Fat loss diet – September
The table below shows how you would adjust your diet for fat loss.
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Portion Sizes
Follow the 1, 2, 3 method of portion size for lunch and dinner.
Imagine your plate is divided into four:
1 – protein fills the first quarter
2 – carbohydrate goes in the second
3 – a different carbohydrate goes in the third
4 – the fourth quarter should be empty. If it isn’t, you’re eating too much.
The type of carbohydrate will differ depending on whether it’s lunch or dinner.
Let me know how you’re getting on by leaving a comment…
I’ve started on the Banana Protein shake – great taste!
Looking forward to the results..
i`ve been training for 2 months now, jus picked up on your website and book etc. I`m a little over weight, i want to build muscle AND lose fat….. Which eating plan should i be following???
Phil
If you have the book just follow the progressive rotational training along with the fat loss diet.
Let me know how you get on
Dave
Should I folow the fat-loss circuits 3 times to loss weight? and for how many weeks? I am 205lbs and 5′ 9″ tall – also I have the creatine recovery should I use this aswell as the protein shakes in my food plan?
Yes you should doing three circuits. You can use the protein and the creatine in your food plan. Follow the program for as long as it takes for you to reach your goal. You should be aiming to lose 1-2lbs per week. Use the food guide and monitor whats happening. If the weight is not coming off add some aerobic work on your non circuit days and reduce your food intake.
Regards
Dave Morgan
do I do the three fat-loss circuits without a break or complete one circuit and then rest for 60-90 seconds then the second … and rest before the third?
many thanks for your great inspiration!
David – I am doing your fatloss circuits and getting great results combined with your fatloss eating plan and for the first time feel that Im not missing out on any food. I am doing 3 circuits without a break is that right?
and should I be increasing the weight on the 3rd circuit?
thanks a alot…
Roy,
Thats great, well done. You should increase the weight as soon as you can do the prescribed amount of reps. and yes you should be doing the 3 circuits without any rest.
Regards
Dave
David – can I ask – on the Fat-loss circuits – do I increase the weights if I can do 15reps even on the first circuit – or only if I complete 15reps on the same exercise on the final third circuit… cheers