The 6 Week Shredded (Fat Loss) Workout and Diet Plan is designed to help you reach your fitness goals.

6 Weeks Shredded (Fat Loss) Workout Plan

This Six weeks Shredded (Fat Loss) program will have four days of weight training on Monday, Tuesday, Thursday and Friday, and cardio and abs training on Wednesdays and Saturdays. And Sunday will be your rest day (Off day).

Workout Schedule

The 6 Week Shredded (Fat Loss) workout plan is not easy, but it will definitely transform your body if you follow it. The key is to ask yourself if having a great body is worth it for you. In fact, to my mind, part of getting something is knowing what you have to give up in order to get it. If you decide to follow this Shredded (Fat Loss) program, you may find that showing off in the swimming pool is much better than missing a workout.

1. Monday: Weight Training (Shoulders, Triceps + Upper Abs)

Shoulder and Triceps Workout

EXERCISES	SET-2	SET-2	SET-3
SHOULDERS EXERCISES:
1. Super set
1a. Dumbbell Shoulder Press 1b. Rear Delt Cable Fly	15reps	12reps	10reps
2. Giant set
2a. Dumbbell Side Raise 2b. Cable Front Raise 2c. Rear Delt Dumbbell Fly	12reps	10reps	10reps
3. Giant set
3a. Dumbbell Front Raise 3b. Cable Side Raise 3c. Dumbbell Arm Circles	10reps	10reps	10reps
TRICEPS EXERCISES:
4. Super set
4a. Dumbbell Skull Crusher 4b. Triceps Push-down	12reps	10reps	10reps
5. Super set
5a. Rope Overhead Extension 5b. Dumbbell Kick Back	12reps	10reps	10reps
6. Giant set
6a. Rope overhead Extension (on bench) 6b. Close Hand Pushups 6c. Tricep Bench Dips	12reps	10reps	8reps

Upper Abs Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Incline Crunches 1b. Incline Twist	20reps	20reps	20reps
2. Super set
2a. Standing Rope Crunches 2b. Standing Rope Side Crunches	20reps	20reps	20reps
3. Super set
3a. Rope Crunches on Knee 3b. Rope Oblique Crunches on Knee	20reps	20reps	20reps
4. Super set
4a. Crunches on Lat Machine 4b. Dumbbell Side Bend with rotation	20reps	20reps	20reps
5. Regular set
5a. Stomach Vacuum (5sec hold)	10times	10times	10times

2. Tuesday: Weight Training (Chest, Upper Back + Lower Abs)

Chest and Upper Back Workout

EXERCISES	SET-2	SET-2	SET-3
CHEST EXERCISES:
1. Giant set
1a. Dumbbell Inclined Press 1b. Dumbbell Flat Bench Press 1c. Dumbbell Decline Press	12reps	10reps	8reps
2. Super set
2a. Cable Fly 2b. Decline Cable Fly	15reps	12reps	10reps
3. Drop set
3a. Incline Dumbbell Fly	6reps, 8reps, 10reps, 12reps,	6reps, 8reps, 10reps, 12reps	6reps, 8reps, 10reps, 12reps
4. Super set
4a. Decline Pushups 4b. Regular Pushups	12reps	10reps	8reps
UPPER BACK EXERCISES:
5. Giant set
5a. High Angle Rope Upright Row 5b. Mid Angle Rope Upright Row 5c. Low Angle Rope Upright Row	10reps	10reps	10reps
6. Extended set
6a. Dumbbell Shrugs	15reps, 12reps, 10reps, 8reps, 10reps, 12reps, 15reps	15reps, 12reps, 10reps, 8reps, 10reps, 12reps, 15reps	15reps, 12reps, 10reps, 8reps, 10reps, 12reps, 15reps

Lower Abs Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Laying Leg Pull-in 1b. Mountain Climber Cross Body	20reps	20reps	20reps
2. Super set
2a. Hanging Knee Raise 2b. Side Bridges	20reps	20reps	20reps
3. Super set
3a. V-Crunches 3b. Hanging side Raise	20reps	20reps	20reps
4. Super set
4a. Decline Planks (on the Bench) 4b. Cricket Short Crunch	20reps	20reps	20reps

3. Wednesday: Cardio and Abs (HIIT Treadmill + Upper Abs)

20 Minutes Cardio (HIIT Treadmill)

TIME	SPEED	TOTAL TIME	SPRINT – RECOVERY
0:01	3.0	5minutes	Warm-up
5:01-5:30	6.0	30seconds	Sprint
5:31-6:00	–	30seconds	Recovery (jump off the Treadmill)
6:01-6:30	6.5	30seconds	Sprint
6:31-7:00	–	30seconds	Recovery
7:01-7:30	7.0	30seconds	Sprint
7:31-8:00	–	30seconds	Recovery
8:01-8:30	7.5	30seconds	Sprint
8:31-9:00	–	30seconds	Recovery
9:01-9:30	8.0	30seconds	Sprint
9:31-10:00	–	30seconds	Recovery
10:01-10:30	8.5	30seconds	Sprint
10:31-11:00	–	30seconds	Recovery
11:01-11:30	9.0	30seconds	Sprint
11:31-12:00	–	30seconds	Recovery
12:01-12:30	9.5	30seconds	Sprint
12:31-13:00	–	30seconds	Recovery
13:01-13:30	10.0	30seconds	Sprint
13:31-14:00	–	30seconds	Recovery
14:01-14:30	10.0	30seconds	Sprint
14:31-15:00	–	30seconds	Recovery
15:01-20:00	3.0	5minutes	Walk slow (cool down)

Upper Abs Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Incline Crunches 1b. Incline Twist	20reps	20reps	20reps
2. Super set
2a. Standing Rope Crunches 2b. Standing Rope Side Crunches	20reps	20reps	20reps
3. Super set
3a. Rope Crunches on Knee 3b. Rope Oblique Crunches on Knee	20reps	20reps	20reps
4. Super set
4a. Crunches on Lat Machine 4b. Dumbbell Side Bend with rotation	20reps	20reps	20reps
5. Regular set
5a. Stomach Vacuum (5sec hold)	10times	10times	10times

4. Thursday: Weight Training (Lat, Mid Back, Biceps + Lower Abs)

Lat, Mid Back, and Biceps Workout

EXERCISES	SET-2	SET-2	SET-3
LAT AND MID BACK:
1. Giant set
1a. Wide Grip Lat Pull Down 1b. Close Grip Lat Pull Down 1c. Machine Rows	12reps	10reps	10reps
2. Super set
2a. Dumbbell Rows 2b. Single Hand Cable Lat Pulldown	15reps	12reps	10reps
3. Super set
3a. Straight Bar Pull down 3b. Rope Rows	12reps	10reps	10reps
BICEPS EXERCISES:
4. Super set
4a. Machine Preacher Curl (Long Head) 4b. Close Grip Machine Preacher Curl (Short Head)	15reps	12reps	10reps
5. Super set
5a. Dumbbell Hammer Curl 5b. Cable Overhead Biceps Curl	12reps	10reps	10reps
6. Giant set
6a. Cable Conc. Curl (Mid-Lower Angle) 6b. Cable Curl 45° 6c. Laying Biceps Curl	12reps	10reps	8reps

Lower Abs Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Laying Leg Pull-in 1b. Mountain Climber Cross Body	20reps	20reps	20reps
2. Super set
2a. Hanging Knee Raise 2b. Side Bridges	20reps	20reps	20reps
3. Super set
3a. V-Crunches 3b. Hanging side Raise	20reps	20reps	20reps
4. Super set
4a. Decline Planks (on the Bench) 4b. Cricket Short Crunch	20reps	20reps	20reps

5. Friday: Weight Training (Quads, Hamstrings, Calves + Upper Abs)

Legs: Quads, Hamstrings, and Calves Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Dumbbell Squat 1b. Dumbbell Step-up	15reps	12reps	10reps
2. Super set
2a. Dumbbell Lunges 2b. Dumbbell Sumo Squat	15reps	12reps	10reps
3. Super set
3a. Leg Extension 3b. Laying Leg Curl	15reps	12reps	10reps
4. Super set
4a. Rope Side Lunges 4b. Rope Cross Lunges	12reps	10reps	10reps
5. Giant set
5a. Standing Calf Raise Toe Inward 5b. Standing Calf Raise Toe Outward 5c. Seated Calf Raise With Dumbbell	12reps	10reps	8reps

Upper Abs Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Incline Crunches 1b. Incline Twist	20reps	20reps	20reps
2. Super set
2a. Standing Rope Crunches 2b. Standing Rope Side Crunches	20reps	20reps	20reps
3. Super set
3a. Rope Crunches on Knee 3b. Rope Oblique Crunches on Knee	20reps	20reps	20reps
4. Super set
4a. Crunches on Lat Machine 4b. Dumbbell Side Bend with rotation	20reps	20reps	20reps
5. Regular set
5a. Stomach Vacuum (5sec hold)	10times	10times	10times

6. Saturday: Cardio and Abs (Cardio + Lower Abs)

20 Minutes Cardio (HIIC Treadmill)

TIME	SPEED	TOTAL TIME	SPRINT/RRECOVERY
0:01	3.0	5minutes	Warm-up
5:01-5:30	6.0	30seconds	Sprint
5:31-6:00	–	30seconds	Recovery (jump off the Treadmill)
6:01-6:30	6.5	30seconds	Sprint
6:31-7:00	–	30seconds	Recovery
7:01-7:30	7.0	30seconds	Sprint
7:31-8:00	–	30seconds	Recovery
8:01-8:30	7.5	30seconds	Sprint
8:31-9:00	–	30seconds	Recovery
9:01-9:30	8.0	30seconds	Sprint
9:31-10:00	–	30seconds	Recovery
10:01-10:30	8.5	30seconds	Sprint
10:31-11:00	–	30seconds	Recovery
11:01-11:30	9.0	30seconds	Sprint
11:31-12:00	–	30seconds	Recovery
12:01-12:30	9.5	30seconds	Sprint
12:31-13:00	–	30seconds	Recovery
13:01-13:30	10.0	30seconds	Sprint
13:31-14:00	–	30seconds	Recovery
14:01-14:30	10.0	30seconds	Sprint
14:31-15:00	–	30seconds	Recovery
15:01-20:00	3.0	5minutes	Walk slow (cool down)

Lower Abs Workout

EXERCISES	SET-2	SET-2	SET-3
1. Super set
1a. Laying Leg Pull-in 1b. Mountain Climber Cross Body	20reps	20reps	20reps
2. Super set
2a. Hanging Knee Raise 2b. Side Bridges	20reps	20reps	20reps
3. Super set
3a. V-Crunches 3b. Hanging side Raise	20reps	20reps	20reps
4. Super set
4a. Decline Planks (on the Bench) 4b. Cricket Short Crunch	20reps	20reps	20reps

Note: There is no rest in between the exercises, during workout take 60 seconds rest after super set and 90 seconds rest after giant set.

How to carry out the Shredded (Fat Loss) training

Do giant sets and super sets, with no rest in between sets, do three exercises one after the other in giant set and two exercises one after the other in super set.

• When you do the 12-10-8 reps, that means:
  1. In your first set, you should choose a weight in which you fail in the 12 rep range.
  2. In your second set, pick a weight in which you fail in the 10 rep range.
  3. Your third set, in which you fail in the 8 rep range.
• Speed: Lift under control; Do not just throw around weights. Take 1 second to lift the weight and 1 second to 2 seconds to lower the weight.
• Rest Period: Rest about 60 seconds to 90 seconds between each giant set, super set, drop set and extended set, and rest 2 to 3 minutes between the muscle groups.

Nothing will boost your metabolism more effectively than the challenging workouts given above! These face-pace workouts are definitely for fat loss, cut-up and getting lean.

Shredded (Fat Loss) Nutrition and Supplements

Shredded (Fat Loss) Nutrition and Supplements, burn your fat at an extremely efficient rate. It keeps your metabolism at an optimal rate throughout the diet, promote optimal recovery, maintain your muscle mass. The Shredded (Fat Loss) diet also emphasize your ability to maintain a high energy level in Gym.

Nutrient and micronutrient balance

If you don’t provide your body with the proper balance of macronutrients (proteins, carbs, fats) and micronutrients (vitamins and minerals), you’ll never reach your goal of becoming shredded.

In other words, if you try to get your body to burn fat by starving it of one or more nutrients, you’ll hit a plateau in a head on collision that won’t be easy to recover from.

The intention is to include everything in your diet to keep your body running at 100 percent of its potential, and this in return will reward you by maintaining a high metabolic rate.

Let’s analyze the concepts:

Macronutrients (Proteins, Carbs, Fats)

Proteins

You’ll find plenty of protein in this “Shredded (Fat Loss) Diet Plan”, with each meal packed with the important food source.

Many people make the mistake of reducing their protein intake, protein is one of the most essential things¹, without enough protein you will lose your muscle mass at an extremely high rate and sabotage the fat burning efforts.

Carbs

All your carbohydrates will come from fibrous sources.

Unless you’re taking in your post-workout shake, you won’t be allowed any simpler sources. Its role is to reduce protein, maintain energy levels in the gym, and also involves the release of insulin after a workout.

Remember, your body releases cortisol at an incredible rate after a workout! Cortisol has been proven to reduce the production of thyroid hormone², the lower your production in this area, the slower your metabolic rate.

Fats

Those who say that all fats are bad for you are, of course, dangerously incorrect.

As it turns out, if you want to prevent cancer, plant-based fats are powerful cancer-fighters³. If you are currently battling colon cancer, prostate cancer or breast cancer, it is essential to include plant-based fats in your diet on a daily basis.

Healthy fats include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, peanut butter and coconut. They also improve your heart health (cardiovascular health) and fight weight gain and obesity.

Micronutrients (Vitamins and Minerals)

A game that many athletes play with their diet is their regular intake of vitamins.

In other words, they take them when they want to, and that’s a rarity! You need to take a multivitamin and multimineral every day without fail.

National Institutes of Health in 2006 and the 2010 Dietary Guidelines for Health and Americans concluded that there was not enough evidence to recommend for or against the use of any vitamins, including multivitamins, to prevent heart disease, cancer, and other chronic conditions. ^{4 5}

Observational studies have looked at possible links between multivitamin use and cancer. The Physicians’ Health Study II nudges evidence in the direction of benefit for a standard multivitamin—multimineral.⁵

Essential Supplements

Emphasize three or four essential supplements that everyone should be taking during the 6 Week Shredded Program. The list could more, but suffice it to say that the concepts below are vital to your success!

If you take into account each of the micro and macro nutrients, and give them their due, you will get the following from the diet:

• A high metabolic rate in throughout whole diet
• Give better pump in the gym
• You’ll potentially maintain all your muscles
• Get recover fast
• You will feel more refreshed
• You won’t be as sore

1. Multivitamins

As multivitamins help support macronutrient requirements, you should start the day with a good natural multivitamin and mineral supplement.

It is supposed to support overall health and wellness, boost energy levels and help muscles recover from workouts. The best time to take a multivitamin is in the morning.

2. Whey Protein Isolate

The next supplement that highly recommends to everyone is a high quality protein supplement i.e. Whey Protein Isolate or Whey Protein.

Protein is everywhere. Protein supplements can make your life a lot easier and ensure that you do not miss out on this essential nutrient. Everything you see in the mirror is protein – your hair, skin, eyes and muscles. Protein responsible for tissue growth and repair.⁶

Protein supplements can be taken at any time of the day when you need a snack or a meal replacement. But I recommend taking a protein shake straight after your shredded post-workout meal to give your muscles the nutrients they need to kick-start recovery and growth.

Note: Remember to follow the serving size as it is recommended for each individual protein supplement so that you don’t overdose on calories.

BCAA (Branched Chain Amino Acid)

Branched chain amino acids (BCAAs) are an essential amino acid that the body does not make on its own.

There are three BCAAs:

1. Leucine
2. Isoleucine
3. Valine

BCAAs are important for muscle growth. While whey protein is rich in BCAAs, consuming additional BCAAs during your workout can further enhance recovery and provide a quick source of muscle energy. As a result, BCAAs can improve workouts and enhance performance.

Pre-Workout Supplements

A good pre-workout supplement will cover the bases with quality branched-chain amino acids, creatine, beta-alanine and betaine, not to mention stimulants like caffeine⁷:

• To boost your focus and training intensity
• Muscle strength
• Pumps to increase endurance
• Increase muscle mass
• Promote muscle growth

For stimulants, the best and safest bet is caffeine. It is one of the most studied sports nutrition supplements on the market and is often shown to improve athletic performance. Not only does clinical research show that caffeine is very safe, but it may also enhance overall health.⁸⁹¹⁰

For performance gains, you need at least 200mg of caffeine before a workout for it to be effective.¹¹

6 Week Shredded Diet Schedule

DAYS	LOW CARBS – HIGH CARBS
Monday	High protein and low carb
Tuesday	High protein and low carb
Wednesday	High protein and low carb
Thursday	High protein and low carb
Friday	High protein and low carb
Saturday	High protein and low carb
Sunday	High carb and moderate protein

Monday to Saturday: High Protein and Low Carb Meal

Microbreakdown: Calories = 2000; carbs = 120g, protein = 209g, fat = 82g.

30 minutes before Breakfast

INGREDIENTS	QUANTITIES
Black coffee or Green tea	1 cup

1. Breakfast

INGREDIENTS	QUANTITIES
Oat Meal:
Oats	1/2 cup
Whey protein	1 scoop
Almonds	12
Raisins	12
Apple	1/2
Cinnamon	1 pinch
Water	1/2 cup
Multivitamin	1

2. Mid-morning Snacks

INGREDIENTS	QUANTITIES
High Protein Cup Cake:
Whey protein	1 scoop
Whole egg	1
Peanut butter	1 Spoon
Green tea	1 cup

3. Lunch

INGREDIENTS	QUANTITIES
Chicken breast (grilled or roasted or boiled)	100g
Kidney beans	1/4 cup
Olive oil	1/2 spoon
Apple vinegar	1 spoon
Almonds	10
Raisins	10
Green veggies:
Cabbage	1/2 cup
Spinach	Lil bit
Cucumber	1/4
Carrot	1 whole
Tomatoes	1/2

4. Evening snacks

INGREDIENTS	QUANTITIES
Eggs white (boiled)	4
Whole eggs (boiled)	1
Yogurt (low fat)	1 cup
Apple	1/3

5. Dinner

INGREDIENTS	QUANTITIES
Chapati (whole wheat)	1
Yogurt (non-fat)	1/4
Kidney beans	1/2 cup
Cabbage	2 tablespoon
Onion	2 tablespoon
Cucumber	2 tablespoon
Tomato	2 tablespoon
Ketchup	1 spoon
Salt	sprinkle
Pepper	sprinkle
Olive oil	1 spoon

6. 30 minutes Before bed

INGREDIENTS	QUANTITIES
Yogurt (low-fat)	1 cup
Whey protein or casein protein	1 scoop
Almonds	15

Pre Workout

INGREDIENTS	QUANTITIES
Amino energy (BCAAs) (5-10 g)	1 sp
Creatine monohydrate	1 sp
Water	200 ml

Post Workout drink

INGREDIENTS	QUANTITIES
Whey protein isolate	1.5 scoop
BCAAs	5g
Multivitamin	1
Banana	1
Water	250 – 300 ml

Sunday: High Carb and Moderate Protein Meal

Microbreakdown: Calories = 2000; carbs = 221g, protein = 166g, fat = 50g.

30 minutes before Breakfast

INGREDIENTS	QUANTITIES
Black coffee or Green tea	1 cup

1. Breakfast

INGREDIENTS	QUANTITIES
Whole wheat bread	2 slice
Whole egg	2
Egg white	4
Spinach (chopped)	1 handful
Onion (chopped)	2 spoon
Green bell pepper (chopped)	4 spoon
Green chili (chopped)	1/2 spoon
Salt	–
Multivitamin	1
Black coffee or Green tea	1 cup

2. Mid-morning snacks

INGREDIENTS	QUANTITIES
Black roasted channa	1/2 cup
Soyabeans (roasted)	1/2 cup
Fress fruit juice (no salt and no sugar added)	1 glass

3. Lunch

INGREDIENTS	QUANTITIES
Brown rice (coocked)	1/2 cup
Yogurt (non-fat)	1/2 cup
Ketchup	1 spoon
Tomato	1/2
Cucumber	1/4
Onion	1/4
Kidney beans	1/4 cup
Chickpeas	1/4 cup
Fresh coriander (chopped)	1 spoon
Salt	–
Pepper	–

4. Evening Snacks

INGREDIENTS	QUANTITIES
Spinach	little bit
Cabbage (chopped)	little bit
Cottage cheese	3 sticks
Cucumber (chopped)	little bit
Onion	2 rings
Whole wheat bread	2 slice
Yogurt (non-fat)	2 spoon
Katchup	1 spoon
Salt/pepper	–
Fresh mix (carrot + cucumer + ginger) juice (optional)	1 glass

5. Dinner

INGREDIENTS	QUANTITIES
Chapati (whole wheat)	2
Paneer	150g
Bell pepper	2 spoon
Onion	2 spoon
Tomato	2 spoon
Green peas	2 spoon
Olive oil	1/2 spoon

6. 30 minutes before bed

INGREDIENTS	QUANTITIES
Milk (cold or warm)	1 glass
Supgar	1 teaspoon
Almond	15

Bottom line

Fat loss, or “shredding,” program involves losing body fat while preserving or building muscle mass. While there are many approaches to fat loss, the key is to create a calorie deficit, which means burning more calories than you consume.

Your diet plays a crucial role in fat loss. Aim for a moderate calorie deficit (around 500 calories per day), and make sure you’re getting enough protein to preserve muscle mass. Use a calorie calculator to determine your daily calorie needs and create a moderate calorie deficit of around 500 calories per day. Choose whole, nutrient-dense foods and avoid processed, high-calorie junk foods. Make sure to consume enough protein to preserve muscle mass.

Remember, fat loss is not an overnight process. It requires dedication, consistency, and a healthy lifestyle. Fat loss takes time and consistency. Stick to your nutrition and exercise plan, and be patient with your progress. Track your progress with measurements and progress pictures, and celebrate your small victories along the way.

Adjust your program as needed based on your progress and feedback from your body. Remember to listen to your body and make adjustments as needed to avoid injury or burnout.

1. The Nutrition Source. Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein[↩]
2. Yoshinao Katsu, Michael E. Baker, in Handbook of Hormones. Second Edition, 2021; Available here: https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/cortisol[↩]
3. 2020 Jul; 12(7): 2010. DOI: 10.3390/nu12072010. The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis. Esther Molina-Montes, Elena Salamanca-Fernández, Belén Garcia-Villanova,1 and Maria José Sánchez.[↩]
4. Volume 23, Number 2. May 15–17, 2006. NIH State-of-the-Science Conference Statement on Multivitamin/Mineral Supplements and Chronic Disease Prevention.[↩]
5. October 17, 2012. By Patrick J. Skerrett, Former Executive Editor, Harvard Health. Daily multivitamin-multimineral may help protect against cancer.[↩][↩]
6. Journal of Oral Pathology & MedicineVolume 35, Issue 5 p. 292-300. doi: 10.1111/j.1600-0714.2006.00427.x. The use of surface-enhanced laser desorption/ionization time-of-flight mass spectrometry to detect putative breast cancer markers in saliva: a feasibility study. Charles F. Streckfus,Lenora R. Bigler,Michael Zwick. Available here: https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0714.2006.00427.x.[↩]
7. J Strength Cond Res. 2016 May;30(5):1438-46. doi: 10.1519/JSC.0000000000001223. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. Available here: https://pubmed.ncbi.nlm.nih.gov/26439785/.[↩]
8. J Int Soc Sports Nutr. 2010; 7: 5. doi: 10.1186/1550-2783-7-5. International society of sports nutrition position stand: caffeine and performance. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824625/.[↩]
9. Neurosci Biobehav Rev. 2016 Dec;71:294-312. doi: 10.1016/j.neubiorev.2016.09.001. Epub 2016 Sep 6. A review of caffeine’s effects on cognitive, physical and occupational performance. Available here: https://pubmed.ncbi.nlm.nih.gov/27612937/.[↩]
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11. Appl Physiol Nutr Metab. 2016 Aug;41(8):850-5. DOI: 10.1139/apnm-2016-0053. Epub 2016 Apr 1. Low and moderate doses of caffeine late in exercise improve performance in trained cyclists. Available here: https://pubmed.ncbi.nlm.nih.gov/27426699/.[↩]