Advanced Fat Loss Nutrition Plan

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Here is your advanced fat loss nutrition plan.

Notice that I tell you exactly what to eat and what times but I do not reveal how many calories are in each meal or the daily carb, protein and fat percentages.

Consider this an upside down approach to nutrition and thinking.  I want you to discover the power of creating the right hormonal environment in your body to induce change in body composition.  The key principle to my nutrition programs is “balanced nutrition.”  Balance is the key to healthy nutrition and a sexy body.

I believe that my nutrition programs are so powerful because they create a desirable hormonal response in your body.  For the next 3 weeks I want you to think hormonally, rather than calorically.

Here is your advanced fat loss nutrition plan:

7:30 am Breakfast

Vegetable Omlette and fruit:

8 egg whites, extra large

4 cups of vegetables

1 and 1/3 tsp olive oil

1 orange

11:30 am Mid Meal

Home made protein shake:

1scoop of natural chocolate whey protein powder

1 cup of milk

1 tps of natural peanut butter

1 large banana

2:30 pm Lunch

Tuna Melt Sandwhich:

1 can of tuna or salmon

2 slices of whole wheat bread

1/2 cup of graded cheese

3 cups of steamed vegetables steamed

1 tsp olive oil and 1 tsp of balsamic vinaigrette

5:30 pm Dinner

Steak and potatoes:

5 oz extra lean beef

1 1/4 cups of potatoes, mashed

2 tsp of olive oil

1 tsp of balsamic viniegrate

3 cups of vegetables

8:30 pm Snack

1 cup of cottage cheese, low fat

1 grapefruit

1/2 orange

1/2 apple

2 tbsp of mixed nuts

**Remember to drink at lest 500-750 ml of water with each meal.

Let me know what your biggest nutrition challenge is below and we’ll answer your questions on a upcoming phone call.

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Comments

65 thoughts on “Advanced Fat Loss Nutrition Plan

  1. HELP: I was always able to control my size and weight.I am a male at 5′ 8″ tall, .At 19, I had a 27″ waist, weight 175lbs. At 40, I had a 32″ waist, 18 1/2″ guns and weight 210lbs. at 6% body fat. I have been in gyms working out all my life, boxing,karate,bodybuilding. So I have a lot of diet and gym knowledge.
    However at 57 it seems that nothing is working for me any more. I am now at 190lbs, 37″ waist, around 23% body fat. I wish to get down to a healthy 165lbs. to 170lbs, 31″ waist,8% body fat.
    I am eating 4 to 5 meals a day. 50% protein,30% fat,20% carbs.Total calories of between 1200 to 1700.I eat high quality protein,moderate amount of good fats like E.V. Coconut oil,Flax organic cold pressed oil, and grape seed oil only. All my carbs are complex and fresh.I drink at least 1 to 1 1/2 gallons of water a day.I am in the gym 6 days a week.Weight training 4 days, ABS 2 days, Cardio 45 min. before first meal 6 days. Nothing is working for me now. I am at a loss.Thinking of going pharmaceutical. Got any answers?Can you e-mail me direct?

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  2. I think my greatest nutrition challenge is not overdoing it on carb intake. I have to be diligent about having TONS of fresh veggies around at all times, so I can fill up on these without woofing down a half of a box of brown rice! Thanks for the great info Vince- as a personal trainer myself, I actually bought your NNMB product simply to study what it takes to make a top-selling ebook…honestly, I wasn’t expecting much, but was pleasantly surprised and I can tell you really know your stuff. Congrats on all of your success.

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  3. Vince,
    what kind of vegetables do you recommend?

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  4. Vince,
    Thanks for the earlier response. I’m down three pounds so far. I’m just starting to get into the cardio groove, so I expect the weight to start flying off in a few weeks! My next question is about nutrition. I’m a police officer, and eating right seems to be a constant job in itself, but recently I’ve been trying a combo of Healthy Coice brand steamers( 280-400 cal.), along with Bolthouse Farms protien shakes.(42gram per liter) I’m trying to do two shakes aday, along with one dinner. I add a few pieces of fruit as well, and my calorie intake is about 1500 to 1800 a day . Is this along, with exercise, a reasonable amount of calories for signifigant weight loss?

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  5. irving hernandez April 10, 2009 at 3:15 pm - Reply

    Hey Vince i just wanna give thanks to you…….with all your free advice on youtube and your free articles im on my 6th week towards my six pack………i do Arnels workouts along with your dieting advice and its going great so far…….

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  6. yo what hapnd to the advanced online instructor?! i cannot acess it any more?!

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  7. I have been really skinny through my childhood and school years and started working out when I was 18. At that time I weighed 110 lbs at 5’11”. The initial 5 – 7 years of training my obsession and toughest challenge was to add weight. To do this i ate every possible mass gainer and junk food “calorie rich diet possible”. As a result I was able to get my weight up to 185 lbs, however, my body never felt worked out. After about 10 years of working out I had to quit for about 3 years. It has almost been 8 months since I started again and have managed to tone down from 195 lbs to 180 lbs. However, my body fat is still at about 14% and my phobia of looking skinny really restricts me from sticking to any diet that shows the slightest sign of weight loss. I feel that my muscles are shrinking by the day and that really discourages me from experimenting. In fact this has always been my problem. What kind of diet should I eat in order to maintain muscle size, if not pack on more, while i get my body fat under 10%. Also, I just want to look and feel fit, so I am not really keen on following a cyclical “bulking up” and “getting ripped” program through the years. I just want to be reasonably bulky and ripped all through the year.

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  8. Regarding your fat loss nutritional plan. Looks like that is geared towards a large man seeking fat loss.
    What do you suggest in making adjustments for a female. Let’s say 5’3 , 120lbs wanting to cut maybe just a few pounds of body fat?

    For that matter , the adjustments for an even slightly larger female say 5’5, 140lbs.
    Would like feedback on how to determine what is right per body size since calories are not counted here.

    Thanks…….Dianne

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  9. Well as far as the DVD I’d wager that’s its going to be at least 99.95 even though the only way it would be worth the price is if the person who gets it actually does the workout program, I mean you can have the greatest program ever developed by man and if you just say I’ll do it tomorrow every time you are about to use it then you wasted your money regardless of spending a couple bucks to a million its wasted if you don’t pursue your goals. Well good luck to the winner and I hope you actually use this dudes DVD to its fullest extent.

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  10. food is not the enemy,, infact its your best friend, well has been for me. Thanks vince gr8 guidance on the diet, that was one factor which i could never get right, i used to skip meals and replace them with cereal and sugary stuff to keep me active until it brought me soo low i was deprest for mnths and then used the gym to try and beat my moods. Eating the right diet is really the key and i believe that i can stay on the right side of the track now. Thank u even my work at college has been improving. I hope everyone who follows your programme sticks to it the benefits are soo rewarding… good luck everyone for your summer hotbod.!(Y)(Y)

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  11. Im thinking 119.95

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  12. hey vincent,

    gotta say splitting my cardio into two 20 minutes hard runs with core and weight training inbetween has made an instand difference. I never thought it was possible to lose body fat within a few seshions. Also, i have been eating more and losing more, when before i ate less and probably gained more. wont all of these eggs make you bulk up? And do nut fats put weight on you?

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  13. My plan which works slowly but surely without feeling tired or hungry. I am an office worker and need to be mentally fit and this diet does keep me fit quite well.
    5 ft 10 (178cm), at the moment 83 kg, target 78-79 kg

    Not the most exciting food but I am loosing in average about 100 gramms of weight per day.

    Morning: oats cereal with raisins, cottage cheese, rice drink or low fat milk and a little bit of coco nut milk total 150-200 grams
    Snack: 1 piece of fruit e.g. banana
    Lunch: plate of salad with chicken
    Snack: onother piece of fruit
    2nd late snack: some vegetabels appr. 150-200 gramms
    Dinner: piece of fish or chicken with some salad

    Key of this diet is to be quite low on carbs, no fast carbs at all (sugar, white bread, pasta, …), and only selcted fat (olive oil on salad and if hunger attac strikes sometimes a spoon of peanut butter)
    1/2 – 1h of excercise 4 times a week medium intensity
    Drink about 1- 1,5 litre of water + 1 liter of tea per day + 1 cup of coffee

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  14. I’m 5’9″ and 150 lbs. I’m about 8 or 9% BF so I’m not by any means overweight. But I don’t have abs and that’s what I want more than anything. I don’t really care about getting bigger . I am a Mua Thai fighter so getting bigger would not be to my benefit or else I end up fighting guys in the next weight class; which would be bad! I really want to lose about 15 lbs body fat and put on 15 lbs of muscle so that I weigh in at 3% BF and stay in my weight class and just be ripped! When I tell people I need to lose weight they think I am nuts! I need to know if I should focus on the weight loss first or the muscle gain?

    I work out 2x a week minimum for 2 hours each workout with 3 additional 1 hour workouts at other times.. sometimes more. Many Fighters train 8 or more hours a day but I just don’t have that sort of time. I really thik I can get the body composition I am looking for if I just have the right meal plan. I think I work out like a mad man but I just can’t figure out why I’m not getting ripped so I think it must have to do with what I am eating. I really feel I eat healthy but apparently my body thinks differently!!

    Please give me some advice! (Email me please)

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  15. Hi vince this is my third blog. I am still surprised looking at your achivement . My weightlifting programe is made following all your tips, my food that is eat , principles i follow while lifting… all is based on the info you gave. I am still not seeing much gains and still finding it hard to loose little bit of fat that i have left in my belly. i kinda need help, any sugestions?!

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  16. I am not crazy about egg whites & 10 sounded like way too many,so I used 5 whole eggs & 3 egg whites for the omelet. It was too much for me & I couldn’t eat the rest of the food for breakfast. Well, now I want to thank you very much for the vegetarian diet! It is extremely appreciated! but, I still do see 10 egg whites on it. The 5 eggs was fine with me. As a vegetarian, my cholesterol is low since I do not eat meat, so I am not worried about the yolk. I don’t really like tofu since I don’t thank it has much flavor. I just don’t think that I have gotten the knack of making it very tasty (but my husband doesn’t like it, so I don’t make it much because of him). Anyway, is it OK if I use part tofu & part eggs in the recipes. That is what I have done in the past to make it palatable.
    Thank you.

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  17. Terri, the fastest way to lose your muscle is to stop weight training. The next fastest way is to starve yourself but I’ve gone on some very low calorie meal plans during contest prep and held onto my muscle from the intense weight training.

    I meant a tsp for the mid meal.

    Perrin:
    1. I have never heard of the concept of coming off creatine “slowly” I am not sure how long it stays in your body after a cycle but I believe it goes out pretty fast so I would recommend just keeping 5-10 grams in your plan each day.

    2. No idea… I just use good old fashioned monohydrate powder that says Creapure on it. Take it with your sugar/protein drink.

    3. That would be a good idea. Give your body the calories when they need them the most.

    4. You only need diuretics to flush out excess water 24 hours before a show to give you a dry look. If your body fat is not low enough, they don’t make a difference. Email me before your contest and I’ll tell you how I do the last few days before a show.

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  18. Vince,

    Does the number 150 comes from the number of carbs needed to function in a normal day? I’ve tried other carb cycling diets and when I came off my strength shot through the roof, which was awesome of course. When carb cycling the branch chain amino acids are to help limit the muscle loss, and the creatine is usually used as well. I’ve used creatine off and on. Every time I come off, I seem to get sick and that annoys me so I stopped using it. Maybe I should come off it more slowly?
    This was pretty unorganized.

    So here’s my questions:

    1. When I stop taking creatine, should I slowly come off?

    2. Which analog or creatine is best? Monohydrate seems to be the best, but I recently heard of the gluconate, which supposedly works tons better because it’s attached to glucose and that should help the absorption. So which is best?

    3. When doing this carbohydrate cycling, should I put my leg day on the higher carb day and basically eat for what I lift? Or put the more intense days on the lower carb days to create a higher caloric deficit?

    4. I would like to compete. At what point will diuretics have a beneficial impact on my physique?

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  19. Did you mean tsp or tablespoon for the midmeal?

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  20. Hi Vince,
    First, let me say how much I enjoy your knowledge, information & videos!
    My issue is just embarassing. My salary is so pathetic, that I can’t always afford enough food after bills & stuff. I eat cleanly, cheat very little & drink tons of water. I am 49 & want to lose 10-12 lbs. Even working with weights, if you don’t eat enough, do you lose too much muscle? I’m sure you have answered this before, but I missed it if you have.
    Thank you very much!
    Terri

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  21. What kind of food allergies do you have Sheila? I wish I had the resource to list off every substitute for every food allergy but that would be a post in itself.

    Start looking for wheat-free and dairy-free foods. Shop at a specialty store. i do know that you have lots of options. Just don’t know specific name brands off the top of my head. Hope that helps too Janet.

    Raul – I would be interested in seeing what happens by cutting your 1 alcoholic drink each day and having tea or water instead.

    Tara – soy beans and products made from soybeans like tofu, tempeh, and miso, also contain complete protein. Soy sauce is not a complete protein.

    Plant-based foods like legumes, most whole grains, fruits, vegetables, nuts, and seeds all contain protein but do not contain complete protein by themselves.

    However, the body forms an amino acid pool from the foods eaten throughout the day. As a vegan you need to consume a variety of foods eaten at breakfast, lunch, and dinner, the body can use these amino acids to make up complete protein. The grain quinoa is also excellent for protein.

    Nikko – change the diet based on your bodies response. That means you won’t have an answer until you start. Your body will tell you if you need more or less based on your physique change and energy levels.

    Jack – any fruits are good substitues. Can you Ezekiel bread instead?

    Harish – chicken breast is perfect.

    James – you could eat a whole apple one meal and whole orange next meal instead. Or put it in the fridge.

    Start scheduling just ONE meal a day. Master it then progress to 2 meals scheduled. You’ll do it if you’re serious.

    Shannon – not as many as it looks.

    Ana – email me your pre contest pic to [email protected]

    As long as you’re eating every 3-4 hours around your own schedule you’re fine. I have no idea about why you can’t drink water during a meal… I’ll have to research that.
    Adapt the portions based on how your body responds. This might be perfect for you.

    Ron – Kind’ve answered this above. You need to focus on a wide range of foods to make up complete proteins. I’ll need to do a full newsletter on this topic. To add to above…

    According to the PDCAAS (Protein Digestibility Corrected Amino Acid Score), one of the measurement scales for protein quality, soy has been rated 1.0 (the highest) right alongside whey and above that of beef which scored a .92. It is a complete protein source containing all of the basic building blocks (the 8 essential amino acids) necessary for the growth and recuperation of muscle tissue.

    One benefit of soy is its high glutamine levels so this may be your best option.
    If you are a lacto-ovo vegetarian, incorporating other protein sources such as eggs, milk, cheese and whey protein (a milk derivative) would fall into your diet plan and if you are adhering to a pesco-vegetarian diet, consuming fish would be an excellent additional source of protein, as well.

    Vanessa – I have not heard this before but if it’s working for your body, keep it up.

    Steve – I’m doing my best to keep up now! I’ll have to do a new post on this water issue. Heck, I’m the strongest and most ripped when I consume 5-6 liters of water a day… No idea what this research is all about aside that it sounds practically silly. I’ll look into it.

    Bancha – I’ll post a meatless meal plan very soon.

    Thanks Cliff – I’ll do my best to be your top resource.

    Marjorie – Yes, if you combine it with regular weights and cardio. You won’t know if it’s too much until next week when you step on the scale.

    Terrence – I’m too lazy to do math right now. If that is 1% of your body fat per week then that’s perfect and realistic.

    Harish – considering you ONLY have 3 pounds of fat to lose, a fat burner might in fact be suitable for your goals. I would start with just a big cup of black coffee 1 hour before you train. That’ll do the trick.

    Chris – watch the scale. Listen to your body. Monitor your performance. The goal is to make changes based on the response of your body.

    Shamier – have a meal right after you workout. Liquid protein and carbs and then a real meal when you get home from practise.

    .Shahnawaz – check previous responses.

    Perrin – most people would love to have your “problem” 🙂 Try some early morning interval cardio or post workout sprints and stairs. Don’t get frustrated. You don’t need diuretics unless you’re doing a show. Keep doing what you’re doing. Go 150 grams of carbs a day for 3 days and then 1 day of 350 plus carbs if you’re abs are your focus. You’ll lose some strength for your sport though.

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  22. Vince,

    I’m 5 foot 11 inches, 200 lbs. I have a six pack, but it’s not a shredded six pack. My diet is clean, I’ve tried doing morning workouts, evening cardio and almost everything in the book except the fat burners. I think I’m about 10% body fat, and I wanna get down to 6 or 7 % so I’m shredded. But for the life of me I can’t get the stupid stuff to go away. I train hard, and have recently switched to get a bit faster, as I want to play defensive back in college. I made the gains in muscle since I was a freshman at 160. And they’ve been lean. I’ve known my entire life that more muscle burns more fat. But I don’t really care to weight much mroe than 200 as a defensive back because it can slow me down I think. My diet is pretty clean and I have once a week where I eat some pizza or something. I probably follow it 95% of the time. Should I look into diuretics to rid my body of the excess water? Is it possible the water is making me look puffy? I drink a gallon a day. Also I’ve eliminated carbs at night becasue I’ve heard that eating them at night can store them as fat. This made sense to me because the carbs are immediate energy source, and at night if your body can’t use it it will store it for later… as fat. The other reason this could work is because if your body didn’t have any immediate energy, it would use the fat for energy for the whole 8 hours you sleep. What do you think about that? Let me know.

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  23. Hi Vince,

    I have the same questions as several others: Will this plan work for my bodyweight? I am 180 pounds.

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  24. Vince,
    I’m a high school student-athlete…doing your favorite sport. Running track. Haha Im a sprinter. Your weight programs and meal plans are really beneficial. It is really helping me lower the unneeded body fat especially around the gut. Even though I’m still around 14-16%, it is progressing well.

    My biggest problem has to be that I go to sleep around 12 and go to the gym around 6 or 7 after practice is over around 5.

    I can stick with this meal plan until the 2:30 lunch. After that, I supposed I’ll grab a quick apple and a FiberOne bar before I hit practice at 4.

    How can I work my dinner and snacks around that as I get home around 10?

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  25. wow….well, you got a lot of responses to this, lol, my question has already been asked, but i will reiterate it. How do we alter these meals to our own body size/weight/goals?

    actually….it already sounds VERY close to what i do, so maybe i shouldnt bother trying to change and just go with your plan….

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  26. hey vince
    firstly iam realy impresed by ur achievements and honestly ur my role model.
    i have 2 issues.
    iam not able to loose that last bit of belly fat (3pounds aprox) my diet is totaly clean with a bit of cheating some times but yes i make sure its in controll! i want to know if i sud look forward to take fat burners! or do u have any sugestions?!
    2nd- i have a platue on bench press at 120lbs i have not increased in more than a month now, wad do you think i should do?

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  27. THE MAJORITY OF US AINT VEGETARIANS BONNIE.

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  28. AS, A LACTO-OVO VEGETARIAN, BY THE WAY, I DO NOT EAT TUNA OR SALMON & CANNOT STAND THE SMELL EITHER, SO I REALLY, REALLY WOULD BE THRILLED IF IT WERE POSSIBLE TO FINALLY GET A VEGETARIAN MEAL PLAN TO LOSE WEIGHT ON!!!!!!!! PLEASE DO NOT LEAVE US OUT OF THE LOOP!!!! WE DO WANT TO BE FIT & HEALTHY AT THE SAME TIME TOO! HELP US JOIN IN THE “GROUP OF HAPPY CAMPERS.” IT HAS ALWAYS BEEN A CHALLENGE TO TRY TO SUBSTITUTE ON EVERY DIET & WONDER IF YOU WILL STILL GET THE SAME RESULTS. THANK YOU FOR UNDERSTANDING, IN ADVANCE.

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  29. Yes, another one who wants a Lacto-Ovo Vegetarian diet plan, but must it be sooo many egg whites! THANK-YOU VERY MUCH!

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  30. Hey Vince, I am 6’3″, and I weigh 285lbs., right now, and I have a 46″ inch waist. I’m trying to lose 15lbs. in April, 15 in May, maybe another 5 – 7lbs., in June. I have no problem with cardio, eating right,or training, so I want to know if you think that my projected weight loss goals are reasonable. My goal is to be at least 255 with a 40-42 inch waist, by the end of may.

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  31. I’m a 42 year old woman, want to loose 30 pounds..this looks like sooo much food? Is this meal plan for a female?

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  32. Vince,

    I have a tummy and a big waist line… will this plan help me oiu tto get a lean waist line??/ Plzz help… if not.. then what should I follow…

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  33. Nice to hear that there are more VEGETARIANS …so Vince, could you please come up with a Meatless plan…as you can see the audience for this is increasing.
    And also I noticed you missed out on the Water problem in your above answer. Thanks
    P.S. I have unsubscribed to other fitness newsletters, yours is the only one I am sticking to, because too much info can be confusing and you are the BEST.

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  34. Sorry, Vince, I just found responses to some of the questions.

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  35. Vinny,
    I always see a lot of questions on your blog, but I never see your answers. I am really curious about your answer to the water with meals question that is asked repeatedly. By the way, they are right; you should never drink that much water or any other liquid with your food.
    Your food combinations are also very misguided. Vanessa is correct.

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  36. Sorry Vince. I have to disagree with you on your dinner plan. You are NOT supposed to eat meat, as in beef, and potatoes together. Your body is unable to digest these two foods together. You should skip the carb on a beef night or have a little bit of brown rice if already mixed into something or with pasta. It’s the heaviness of the beef and the potato that cause real havoc on your digestive system. Potatoes are fine with fish or poultry, as they are lighter and allow the potatoes to digest in your system properly.
    Thanks, Vanessa

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  37. I’m still waiting for an answer from someone (I’ve submitted this question through a number of these fitness websites.) about how to design a meal plan without meat. Is it possible? I know there are vegetarian body builders. What do they eat? It appears other people are interested in this information besides me, so perhaps you will help find some answers. Thanks, Ron

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  38. ooh i forgot to ask: should i alter the portions?
    i’m 5’6 and weigh 130

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  39. I’m a full time student usually wake up at about 6am and have breakfast by 6:30 will adjusting the times to my scheduel make a big impact? i usually eat again at 9:50 then at 12:05 and have a snack at 1:20 i do a mild cardio workout around 2 or 3 then i have fruit then dinner around 5 or 6 and a snack at 7 i sleep at around 10:30 or 11. Any information or suggestions would be greatly appreciated..also i was a bit concerned about the drink water with your meal… i’ve read millions of books that scream: NEVER DRINK WATER TOGETHER WITH YOUR MEAL thank you again hope to hear from you

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  40. Hi Vince
    I was one of the lucky early birds that had the opportunity to listen to your seminar this afternoon. I want to thank you for all the great information and tips. I learned so much and I feel totally amped about the transformation my body is going through. I also want to thank you for answering my question about leaning out for a competition. I would like to email you a picture of myself so that you could give me more suggestions on leaning out my body. If you have an email address where I can send my pics I would greatly appreciate the critique. Thanks again Vince, your the best. I wish you continued success on such a great program. I will be starting tomorrow. xoxo

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  41. Wow that’s alot of food, how many cal is that????

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  42. I would say my biggest nutritional problem is eating at the right times. I have to go to school and do things during the day, so i can’t always eat whenever i want 2. Anyone have any tips for that ?

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  43. What am I going to do with the other 1/2 of apple or orange in the 8:30 pm meal????

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  44. yo is chicken breast good with it??

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  45. I am allergic to citrus and bakers yeast (found in most bread). Can i replace the whole wheat bread with a whole wheat tortilla ? what can i replace the citrus fruit with ?

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  46. Oh, thanks a lot. I can’t wait to try this new menu. It won’t be hard for me, for I already drink the shake with the whey protein powder every morning. I’ll let you know if my body shows some improvement.

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  47. hey vince i like the whole idea of going after the hormone level rather than thinking about how many calories and such. but my only question is how should i vary this diet to my body, i am 5’11 175lbs

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  48. Hey Vince,
    thanks for this…this takes so much of the guess work out!! Any substitute for the meat/ fish? I am a Lacto-ovatarian (i eat eggs and dairy) and i am sure there are many followers who would benefit from a meatless meal plan….please advice.

    Also is this plan to be clubbed with any particular exercise regimen or just whatever one is doing at the moment?

    Thanks a bundle
    Tara

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  49. I agree with Tiffany. What is good for a woman 5’8″? And one over 55 who wants to lose 15 lbs?

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  50. vince i hv lost about 55kgs of my body weight nw i m hvng problem in losing belly fat as it gets lk wattery body all around the different parts of body so please tell me the proper whey nd diets to lose the rest weight i hv lefft the only problem i m facing is i tk alchol once in day so wht should i do

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  51. I have become lactose intollerant within the last year or so. do you have any suggestions for substitutes?

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  52. Tiffany – I presented this as a one size fits all meal plan to get you thinking hormonally, not calorically. If you feel you are clearly eating too much than adjust the portions down or vice versa. Notice your body shape improve and your fitness improve by creating the right environment in your body.

    Pat – cheese is a carb/protein. Another substitute could be milk or tofu. If you want pure protein, go with eggs at night. Fruit is fine any time of the day… as long as they keep the meals balanced.

    Sergio – Then don’t follow it if you already know the answer.

    Jeremiah – You can have a bar – try to find one that does not have artificial sweeteners in it though.

    To make the meals cheaper, you’ll have to sub certain foods for cheaper ones. it’s that simple. Shop for the fruits, proteins and veggies that are sale each week.

    Terrence – I would not disrupt your sleep to get one meal in. Just start when you wake up and go every 3 hours. That’s fine too.

    Excellent advice Nick.

    Mo… any meal plan that is more balanced and clean than you were previous eating will create opportunity for muscle. You have to try to find out.

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  53. Vince,

    Is it OK to have fruit at nights? And what if one does not eat cheese, what is a good substitute?

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  54. Will this help me lose weight? It sounds like I am going to balloon and gain back all the pounds I have been working so hard to lose!

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  55. That’s a lot of food Vince, wow!

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  56. Over 250ml water will dilute your enzimes, so have it 30mins either side of the meals, but I’d say thats a base line, It doesn’t hurt drinking 2L+ a day, when water loading bodybuilders drink over 10L a day.
    Training before you eat @ 5:30am taps directly into fat stores, having any carb/sugar pre work out will stop fat burning and use the food you’ve ingested as fuel, but its a great idea to have Branch chain amino acids or quite simply – a serve of quick ingesting protein powder like a whey isolate to stop muscle breakdown while exercising. Cottage cheese is hard to replace as for its value, its cheap and high in micellar casein which can take up to 7hours to digest, therefore giving you a slow release of protein while you sleep

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  57. If I work out at 5:30 in the morning, am I supposed to eat breakfast after the workout? If so, should I eat anything before my workout?
    Also, what is a good substitute for cottage cheese.

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  58. If you’re worried about the water diluting enzymes, have it half an hour before meals.

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  59. Can this meal plan build muscle also ? Cos i follow Arnel’s workouts hs meal plans 4 fat loss n muscle building are the same

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  60. My field of work allows me to sleep and awake at virtually any time I want. Because of this, Ive never been a morning person and I usually go to bed between 12am-2am and awake at 10-12am. I also train late in the day around 4pm. I want to know with this plan, is it ok to wake and eat, then go back to sleep for the first couple of meals or should I just start the meals when I awake and then eat every 3 hours, or is this just being lazy and counterproductive?

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  61. what i wanna no is the faster way of getting ripped and gaining lots of strenght im 6 foot and 188 pounds now and i dont no if its good for you but i drink like i would say atleast 2 milk jugs or more worth of water a day and when i make protein shakes i use water instead of milk send me youre answer at [email protected] ty

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  62. I am also interested in the same Question as Liz wade regarding Water during meals.

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  63. I have a few questions:
    1)Can certain meal bars be a substitute for the Mid Meal? I don’t think I would have any Whey Protein until the end of the week. If not, do you any other easy to make replacement?

    2)My budget is very low for groceries lately so I would like to know if there is any substitute for any of these meals

    Please email me!

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  64. I thought it was not wise to drink so much water at meal times with meals because it dilutes enzymes that’s needed for digestion? What is correct? Can you please email your answer directly to me?

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  65. This should have approx “size/weight” of the person you are recommending it to… for a 5’8″ woman, I think it would be a bit different…right?
    ~Tiffany

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