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:


191 Comments on “The MCD Weight Loss Plan”

  1. MotleyHealth says:

    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.

  2. 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?

  3. MotleyHealth says:

    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.

  4. doogles_22 says:

    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!

  5. MotleyHealth says:

    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.

  6. doogles_22 says:

    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.

  7. MotleyHealth says:

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

  8. 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?

  9. MotleyHealth says:

    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.

  10. 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 :(

  11. MotleyHealth says:

    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.

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

  13. MotleyHealth says:

    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.

  14. 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?

  15. MotleyHealth says:

    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.

  16. doogles_22 says:

    what’s your view of intermittent fasting?

  17. MotleyHealth says:

    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.

  18. 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

  19. MotleyHealth says:

    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.

  20. 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

  21. MotleyHealth says:

    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.

  22. 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.

  23. MotleyHealth says:

    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.

  24. 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 :'(

  25. MotleyHealth says:

    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.

  26. daleep Singhal says:

    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

  27. MotleyHealth says:

    Certainly Daleep. 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.

  28. nisha kaura says:

    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

  29. MotleyHealth says:

    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.

  30. I do eleptical one hour and body building 45 mnts is protein powder suppliment healthy to drink ?? And how often … Im afraid to gain weight .. Any advice

  31. MotleyHealth says:

    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.

  32. 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!

  33. MotleyHealth says:

    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.

  34. 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.

  35. MotleyHealth says:

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

  36. Hi
    I am Shyni , weighing 77 kg and a height of 164cm. I have been following fruits and vegetables diet except on Saturday for past two weeks. Also I have been doing a daily workout either walking+ jogging for 1-1.25 hr or Zumba for 1 hr with stretches for abs. I started fitting an old pants but the weight seems to be same.can u help me with this

  37. MotleyHealth says:

    Hi Shyni, 2 weeks is not long, but sounds like it is working if you are fitting in old pants. Just keep going! Don’t worry about the weight right now, work on the fitness.

  38. What type of diet and cardio only exercises that can be done at home would you recommend for a stay at home mom that needs to lose 60 pounds? Thank you!

  39. MotleyHealth says:

    Hi Heidi, try our weekly exercise plan. No equipment required, different exercises every day. Or just start running, cycling, swimming etc.

  40. Hi I am a 40 yr old male 5 9 198 i beleive i am 29 lbs over my weight limit! What would be a target diet for my age height and weight?

  41. MotleyHealth says:

    Hi Jason, take a look at our BMI page – this gives a rough idea of ideal weight, although, there is rarely an “ideal” weight. According to your body mass index you are at the top of the “overweight” range, verging on “obese”. However, this does not take into account muscle mass, so you may be much healthier than those figures suggest. Your idea weight (assuming you are no very muscular) is around 169 pounds, which is indeed 29 pounds less than your current weight.

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