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Fat Loss Meal Plan

By on Oct 7, 2013 in Nutrition Blogs | 0 comments

Everyone wants me to write out a fat loss meal plan for them.  I always fight doing it because I don't want to spoon feed you everything.  Once I give you the proper macros I want you to put some skin in the game and figure it out yourself.  I do this because I want you to learn what foods contain high amounts of protein, fats, and carbs.  If I just spoon feed you a meal plan you're not learning anything.  I want you to learn and apply that knowledge every day for the rest of your life.  That's how you win in this crazy weight loss game.

So rather than give you an entire fat loss meal plan I'm going to give you an example of a day on fat shredder.  I'm also going to give you calorie goals based on certain criteria.  Then it's going to be up to you to APPLY yourself and figure out your other days.  If you are too high on protein, fats, or carbs, simply figure out what foods contain the macronutrient you're over on and cut back on those.  It's really not hard.  It just takes some effort on your part.

What is the Fat Shredder Diet?

The fat shredder diet is for men or women who are not within 2% of their desired body fat percentage and looking to shed fat.  The fat shredder diet is 50% protein, 30% carbs, and 20% fat.

Why does the Fat Shredder Diet Work?

Your body’s primary fuel at rest is fat and your primary fuel during intense exercise (like p90x, Insanity, TurboFire, etc) is carbohydrates. By lowering daily fat and carbohydrate intake the body is forced to use more stored body fat as fuel during and post workouts. Likewise, by decreasing calories the body will be forced to burn excess stored calories (body fat). Thus, the Fat Shredder diet works in two ways.  It targets fat loss and weight loss and it works amazingly well!

 

Who Should Use Fat Shredder?

I recommend anyone that has healthy kidney function and is not within 2% of their desired body fat percentage use the Fat Shredder plan.  This is not a permanent plan.  In fact you can up your carbs and lower your protein whenever you want.  I just find that my team has much better results when they stick to the plan until they are within 2% of their desired body fat.  

Always remember though that not everyone is alike and everyone has their own bio-individuality.  The important thing is that you track your food to know how your body is reacting to whatever plan you are on and make adjustments when needed.  If you're not sure when to adjust your nutrition you need to let me know :).

 

Fat Loss Meal Plan for Men:

Men should aim for 1800 - 2200 calories a day at a ratio of 50/30/20.  

This is assuming you are working out 30 - 60 minutes a day 5-6 days a week. Remember that your goal is always to eat as many calories and carbs as possible while losing a healthy amount of weight. 1-2 lbs a week is great. This will prevent metabolic damage. It will also give you room to cut more when you eventually hit a plateau.

Fat Shredder plan for men

 

Fat Loss Meal Plan for Women:

Women should aim for 1200-1400 calories a day at a ratio of 50/30/20.  

This is assuming you are working out 30 - 60 minutes a day 5-6 days a week. Remember that your goal is always to eat as many calories and carbs as possible while losing a healthy amount of weight. 1-2 lbs a week is great. This will prevent metabolic damage. It will also give you room to cut more when you eventually hit a plateau.

Women Fat Shredder

 

Tools to help you with the Fat Shredder Plan

1. Food scale.  They cost about $20 and they are a must.  If you're not weighing and measuring your food you're not tracking your food.

2. My Fitness Pal.  All you need to do to help you track your calories, protein, carbs, and fat is go to www.myfitnesspal.com and sign up for your free account.  In the goals section you can set your protein to 50%, carbs to 30%, and fats to 20% and myfitnesspal will automatically track it for you.  There is also an app that is great and even has a barcode scanner.  It really couldn't be simpler.  The days of working hard to track your food are over.  If you aren't tracking you're just being lazy and limiting your potential.

If you would like more 1-on-1 help or nutrition advice for ultimate fat loss please see our getting started page to see how to get the best results possible

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