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

191 Comments on “The MCD Weight Loss Plan”

  1. MotleyHealth says:

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

  2. MotleyHealth says:

    Cardio rules now updated. Diet next.

  3. MotleyHealth says:

    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 says:

    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. What about milk?

  6. MotleyHealth says:

    You can drink milk.

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

  8. MotleyHealth says:

    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 says:

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

  10. MotleyHealth says:

    Yes, zero calorie drinks are OK.

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

  12. MotleyHealth says:

    You sure can Rob.

  13. Hey!

    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 says:

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

  15. Hi

    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 says:

    It’s all in the article above.

  17. 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. 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?

    Thanks

  19. MotleyHealth says:

    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. 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 says:

    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. 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. are quaker chewy bars ok for a snack?

  24. MotleyHealth says:

    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 says:

    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. 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 says:

    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. 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 says:

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

  31. Hi,
    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 says:

    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. 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 says:

    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. 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 says:

    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. 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 says:

    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. 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 says:

    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. 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.
    I REALLY NEED HELP TO LOSE THESE ANOYING FLAB!!!!
    PLEASE HELP ME.

  42. MotleyHealth says:

    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. 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 says:

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

  45. 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. Hi,

    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 says:

    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 says:

    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. 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 says:

    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.

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