Who else is busting their butt in the gym and not getting the fat loss results they deserve?



Almost everyone, I know, I know.

Listen, you have to fix your nutrition. No more foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn't appreciate it.

But you have to make little changes every day, week, month & year for fat loss. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn belly fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body's engine.

Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don't worry, it doesn't take much time.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with the short, convenient strength and interval training workouts and you'll feel like a million bucks.

We are all a work in progress, so never give up on your ability to change your body at any age.

Nutrition & exercise are as powerful as the drugs your doctors are handing out.

So fight back against aging and body fat naturally.

Here's a diet I've used in the past to get super lean.

If you avoid the Western Lifestyle eating habits that tempt you on a daily basis, and live according to the strength and intervals Lifestyle, you can lose fat and gain muscle.

I'm going to tell you the best way to eat for fat loss and muscle gain on a 2100 calorie per day diet.

You might say that you can't eat like this, but the truth is even if you start making only one change per day you will start to see improvements.

Make this a goal that you will start today: to choose one healthier food option per day that will get you one step closer to your lean body. Here are the guidelines.

- 6 meals per day. If you can't do that, combine a couple of meals to get down to 4 meals per day. Even most busy people can do 4 meals/snacks per day.

- Remove all sugar from diet.

- Have at least 1g of protein per pound of bodyweight (to a maximum of 250g per day)

- Have 3 servings of fruit per day (sticking to high-fiber fruits such as apples or grapefruit and high-antioxidant fruits such as berries)

- Drink at least 4 cups of Green Tea

- Follow Dr. John Berardi's 90% rule - if you eat according to the guidelines 90% of the time, you can cheat 10% of the time and still make incredible body changes.

This is the exact meal plan & training plan I follow to get ultra-lean.

I'd probably only need 3 weeks before I would be ripped - this approach is super fast and effective. Plus, I'm already very lean because I avoid the Western Lifestyle and live the strength and interval Lifestyle everyday.

Meal 1:

3 Omega-3 eggs

1oz cheese

1 cup raw broccoli

6g fish oil

2 cups Green Tea

Meal 2:

1/2 cup pecans

1/2 cup blueberries

1 apple

1 cup Green Tea

Meal 3:

1 chicken breast

2 cups mixed green salad or spinach

1 cup raw peppers & broccoli

2 cups Green Tea

Meal 4:

Post-workout chocolate milk (2 cups)

Meal 5:

2 oz almonds

1 apple

1 cup Green Tea

Meal 6:

6oz steak

1/2 avocado

1 cup asparagus

1 cup swiss chard

1/2 cup strawberries

Bonus snack late:

1 apple

1 tbsn peanut butter