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

  2. 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.

  3. Christian says:

    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.

  4. MotleyHealth says:

    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?

  5. MotleyHealth says:

    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.

  6. Bryan Gill says:

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

  7. MotleyHealth says:

    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?

  8. Sarah Leach says:

    Hi,

    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.

  9. MotleyHealth says:

    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.

  10. Sarah Leach says:

    Ok, Thanks for the speedy response :)

  11. 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 weight..at the moment i weigh 193lbs and im 5ft 10

  12. 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???

  13. merv hello says:

    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?

  14. MotleyHealth says:

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

  15. 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?

  16. MotleyHealth says:

    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?

  17. 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?

  18. MotleyHealth says:

    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.

  19. 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?

  20. MotleyHealth says:

    Hi Dylan, nothing wrong with a multivitamin.

  21. Sean Jean says:

    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?

    thanks

  22. MotleyHealth says:

    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.

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

  24. 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.

  25. MotleyHealth says:

    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.

  26. MotleyHealth says:

    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

  27. Ivan-Alex says:

    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 !

  28. MotleyHealth says:

    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.

  29. 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.

  30. MotleyHealth says:

    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?

  31. 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

  32. MotleyHealth says:

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

  33. 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……

  34. MotleyHealth says:

    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.

  35. Islandgirl64 says:

    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!!!

  36. MotleyHealth says:

    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.

  37. 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

  38. MotleyHealth says:

    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.

  39. 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?

  40. MotleyHealth says:

    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.

  41. 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.

  42. MotleyHealth says:

    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.

  43. 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?

  44. MotleyHealth says:

    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?

  45. 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

  46. MotleyHealth says:

    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.

  47. 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?

  48. MotleyHealth says:

    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.

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