Cutting Fat!


1800 Calorie Diet

We've discussed that your physique is 90% diet, diet, diet. Why does diet have the greatest leverage?

This will explain the famous saying, "You can't out train a bad diet." Even if you train 2-3 hours a day, it's still difficult to have a near-perfect body without a healthy meal plan.

Lets compare the caloric out put and intake of exercise versus nutrition. I'll work on extreme example to emphasize why diet has greater leverage than exercise. In the best case scenario, how many calories could you possibly burn doing 60 minutes of hard core cardio intervals? Lets say you're doing them on hills or stairs too. You might burn 1000 calories. Not bad eh? You can say it took 60 minutes of blood, sweat and tears to burn those precious 1000 calories.

Now watch how you could waste that 60 minute workout with one poor decision... You're driving home and you're craving something sweet. You see Krispy Kreme donughts and grab a chocolate glazed one with sprinkles and within 60 seconds consume the entire treat (without even tasting it) and wipe out those precious 1000 calories you just burned. What a waste...

See the leverage? It takes 60 minutes to burn 1000 calories. It takes 60 seconds to consume 1000 calories. So the importance of respecting and valuing the work you are doing at the gym? Don't underestimate the effort you're putting out. Exercise WORKS. It works especially well when you don't make it compete with a crappy diet.

I have NO IDEA how you could possibly think that you can get ripped and muscular without following a meal plan! As I said yesterday, whether you're trying to gain muscle mass or lose your stubborn love handles, consider both these goals a LOST CAUSE if you're just guessing and attempting to eat healthy.

Stop confusing yourself and listen to me VERY clearly.

You will only get a near-perfect body when you monitor what is going in versus going out with a properly designed healthy meal plan.

Did you get that?

Here are 5 reasons you MUST have a healthy meal plan (or I have to question how serious you are):

  1. You know exactly WHAT TIME to eat.
    During my contest prep I knew I had to consume a meal at 6am, 9am, 12pm, 3pm and 6pm every day, and the rest of my day was structured around these times - not the other way around. You can ask my friends to confirm that we would be on the phone around 11:45 am and knowing that I needed to consume my meal in 15 minutes I would politely say, 'Hey, I got to go cook my next meal... I'll call you in an hour.'
  2. You know exactly what to SHOP for.
    While I was at the cottage with my parents last week I had to battle the temptation of cookies lying around, ice cream in the freezer, Frosted Flakes for breakfast, and muffins for snacks. At my home in Hamilton, I don't have those battles or slip-ups because that food is not allowed in my house, period.
  3. You know exactly how MUCH to eat.
    If my meal plan says 1 slice of bread for breakfast and I have 2 or 3 then at the end of the week when I step on the scale and have not lost my 1-2 pounds of fat I have to admit I didn't follow my plan and it's MY fault.
  4. You WILL get all your veggies.
    If your meal plan says 1/2 cup of mushrooms, 1 tomato, 1/2 cup of onions and 1 clove of garlic with your eggs in the morning then you can experience how your body recovers quicker, sleeps better and does not get tired at 3pm in the afternoon every day. Experiencing this will be far more powerful than hearing or talking about it.
  5. My pre contest diet was 2,600 calories until the last few weeks, so let's say I slipped up and had an extra slice of bread, which is around 150 calories. Now I know that I need to burn an extra 150 calories during my workout, which means an extra 20 minutes of running that night.

Do you see how crazy this can appear? Do you see why you or some of your friends will go through your entire life with a 'decent body' but you will never get your dream physique?

Do you like how hard I am on you today? :) I just can't stand when people say, 'But I eat healthy...' and can't figure out why they are not changing.

Do you know that you could eat chicken breast and broccoli all day and still get fat if you consume too much of it?

Today I am including another free diet plan. Here is the formula to use to determine if you can follow this one:

Progressive Fat Loss = Your body weight x 12
Aggressive Fat Loss = Your body weight x 11
Contest Prep Fat Loss = Your body weight x 10

1800 Calorie Healthy Meal Plan

7:00 am Breakfast Meal:

  • 6 Eggs, whole
  • 1 cup Onions
  • 1 1/2 cups Tomatoes
  • 2 tsp Olive or monounsaturated oil
  • 1/2 slice Rye bread


11:00 am Snack Meal (pre or post workout shake):

Portions Preparation Suggestions:

  • 14 grams Protein powder
  • 1/3 Banana
  • 1 tbsp Almonds, slivered


2:00 pm Mid Meal Meal:

  • 6 oz Sole
  • 2 cups Beans, green or yellow
  • 3 cups Cauliflower
  • 1 cup Strawberries
  • 4 oz Chicken breast, skinless
  • 1/4 cup Chickpeas
  • 1 cup Cucumber
  • 1 cup Tomatoes
  • 1/2 cup Onions
  • 2 1/3 tsp Olive or monounsaturated oil

Calories: 629

5:00 pm Dinner Meal:

  • 6 oz Bass, freshwater
  • 3/4 cup Kidney beans
  • 2 tsp Olive or monounsaturated oil
  • 1/3 cup Rice

Calories: 474

7:00 pm Snack Meal:

  • 1/2 cup Cottage cheese, light/low fat
  • 1/3 cup Fruit cocktail
  • 1 tbsp Almonds, slivered

Calories: 119

Make your life easy and stop guessing and read more about how you can get your own healthy meal plan at

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness Magazine
Contributor to Men's Fitness Magazine
Honors Kinesiology Degree

Buy Now!