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The MCD Weight Loss Plan

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:

MCD-Weight-Loss-Plan.epub

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  185 comments for “The MCD Weight Loss Plan

  1. MotleyHealth
    November 8, 2014 at 11:04 am

    Hi Anna, yes, a whey protein supplement after your weight training / body building is a good idea. If you are concerned that you might gain weight you can always reduce the serving size and monitor your weight weekly.

  2. john
    January 21, 2015 at 12:37 pm

    Hi there. Im currently 178cm tall and i weighed 210pounds.
    in just over 2 weeks, now i am 89kgs 196pounds.
    I have been eating small but frequent meals,
    morning- wheat and low fat milk
    afternoon (12-1pm work break)- chicken and avocado with wheatmeal bread ( around 50g of chicken and few thin slices of avocado
    afternoon (4-5pm) small half of tuna sandwich (wheatmeal bread)
    and fish for dinner (never after 7.30pm (hoki or tarakihi 100g cooked with little bit of olive oil and some herbs and garlic with no added salt) with a glass of water or hot green tea.
    Generally doing about 30-50 mins of exercise with dumbells and free body weight squats push ups etc.
    just by reading i think i may have lost a bit more than i was suppose to in the time length. am i doing something wrong or do i need to adjust anything?
    I am aiming to get to around 160 pounds and 15% body fat.
    What do I need to fix/improve on to achieve these goals in 10 months? even if its extreme measures, please let me know your best opinion. Thank you!

  3. MotleyHealth
    January 22, 2015 at 10:38 am

    Hi John, it is normal to lose more weight in the first week. If you are able to go about your usual daily duties and are not feeling unwell etc. then you should be OK. It sounds like you are losing weight well enough, so stick to your plan. Your diet is providing a good balance of nutrients and minerals, consider having an egg or two too, these are packed with protein and vitamins.

    You have lost 14 pounds in 2 weeks and are looking to lose another 36 pounds in 10 months – sounds like you should be fine. Work on your strength training, increase the weight of the dumbbells when you notice that the exercises are getting easier.

  4. ana
    March 14, 2015 at 6:29 am

    Hi I am 5’1 and I weigh around 132 lbs and I am 23. I am studying as well as I have job which gives me no time to workout. I have a sitting on chair job .
    I am vegetarian. I have fat in hips and thighs. With the time constraint I am able to do only hula hoop for 1 hour a day.I have been hula hooping for past 2 months . I don’t have sugar at all. I have cut down all the sweets past 4 months Will this help me to loose weight. As I want to loose around 5 kgs in 3 months.

  5. MotleyHealth
    April 8, 2015 at 6:21 pm

    It will help Ana. Look at our home workouts for more intensive exercises you can do in one hour.

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