every time is a surefire way to derail your goals. When cravings hit (hello 3PM), keep lots of protein packed options on hand like:

Option 1

Whole nuts & seeds, or a spoonful of nut butter (try our favourite protein packed nut butter, Buff Bake)

Option 2

Clean protein bars (like those from Vega, B-Up or Quest)

Option 3

Meal Replacement or Protein Powder (to whip up a quick smoothie)

Option 4

Good fats & protein based snacks, like hard boiled eggs, cubes of cheese, or canned fish (seasoned tuna & sardines)

DO’S & DON’TS

Here are do’s & don’ts to help you get the most gains

Eat

DO

  • Quality protein throughout the day (lean meats, poultry, fish, lentils, whey or plantbased protein powder)
  • Whole nuts & seeds, cold pressed oils and nut butters (especially those rich in Essential Fatty Acids, such as chia, hemp, flax, pumpkin seeds and walnuts)
  • Fruits & veggies (especially dark leafy greens and lower sugar fruits like berries)
  • High fibre root veggies (such as sweet potatoes, beets, carrots)
  • Healthy fats for cooking (coconut oil, ghee, grass-fed butter, olive oil)
  • Quality carbs (oatmeal, quinoa, wild rice)
  • Green Tea & Matcha Tea

DON’T

  • Eat packaged food products with added sugar
  • Drink Alcohol
  • Eat refined carbs such as white grains, or flour

Move

DO

  • 5 hours of physical activity per week (combination of cardio, high intensity training, and weights)
  • Daily ‘non-workout’ physical activity (taking the stairs, housework, playing with your kids)

DON’T

  • Overtrain
  • Sit for long periods of time

Lifestyle

DO

  • Sleep 7-9 hours per night
  • Keep hydrated throughout the day
  • Stay consistent with your routine and set realistic timelines for your goals

DON’T

  • Skimp on sleep
  • Yo-yo diet

maintain muscle gains reflex

Maintaining a lean body doesn’t need to be a chore

1 “All About Fat Loss | Precision Nutrition.” 2010. 29 Jul. 2016  <http://www.precisionnutrition.com/all-about-fat-loss>

2 “All About BCAAs | Precision Nutrition.” 2008. 3 Aug. 2016 <http://www.precisionnutrition.com/all-about-bcaas>

3 “CLA (Conjugated Linoleic Acid): A Detailed Review – Authority Nutrition.” 2015. 29 Jul. 2016 <https://authoritynutrition.com/conjugated-linoleic-acid>

4 “ Blomstrand, E. “A role for branched-chain amino acids in reducing central fatigue. – NCBI.” 2006. <https://www.ncbi.nlm.nih.gov/pubmed/16424144>

5 “All About BCAAs | Precision Nutrition.” 2008. 3 Aug. 2016 <http://www.precisionnutrition.com/all-about-bcaas>

 

Your Guide To Shred: Supplement and Diet Disclaimer: Information in this guide is for information purposes only. Before starting any supplement, diet, or exercise plan it is strongly advised that you check with your healthcare practitioner. For questions on any of the supplements or recommendations in this guide, please visit your nearest Reflex Supplements location.

WE ARE

REFLEX NATION

For more expert advice visit your local Reflex Supplements or get social with us

#reflexnation

Your best starts here

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