The MCD Weight Loss Plan

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MCD Weight Loss System

The Healthy Way To Get Fit and Lose Weight

Simple Diet, Hard Workouts!

The MCD Weight Loss Plan is a unique but simple way to lose weight. It combines the best Muscle building workouts with Cardio routines and Diet rules to help you lose weight quickly and safely and keep the weight off.

Download the ebook (pdf format) here

The book is also now available in ePub format for Apple devices:


  179 comments for “The MCD Weight Loss Plan

  1. MotleyHealth
    August 2, 2010 at 9:59 pm

    Please note that the Cardio section will be published shortly, followed by the Diet section and then the weekly programs.

  2. MotleyHealth
    August 3, 2010 at 11:11 am

    Cardio rules now updated. Diet next.

  3. MotleyHealth
    August 3, 2010 at 8:45 pm

    Diet rules are now online. We shall be expanding on each part soon. Next step is the weekly workout ideas and meal plans.

  4. MotleyHealth
    August 18, 2010 at 12:05 pm

    Links to all the main weight training and bodyweight exercises have now been added. The Pull Up exercises have also been expanded on and moved to their own page – How To Do Pulls Ups and Chin Ups

  5. Napoleon
    November 10, 2010 at 4:35 am

    What about milk?

  6. MotleyHealth
    November 10, 2010 at 2:23 pm

    You can drink milk.

  7. Jonsin
    November 21, 2010 at 7:56 pm

    pls i need exercise routine on how to lose fat. do i need to jog, push-ups,..

  8. MotleyHealth
    November 21, 2010 at 9:20 pm

    Hi Jonsin, the last item in the plan is the “Weekly Exercise Routine”. This is a good place to start. The links to the various different exercise workouts all provide more details of the exercises you should do.

    If it is not clear please let me know and I will add more details to this page.

  9. Lee Grismer
    December 4, 2010 at 3:26 pm

    Is it ok to drink caffeinated diet sodas that have zero calories?

  10. MotleyHealth
    December 4, 2010 at 7:37 pm

    Yes, zero calorie drinks are OK.

  11. rob
    December 19, 2010 at 11:15 pm

    can you drink whey protein i normal drink it after i exercise

  12. MotleyHealth
    December 20, 2010 at 12:23 am

    You sure can Rob.

  13. Gaurav
    December 27, 2010 at 10:21 pm


    Great article! One of the few places where everything was given without sending you through tonnes of false advertisements!!

    How does an ectomorph go about losing that last layer of fat without losing any muscle? I eat pretty healthy, workout heavy, and play tennis, so what is it that’s not letting that last bit of fat go? Will HIIT help?

  14. MotleyHealth
    December 27, 2010 at 11:50 pm

    HIIT will certainly help. Really you just have to try it and see. Some HIIT, some weight training, more diet adjustments.

  15. imran
    December 28, 2010 at 9:26 pm


    Great Site. I cant find the links to find the cardio section, the diet section or the weekly programs.

    Am i missing a link that s obvious

  16. MotleyHealth
    December 29, 2010 at 3:22 pm

    It’s all in the article above.

  17. iman
    December 30, 2010 at 5:45 pm

    Thanks for the response, a fantastic site and article.

    I found the example of a daily diet that will provide enough energy to work and exercise extremely useful and it going to help me immensely as that guide is simple and easy to undestand whilst feeling confident I have enough calories to burn fat.

    Can you give more examples pls, of a food plan day , or more suggestions as snacks..

    Thank you

  18. Andy
    January 5, 2011 at 8:56 am

    Wonderful website and such a great help.

    I don’t know if i skipped reading anything about the different types of milk. Can i consumer regular whole milk or should it always be skimmed or non-fat milk?


  19. MotleyHealth
    January 5, 2011 at 9:42 am

    Any form of milk is OK really so long as you factor in the additional calories of whole milk and do not let that send you over your daily limits.

  20. danielle
    January 7, 2011 at 2:43 am

    i really cant eat too much fish (weird seafood allergy) i can eat salmon and tuna, also shrimp and crab, with light lobster. I need to know are there any differences using these as replacements to any fish that i cant eat? (tilapia, catfish, perch, and others)

  21. MotleyHealth
    January 7, 2011 at 11:33 am

    Hi Danielle. Sounds like you are eating a healthy range of fish and seafood, more than most people do. Your best bet is to search for each on in Wikipedia and look at the nutrition information. Generally all seafood/fish is a good content of healthy fats and proteins. Farmed can be less healthy than some wild. Some shellfish can have high levels of heavy metals, depending on where they are caught in the wild. But generally a fish diet is healthy, certainly healthier than eating red meat every day.

  22. Bre
    January 8, 2011 at 2:21 am

    Hi I am 18 years old and I am in a weights class at school, doing muscle building workouts four days a week, for 30 minutes. My arms and legs have become toned but my stomach and “muffin top” seem to only be getting worse. What can I do to help this?

  23. catalina
    January 9, 2011 at 2:10 am

    are quaker chewy bars ok for a snack?

  24. MotleyHealth
    January 9, 2011 at 7:31 pm

    Hi Bre. Weight training is a great way to get in shape, but as you may have noticed it will only increase muscle size, if you still eat too much then you will still gain fat. You may benefit from some more intensive exercise to ensure that you burn more calories, or as your muscle grow and your metabolism increases you may start to burn some fat too. If losing that stomach fat is the key now then you will need to look carefully at your diet and ensure that you reduce calories enough to aid fat burning while still eating a good balance of proteins, carbs and fats to aid muscle growth.

  25. MotleyHealth
    January 9, 2011 at 10:26 pm

    So long as you are adding those calories to your daily total and not exceeding the amount of calories you are allowing yourself for weight loss, then yes. But you have to ask, do you need all that energy? Maybe something with fewer calories would be better, such as fruit?

  26. Nathan
    January 11, 2011 at 12:29 pm

    hello i am 22 years old, i have a fairly good diet as i am careful about what i eat and quantities of bad foods as i limit my intake of bad sugars etc. i also go to the gym 3 times a week doing 40 minutes of cardio and 40 minutes circuit training in each session, along with this i play golf at the weekends so another 4/5 hours of walking, but despite all this i cant lose that bit of fat that im working so hard to get rid of, any advice? Thanks

  27. MotleyHealth
    January 11, 2011 at 12:37 pm

    If you are active then the problem is probably that you need to reduce the amount of food you eat. You say that you limit you intake of of bad sugars, but do you limit your intake of other food? Excess calories causes weight gain, does not matter if those calories are healthy fruits or burgers.

  28. Mary
    January 12, 2011 at 2:25 am

    Hey, thanks for the article. For once, I can actually find a website that gives me the help I need. Anyway, over the summer, I weighed 160 and dropped to 138 in a couple months. I accomplished this by following an excersising DVD. (Dancing and etc., 10 mins. each excercise, targeting different parts of the body.) My height is 5’5. Even though I’ve lost the weight, I’d like to tone up and harden my legs, arms, and especially my stomach. I still have some fat but I don’t know what to do. I’m a teenager, so does everything in your article apply to us or not? Also, is whole wheat or multi-grain bad to eat?

  29. MotleyHealth
    January 12, 2011 at 4:06 pm

    Hi Mary, heavy weight training is best avoided for younger teens (until around 16 years) but bodyweight training and other cardio / strength workouts are OK. Also using light weights should be OK too.

    Whole grain is much better than white bread, but it is still calorie dense. To lose weight and get fit you really need to minimise calories and ensure that your diet provides all the macro-nutrients and vitamins that you require also, so bread and other staples should be reduced and replaced with fruits, vegetables and other healthy foods.

  30. Mary
    January 13, 2011 at 2:41 am

    Thanks for the quick response, it’s very helpful.

  31. Eunice
    January 13, 2011 at 4:13 pm

    I am 23 years old 5′ 1″ tall, I currently weight 147 with a BMI of 28%. I used to be a runner in High School and I have kept my resistance. So now I run and it takes a lot more effort to get my heart rate up, since I used to run. I have been running almost every day for the past two weeks in combination with lifting weights (this has not been intense), I run a total of three miles per day and weekend 5 miles; my first 2 miles I run them at level 6 which is 1 mile in 10 min and then I increse the velocity to 7.5… So basiclly I finished very exhusted but my heart rate still doesnt go up that high.. highest it gets is 158. I have been following a healthy diet (I think) but I still don’t lose the body fat, I have lost two pounds tho. Could you please advice me on a good routine? This is so frustrating also a good diet?… I am assuming I must be doing something wrong. The following is an example of my meals

    Breakfast: Two scramble eggs with Two stripes of thin Turkey bacon and 1 glass of fat free milk.

    Snack: walnuts

    Lunch: Salad with turkey, ham and some sprinkle cheese on it with tomato, avocado

    Snack: Cheese stick

    Dinner: Chicken Breast (only with salt and pepper) with steam Vegetables.

    Please I need some HEEELOP!

    Thnak you very much in advance :)

  32. MotleyHealth
    January 13, 2011 at 4:35 pm

    Hi Eunice. I think that you are doing well. You have lost 2 pounds in 2 weeks, and those are the first 2 weeks too. As you get fitter and put on more muscle, you will be able to exercise harder and also you will raise your metabolism (more muscle) so you will burn more fat, and lose more weight. By following a healthy diet and exercising you are setting yourself up for long term health, in terms of both fitness and dietary health. You may want to swap the cheese stick snack for something that will aid you more, such as cottage cheese.

    For weight lifting it is best to do the big compound moves, such as bench press, shoulder press, deadlift, squat, row and standing bicep curls. Do 2 or 3 sets of around 8 reps for each exercise 2 or 3 times per week, in addition to the running.

    Remember, you have only just started again and already lost 2 pounds, so you are doing OK really.

  33. taylor
    January 15, 2011 at 8:59 pm

    I’m 16 and 5ft 3in 144lbs. I want to loose stomach weight, my arms and legs are toned. I try to eat smaller portions but when I only eat a salad for dinner my parents say I neeed more. At lunch I buy school lunch which is a sub on white bread, what would be good to bring for lunch?? I really want to weight 120lbs, wanna do whatever it will take.

  34. MotleyHealth
    January 15, 2011 at 9:25 pm

    Lunch – if you can get a brown/wholemeal sandwich with a chicken and salad filling that would be better. Start doing some regular exercise, if if just a very simple workout at home, such as squats, push ups, mountain climbers, leg raises, back extension and crunches. This will get you fitter, burn fat, tone muscles. If you salad is a good size and there is some protein with it, then it should be enough. Do you have breakfast?

  35. taylor
    January 15, 2011 at 9:48 pm

    I usually have a pop-tart and apple juice or a bagel with peanut butter, depending on how much time I have. My salad is in a normal bowl with ranch dressing.I play volleyball right now and we don’t really do any running or excersices. How long should I run on a tred mill or stairs if I work out 5 times a week. Id like to loose 2-4 lbs a week.

  36. MotleyHealth
    January 16, 2011 at 10:59 am

    You may need more protein in your diet, especially mornings. Ranch dressing has high fat content, a typical 2 tablespoon serving contains 145 kcal (608 kJ) and 15 g of fat. 94% of those calories come from fat. Instead of range dressing use olive oil and season to taste.

  37. dee
    January 16, 2011 at 4:37 pm

    I’m a collegiate athlete so I’m in good shape but I still have some weight. The cafeteria on campus doesn’t have a lot of healthy options since most of the food served is processed. What should I eat for major meals of the day?

  38. MotleyHealth
    January 16, 2011 at 4:45 pm

    Do you have cooking facilities? This page sets out a healthy diet. Really you need protein with each meal, plus a variety of fruits and vegetables throughout the day, and some healthy fats. Eggs for breakfast, salads, chicken, soups etc. all good.

  39. dee
    January 16, 2011 at 5:00 pm

    Yes, I have a kitchen in my dorm but I don’t have enough refrigerator space for a lot of groceries. I usually eat eggs, grains, and cereal for breakfast but for lunch the only protein they offer is chicken patties, turkey burgers, and deli sandwiches.

  40. MotleyHealth
    January 16, 2011 at 5:38 pm

    When I was working in London I used to grab a bag of watercress/rocket salad and some cooked chicken legs from the supermarket and eat those for lunch. Maybe you can do similar?

  41. Chino88
    January 22, 2011 at 4:30 am

    I am 16 yrs old,5’2 and weight 155 pounds. I have try almost anything to go down to 135, but I just can’t after school I good to my school’s fitness room and do cardio for like 10 – 15 mins, i do 25-20 sit-ups, 10-20 push ups and do some weight lifting. Im every tone in my arms and legs but I have THAT FLAB, that is driving me crazy. My daily diet is:
    Breakfast:Two Chocolate chip cookies and 1 cup of coffefe or sometimes a little cartoon of milk of about 80 calories.
    Lunch: A wheat bread sandwich with ham and turkey, some tuna, a bottle f water and a fruit, mostly apples.
    Dinner: May Vary, but I try to eat little portions.

    And every time I eat something, like in 20-30 mins, I feel hungry again and i feel like i didnt eat for days.

  42. MotleyHealth
    January 22, 2011 at 1:39 pm

    Hi Chino88. First, stop eating cookies for breakfast. Have eggs on 1 wholemeal toast instead. Lunch – consider having a salad, no bread, just ham, turkey with green salad, tomatoes and cucumber with an olive oil dressing. Dinner, just keep the portions down, and make sure you are not filling up on bread.

    Regarding hunger, soup helps to make us stay full for longer, so consider a soup lunch or dinner.

  43. deb
    January 31, 2011 at 9:15 pm

    I am 42, 5’10″, 146 lbs. I would like to lose some fat but mostly just maintain my weight, have enough energy to do my workouts and tone muscles ……what do you recommend? What kind of workouts do you recommend?

  44. MotleyHealth
    January 31, 2011 at 9:27 pm

    Hi Deb, I recommend either the workouts in this plan, or as an alternative one of these plans.

  45. Peter
    February 1, 2011 at 2:42 pm

    I am 36 years old and like most i have a few pounds of fat to lose, as I am also trying to shape my upper body and legs the same time. As well as eating protein through the day, Would you advise me to have a protein drink after workout…Or is this a no no .. thanks

  46. Mac
    February 1, 2011 at 2:45 pm


    Is it healthy for me to eat pretty much the same as what you outlined in the example day? So:

    •Breakfast: 2 eggs on 1 wholemeal slice of toast (this will be your only bread for the day)
    •Snack: a banana
    •Lunch: A small green salad with tuna/chicken
    •Snack: small pot of cottage cheese
    •Supper: 1 banana and prunes with yogurt

    I would like to eat that every day for a month with slight variations, just want to make sure its healthy. Also after a weights session, the supper looks a little light? Should I not be having some grilled fish after a weights session?

  47. MotleyHealth
    February 1, 2011 at 2:49 pm

    Peter, having a protein drink after a workout is a good idea as it will provide your muscles with the extra nutrients with which to grow, and this will hopefully mean that you get fitter, stronger and increase your metabolism more. But, these calories have to be counted, do not have a protein shake on top of your daily diet, but as part of it. Also, try to get a whey isolate as these contain less sugar, more pure protein.

  48. MotleyHealth
    February 1, 2011 at 2:51 pm

    Hi Mac, this is diet designed to reduce calories to aid weight loss. If you are doing the weight training and looking to build more muscle mass then by all means eat more protein. Just monitor your weight, if you stop losing fat then you are probably eating too much food.

  49. Peter
    February 1, 2011 at 3:06 pm

    im trying to build muscle and lose fat the same time. im training in the gym 2 nights a week and also using my rower at home 2 days a week.. is this a good way to workout or should i change it …thanks

  50. MotleyHealth
    February 1, 2011 at 3:20 pm

    This can work Peter. You need to make sure that you are getting your extra protein after your weight training, but the rest of the time limit calories.

  51. Peter
    February 1, 2011 at 3:25 pm

    thank you very much….. this is a great site

  52. Kiera
    February 3, 2011 at 4:43 pm

    HI, I am 20 years old and i am extremely over weight. Not just 20-30 pounds but more like 80-100 pounds because of my height and ive always been a heavier person since i was a child. I recently started working out on the tread mill for 30 min a day and the elliptical for 30 min a day. Should I just work on getting all the weight of before I start building up muscle? Its clear that i cant to pullups because of my weight but what other excercises would you prefer me to do. Its so hard and i have a longggggg way to go.

  53. Christian
    February 3, 2011 at 6:15 pm

    I am trying to balance weight loss with strength gains and I could use some advice. I am 5’10″, weigh 213 lb. Currently I do three full body strength training workouts a week at 70-80% 1rm hitting all muscles 2-3 times. I plan to add cardio once my physical therapy for my knee is complete. My question is how many calories should I aim for now with only strength training? And how many once I get the all clear for cardio? Also how many grams of protein should I aim for?

    I don’t want to lose x lbs, I want to lose pouch and chest fat and replace it with muscle.

    I started weight lifting in September and lost 10 lbs, since gaining 3 lbs and increasing bench/squats/deadlift 1rm by 100lbs. However appearance hasn’t changed.

    Thanks in advance.

  54. MotleyHealth
    February 3, 2011 at 9:31 pm

    Hi Kiera, probably best that you stick to the treadmill and elliptical for a few weeks to start to build your fitness levels up and get your body used to exercising. What changes have you made to your diet?

  55. MotleyHealth
    February 3, 2011 at 10:02 pm

    A rule of thumb on protein for bodybuilders is 1 gram per pound bodyweight, so you should be aiming for around 200 grams of protein a day. There is more on the subject in this article on protein.

    What you really need to try to do is consume lots of protein, which means more calories on your lifting days, then reduce calories on your non-lifting days.

    If you can keep Calories down to around 2200 while getting enough protein and a good supply of carbohydrates (essential muscle fuel) then you should do well. Some people consume up to 3000 Calories on lifting days then reduce down to around 1000 Calories on rest days. Others just focus on building muscle and then start cutting afterwards. If you have already put on some muscle then maybe time to reduce calories on rest days.

  56. Bryan Gill
    February 4, 2011 at 7:29 am

    I was wondering I work nights from 8pm to 6am and I am curious when to eat and when not to eat.

  57. MotleyHealth
    February 4, 2011 at 11:25 am

    Hi Bryan. I would be tempted to try “breakfast” at around 7pm, then a “lunch” during work, then dinner afterwards. What time do you sleep? When you get in from work, or later in the morning?

  58. Sarah Leach
    February 7, 2011 at 6:29 pm


    I was wondering if you have any advice on exercise routines for people with stomach conditions? I’ve been told I’m limited on what I can do due to issues with my stomach but I’m wanting to lose some weight for the summer, I’ve been advised to not do anything too intensive such has running, sit ups, jogging and extensive cycling, I do a lot of walking up and down hill, and swimming on the odd occasions, I think my diet is ok;

    Morning: weetabix / porridge with a glass of orange juice or water
    Snacks: n/a stick to drinking such as water, orange sqush or cuppa soups.
    Lunch: Rice with lean meats or veg rice,
    Dinner: pasta with chicken and salad / chicken salad, tuna boiled potato pasta or home made chicken and veg soup.

    I’m not really looking to gain a muscular structure but to burn the excess fat I’ve gained over the past few months or so.

    Thanks for the advice.

  59. MotleyHealth
    February 7, 2011 at 6:43 pm

    Hi Sarah. I cannot recommend anything specific, and really feel that the doctor that advised you not to exercise your stomach should be able to provide some exercises that you can do. However, if you cannot exercise your core then continuing with the walking may be the best option. You may be able to do some weight training exercises such as bench press and lat pull downs.

    Regarding diet, you say snacks are n/a, but then you mention cuppa soups – these still contain calories. Otherwise it looks OK, so long as you are limiting total daily calories.

  60. Sarah Leach
    February 7, 2011 at 6:45 pm

    Ok, Thanks for the speedy response :)

  61. peter
    February 8, 2011 at 7:48 pm

    i weight train 3 times a week and have been told i need to have a high protein diet….can you tell me how much protein i need to take each day in order to build muscle and not lose any the moment i weigh 193lbs and im 5ft 10

  62. MotleyHealth
    February 8, 2011 at 7:54 pm

    You should aim to get around 200g protein each day. A basic calculation is 1 gram per pound bodyweight. This article explains more about protein: How To Use Protein Timing for Maximum Muscle Growth

  63. Sam
    February 9, 2011 at 1:33 am

    Hey, nice article
    What are good food with proteins?
    and I do workout with my friend everyday. I do bycling or sometimes run on treadmill for 30 min, pull ups, ab workout(bicycle crunch), pushing and pulling exercise for about 2 weeks now and so I dont see the difference but I try my best everytime. What can be wrong or i just have to passion???

  64. MotleyHealth
    February 9, 2011 at 1:35 am

    Hi Sam,

    Food with proteins: Recommended Protein Sources for Bodybuilding

    2 weeks is not long, stick to the plan, give it a few months.

  65. merv hello
    February 9, 2011 at 4:28 am

    Hi 31, 6, foot about 12 an half stones with a beer gut want to keep fit an an eat right were should I start?

  66. MotleyHealth
    February 9, 2011 at 10:59 am

    Start by following the diet rules and fitness exercises in the MCD Plan.

  67. Teagha
    February 13, 2011 at 12:12 pm

    Hey, I’m 18, male and 4 months ago I had back surgery, and so I’m not allowed to be active for about another full year, and I was told that I would get plump because I couldn’t be physically active. I’ve got a huge stomach and I hate it.

    I’ve tried eating good, like having 6 small meals throughout the day, like carrots, celery, peas and bannanas. Is it bad that I usually wake up too late to have a “normal” breakfast? Anyways, 4 months of eating vegetables, my girlfriend tells me that I look skinnier, yet I don’t see any difference in my stomach.
    Honestly, its just my stomach and back fat that I have a beef with. I haven’t had soda in 4 months, I’ve had the very occasional doughnut. It just sucks that I can’t do intense workouts. Should I keep continuing with just eating healthy? Should I try something different?

  68. MotleyHealth
    February 13, 2011 at 12:32 pm

    This is normal really. If you are totally inactive your body will still store fat. Just carry on avoiding junk food as much as possible. Can you do any exercise at all? Walking maybe?

  69. luke
    February 16, 2011 at 11:28 am

    hi, im 19 yeats of age and about 6 fooy, ive always been active, i currently weigh about 14 stone amd im quote broad, ive started to jog about 3 miles everyday and i have saturday and sunday off, ive been doing this for about 2 weeks and have not yet seen amy results, would you be able to give me some advice?

  70. MotleyHealth
    February 16, 2011 at 9:20 pm

    Hi Luke, mostly you just need to stick to the plan. Jogging will get you fitter and help you manage your weight, but it takes longer that a couple of weeks. First you need to improve your cardiovascular fitness and strength so that you can run faster and for longer. Then you will start to burn more fat on a regular basis. You do also need to look at your diet and eliminate junk food, processed food etc.

  71. Dylan
    February 21, 2011 at 9:51 am

    Sorry if this has already been asked (too many comments to read through).

    What about taking a multi vitamin? I am currently taking Centrum Protegra, good? Bad?

  72. MotleyHealth
    February 21, 2011 at 11:55 am

    Hi Dylan, nothing wrong with a multivitamin.

  73. Sean Jean
    February 21, 2011 at 5:08 pm

    Hi. I’m trying to lose weight. Only thing is that I don’t want to lose weight (or much anyway) as I’m 5’10″ tall and weigh around 163 lbs. I have started using the diet and excercise tips from your site. Any tips on losing the stubborn fat without losing too much weight and getting too skinny?


  74. MotleyHealth
    February 21, 2011 at 5:33 pm

    If you want to lose fat but not weight, then you have to replace that fat with muscle. So make sure you are doing weight training 3 times a week as part of your weight (fat) loss plan and also getting plenty of healthy protein to aid muscle growth.

  75. Terresa
    February 24, 2011 at 4:43 pm

    Can I drink Rum with diet pepsi when I go out?

  76. aamir
    February 24, 2011 at 8:34 pm

    hey, I was just going over your website, I’ve visited tons of websites over thousands, literally. I’ve been wanting to get rid of my excess fat for years now but haven’t achieved it. I’ve been fat almost my whole life, and the max I’ve ever weighed was 210 pounds and now I’m down to 74. I know pretty awsome but its not. Coz I still havent achived what I want that is a flat stomach, for me abs are too far away but im still trying, fat covers your abs so I do lil abs but more cardio, I heard walking for an hour helps you lose just fat rather then running for 30-45 min or interval …. so im really confused.

    I’ve been weight lifting for about a little more then 2 years, I just want to get rid of the excess fat and keep my muscles, I want my abs really flat and hard not loose or wiggly u know like hard and flat … I have a huge lower belly, my diet lately for past month I’ve been on a strict diet.

    I have can of tuna with 2 brown breads pre workout thats 23 grams in tuna and 3.5 grams of protein in bread each, and then I go to da gym.. workout out each part of the muscle each day … then walk for an hour on incline 6 at 4.5 speed. I hear to lose just fat your heart rate needs to be around 105-120 and then after than after 20 min I drink a shake and a bananan then after 40 min I eat my oduh meal which is half can of tuna and 1 egg whole and 1 egg white with 2 brown bread and 24 almonds for good fats, so almost a lil over 30 grams of protein, then after 1.5 hours a shake and 1.5 hours later… another meal so half can tuna plus 5 egg whites, 20 almonds and no bread coz its after 8 and I have no carbs. So then 3 hours later before I sleep I drink a shake and a half a spoon of peanut butter for slow digesting. So I have bout 180 grams of pretin 120 grams of carbs and 40 grams of fat and I have one cheat meal in a weak. Please help really desperate.

  77. MotleyHealth
    February 24, 2011 at 9:20 pm

    So long as you do not go out every night Terresa! Learn to moderate drinking like you moderate eating and you will still lose weight. Remember that alcohol is a form of energy. When we drink alcohol our bodies stop burning sugar and fat and burn off the alcohol first, so any food you eat is “saved” then you end up taking in excess energy. So go easy.

  78. MotleyHealth
    February 24, 2011 at 10:01 pm

    Hi Aamir. Well, first of all, well done! You have lost 136 pounds by following a healthy diet and exercising. Excellent. You should be very proud, and you set a great example to others.

    OK, as for losing the last of the fat. This, as you have found out, is much harder to achieve. You are probably doing all the right things – the weight training, the abs workouts, the cardio. Regarding walking being better than running, I do not think that this is the case. If you can run, run. The “fat burning zone” that you mention is likely to be a gym myth. Some researchers showed that increasing intensity leads to greater fat burning.

    Of course, saying that, a relatively unfit person can often walking for 90 minutes if they want to, but will struggle to run for 15. So in this way walking will be better at fat burning simply because you can sustain the exercise for longer.

    One last point about your situation – getting a six pack is a very hard thing to achieve. Bodybuilders and fitness models work for months just to “get ripped”. It requires very restrictive dieting and lots of fat burning workouts. Do not give up, just keep working harder at it.

    Studies have shown that the more people exercise, the more they burn

  79. Ivan-Alex
    February 27, 2011 at 11:47 pm

    Hey guys, i just wandered: in the daily menu you mention that for lunch you can get a small green salad with tuna or chicken, but i’m wandering… what about the oil and vinegar in the salad. In case you follow this diet, can you eat them, and if yes, in what quantities? Thanks !

  80. MotleyHealth
    February 28, 2011 at 10:02 am

    You can eat olive oil, it is full of vitamins and essential amino acids. Balsamic vinegar is OK too. Avoid dressings that are creamy as these are the high calorie ones.

  81. aamir
    February 28, 2011 at 6:03 pm

    hey motleyhealth thankyou so much for the reply i wasnt really expecting it lol….thank you very much i really appreciate it. well actualy i made an error, yes i was 210 pounds but now im 74 kg not pounds… forgot how much dat is in pounds..sorry for the confusion ye so im not 74 pounds lol thats just bones…okay so i just wanted to ask is my diet okay or should I make some changes, plz do tell me…coz I’ve taken out milk also I really want to go extreme. I’m tired of having a pot belly, I just want to get rid of it even though my abs don’t show. I just want a nice tight flat stomach.

    Right now despite having lost so much wegiht with rigorous excercise heavy lifting and cardio still cant seem to lose this excess fat, its realy annoying there are days when I look at my self and just wann give up but then i just cant coz ive come to far, and nowadays I have no motivation nor energy to go to da gym but I still force myself.

    I eat junk once in a week my “cheat meal”. Well just wanted to say that this diet is a real killer. Well 2 days ago I started doing interval cardio, hope to lose my fat, please do reply and give me some tips I’ll be waiting thanks.

  82. MotleyHealth
    February 28, 2011 at 6:54 pm

    OK, so you have still lost almost 50 pounds, which is still excellent. If you are doing the weight training and cardio workout and still not losing any more fat, then the first option is to stop those cheat meals. Maybe they are giving you too much?

  83. aamir
    February 28, 2011 at 7:39 pm

    diet is the hardest, plus the cheat meals give me something to look forward to. honestly if i had to live on my diet forever then i wont be able to go on. cheat meal has to be in der somewhere..sorry if im asking to much….just frustrated but maybe im not waiting enough..i actually kind of impatient..just want a tight stomach so im going to try this for a month and lets see…if you have ne diet suggestions or excercise tips that i should add please let me know….sorry i knw i ask to much…but thankyou for listening

  84. MotleyHealth
    February 28, 2011 at 8:33 pm

    Well, the diet and exercise tips I suggest are the ones in this weight loss plan.

  85. Boyd
    March 4, 2011 at 9:54 am

    Hello im 23 years old and im 5’5 and 190lbs …i have been fat every since i was 8 years old and i know its probably a false hope but i want to become a professional bodybuilder…but first of all i want to start off by loosing my fat and gaining some muscle…..i was wondering if u could help me with any diet plans and workout plans i am totally lost with all this………also i cant really say how many calories i consume right now cause some days i dont eat anything and some days i get about 2000 calories in me please help me……

  86. MotleyHealth
    March 4, 2011 at 10:22 am

    Hi Boyd. Firstly, it is never too late to do something new, and 23 is pretty young! Start by finding a proper bodybuilding / weight lifting gym in your area. Start lifting to build muscle, and as you go you will burn fat off. Keep in natural all the way though, do not be tempted by steroids or anything else (other than protein supplements etc.). Just start lifting, and focus on a healthy diet to start with, as you are going to need good nutrition for bodybuilding, not junk food.

  87. Islandgirl64
    March 5, 2011 at 5:32 pm

    I am 16 years old 5’4″ and 126 lbs. I need to loose some inches in order to fit into my prom dress by may 21st. I think the best thing for me to lose some inches with would to be trying to get rid of my flabby gut that I have or possible trimming down my obliques. I have a high metabolism and my diet is fairly healthy. I am enrolled is a total fitness class in school but ive been building more muscle then i want to. What are some things I can do to try to lose some inches!!!

  88. MotleyHealth
    March 5, 2011 at 7:24 pm

    Hi Islandgirl64, muscle is good, what is not so good is continuing to eat too much when trying to lose weight. You will have to reduce calories a little more to speed up fat loss – do not starve yourself, just look for foods that you can reduce or eliminate. If you drink any milky coffees, soft drinks, sodas etc. stop all these. No junk at all, no candy, no chocolate. Just healthy food and nothing else, and watch how much you eat. Also, increase fitness classes, how many do you do each week? 3-4 times a week should help.

  89. Adil
    March 10, 2011 at 12:14 am

    Hi im 14 and im 1m 40 tall and weigh around 7.5st im trying to get rid of some stomach fat any tips ; sorry about the height being in metric

  90. MotleyHealth
    March 10, 2011 at 1:04 am

    Nothing wrong with the height being metric, I prefer the metric system, and you should use kg too!

    Tips? Do the workouts in the MCD plan and follow the diet rules. Read it all, and if you have any specific questions ask.

  91. Rick
    March 10, 2011 at 7:18 am

    I’m 6’4″ 204 lbs and I find it extremely hard to build muscle due to my fast metabolism unfortunately the fat has started building up. Right now I have about an inch in my mid section.

    I think the Protein Mass Builder shakes I’m taking are counter productive to keeping my fat intake low.

    Do you have a mailing list I can join or anyway we can have a one on one?

  92. MotleyHealth
    March 10, 2011 at 12:46 pm

    Hi Rick, we cannot provide individual consultations at the moment.

    What exercise are you doing? If your fat levels are increasing and your muscles are not, then this could be either that you need to workout differently, or more, or change other parts of your diet (or do both). A fast metabolism does not stop people building muscle, if anything it should help keep fat levels low. So maybe you are not eating enough a protein, and getting too much sugar.

  93. stacey
    March 10, 2011 at 2:25 pm

    Thank you so much for this article. Have been trying to lose weight for a long time but i seem to go back to my cravings of rice and chicken. Does it mean that i cant eat those if i really want some pounds off.

  94. MotleyHealth
    March 10, 2011 at 2:30 pm

    Chicken is good (so long as not deep fried). Rice is OK if wholegrain and not eaten in excess. Just a little. But ultimately, the less sugar you put into your body, the more likely your body will need to tap into the reserves stored in the fat. When there is no glucose in the blood (blood sugar) a hormone called glucagon is released which acts in the opposite way to insulin, in that it triggers the breakdown of fat.

    The only way the body can recover sugar is to breakdown fat. If the body lacks protein it breaks down muscle. Which is why low sugar / low carb diets can be effective at reducing fat.

  95. Liz
    March 13, 2011 at 5:14 am

    Hi, im 16 and im a pretty big girl. I play sports like martial arts, softball, and soccer so im pretty active. Im hungry all the time no matter how hard i try to eat healthy. With all the time i spend on homework, i dont have time to do anything other activities. With everything i do, i still have excess fat and i want to get rid of it. With my busy schedule, do u think you can help?

  96. MotleyHealth
    March 13, 2011 at 9:04 am

    Hi Liz. When you say that you eat healthy, what do you mean? What is your usual diet like? You should not be hungry all the time if you are following a healthy diet. Are you getting adequate protein and fat in your diet?

  97. Liz
    March 13, 2011 at 3:35 pm

    Breakfast i dont eat because i arrive to school late. Lunch i usually have a turkey sandwich. Snack i grab a banana. Supper, it depends on what my mom makes

  98. MotleyHealth
    March 13, 2011 at 4:08 pm

    Eating breakfast is important, it fires up the metabolism and helps reduce snacking before lunch, or eating too much at lunch. A banana could be eaten for breakfast.

  99. Lola
    March 15, 2011 at 10:24 pm

    Im 21 years old.
    I weigh 16 stones [224 pounds] and i want to be 12 stones [168 pounds]
    I want to achieve this by August in 5 months time..
    How do i go about doing it?

  100. MotleyHealth
    March 15, 2011 at 11:41 pm

    Hi Lola, so you want to lose 56 pounds in 5 months, which is just short of 20 weeks. So you need to lose 2.8 pounds per week. On average, restricting calories to 1000 less than your daily requirement will result in a 2 pound weight loss per week. If you do a lot of exercise and also aim on getting very fit over these 20 weeks, then you should be able to exceed this. However, it will be tough.

    I really suggest that you find some local exercise classes that will push you hard, such as circuit training classes, kettlebell classes, or even martial arts.

    You need to be prepared to do at least 3 intensive workouts each week as well as some exercise on the other days, such as walking, jogging, swimming, cycling, i.e. lower intensity.

    Exercise everyday, eat healthy and you can do it. A very active 21 year old woman, on average, requires 2350 Calories per day. So you will need to attempt to restrict yourself to 1350 Calories, while also exercising (exercising does help reduce appetite) and ensuring that you are still getting a well balanced and healthy diet.

  101. jason
    March 17, 2011 at 5:21 am

    Hi -

    I am a 25 year old; 5’8″ and weigh 190lbs. I just started getting back into the gm 4 days a week. I have cut my calorie intake down to about 1500 a day. I drink a protien shake after working out and sometimes substitue that in for breakfast. I wanted to see your thoughts on white rice? Here is my daily mealplan now:

    Breakfast: 2 eggs, over easy and 2 pieces of wheat toast (if not this then aprotien shakewith 1 scoup of powder. which is around 20g of protien.

    Snack: Peanuts

    Lunch: 1/2 cup of white rice and a grilled chickenbreast seasoned with a dashof lemmon pepper. I switch of with this one day and a turkey/cheese/butter/whote wheat sandwich.

    snack: carrots/ or small salad no dressing

    Dinner: Varies, but try to have a source of meat and a veggie. either Pork, or chicken and some brocoli or green beans.

    Also a Protien shake after i work out (which is usually before dinner)

    Besides the diet, is a 1500 calorie diet going to help me lose 15 lbs in 2 months? I wieght lifting 3 times a week and doing cardio 3 times a week as well.

    Do you have any other helpful tips on burning the fatr cutting something out of my diet tohelp speed this process up?

    I love the site by the way.


  102. MotleyHealth
    March 17, 2011 at 3:50 pm

    Hi Jason, looks good. I’d be tempted to swap the peanuts for cashews or almonds, these are also high in protein but have less fat/energy.
    White rice – eat brown. White is high GI so will cause insulin spikes and affect appetite.
    Lunch, you wrote whote – should this be whole or white? Hopefully whole!
    See how it goes, if you are exercising 6 times a week then 1500 Calories is restrictive and should result in fat loss.

  103. daniel
    March 18, 2011 at 3:33 am

    I wanna run everyday for at least 20 min, is this good? I eat good enough but man I wish I could lose the last of this fat. It’s not even my stomach it’s my lower stomach like a little pouch. It’s aggravating, how do I lose weight in 3 months? pls help

  104. MotleyHealth
    March 18, 2011 at 12:38 pm

    Hi Daniel, yes running every day is a good idea, you will get fitter and lose fat. You should also consider doing bodyweight exercises and some weight training too.

  105. Hannah
    March 20, 2011 at 1:55 pm

    Hi, I’ve lost nearly 10kgs over the past 8 weeks by just changing some eating habits and doing some ad-hoc exercise, but the last 2 weeks I have really upped the ante. The past week I have run on the treadmill every day bar 1, 3 days for an hour and one day for 30 minutes. I have also some some light weight lifting and 200 sit ups a day. I only ever eat two meals a day, one when I wake up – cereal or a chicken sandwich, and then my evening meal which is usually fairly small. But I cant understand how I lost 10kgs so easily without too much effort and now, I am exercising religiously and must be eating less than 1000 calories a day and I havn’t lost weight for 2 weeks? Am I doing something wrong? I don’t drink anything but water and green tea and I only eat 2 small meals a day.

  106. MotleyHealth
    March 20, 2011 at 9:48 pm

    Hi Hannah, well done on losing the weight you have lost. Give it more time, just keep exercising as you are and as you get fitter and stronger you will burn off more fat.

  107. MattewMott
    March 22, 2011 at 11:32 am

    Are protein shakes ok to drink?

  108. MotleyHealth
    March 22, 2011 at 11:43 am

    Yes they are, but do remember to include the calories in the shakes when planning your daily meals if you are trying to lose fat.

  109. Hannah
    March 23, 2011 at 3:20 am

    Is sushi a good thing to eat when your on a diet?

  110. MotleyHealth
    March 23, 2011 at 5:24 pm

    Hi Hannah, yes it is. Well, fish is a healthy and lean protein source, so very useful when trying to lose weight. White rice is not so good.

  111. Danny
    March 24, 2011 at 11:03 am

    Hey, I’m 6’7 214 pounds and I’m trying to lose this unwanted excess fat. About 14 months ago I was 267 lbs and really didnt do anything but eat less and play more basketball and volleyball to get to where I am. I was wondering if I follow the diet plan you listed above (2 eggs on wholewheat.. Etc) would speed up my weight loss? Like would my body need more food intake because of my BMI? Oh nd of course follow the exercise routine, but I work also and I try my best to make room in my schedule to use the school’s weight room. I’m 19 years old.

  112. MotleyHealth
    March 24, 2011 at 12:10 pm

    Hi Danny, as you are tall and exercise on a regular basis this diet plan is probably not for you. You have done very well to lose over 50 pounds – and with diet and exercise this is the best way to do it, so well done.

    You could try reducing some parts of your diet for a week or so, such as reduce bread, sugar, refined carbs. Moving to more low GI vegetables will possibly help, as will reducing fructose (fruit juices). It is important to ensure that you maintain your muscle mass, so keep eating healthy proteins (fish, chicken, eggs). Just focus on improving fitness more and making some small changes to your diet.

  113. Aaron
    March 24, 2011 at 11:25 pm

    Hi, i currently weigh 200 lb and im 5 foot 10. Ive got fat all over basically, but mostly in the chest and stomach area. Ive started a diet of no crisps, cookies etc for around 2 weeks, i was 201.5 lb now im just under 200. I consume 1500 calories a day using a calorie tracker – is this too few ? I exercise around 4 times a week doing cardio (treadmill) , however i cant last that long. I will typically burn around 150 kcal in 25 mins – thats bad right? I want to weigh around 170 lbs, do you think its achieveable by September , and can you suggest how to maintain losing weight? I will eat breakfast which is typically weetabix with skimmed milk. Then ill eat a snack like an apple or similar. Lunch will be 2 x brown bread with quorn meat and salad. Dinner will be anything from lentil beans to mash potato and salmon. I appreciate your help.

  114. MotleyHealth
    March 25, 2011 at 10:33 am

    Hi Aaron, that is a good start. You have about 22 weeks until September, so losing 15 pounds should not be too tricky. 1500 Calories a day with regular exercise should do it, you just need to stick to the plan and stay focused.

    Regarding not lasting long on the treadmill, do not worry, as you get fitter and stronger you will last longer, go faster. Just keep avoiding all junk food, sugar, processed foods and soft drinks and you should do well. You lost 1.5 pounds in 2 weeks, so you have proved that you can do it.

  115. Jessica
    March 30, 2011 at 10:19 pm

    I am 20 years old, i weigh 150 pounds. I graduated High school two years ago. While i was in high school i was very active in sports. Volleyball, softball, basketball, and cheerleading! I was worn down everyday, but was very fit. Now, i am in college and i keep gaining weight in the tummy area: i sleep more than anything! do you know why?
    I would like to lose all this weight in the tummy area because in July I will be competing in a Pageant and they judge you on your body figure?
    I am currently working at a nursing home and i walk ALOT, but that doesn’t help at all. I would love to have some help!
    Thank you!

  116. MotleyHealth
    March 30, 2011 at 10:31 pm

    Hi Jessica. You need to start exercising again. Walking is not enough. Also diet is really important. Every extra sugary snack can lead to fat accumulation. Find some exercises classes or do home workouts, or look for some local sports clubs you can join.

  117. Mr rugby
    March 30, 2011 at 10:52 pm

    I am 14 yr old and I really want to have a flat stomach for the summer. I have been dieting and doing ab exercises. I can feel I have strong abs but they dont come out becuase of the tummy fat, what should I be doing from now on to lose the tummy fat?

  118. MotleyHealth
    March 31, 2011 at 1:29 am

    Hi Mr Rugby. Do you play rugby or do other exercise? The first thing is to address your energy balance, so get active and do regular exercise. If you can be fit and strong then you will not have tummy fat. Then it is a matter of following a healthy diet, so cut out all the junk food.

  119. Kara Kamari
    March 31, 2011 at 8:41 pm

    What are other good exercises to have your stomach flat and in shape?

  120. MotleyHealth
    March 31, 2011 at 8:56 pm

    Hi Kara. Really, if any exercise is done with enough intensity on a regular basis then it will help flatten your stomach.

  121. Josh
    March 31, 2011 at 9:23 pm

    will 1 or 2 slices of pizza ruin my diet? And, When i flex, I have a 6 pack, but when i un flex i just have a tummy, is this normal?

  122. MotleyHealth
    March 31, 2011 at 9:26 pm

    Hi Josh, how often? Once a week, no. Everyday, yes. As for the 6 pack, yes that is normal.

  123. sto
    April 2, 2011 at 1:13 am

    i have muscles, but i also have a layer of fat covering them.
    how can I cut the fat, but keep my muscles. I don’t want losing my fat to result with losing the muscles.

  124. Mark mahon
    April 2, 2011 at 11:55 pm

    hello i’m 19 i weigh 16 stone looking to go on a diet and lose weight can anybody recommend a good healthy diet please

  125. MotleyHealth
    April 3, 2011 at 8:44 pm

    Hi Sto, just do weight training and some cardio workouts while maintaining a healthy diet with plenty of lean protein.

  126. MotleyHealth
    April 3, 2011 at 9:12 pm

    Hi Mark, all of these options are good. If you really only want a diet, then The Diet Solution is the best one. But really you should exercise too, so either the 31 Day Fat Loss Cure or the Truth About 6 Pack Abs. Both are excellent.

  127. Michael
    April 4, 2011 at 9:08 pm

    Thanks for this awesome article. I weigh 250 pounds, and I have just started getting active. I lost 10 pounds in the first week, and I’m starting to feel better then ever. The problem I have is that I don’t have much money, and I’m in highscool. The lunch in highschool is awful, and I don’t want to over eat when I get home. What’s something that I can eat when I get home that will help substitute the hunger that I have?

  128. MotleyHealth
    April 4, 2011 at 9:41 pm

    Hi Michael. soup is good, nutritious and cheap.

  129. Jake
    April 5, 2011 at 9:29 pm

    Hi I’m 17 and I weigh about 130 pounds. I’ve been working out, but I haven’t been watching my diet too meticulously. My muscles are coming out but they are surrounded by some body fat, especially around my stomach. My main goal is to lose all or most of the stomach fat by summer, and I have started to adopt this diet along with my exercise. I was wondering how much of sugars is fine to eat during the day. Also, I have started to eat a lot lately and cutting the food isn’t the hard part but it’s knowing what to eat. When it’s time for snacks, I don’t really know of any that are healthy so I was wondering what sort of things I could eat as well. And if I follow this diet, along with exercise, will I be able to lose the body fat that surrounds my muscles?

  130. MotleyHealth
    April 5, 2011 at 9:56 pm

    Ideally cut out all “sugar” from your diet, as in refined sugar in junk food etc. Go low GI. Read this article on healthy eating.

  131. daniel
    April 8, 2011 at 2:37 am

    hi, im 25 years old. im about 6 foot tall and i weigh about 80 – 85kg’s.

    there is very little fat on my stomach but the actual size of my stomach is quite big… i have just changed my diet recently and although i feel much better my stomach has not shrunk. i have to suck it in all the time to make the appearance look normal.

    is there anything i can do to reduce my stomach size and burn the rest of the fat off as soon as possible??? its my dream to have a 6 pack…

    thank you very much!

  132. MotleyHealth
    April 8, 2011 at 2:36 pm

    Hi Daniel – just keep up with the healthy diet and do plenty of exercise. There are 2 types of fat (well 3…): subcutaneous fat (skin fat) and visceral fat (belly fat). Visceral fat is what you have in your stomach, it surrounds the internal organs. This makes the stomach seem solid, not flabby. But the fat is still there. If your gut sticks out, there is fat inside pushing it out. This type of fat is thought to be much more unhealthy than the skin fat.

  133. Christine
    April 27, 2011 at 6:45 am

    Hi! I’m 23, 5ft 1in and 120lbs. I’ve never really been a very active person, so although I’m pretty small, I’m out of shape. I am happy with my weight, but my stomach is way too flabby for someone my size. I don’t have my muscle definition and wouldn’t mind gaining weight (muscle), but I desperately need to lose my tummy. Any suggestions? Thanks in advance!

  134. MotleyHealth
    April 27, 2011 at 10:43 am

    Hi Christine, sounds like weight training would be ideal for you. Do a simple weight training routine twice a week to start with and see where that takes you. Kettlebell classes are great fun too, they will burn fat and tone your muscles, so see if there are any classes near you.

  135. Mac
    June 15, 2011 at 6:42 pm


    I have been following a similar diet to the one you describe above except I have porridge in the morning and have an extra snack. One thing that is confusing me is the recommended amount of protein per pound of bodyweight. Some articles on the web suggest 1g per pound, which would be 180g of protein a day for me. Some suggest 1g for about 2.1 pounds of body weight. Now the diet that I am following is roughly 90g of protein a day. I’m confused as to whether I should up my protein intake or not?

  136. MotleyHealth
    June 15, 2011 at 8:03 pm

    Hi Mac, if you are getting fitter and stronger, and those are your goals, then you are most likely getting enough protein. If you are looking to build more muscle and muscle development has slowed down then that could be a sign that you need to increase protein intake. No need to just increase it for the sake of it.

  137. Aaron
    June 16, 2011 at 3:27 pm


    I am looking to lose weight, I have fat all over mainly the chest area and a big stomach. I have joined a gym which I use 3 times a week for weight lifting, and i do cardio 4 times a week via the use of a treadmill which I have at home. I follow a 1600 calorie diet, with plenty of water, fresh fruit and vegetables. I weigh around 90kg/ 197 lbs, what would you suggest would be a healthy weight for me to get down to so that I dont have fatty chest or gut, and do you think this is achievable before November this year if I follow my diet plan?

    many thanks

  138. kaila
    June 16, 2011 at 8:37 pm

    u know that multigrain EVERYTHING is one of the most fattening subsances so just saying that u shouldnt even put that on a healthy diet

  139. MotleyHealth
    June 16, 2011 at 9:59 pm

    That is not really true. You could argue that no food is actually “fattening”. Too much of anything is bad for you, even too much water! Multigrains are certainly much healthier than white bread. If you control your calories then you will lose weight. I think that butter and cheese form part of a healthy diet and both of those can be very fattening when eaten in excess.

  140. MotleyHealth
    June 16, 2011 at 10:08 pm

    Hi Aaron, a healthy weight depends largely on your height and how much muscle you plan to build. Although a rough guide would be 75-85 kg, depending on your height and muscle mass. You diet and exercise plan looks good, what is important is making sure that you plan to stick to it. Also, for the diet you say 1600 Calories with plenty of fresh fruit and vegetables – are those included in the 1600 Calories or additional? You could quickly exceed your daily targets. However, if you are training 7 days a week and weight training 3 of those days then you are going to need some extra (healthy) calories.

    It is certainly achievable by November, you have 5 months to lose about 10 kg. Carry on as you are and you should reach that goal.

  141. Bo
    July 9, 2011 at 2:36 am

    I am a 52 yr old white male who at the age of 50 weighed 265 lbs. I am 5’11″ tall. I was diagnosed with diverticulitis at 50 and was told by my physician as well as the gastro doctor to make a lifestyle change in regards to my level of physical activity and loose the weight. I decided to take that as a challenge and joined the gym as a result. I hired a personal trainer who I have worked with for the past 2.5 years with great results. I have lost 58 lbs and my last physical proved it has been worth every bit of the effort to get where I am today. The thing that plagues me at this point is the stubborn fat that will not go away. I currently do strength training 3X a week, swim 3X a week, run 4X weekly, and I cycle 3-4 weekly as well. I have completed two triathlons in the past year with 3 more in my sights before fall of this year. Nothing I seem to do will make the fat on my stomach disappear. Suggestions? Thanks!

  142. MotleyHealth
    July 9, 2011 at 9:14 am

    Hi Bo, how much fat are we talking about? It sounds that you must be pretty fit by now. Just maintain the diet and fitness routines. The only way to cut more fat is to reduce calories and increase exercise, but it sounds like you are already doing more than one workout a day. Have you spoken to your personal trainer about cutting fat and building some lean muscle?

  143. Carter
    July 26, 2011 at 4:07 am

    I’m 16 years old and I do not have access to a gym. I was wondering is there any good alternatives for the muscle building section to do at home and work me from beginner level to advanced? Also i was wondering how much calories and carbs should i be consuming during the day.

  144. MotleyHealth
    July 26, 2011 at 3:24 pm

    Hi Carter, just do more of the bodyweight exercises. Also consider running to get fitter. A 16 year old male need on average 2700 calories on days with moderate exercise and 3100 Calories on days with high intensity exercise. Carbs – just follow a healthy and balanced diet.

  145. MotleyHealth
    August 3, 2011 at 10:31 am

    Do you exercise Thomas? It sounds as if a year ago your were underweight and now you are a healthy weight. Exercising on a regular basis (a few times a week) should improve your fitness and solve your problems. Consider joined a school sports team.

  146. thomas smith
    August 4, 2011 at 10:20 pm

    hi motley health by the way am on summer vacation now but i cycle a little bit but do u have any diet tips and also should i take on a major or minor diet because my goal weight is and am being hopeful 99pounds

    thanks for taking your time and reading this

  147. MotleyHealth
    August 4, 2011 at 11:28 pm

    Hi again Thomas, not sure what you mean by a major or minor diet. Really my advice remains the same – eat a normal, healthy and well balanced diet, avoid junk food, get your 5 a day (fruit and veg) and keep active.

  148. hena
    August 8, 2011 at 8:13 pm

    Hi, I am 5’1 and very over weight, I weight about 222 lbs and would like to loose as much as weight I can in about 1 month. Can you please suggest anything to me? Thank you for your time! I’m only eat chicken, not even eggs. Please help!

  149. MotleyHealth
    August 8, 2011 at 10:01 pm

    Hena, what are you prepared to do? To lose a lot of weight you need to eat healthy and exercise every day, without fail. No cheat days, no days off, 31 days of exercise and healthy diet. Maybe you should try to 31 Day Fat Loss Plan.

  150. Toni
    August 9, 2011 at 10:12 pm

    How about drinking milk or is that not allowed? Also, I’m assuming tea is without milk or sugar. I want to incorporate squats in my exercise routine but sometimes I hear my knee creaking when I’m almost at the floor. Is that because I’m doing them incorrectly or because I’m 39? I’ve stopped doing them because I’m afraid I’ll injury my knee. Thanks in advance.

  151. MotleyHealth
    August 9, 2011 at 10:29 pm

    Milk is allowed, dairy calcium is good for us. Sugar should be avoided, unless you are doing a lot of cardio then it does not matter so much. As for squats / knee, maybe better not to go so low, stop when thighs are parallel to the floor, or even just before.

  152. Toni
    August 9, 2011 at 11:44 pm

    I can agree with your sample menu except for the dinner. The dinner, quite frankly, seems a little light to me. I could never get by with just that, it’s too little food. I like salmon for dinner with steamed spinach. Do you make allowances for gender, age, activity level when trying to build a meal plan?

  153. MotleyHealth
    August 9, 2011 at 11:50 pm

    This is just a one size fits all plan that aims to help people who need to lose weight to do so through dieting and exercise. It is not really suitable for people who are in good shape and exercise already.

  154. doogles_22
    January 27, 2012 at 1:09 am

    What’s your view of the carb cycling.I tried it for 1 week doing 3 days low and 1 day high and so far i was down from 168 lbs. to 166 lbs. but my waist measurements are the same with 85.0 cms.Thanks and morepower!

  155. MotleyHealth
    January 27, 2012 at 4:03 am

    My view is that if you can make it work for you, carry on. You seem to be getting results, so keep up the good work.

  156. doogles_22
    January 27, 2012 at 5:45 am

    i think it works because i’m losing weight but the problem is that my waist seems to be the same.Am i losing only muscle because of carb cycling?All i want is muscle to build and lose visceral fat.tnx.

  157. MotleyHealth
    January 27, 2012 at 11:05 am

    Give it time Doogles. If you are eating a balanced diet it is unlikely you are losing muscle, even if you are carb cycling.

  158. Michelle
    March 3, 2012 at 5:43 am

    I am wondering what is meant by small salad because I eat a lot at one time, Id say about 3handfuls of a combinationn of red cabbage, spinach, red and green romaine, red onions, tomatoes, and carrots. I don’t use dressing but with put 2-3oz of shredded chicken. So I am wondering how do I account for calories for eating vegetables and……fruit…you don’t mention much about it except not to eat dried fruit and limit sugar. So again how do I calculate calories for fresh fruit? And what should the limit of fruits be?

  159. MotleyHealth
    March 3, 2012 at 11:56 am

    Hi Michelle, really it is a matter of eating small portions. If you are not losing weight then your portions are probably too big. We will not put a figure on it as this does not help people to determine their personal needs. If you are doing a lot of exercise you need good nutrition.

  160. Milly
    March 9, 2012 at 11:57 am

    Hi im 16 years old and 5ft7 and I weigh 8 stone 7 I have currently lost alot of weight, I have been left with loose skin on my stomach which led to depression and an eating disorder. I am recovered from my eating disorder now and I eat healthy and do intense excercise everyday. I was just wondering if there is anything you could recommend to me for getting rid of my loose skin as I personally believe there has to be another way of getting rid of it then ‘surgery’ its ruining my life and my depression seems to be getting worse, I worked so hard I just need it to go :(

  161. MotleyHealth
    March 9, 2012 at 3:14 pm

    Hi Milly, really you should speak with a medical profession and discuss the options. In time, with good diet and exercise it should tighten up though. Stay healthy, exercise often and see how that fares first.

  162. Milly
    March 11, 2012 at 3:39 pm

    Thankyou, Is there a certain diet/food you would reccomend to me?

  163. MotleyHealth
    March 11, 2012 at 4:28 pm

    Just a healthy diet is needed. There are no cures that I am aware of, apart from surgery. A healthy diet, i.e. plenty of fruits, vegetables, dairy, protein from fish, eggs and meats, will ensure that your skin and connective tissue has the best chance of recovering. Exercise will encourage newer and stronger connective tissue. Be patient and give it time, your body is young so may recover well with a healthy lifestyle and exercise.

  164. Milly
    April 3, 2012 at 3:17 pm

    Is it possible for me to have treats
    height 5ft 7
    weight 8st 7
    I work out everyday with out fail intense workout equals to about 1hr15mins each day and also how can I get rid of the guilt feeling when I eat?

  165. MotleyHealth
    April 3, 2012 at 6:31 pm

    Hi Milly, depends how many treats and how often. A treat should be something you have once a week. If you are wanting treats every day then this will certainly slow the weight loss. Do not feel guilty when eating – your body needs food, without it you will become malnourished and unwell.

  166. doogles_22
    April 13, 2012 at 1:42 am

    what’s your view of intermittent fasting?

  167. MotleyHealth
    April 13, 2012 at 11:19 am

    Intermittent fasting can work for some people, it is really down to the individual though. It can speed up fat loss but it is not really suitable for anyone doing an active job.

  168. lori
    May 21, 2012 at 10:13 pm

    i have a daughter 14,with scoliosis,her back wont let her even touch the floor,stand for long periods and sit ups,and push up are out of he question,she never eats breakfast due to allergy drainage she is 5’6 weighs 210 big boned holds weight well but wants to loose belly,back,leg and arm weight HOW can she do this,just wants to be healthy

  169. MotleyHealth
    May 22, 2012 at 6:16 pm

    Hi Lori, if exercise is hard then you really need to make sure her diet is very healthy. Some exercise is still a good idea though, such as walking and swimming. Getting more active will help her in the long term.

  170. joe
    July 7, 2012 at 9:14 am

    hola, I am 15 years old, 5′ 8″, and 200 pounds. Iam going to follow the MCD diet to finish off the rest of my gut that i have. 1.My arms are about 75% toned, what can I do to get the rest of the 25% toned? 2.What types of exercises/training can I do to get rid of my breasts? Haha it’s a serious question

  171. MotleyHealth
    July 7, 2012 at 11:16 am

    Hi Joe, there really is no specific exercise for fat loss, just aim to get fit. Push ups will help build and tone your upper body so may help the appearance of your chest, but more cardio exercise and less food is the say to burn fat.

  172. Millie
    December 10, 2012 at 2:42 pm

    Hi, am 5’7 and currently weigh 210 lb. I do cardio in the mornings before breakfast five days a week. Not on any diet but try to reduce portions and have eliminated soda and junk. My question is if you cant get chicken that often, is beef okay to take for proteins? Have managed to lose about 12 lbs in two months but am not quite there.

  173. MotleyHealth
    December 10, 2012 at 4:14 pm

    Hi Millie, beef is OK on occasion, there is more saturated fat, which means more energy (calories) and also the risk of increasing blood cholesterol in the long term. But a little lean red meat is OK on occasion. Better would be fish. There are many excellent vegetarian options too, take a look at our article Why Vegan Athletes Keep Winning.

  174. sam
    February 28, 2013 at 1:55 am

    hi, my metabolism used to be way quicker when i was about 17/18 and now i am almost 22 years old and before i knew it i grew a massive belly and love handles. the fat on the side of my stomach is even gone as far as my lower back. is this normal? i am really worried. i was wondering if you could help me with some tips on how to boost my metabolism drastically and what i should eat,i have also been going to the gym for a while but have had a few breaks in between. i am 5’7 and i weigh 75 kg. please help :’(

  175. MotleyHealth
    February 28, 2013 at 2:07 am

    Hi Sam, at the age of 17-18 our bodies require more energy than at any other time as it is a time of maximum growth. People gain weight in their 20′s because they continue to eat too much – the eating habits formed during adolescence remain. Gaining fat is normal – everyone will gain fat in different areas at different rates. But all humans are united in one fact – too much food and you get fat.

    You need to start eating less, eating healthy, and exercising often. Follow the advice here and you will get back on track.

  176. daleep Singhal
    March 15, 2013 at 6:51 pm

    Myself daleep from Mumbai India, age 34, weight 74 Kg and height 163 Cm. Could you provide me a complete Diet plan to reduce my weight upto 65 Kg. I have mainly belly fat.

    My most of time spent on the chair and very few work out routine.

    I would be very thankful to you if you make a plan with complete Diet Plan i.e. breakfast, snacks, lunch, dinner etc. with or without exercise. I am eggitarian. Also Let me know how much time it will take to reduce my weight as desire?

    thanks again and waiting for your prompt and complete reply.
    For any further information, please contact me.

    Daleep Singhal

  177. MotleyHealth
    March 15, 2013 at 8:01 pm

    Certainly Daleep. You need to order here:

    We cannot provide personalised complete diet plans for free. However, there is a lot of information on the site which is free for you to read and ask relevant questions on.

  178. nisha kaura
    March 4, 2014 at 9:28 pm

    Hi my name is nisha kaura and I want loose my weight I try but since last year its same 71 kg I diet and do the exercise too but I didn’t get any result please help me to reduce the wright

  179. MotleyHealth
    March 7, 2014 at 12:38 am

    Hi Nisha, you need to review your exercise and diet. If you did not lose weight it is because you are either not doing enough exercise or you are still eating too much food. Maybe both. Keep a log, count calories, and exercise daily.

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