Fat Loss Diet Plan – Sample Day of Clean Eating For Weight Loss
This is a sample fat loss diet plan for those wanting to lose weight and tone up fast…by Brad Campbell
Before The Ultimate Fighter reality show that I’m totally obsessed with comes on at 11 pm, I wanted to hammer out a quick nutrition post for my fellow fat-haters. Diet accounts for 75-85% of your weight loss and muscle building results – depending on the day, I may quote the low end or high end of that – but let’s just say that it’s far and away the most important aspect you should be worried about.
Because of that, I want to start providing you with some sample weight loss meal plans, fat burning recipes, supplement reviews and much more…so that you’ll have absolutely everything you need to sculpt a lean and tone body that sets you apart from everyone else.
Here’s a typical day of eating for me…this is exactly what I ate for one of my five ‘normal’ days last week. Remember, for advanced fat loss and toning, I highly recommend using a cheat day and fast day back-to-back for two days out of the week.
*Here’s the most comprehensive and effective diet plan that’s available on the market right now. My partner beat me to it and came out with this program first, but I’m happy to recommend it to my TopFatLossTrainer readers because I’ve used it and it WORKS. Plus, you get to enjoy your favorite restaurant foods, sweets and guilty pleasures, all of which actually HELP you to burn fat faster and prevent plateaus. Learn more here: Cheat Your Way to Rapid Fat Loss
This sample day of eating from my current diet plan is fairly aggressive, as I’m working my way down to the 4% body fat level (I usually ‘hang-out’ around 9% and once in a while will take it much lower for an upcoming occasion…in this case the pics I’ll be taking for the launch of my exclusive membership site).
Brad’s Sample Fat Loss Diet Plan:
Breakfast – 3 whole large eggs, 3 egg whites (scrambled), 1 cup cooked oatmeal with skim milk and 1 tbsp natural peanut butter
AM Snack – 1 scoop whey protein mixed with water (boring, but you have to suck it up), 1 tbsp natural peanut butter (I’m a peanut butter junkie)
Lunch – 4 oz deli-style turkey breast (yep, all by itself)
Midday Snack – 1 oz almonds
Pre-Workout – 2 scoops whey protein mixed with water (sometimes I’ll mix with fruit juice, but wanted to keep the calories low today)
Post-Workout – 2 scoops whey protein mixed with 8 oz grapefruit juice (the sugars are beneficial post-weight workout, as this causes insulin spike, which shuttles protein to your starving muscles so the repair process can begin immediately).
Supper – 1 oz lean sirloin steak (usually opt for chicken, but guess I was feeling froggy today) cut into strips and mixed with 2 cups green salad and 1 tbsp extra virgin olive oil.
Bedtime Snack – 1 cup fat free cottage cheese with a few almonds mixed in (can’t stand cottage cheese by itself, plus the crunch adds a nice twist).
Totals for the day – 2,017 Calories, 274 g Protein (63% of calories), 106 g Carbs (24% of calories) and 55 g Fat (13% of calories)
As you can see, this is pretty low calorie for a 175 lb dude. Remember, you’ll have to adjust the total calories up or down slightly, depending on your gender, starting weight and activity level.
Also, notice that the majority of my food choices were lean proteins, which accounted for 63% of the total calories eaten. This provides me with enough building blocks to allow muscle grow, but keeps the total calories low enough to create a caloric deficit that is required for fat loss.
Don’t get too fixated on the individual breakdown of things…as you’ll see in upcoming sample weight loss diet plans, my macronutrient percentages (protein, carbs, fat) will vary quite a bit from day to day.
What’s important is that you’re getting tons of quality protein with each meal/snack, you’re laying off the processed carbs and you’re creating a large enough caloric deficit to promote fast fat loss.
I don’t recommend counting calories and measuring out your food on a daily basis…I think this is ridiculous, borderline OCD and not very conducive to…what’s that one thing…oh yah, LIVING.
However, I do recommend counting your calories and measuring out your food choices very thoroughly for a day or two, just so you know what the actual serving sizes should look like for the most common foods you’ll be eating.
If you’ve never done this before, I guarantee you’re underestimating how much food you’re eating on a daily basis. It’s a good eye-opener to try this for one whole day that you’re around home…so you can get a more realistic feel for just how small some of these serving sizes are and just how fast the calories can add up.
Time for me to enjoy some caged fighting, UFC style. Hope you guys enjoyed that meal plan and can try that bad boy out sometime to help you lose weight and tone up. Be sure to drop me a line in the comments section…love to hear from my community of lean body lovers.
Your Fat Loss Coach,
Brad Campbell
PS – Join my free VIP list below to receive advanced fat loss coaching lessons, more sample weight loss meal plans and bonus workout videos that you can do from home in 15 minutes or less, with little to no exercise equipment.
PPS – If you need daily coaching, motivation and accountability, including follow-along workout plans, meal plans and body transformation contests…be sure to sign up for my monthly coaching program before I close the doors. Get registered right here (before it’s too late) —> TopFatLossTrainer’s Inner Circle
Posted by Brad Campbell | in Diets and Nutrition | 39 Comments
Brad, thank you for sharing your diet plan with us. This day of eating for you is extremely clean and I can see why you are at such low body fat levels. Kudos to you for not just preaching how to change your body, but for also walking the walk and living the lifestyle yourself. I will definitely try this meal plan out after I make it to the grocery store. Thanks again!
Troy
BTW, love those UFC octagon girls!! Very inspirational
Troy- my pleasure man…thanks for the compliments…keep me updated on your progress.
-b
Brad – I really enjoy seeing exactly what you’re eating to get lean. Thank you for the meal plan and all the great tips. Keep them coming, already looking forward to your next blog post man.
Brett
Brett- thanks for hangin’ out
There’s plenty more coming your way…stay tuned.
-b
I like the sounds of this diet, but it does take a lot of self-control to stay clean for a long period of time. (-: I just wanted to comment that I hate cottage cheese also, but I mix it with sugar free jam or even sugar free jello to give it flavor.
Hey Jessica- thanks for the tip…I’m open to anything that makes that crap taste better
Yah, it’s hard to stay clean and low calorie, but by using my 1 cheat day…I always have something to look forward to.
Any time I’ve tried to eat healthy all the time, without cheating, I end up going crazy after a while and slip into a week-long binge, haha. Guess that’s why I need a scheduled cheat day to get it out of my system.
-b
Brad,
Thanks for the meal tips. Can you get whey protein at the grocery store? I am a peanut butter lover too! Keep the tips coming.
Thanks,
Randy
Hey Randy – no problem. Yah, a lot of grocery stores do sell protein powders…just be careful when choosing – look for something with almost no carbs and no fat, as we don’t want unnecessary calories.
Also, many of them taste like crap, so that’s another obstacle in finding the perfect whey protein. Especially if you’re going to be strict and mix it with water…you’ll want to find one that tastes good and dissolves well.
I like Prograde products the best for ordering online. If you want something from the store, I’d suggest Isopure.
I should do a post on this, as I’ve had another reader ask for my input on protein powders as well….there are a lot of things to consider and I’ve bought hundreds of dollars worth of crap over the years, so I don’t want you to make the same mistake.
If you find something that looks decent and they offer it in a small size, give it a shot…try not to buy a huge tub of it until you’re sure you like the taste.
I’ll try to get a post done on this sometime soon.
Your Coach,
-B
PS – glad to meet another PB enthusiast
give me a spoon and a jar of peanut butter and I’m more than content, haha.
Social comments and analytics for this post…
This post was mentioned on Twitter by FatLossTrainer: New Blog Post: Fat Loss Diet Plan http://tinyurl.com/ylhk4j2 #fatloss #weightloss #fitness #health #diet #nutrition…
hi brad, great website.
i have question regarding the diet situation. i can only do my workouts (weight based) in the morning, about 7ish before work. how can i adapt the diet plan to make this work,
i.e do i have a pre workout shake, then work out, a post work out shake and then breakfast???? that doesnt make sense to me so please help.
also if i do have a pre workout shake, how long after can i train?
cheers for your help
Hi Ash – Just move up the pre- and post-workout shakes. To make things simple, just mix 1 large whey protein shake and start sipping it a few mins before you start your workout. Continue to sip it during the workout and leave about half of it to slam after you complete the workout.
This takes care of the pre- and post-workout nutrition. I’d then wait 1-3 hours and have “breakfast” or mid-morning snack (whatever you want to call it)…and continue the plan, eating every few hours for the rest of the day…making sure to scale back the carbs at night.
Does this make sense? Let me know if this clears it up…great question.
Thanks for the compliment
Your Coach,
Brad Campbell
Brad… Nice site man!
I wanted to address some of the people that were looking at different whey options… IMO stick with an ‘Isolate’ Whey Protein (There are tons) but like Brad said make sure it’s low sugar and NO fat!
You kinda have to try few of these for yourself because our bodies all process things slightly different and what works for me, may give you a stomach ache, or get you bloated…
The only other tip I can give in regards to Protein Supplements, not sure if you posted this anywhere Brad, is using a Casein Protein right before bed. This type of “Slow-Actin” protein keeps a steady flow of protein going to your muscles all night long =)
- Hope that helps a bit -
My question for you Brad is this…
I really like the diet plan you’ve put up here, but I can’t imagine eating it everyday.. Do you have any variations that you could perhaps put up for us, kinda like a Monday, Tuesday, Wednesday, etc. etc.
It would be cool to see different recipes that you use, it’d probably give us all some great ideas to work with and formulate some of our own schedules!!
Anyways, great site Brad, truly informative, and educational… Not to mention…. Cool =)
Rambo
Hi Rambo- thanks man! Great tips about using a whey isolate and the slow acting casein protein at bedtime. I will definitely continue to add more sample meal plans to give you guys a variety so everyone can find something that works with their tastes and their unique schedules. This is by far the most important and most difficult piece of the fat loss puzzle. Thanks for the great comment, Rambo….stop back often.
Brad Campbell
hi brad just signed on… Website is great! Plenty of great info and im sure under your diet tips and training methods i will definately achieve my goals. I just have some questions concerning my diet. As u well no we are all different and some people require more or less calories than others in order to shed unwanted pounds and stay cut. I have all the information concerning my body format i just need to know a recommended diet for my body type and daily activity. thanks a million
Chris!
Hey Chris – glad to hear you like the site. Why don’t you give me as many details as you can about yourself – age, height, weight, activity level during day, workout frequency and length, specific goals, etc and I can give you some better guidance. Thanks.
-b
What are your thoughts on Soy and the hormone levels for women in their different stages. Whey seems to mess with my stomach a little and am always looking for an alternative. I am early 30’s done having kids and normal hormone levels. I am afraid that too much soy could cause reproductive cancers (including breast) but I know that “some” is a very healthy idea. However, my Mom is post-menopausal. She is in GREAT shape (120 lbs @ 5′2″) but I thought that she should have more soy than myself. She wants me to tell her what I use, but I am not sure that it is the right thing for her. Currently I am using Vegetable protein. I know it is not as good as whey, do you have any other suggestions?
Hey Brad, love the site and all the great info! My question is about the deli-style turkey breast you use..is it the stuff you would get from an actual deli counter or brand-name stuff like Hormel Natural for example? Thanks!
Hi Bud – thanks man…appreciate it. You know, I go for anything that is at least 98% fat free, I generally look for a product labeled low sodium and then if I happen to find something that’s free of nitrites, that’s even better (nitrites have been linked with cancer).
You have to find something uncured at a natural food market (unless you get real lucky at your regular grocery store) to find something without nitrites – just remember if you do find something like this, the shelf life will be shorter.
I can usually find something at my regular grocery store from the deli counter that is like 99% fat free and “low sodium.” Otherwise, you can sure use any brand named packages that say low sodium (almost all turkey breast will be nearly fat free).
The nitrite issue is more difficult to get around, but as long as you’re not eating lunch meat sandwiches every day it shouldn’t be an issue.
Hope this helps…
-b
Thanks for the reply! One more question, is it really only 1 oz of steak for dinner??
unfortunately that’s not a typo…it’s just a lil itty bitty strip of steak – feel free to have more steak, though, and take out something else to offset the calories.
Brad,
Whats up man i had a question ive been kind of concerned about. Im 6′2 and 163lbs right now and finally did a body fat % thing at my gym and was 6%. My daily diet puts me at 1500 calories, im also restricted to chow hall foods being in the desert. But the thing is im comfortable, im losing fat, adding muscle. I know my deficit is huge and i work out and run 6 days a week. I dont want to force food and stuff myself because i never get hungry or full with how i eat now. Is that healthy?
Hey Alex – congrats on the great body comp! As long as you’re not feeling sluggish and aren’t struggling through your training, you should be fine. Are you taking a multivitamin? I’d be a lil concerned that you’re not getting a healthy supply of vits/minerals if you’re restricted to chow hall food.
If it’s possible, try to have at least 1 high(er) cal day per week – maybe you can bum some from a friend who needs to lose weight, lol.
I’d like to see you get at least 2500 cals on one day per week, to keep that leptin from plummeting and so you maintain muscle mass. let me know if you have any other questions or if this isn’t possible…
-b
[...] when you try to lose fat by following a diet plan and lowering calories, your internal conditions become anything but normal. This brings us to the [...]
[...] exercises with hot pink 3-lb dumbbells, okay? Cool, now let’s move on and review her diet plan, which is really where you’re able to sculpt a body like Jessica [...]
[...] And here’s a sample “Shakira Diet” that will give you the body shape you’re looking for —> Toned Body Diet [...]
Thanks for clearing that up for me man. Yeah I take a multivitamin pack and get the majority of my fats from fish oil and CLA supps. Im pretty much getting my diet from ryan reynolds routine. Just a quick outline 59% from protein 27% from fat and 14% from carbs. And I have and love my cheat day haha thanks for writing about that.
Looks great – lots of proteins and healthy fats, smaller amts of carbs – nice work Alex. Enjoy that cheat day -it works wonders, trust me.
-b
hey brad, i have a question,
my bmr is around 1800 and tdee around 2500
do i need to eat burned calories extra.
ex; monday i eat 1800 cal but burn roughly 400 trough exercise,
so do i need to eat 1800+400 cal to stay healty ( BMR)
or is 1800 just fine,
please let me know, i am trying to find a answer forever now,
Hey Raul – this depends on your goals – if your goal is fat loss right now, then a calorie deficit is of course necessary to mount your fat loss attack. A fairly large deficit like you described is ideal for rapid fat loss, as long as it’s done intermittently. If you wanted to maintain at the exact same weight, then you’d want to eat right at your maintenance level…and if you wanted to add lean muscle, you’d want to take in a slightly caloric surplus (I’m pretty non-aggressive when it comes to bulking and prefer to take longer and avoid fat gain). Does this make sense?
-b
no not really,
BMR is just the amount of calories my body burns doing nothing right/? in my case its 1800
so if i eat my bmr 1800 and burn 400 cal due exercise,
i will end up around 1400 cal which is below my BMR, i dont know if this is unheality?
my maintance calorie is 2500,
exactly, basically if you were sitting on the couch all day doing nothing. No, this is not unhealthy. As long as you’re supplying your body with adequate vitamins/minerals/nutrients and protein, this is fine. I preach a total fast day, which of course is completely below anyone’s BMR…
now on the opposite end of the spectrum, prolonged dieting with a large caloric deficit will wreak havoc on your metabolism and hurt your fat loss progress, which is why some form of calorie/carb cycling/cheating is a good idea.
-b
clear enough, thx a lot
Hey brad, I’m about 174 lbs and 15% body fat. Im going for the Cam Gigandet look so I’m trying to get into the single digits of body fat. I know veggies are a crucial part of everyday eating in order to obtain this look, theres one problem though: I hate most veggies, but I know they are crucial for my diet. Could I substitute them for a V8?
Subbing them for a V8 or multivitamins are suitable alternatives. You could also look into getting a juicer. I’ve talked to many of my Inner Circle clients in the same boat – couldn’t stand veggies, but when they threw ‘em into a juicer it was a much easier and tasteful option. So that’s something to consider. Or, you can always keep trying new veggies til you stumble upon some you like. It’s always best to eat whole, natural food whenever possible.
Let me know if you have any other questions.
-b
Thanks man, I’ll give it a try
Cool, let me know how it goes.
Hi Brad
Do you have any suggestions for a breakfast for women, thats lactose and gluten intolerant?
Currently I’m eating 2 whole eggs and 1 tomato, but this gets kindda boring and doesn’t really fill me up. Could I make it up to 3 eggs, or would this be too much for a woman?
I’m aming for about 1200-1500 cals a day at the moment
Thanks
Ditte
Hey Ditte – Yes, I’d def suggest increasing your protein (eggs) and veggies. You are really limited, but in a positive-thinking-sorta way, it could be looked at as a good thing, making it harder for you to consume foods that don’t support a lean, healthy body.
Brad
[...] Fat Loss Diet Plan â Sample Day of Clean Eating For Weight Loss [...]