By Jim Stoppani, PhD and Eric Velazquez

We're providing you with a no-B.S. blueprint for getting ultra lean. And we don't mean "over the course of time" or "eventually" – we mean "this month." This detailed training and nutrition plan will definitely test your resolve but we doubt you'll be complaining when you see how you look at the end of the month.

The Cheap Fat Burner Stack
If you're on a budget – and who isn't in this economy? – then buying a pre-made supplement stack may be outside of your wallet size. These three fat burners are not only effective, but cheap. In fact, the first two ingredients are so effective that they are found in almost every fat burner on the market.

Supplement Dose
Green Tea Extract 500-1000 mg 3 x daily before meals
Caffeine 100-300 mg in the morning; 1 hour before workouts
Capsaicin 40,000 – 80,000 Scoville thermal units three times a day

The Build-Muscle, Drop-Fat Stack
This stack helps you maximize muscle growth and fat loss by boosting fat loss while simultaneously increasing testosterone and its functions in the muscle. For example, carnitine not only shuttles fat into the area of cells where it is burned, it increases the amount of testosterone receptors in muscle cells. Yohimbine not only burns fat but it boosts testosterone levels, as does forskolin.

Supplement Dose
Carnitine 1-3 g with breakfast; pre workout meals; post workout meals; nighttime meals
Yohimbine 2-10 mg three times a day; one dose 30 min. before workouts
Forskolin 20-50 mg of forskolin 2-3 times daily before meals

A Feel for Fat Burning Stack
This stack will not only melt the fat off, it will help you feel less hungry, feel less moody, and feel full of energy while dieting for the next 30 days.

Supplement Dose
Beta-phenylethylamine 100-500 mg 1-2 times daily
Synephrine 200-600 mg of citrus aurantium standardized for 5-20 mg of synephrine, 2-3 times per day before meals
Caffeine 100-300 mg in the morning; 1 hour before workouts

Aminos That Burn Fat Stack
These three aminos don't just build muscle, they burn fat too. For example, arginine boosts nitric oxide (NO) levels, which increases the release of fat from fat cells. Glutamine has been found to boost metabolic rate and the branched-chain amino acids (BCAA), particularly leucine, have been found to enhance fat loss.

Supplement Dose
Arginine 3-5 grams of 30-60 minutes before breakfast; 30-60 minutes before workouts; 30-60 minutes before bed.
Glutamine 5-10 with breakfast; with pre and postworkout meals; before bed
BCAAs 5-10 with breakfast; with pre and postworkout meals; before bed

Minerals That Munch Fat Stack
Most guys only think of minerals as something in their multivitamin/mineral supplement that they know they should take for health purposes. Yet several minerals are critical for helping you get and stay lean. For example, getting adequate calcium keeps a hormone that aids fat gain at bay. Selenium keeps thyroid hormone production up and zinc keeps metabolic rate high. Getting ample amounts of these three will do the trick.

Supplement Dose
Calcium 500-600 mg twice per day with meals
Selenium 200-400 mcg per day with meals
ZMA Provides 30 mg zinc – take on an empty stomach 30-60 minutes before bed

Fats That Fry Fat Stack
Twenty years ago, every nutritionist and doctor were stressing the importance of a low-fat diet void of all kinds of fat, even the healthy ones. So it may seem paradoxical to suggest that taking fats can help you drop fat. Yet these three – fish oil, conjugated linoleic acid (CLA) and gamma-linolenic acid (GLA) will do just that.

Supplement Dose
Fish oil 1-2 grams two to three times per day with meals
CLA 2-3 grams two to three times per day with meals
GLA 1-3 grams two to three times per day with meals