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

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191 Comments on “The MCD Weight Loss Plan”

  1. 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.


  2. MotleyHealth says:

    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.

  3. 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

  4. MotleyHealth says:

    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.

  5. 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.

  6. MotleyHealth says:

    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.

  7. MattewMott says:

    Are protein shakes ok to drink?

  8. MotleyHealth says:

    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.

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

  10. MotleyHealth says:

    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.

  11. 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.

  12. MotleyHealth says:

    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.

  13. 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.

  14. MotleyHealth says:

    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.

  15. Hello,
    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!

  16. MotleyHealth says:

    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.

  17. 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?

  18. MotleyHealth says:

    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.

  19. Kara Kamari says:

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

  20. MotleyHealth says:

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

  21. 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?

  22. MotleyHealth says:

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

  23. hi
    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.

  24. Mark mahon says:

    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

  25. MotleyHealth says:

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

  26. MotleyHealth says:

    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.

  27. 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?

  28. MotleyHealth says:

    Hi Michael. soup is good, nutritious and cheap.

  29. 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?

  30. 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!

  31. MotleyHealth says:

    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.

  32. Christine says:

    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!

  33. MotleyHealth says:

    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.

  34. Hi,

    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?

  35. MotleyHealth says:

    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.

  36. Hi,

    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

  37. 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

  38. MotleyHealth says:

    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.

  39. MotleyHealth says:

    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.

  40. 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!

  41. MotleyHealth says:

    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?

  42. Motley,
    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.

  43. MotleyHealth says:

    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.

  44. MotleyHealth says:

    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.

  45. thomas smith says:

    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

  46. MotleyHealth says:

    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.

  47. 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!

  48. MotleyHealth says:

    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.

  49. 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.

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