3 month fat loss diet plan 800,diet tips video tutorials,fastest way to lose weight for weigh in ounces - And More

29.06.2015
Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. Disclaimer: Although I am a certified sports nutritionist, this advice is only for your convenience. This diet protocol is for guys (or girls) who want to lose significant amounts of body fat quickly and don't care about how much muscle they preserve. This diet is intended for an adult who weighs less than 300 pounds and is more than 15% body fat.
My simple diet and doable training protocol will make body fat absolutely drip off your body and face. All the meals are interchangeable, the suggested training protocol is very easy and the fat loss results are pretty quick but slowly tremendous which will keep you motivated. While it's up to you to stick with it as an online trainee, basically 100% of my personal clients achieved their fat loss goals.
PhilTheBread "Lost 31 lbs in ~35 Days" (sign in for pictures)update: Phil has lost close over 70 lbs in ~6 months.
It's important to know that - you burn 1000-2500 calories just by being alive (depending on your lifestyle), you don't have to burn off all your calories by exercising. You enter "fat storage mode" when your blood sugar (insulin) levels are elevated or unstable.
Eating carbohydrates, especially 'simple carbohydrates' (sugar-based foods), are responsible for raising your blood sugar levels. When your blood sugar levels are elevated, your body stores the majority of calories you eat.
This can be helpful if you are working out and want to store calories (largely protein) to build muscle.
For the average sedentary person, however, this is not a good thing because the calories will be stored as fat. Aside from any undiagnosed medical (hormonal) problems that keep you fat, people who are overweight or people who can't seem to lose weight are almost always in "fat storage mode" because they have perpetually elevated blood sugar levels. What you want to do is to keep your blood sugar levels down and stable so you can stay in "fat loss mode'. When your blood sugar levels are low and stable, your body will use calories (and existing body fat) for energy instead of storing it. To turn things around, we NEED to get a handle on the blood sugar issue so you can remain in "fat loss mode" for the vast majority of the day. The best way to do this is to avoid raising your blood sugar in the first place by not eating foods that raise it. It's important to be able to know which foods will raise your blood sugar and which foods will not promote fat storage mode. When you eat carbohydrates, your body goes into "fat storage mode" instead of "fat loss mode". So, as you might have guessed, avoiding carbohydrates as much as possible is how dramatic weight loss is done. This diet is nearly entirely based on avoiding carbohydrates so you are in "fat loss mode" for as long as possible. I recommend that you consume no more than 30 grams of net (non-fibrous, green vegetables) carbohydrates a day.


If you never followed a zero or very low carbohydrate (<30 grams) diet, you are in for a real surprise. When you avoid carbohydrates (and I mean REALLY avoid almost all carbohydrates) don’t be surprised if the fat absolutely starts melting off.
Regardless of your genetics, fat loss (in an ideal very low carbohydrate environment) can be dramatic.
The main reason most people store excessive fat is because they consume significant amounts of low-quality, factory-made carbohydrates and processed sugars that keeps their blood sugar high.
While you are losing weight, it is also important that you learn to read 'Nutrition Facts' labels and avoid the foods with more than 4 or 5 grams of carbohydrates and more than 1 or 2 grams of sugar. When you keep your body in "fat loss mode" for the entire day, you can actually eat more calories than if you were to eat carbohydrates.
The diet below is between 1000 and 2000 calories, depending on how many meals you decide to eat.
Fat loss at either amount is pretty easy and there is no reason to actually count them if you don't want. I am well aware that this is an oversimplification of lipid (fat) metabolism but this is all people need to know.
When you exercise on an empty stomach (and you have been avoiding carbohydrates), you are exercising in "fat loss mode" and your body needs to burn body fat for energy. When you exercise after feeding (or you haven't been avoiding carbohydrates), your body will burn carbohydrates or stored glucose for energy and not too much body fat.
4 to 6 days of the week - you should train for 30 to 45 minutes on an empty stomach shortly upon waking because it helps you lose fat 300% faster. Like AVOIDING CARBOHYDRATES, if you have never have never EXERCISED ON AN EMPTY STOMACH consistently, you are in for a real surprise too.
If you absolutely cannot train on an empty stomach, have a small amount of solid food (only protein) to hold you over and prevent you from getting lightheaded.
The idea is to simply stay in "fat loss mode" and keep your heart rate going for 30 to 45 minutes.
Like most diets, it's important to find some spices, sugar-free sauces, low-calorie condiments that you like so the meals don't get boring. If you are light-headed and absolutely need sugar, put a banana or 1 scoop of natural peanut butter in there.
Use a small amount of extra virgin olive oil on your pan, cook with slightly over medium-high heat and scramble it up. You can make it into an omelet if you have the skills or you can do hard boiled eggs instead. If you don't want the hassle of preparing the vegetables, buy microwave-ready (steamed) broccoli, spinach or brussels sprouts. You can cook the vegetables in the microwave and top them with extra virgin olive oil afterward.
Top the burger or sandwich just as you would normally - tomato, onion, lettuce, pickles, mustard etc. The idea is to build very low carbohydrate meals that have 1 or 2 servings or lean protein (chicken, fish, eggs, etc.) and 1 serving of vegetables that will keep you in "fat loss mode" and not raise your blood sugar.
If you make the protein shake with dairy milk (use these instead, unsweetened for weight loss) - you are not following the diet.


In the first week, you may lose 5 or 10 pounds, a lot of it will be water weight - but you are on your way. Comments are open below, but I may or may not be able to answer you (I'm super busy), I encourage you to ask all of your questions or start a fitness log in our health and fitness forum. If you have more comprehensive question or something that you would like to have answered sooner - I encourage you to sign up for the 'Good Looking Loser Forum'. Would you recommend any solution to losing fat and building muscle at the same time, or, if not, do you think I should focus on more low weight, high repetition weight lifting? Gaining lean mass and losing fat (aka recomp) is inefficient without steroids (unless you are pretty new to training). If you are a bodybuilder (or have a lot of lean mass that you want to keep) this diet may not be for you.
I do not promise you fast super fast results if you insist on eating or not training on an empty stomach.
I usually just lift weights for 15 minutes (light weights to total failure) and then do 30 minutes of cardiovascular training (jogging, stairs or elliptical). There should be NO milk, fruit, high calorie nuts or protein powder that has a lot of carbohydrates. The key to making good (frozen) chicken is to not close the lid and just flip it over a couple of times until it's totally defrosted. Use spices, herbs or sugar-free sauces - salt, pepper, vinegar, hot sauce, pickles, horseradish, relish, peppers, etc. When you keep your blood sugar stable or stay in "fat loss mode", it will be more than happy to burn your body fat for energy. My sex-life is good (about 20 chicks now) and I feel pretty satisfied for now in that aspect and am really looking to improve my body and life for me.
When their blood sugar is elevated, a disproportionate amount of calories get stored as fat.
Playing basketball, riding your bike or swimming on an empty stomach for 30 to 45 minutes is fine too.
Try to avoid this though, carbohydrates are your worst enemy if your goal is to lose as much fat as possible.
If you are eating rice, bread, cookies, regular soda, cereal, fruit juice, sports drinks, etc. For some, it's hard to adjust to and their body never quite gets the hang of using existing body fat as the primary energy supply. Have a small low-fat meal with carbohydrates as your LAST meal of the day or have a 'carb day' (don't go crazy, stay under 250 grams) every 10 or 14 days.
If you are using some random "supplement" that has a bunch of carbohydrates in it - YOU ARE NOT FOLLOWING THE DIET. My question is I have been lifting heavy (5X5, 3X8) with major exercises (bench, DL, BOR, etc.) But since I am cutting carbs, I've read elsewhere that doing so will prevent muscle growth so lifting heavy is basically pointless.



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