Fat Loss Meal Plan – 2000 Calories

Posted by Brad Campbell

28
Jan, 2010

41 comments

2000 Calorie Fat Loss Meal Plan…by Brad Campbell

Here’s another advanced 42-day fat loss meal plan for my Inner Circle members.  To download this 2000 calorie fat loss meal plan to your computer, simply right-click and select “save as.â€

[Content protected for Inner Circle members only]

Are these the most advanced fat loss meal plans you’ve ever seen or what?  Can’t wait to hear about your body transformation results.

Your Coach,

Brad Campbell

More meal plans: Diets

Posted in Diet | Fat Burning Foods, Inner Circle Members by Brad Campbell | 41 Comments

41 Comments "Fat Loss Meal Plan – 2000 Calories"

  • Danny Roblez says:
    February 23, 2010 at 10:43 pm
    Reply

    What if i can’t always workout at 7am in the morning? What if i can’t workout until 7pm? What parts of the daily meal plan should i change for that day?

    • Brad Campbell says:
      February 24, 2010 at 6:59 am
      Reply

      Yah, that’s just thrown in there for completeness. If you watch the video here: Inner Circle Step 3, I’ll teach you all about how to best utilize the meal plans (first, determine your daily calorie needs using equations provided). Watch that video at the bottom to clarify this…

      Your Coach,
      -b

  • Danny Roblez says:
    March 2, 2010 at 6:04 pm
    Reply

    Hey Brad, say i do follow the breakfast at 6 then workout at 7 and i have a protein shake right after i finish working out at like 8:45, do i still drink 28 grams of protein powder with the fruit and olive oil at 9? Or should i skip the protein shake right after the workout and wait till 9??

    • Brad Campbell says:
      March 2, 2010 at 10:23 pm
      Reply

      Yes, have both…right after the workout is very important to prevent muscle breakdown and promote muscle synthesis. Then, about an hour after that shake is perfect timing to get another meal/snack in. These 2 feedings are crucial to optimal recovery and to promote max amounts of lean muscle like I mentioned. Great question. How’s everything else going? If you need anything just holla. I’ll be uploading some new workout vids for the inner circle soon – don’t want ppl getting overwhelmed with too many options to choose from.

      Your Coach,
      Brad

  • Danny Roblez says:
    March 2, 2010 at 6:05 pm
    Reply

    *My bad i meant finish working out at 7:45.

  • Danny Roblez says:
    March 2, 2010 at 10:55 pm
    Reply

    Ok sounds great! Well i already lost 5 lbs! and 3% body fat! Im excited to see the results after a month! By far the best website i have ever joined, good job bro.

    • Brad Campbell says:
      March 3, 2010 at 7:09 am
      Reply

      Nice work man. The material is dynamite if you put it to use and clearly you’re doing that. Make sure you take good “before” pics so we can compare your results. Keep it up Danny…

      Your Coach,
      Brad

  • Danny Roblez says:
    March 3, 2010 at 2:29 pm
    Reply

    Thanks, yea i haven’t taken any pics but i will do that today for sure.

  • Danny Roblez says:
    March 8, 2010 at 9:11 am
    Reply

    Hey Brad, what if i can’t get ahold of Pita bread? Is there another type of bread i can substitute instead? I used to eat Whole Grain Bread is that a good choice or no? Thanks

    • Brad Campbell says:
      March 8, 2010 at 10:02 am
      Reply

      Yes, try for anything whole grain with the ultimate goal of cutting out most breads, pastas, etc and subbing in fruits and veggies. This step alone can make or break your fat loss progress. Hope you’re still kicking butt…

      Your Coach,
      Brad Campbell

  • Danny Roblez says:
    March 8, 2010 at 12:09 pm
    Reply

    Thanks bro! Yea i have lost more body fat and weight since last Monday! Im proud of myself, the fasting days are killer tho!

  • Danny Roblez says:
    April 9, 2010 at 12:51 pm
    Reply

    Hey bro what’s up! I have a question on salads. What type of dressing is good for them? I have eaten them dry before but it is sooooo boring!! haha Also i don’t really cook or anything so i buy all liquid egg whites at the grocery store and mix them with orange juice or apple juice. Is this a good thing? Are liquid egg whites better than regular egg whites? Thanks

    • Brad Campbell says:
      April 10, 2010 at 10:32 am
      Reply

      Yo Danny – I like to use either just a lil bit of extra virgin olive oil or a low cal balsamic vinaigrette. You can get some good tasting BV dressings – I think the one my g/f bought was like raspberry flavored…

      I do the liquid eggs as well – that’s the lazy man’s way of cooking eggs…I hate dealing with messy egg shells and stuff. Personally, I wouldn’t mix them w/ juice – maybe a lil bit of skim milk, then try to top it w/ salsa and/or veggies for extra taste. It’s actually pretty good w/ broccoli, mushrooms, peppers, etc.

  • Danny Roblez says:
    April 11, 2010 at 11:47 am
    Reply

    What’s BV dressing? Yeah haha the liquid eggs are a good on-the-go meal for us lazy guys haha. When i mix it with orange juice i can’t even taste the egg whites.

  • Danny Roblez says:
    April 13, 2010 at 1:42 pm
    Reply

    O ok gotcha. Haha yea i had to look for something to mix it with cuz i think if i drank it straight i’d gag!

    • Brad Campbell says:
      April 13, 2010 at 9:29 pm
      Reply

      I totally missed what you were saying – I thought you were cooking the egg mixture w/ OJ – I was thinking “how the hell is he cooking orange juice in a skillet?” LOL. You’re the third person this week who’s told me they’re drinking eggs raw. That’s hardcore my man. Now I see why you were adding OJ – in that case, go for it, don’t worry bout the juice not being good for ya

  • Danny Roblez says:
    April 15, 2010 at 9:20 am
    Reply

    Haha ur funny dude. So OJ is bad for ya? What about Apple Juice? Hey also on the meal plan i seen that you had soy burgers as part of one of the meals, what if i substitute a lean turkey burger instead? It has 10g of fat and 28g of protein.

    • Brad Campbell says:
      April 15, 2010 at 8:58 pm
      Reply

      No, it’s not necessarily bad – just lots of sugar, so make sure if you’re drinking any juice it’s in the morning or before/after a workout. At other times of the day when you’re less active, all that sugar is absorbed quickly and can be stored as fat since you’re going to be inactive. The lean turkey burger is fine – I grill those up every once in a while…good stuff.

  • Danny Roblez says:
    April 16, 2010 at 1:22 pm
    Reply

    Cool deal man thanks alot for all the feedback, that’s a big plus about ur site. You actually give your own opinion as feedback instead of just an auotmated answer.

    • Brad Campbell says:
      April 16, 2010 at 2:06 pm
      Reply

      Not a problem at all – I appreciate everyone’s time, as I know there are thousands of other fitness sites to choose from and I want to make it worthwhile for my readers to choose TopFatLossTrainer….that’s why I try to go above and beyond what the average guy/girl would offer.

      Have a great weekend Danny.

      -b

  • Danny Roblez says:
    April 18, 2010 at 11:51 pm
    Reply

    Hey brad another question… haha ok, so im taking an A&P class in college and i recently read that electrolytes are a vital part of the body’s fluids. I know that Gatorade has electrolytes but it also has sugars right and calories right? So my question is i know you say to drink plenty of water and green tea but can i also drink Gatorade? Or whats another source of electrolytes?

    • Brad Campbell says:
      April 19, 2010 at 4:54 pm
      Reply

      Yo- yes, you can definitely drink some Gatorade of you like – I’d recommend using the G2 low calorie version though. I think it’s just 20 cals per serving. Just be aware of the small increase in calories from Gatorade. I typically recommend against drinking any cals, especially for those in search of fast fat loss…but as long as it’s taken into account, there’s no problem with having a sports drink like Gatorade.

      Unless you’re doing hours of really high intensity training outdoors in super hot weather, you are probably fine in terms of electrolytes. It takes a lot of sweating to deplete these electrolytes. Other sources would of course be any sports drink that contains them…but primarily you’d get all the electrolytes you need from your diet – especially if you’re eating all the recommended servings of fruits and veggies.

      Sound good?

      Brad

  • Danny Roblez says:
    April 20, 2010 at 12:22 am
    Reply

    Yea sounds great! I used to drink Gatorade while working out when i first started. Just seen alot of athletes do it so i did it too haha.

  • Danny Roblez says:
    April 30, 2010 at 8:06 am
    Reply

    Hey brad, on the oatmeal, u say 1 cup is 3C. Is that measured as oatmeal straight from the box and then heated up or is that already heated up and ready to eat? Also how many grams make up a portion of say protein, carbs and fats? Like 1 portion of protein equals how many grams of it?

    • Brad Campbell says:
      May 3, 2010 at 9:41 pm
      Reply

      Hey bud…yep, that’s dry weight straight outta the tub. I’m checking with the nutritionist who created the plans, but I believe it doesn’t refer to a specific amount of grams, but rather to a percentage of the entire meal/snack. I’ll see what he says just to be sure…

  • Linda Wilson says:
    August 24, 2010 at 10:17 pm
    Reply

    Hi Brad!

    I have just signed up and have a possibly stupid question (!)… I’m doing the 2000 calorie a day plan (with workouts) and am loving the meals, however, not only do I feel like I am eating all the time, they feel like really large portions. I feel like it’s too good to be true to be eating so much yummy food and it being ok! Is this normal?

    Oh and I am eating exactly what you say with no extra of anything!

    Cheers, loving the site!

    • Brad Campbell says:
      August 25, 2010 at 6:51 am
      Reply

      Hey Linda, thanks for joining the Inner Circle, glad to have you inside. The diet plans will be slightly more cals than listed (see first page intro of diet plan), for easier substitutions within each macronutrient. For example, if a food has carbs and protein and fat, but is almost all protein, the total cals are calculated off just the protein portion alone. BUT, it all evens out for the week, b/c of the cheat day and 3/4 cheat day, where you’re obviously not taking in any cals.

      So for now, if that’s the diet plan that the numbers showed for you…don’t feel guilty…just enjoy. =) Then, make sure to follow the monitoring and assessment protocol so that we can adjust if need be. If you’re not hitting the 1% of your body weight lost in pure fat each week, then we can drop this down to the 1,800 calorie meal plan and so forth.

      The results will determine if this is the right calorie level for you. Give it 7 full days with the 2,000 cal plan and let me know how it went, what your results were and then we’ll talk about where to go from there.

      Great question, thanks for asking and holla if you need anything.

      Your Coach,

      Brad

  • Florin Unknown says:
    October 25, 2010 at 7:15 am
    Reply

    hello brad

    I am new here, this is my first post, and its about the diet. As I will start it, I will drop kgs wich will mean I will have to recalculate how many cals per day I need. The diet is for 42 days thats what confuses me. So now I start with 72 kgs and 2000 cals, by the time the 42 days are complete, I will have much less weight meaning that by the end of every 42 day cycle the fat loss is becoming much and much smaller due to the difference in cal/day. Or is this one of the reasons the training should increase every week? or am I missing something?

    Thanks for helping out, I didnt started it yet but if it does what you say it does, ur one hell of a trainer!! keep up the good job
    ps: I will have alot of newbie questions, some of them even silly

    • Brad Campbell says:
      October 25, 2010 at 8:17 am
      Reply

      Hey Florin, good question. I want you to stick with the same diet plan and focus on improving each week with your workouts. Meaning, lift slightly more weight, run a little faster, use more incline, etc. Follow the baseline assessment and re-check your stats each week and we can tweak the program based off your results. In other words, when/if your fat loss slows, I’ll have you drop to the 1800 cal plan… and so on. Welcome to the Inner Circle, let’s kick butt.

      Your Coach,

      Brad

  • Florin Unknown says:
    October 25, 2010 at 8:06 am
    Reply

    Also, I see that in the pdf, the workouts are listed as am/pm/ one day in the morning, next one in the evening. I would prefer to work out around the same hour everyday, does that make a difference?

    Another question would be.. how many liters does the glass in the pdf has? I see 1cup=0.23 liters.. could I use the glass (if its an usual 0.25liters glass) to take the measurments? Should I buy a scale for the food?
    Also, for example in day 1,at 9am Im supposed to eat a snack, and add oil.. is 1 1/3 mean one third=0.33 or 1+0.33=1.33?

    • Brad Campbell says:
      October 25, 2010 at 8:38 am
      Reply

      No problem about the workouts – we just put those in as examples. Please workout whenever it’s convenient for you and whenever you have the most energy.

      Once you get lean enough, you may need to do carido first thing in morning on an empty stomach. Read this new post: How to Get Abs Like The Situation

      1 US cup = 0.23 liters, so yes, you could just use a glass of equal volume to do your measurements. I wouldn’t mess with buying a scale. Think of a serving of protein being about the size of your palm and a serving of carbs being about the size of your fist, while a serving of fat is about the size of your thumb from knuckle up. (if that helps to visualize)

      That’s 1 “and” 1/3 teaspoonful…lots of olive oil in this diet plan.

  • Florin Unknown says:
    October 25, 2010 at 8:22 am
    Reply

    Also I undertstand that I can change the actual food as long as I keep the macro-nutrient profile. So if I do not find 1 1/2 mulberry meaning 3C[carbohidrates] what should I replace it with? I presupe the mulberrys must be mulberrys because they contain sugars and stuff and I know the diet was made taking that into consideration also, so what should I do. At winter usualy its hard to find alot of stuff on your list, at least here in Romania.
    Also, being from Europe I do not think I can find the Prograde supplements, do you have any other label in mind?

    So far, this program looks amazing, every little step is written so everyone is able to learn alot [except the fact that I have to be around home all the time for the eating, and the hardest part-cooking lol]

    • Brad Campbell says:
      October 25, 2010 at 8:28 am
      Reply

      Hey Florin, I’m going to email you a substitution chart, so that you can sub any protein, carb, or fat for another one that has the same macronutrient breakdown. Take a look at it and holla if you have questions. It’s a VERY thorough program, I think you’ll really like it.

      Brad

  • Florin Unknown says:
    October 25, 2010 at 11:19 am
    Reply

    Hi Brad, again

    I need your help. There are no Bran Cereals up in here, I will find another brand but I’ve heard stuff on the news about the low quality in cereals here in Romania, so I would like to know what kind of fiber/sugars or etc. I have to look for on the back of our products.

    • Brad Campbell says:
      October 26, 2010 at 1:12 pm
      Reply

      Ideally, you’d want less than a few grams of sugar, which will be hard to come by. That’s why I pretty much like clients to avoid almost all cereals when going for rapid fat loss. Stick to veggies, fruit and complex carbs like oats for the best results.

  • Florin Unknown says:
    October 25, 2010 at 12:07 pm
    Reply

    Oh man it seems almost impossible to get all the food from the list. There are a million products [I know its best that way for a complete nutrition] but I would spend ALOT of money and time [on buying and translating lol] this way..also I would have to buy in very small quantities.. So do you think its possible for me to just take the portions size, and replace [in a very high percentage i think 90%] all the foods in the list with the ones equally in P,C or F, wich are easier for me to procure? Would the results differ? If yes, by how much? If its any problem I will conform to the list.

    ps: is the list made keeping in mind that for example peaches contain sugars? so peaches are put strategically into the schedule? because if this is the case, It would be very hard to spot all of this tricks:)

    thank you very much!

    • Brad Campbell says:
      October 26, 2010 at 1:10 pm
      Reply

      Hey, yes, stock up on all the foods that are avail to you and that you enjoy. Use that food sub chart I emailed you and get whatever fits best with your local markets. As long as you’re subbing equal quantities for choices on the chart, the results would NOT vary at all. Yes, there are lots of little tricky things we did both in the sub chart and within the diet plans to strategically boost your metabolism, enhance workout performance, aid in recovery and of course annihilate fat loss. Hope this answered your questions, Florin. Can’t wait to hear about your success.

      Brad

  • Florin Unknown says:
    October 27, 2010 at 11:02 am
    Reply

    Hi Brad, thanks for ur previous answers, yes they helped alot.

    I now know why my 220 pound pure muscle friend eats so calculated but yet so poorly.. all of the carbos he takes from rice and maybe one more source, all the protein from eggwhites and lean meat and all the fats form omega3 or other good stuff… but even so this seems a very unhealthy thing to do because even if I respect the meal plan portions perfectly I still wouldnt get all the minerals and other things a WIDE gamma of foods would provide.. so I will try to find as many best P,C,F sources that I can find, at least between 5-10 different from each one, so I wouldnt have to fill myself with mineral and other complementary pills..but even so it still seems poorly compared to your list..
    I hope I am not asking for too much.. can you name some (just a couple) of the best P,C,F sources on the meal plan that you know they are popular (available anywhere) and would not create me deficiencys?(meaning that they can be used several times on the week as a p/c/f/ source, and have important vitamines vital for the body like magnesium, or other important things for brain activity and body healthness, you know better whats NOT GOOD to skip)
    I will try and keep it as diverse as I can anyway, and get straight to it since I kinda know everything I need now.
    I hope I did not went far with this question*worried*

  • Florin Unknown says:
    October 27, 2010 at 11:37 am
    Reply

    I got caught up talking about deficites and forgot about the fact that all the foods have all kind of macronutrients in them… ur meal plan is made by taking that in consideration but I guess I will need purer foods so I can make my own calculations.. I just know that egg whites are pure protein.. and thats that lol.

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