Frank Zane. 3 time Mr. Olympia. One Of The Best Bodybuilders Of All Time. Also Famous For Developing An Approach To Lean Muscle Building. Click On Picture to Learn More!
Frank Zane. 3 time Mr. Olympia. One Of The Best Bodybuilders Of All Time. Also Famous For Developing An Approach To Lean Muscle Building. Click On Picture to Learn More!

Fat Loss Meal Plan – The Perfect Deal To Maintaining An Effective Weight Loss


Knowing the type of foods to eat is one of the best weapons to combat against fat loss issues. In case you are not prepared now, there is every possibility to face failure in the future. This can also affect you psychologically if total care is not taken. For this reason, it is highly important to follow a fat loss meal plan that works effectively. Research has shown that you can be able to lose up to 80 pounds for some months if perfectly used. Though, losing weight so fast may take some time, but the most important thing is that you are sure to get a desired physique.

Reminders and Quick Tips:

There are certain things you need to know prior to following a fat loss meal plan that converts. Remember, weight change ultimately comes from caloric consumption. However, what you eat can determine how quickly and effectively results are seen. More on that in a bit.

Ensure you are doing cardiovascular activity at least three day a week in 20 to 45 minute intervals. The higher the intensity of your workout the less time you actually have to spend working out. It is up to you experiment between high and low cardio workouts. See which one works best for you or which one you prefer and have an easier time doing. I chose high intensity circuit training (4 times a week) because it burns a lot of calories in a short time frame. Plus it complements my strength training by shocking my central nervous system. I have also done low intensity cardio (brisk jog, ellipitical, etc.) during my cutting phases and did see immediate results until I increased the time frame to 35+ minutes per session. You could also do moderate intensity cardio (intense jog). That is a happy medium. As long as you are burning calories multiple times a week.

DO NOT CHANGE THE WAY LIFT. If you are seeing gains, then you are lifting heavy weight in high volume which is great! KEEP DOING IT! Unless, you are preparing for competition or a show. Then is a complete set “rules” to go by when it comes to lifting while cutting. However, if you are an “average joe” like the rest of us then there is no need to change the way you lift. I see what to many who believe they need to “lower weight and do higher reps” to tone up. “Toning up” is nothing more than losing fat. Everyone has muscles that are ideally shaped but they are just covered under fat. So what is the solution? Get rid of the fa and do not sacrifice strength gains for no reason.

Fat Loss Meal Plan Rules: 

I went from 210 to 187 in 46 days following these rules and still made significant strength gains. I highly recommend this approach from personal experience. This worked for me better than the fat loss I have in Getting Started: Part 5. However, try both methods and see which one you like more. The one I am about to present is very similar to Tim Ferriss’s Slow Carb Diet.

Rule #1: Watch The Calories

I do not care what diet you on. CALORIES ARE KING. NUTRIENTS ARE QUEEN. The simple rule still remains weight loss = caloric deficit. No exceptions. Coming from our mass gaining meal plan, we will need to shift our focus toward consuming less calories. Therefore, it is important that you know a couple things. Your body’s caloric maintenance, a range of how many calories you need to stay a caloric deficit, and the caloric and nutrient content of the food you eat. This is very similar to the strategies in the Mass Gaining Meal Plan

Rule #2: No High Glycemic Index Carbohydrates Or White Carbohydrates

The higher glycemic load in foods, the more it affects your blood sugar and insulin levels. High insulin levels can result in high amounts of stored body fat. This means no rice (even brown rice), pasta (even wheat pasta), cereal, milk, potatoes, any type of chips, tortillas, burritos, fried foods with breading, most fruits (except for the ones I have listed below), artificial sauces (ketchup, ranch, barbecue sauce, syrup, etc.), pizza and cheese. Check out more foods high on the glycemic index, click here. Avoid all other forms of “white” trash (carbs).  Ensure to keep your kitchen free from processed white flour.

Supplements: Keep your whey (no casein because it is too slow absorbing) protein consumption to just post workout. Make sure to use isolate protein because it lower in calories and carbohydrates. For a list of good isolate proteins, click here. For creatine monohydrate, take 2 to 3 grams pre-workout and post-workout. Multivitamins and fish oil are fine to use too. Other than that, you should be good to go.

CARBS YOU CAN EAT: You can replace your carbohydrate source with pinto beans black beans, soybeans, red beans, chickpeas, strawberries, prunes, grapefruit, hummus (watch the calories though) and blackberries. This sources of carbohydrates are low on the glycemic index

Rule #3: Do Not Drink Anything With Calories.

At the exception of your whey isolate protein and creatine monohydrate, do not drink anything that has calories attached to it. This is a pretty simple one to follow. I just drank water with every meal and also between meals. I felt great.  You can also drink iced tea, black coffee, and green tea. Even diet soda. NO SOFT DRINKS, ALCOHOLIC DRINKS, MILK, OR FRUIT JUICE. 

The reasoning behind this is so you can eat more in food and not feel depleted energy levels from consuming less calories. It is also the same concept in Rule #2 . All those carbs you cut out are also high in calories. Eating low calorie and nutrient dense foods allows to eat more meals during you day.

Rule #4: Eat The Same Meals Over And Over Again

I learned this on from the 4 Hour Body by Tim Ferriss and it works beautifully. Everyone says they like variety but they are full of it. We are mentally prone to sticking to what we like. You only have a 5 or 6 regular meal rotation right now without even knowing it. Apply the same thing here. This makes it easier to stick to the meal plan and track your results. Make sure you are documenting your progress so you discover winning and losing strategies. Plus it shows you how far you have come in progress which is always exciting. 😉

Choose your meals from these food groups:

Protein: Organic Chicken Breast, Tuna, Salmon, Organic Egg Whites, Grass-fed Organic Beef, Organic Liver, or Organic Pork Sausage. Etc. I could on all day. Chose a couple healthy and natural protein sources.

Legumes: Pinto Beans, Black Beans, Soy Beans, Lentils, chickpeas, etc. I prefer organic black beans and pinto beans because they give the carbohydrates I need for the day, plus a good bit of protein and dietary fiber. They are basically super foods.

Vegetables: All vegetables are pretty much good here. I usually chose Kale or Spinach because they are also vitamin rich super foods. They very filling in volume and low in calories.

Rule #5: Take One or Two Off Per Week And Eat Whatever You Want

I am a huge believer in this. I would take one day off a week and gorge myself until I felt disgusting and fat. I do not count calories and ate all the carbs I wanted. Saturday was my day off. I chose this day because it would be the day I was most likely to socialize with friends. You can also take two days off back to back. However, you cannot be as crazy on those days as you could be one just one day to minimize weight gain. But I have never found severe drawbacks in two days instead of one. I just prefer one cheat day..

My “cheat day” actually made me want to eat healthy again. This how much crap I would eat ;). Like I said, this will not impact fat loss as long as you diet 5 to 6 days out of week. In fact, the cheat might help fat loss because this keeps you body out of starvation mode (from extended calorie restriction. and continue to burn stored fat). The cheat day will shock your metabolism and keep the fire burning.

Simple Fat Loss Meal Plan:

Below is a simple arrangement of fat loss meal plan you can follow. It is important to know that result will be based on the degree of acceptance or obedience to the meal plan. You will get what

Meal 1: One Organic Whole with 3 Egg Whites.  2 serving of black beans. 1/2 cup of spinach. A cup of water with one softgel of fish oil and a multivitamin. (400 calories)

Meal 2: One 12oz organic chicken breast. 2 servings of pinto beans, and 3/4 a cup of spinach. One cup of water. (400 calories)

Meal 3 at Chipotle: A Chicken Bowl. 3 scoops of pinto beans. 2 scoops of chicken. A handful of lettuce. One cup of water. (600 calories)

Meal 4: Pre Workout – One 30g Scoop of ON Hydro Whey. 3 g of creatine. (150 calories)

Meal 5: Post Workout – One 30g Scoop of ON Hydro Whey. 3 g of creatine. (150 calories)

Meal 6: One 12oz organic chicken breast. 3 servings of pinto beans. 1/2 of mixed vegetables. (500 calories)

This fat loss  meal plan comes out to about 2200 calories, 200 grams of protein, and very little high glycemic carbs. This is the exact meal plan I followed when I was cutting a while back.


The explanation above is just a sample of meal plan that converts perfectly. This meal plan can be used for muscular men and women to achieve quick success. In the pursuit of fat loss, a structured meal plan should be placed at work. This will help you discover the best solution attached with attaining your ideal weight.

There are so many benefits attached with setting a meal plan that works. Depositing extra fat in the body, fat will now be converted into energy for use because your body needs the extra energy due to you calorie restriction. You will also be able to make strength gains because you getting your protein and carbohydrate requirements. Nevertheless, your overall health condition will remain balanced. This Fat Loss Meal Plan is one of the best techniques of getting rid of those extra pounds easily.

The most important thing to know is the combination of foods used. In an ephemeral of time, you will celebrate a perfect weight structure that glows with longevity. You can give it a try now. You will always be happy with the result.