The Best Diet Plan in The World!

Would you like to get your hands on the best diet plan in the world right now?

People loooooove to argue what’s the best diet.

“It’s the Dukan diet”

“No, it’s the 5:2 diet”

“No, it’s the Alkaline diet”

There’s so many diets, and so much confusion with everyone saying different things.

The same goes for whats the best exercise program…

“It’s HIIT”

No, it’s running”

“No, it’s lifting weights”

But you know what?

I’ve been a coach for a looooong time and I’ve seen all the diets and training methods come back full circle.

All of them promising to be the latest and greatest.

All have helped transform peoples bodies while following this latest diet method – of course, without reporting the many more people that failed on said diet.

Whats more, when you’ve tried enough of the diets, and none have worked for you, it’s around about this time when you start to think something must be wrong with you.

Like, you might catch yourself saying,

“my metabolism must be slow.”

or, “it’s my age”

“I’m just not meant to be thin”

yada yada yada…

I’ve seen all of the diets work.

I’ve seen them all fail.

So, after my many years working with many clientele all over the world, I have finally stumbled upon the greatest diet of all time.

In fact, it’s the ONLY program that will work…

And i’ve known about it for some time…

But I reveal “the best diet in the world” I need to make a pact with you…. OKAY?

I need you to share this diet with everyone you know all over the interwebs.

People need to know about this revolutionising diet thats going to end all diets.

Is that cool with you? Cool, click the share buttons now.

….. and without further ado…

The best diet in the world is…

… the one that you STICK to!

This is the bit i’m awesome at… Helping you find a program that you enjoy enough that you can stick too it for the long term.

I specialise in client adherence.

Afterall, you can have the best diet in the world, but if you don’t do it, it’s pointless.

In my coaching program I will show you how to stick to a diet & exercise plan for life. For YOUR life and not for celebrities life in the magazine pull out containing the latest celebrity workout plan.

This diet will be the last diet you’ll ever need.

Without this diet, you might see results, but only until something comes along and throws a spanner into the works and throws you off track, am I right?

Or worse, you achieve your goal, lose all the weight, shred all of the fat and flatten your stomach, getting into the best shape of your life, only to the go backwards and lose all of those results, gaining back all your pre-program weight.

Often times, with added interest…

Or worse yet, the client actually GETS to their goal, drops the weight, improves their physique beyond imagining and then goes and back-slides and goes all the way back to where they started, gaining back all their pre-program weight… often with interest!

Wouldn’t you like to know EXACTLY why this happens and EXACTLY what you need to do to avoid it from throwing you off track in the future?

Well, if you’re serious about losing the weight, gaining tons of energy, becoming the best version of you, to help yourself go beyond the 30,60 and 90 day quick fixes and help yourself create a long-term and permanent transformation using PROVEN methods rather than fads, then this is for you…

 

Honestly, you’ve never come across an approach to long-term transformation like this before…

~ Coach

P.S – If you’re serious and committed to losing the weight and transforming your body & lifestyle faster, easier and with more enjoyment while keeping your results in the long term then simply adding new exercise routines and new diet plans isn’t going to cut it.

APPLY HERE FOR A FIT FOREVER TRANSFORMATION

P.P.S – Still here?

 

Seven-Day Abs Meal Plan

Seven-Day Abs Meal Plan

By Coach Wilson – CPT, PN Nutrition Coach.

This week-long eating plan will keep protein high and calories moderate to burn fat and build muscle.

You might find it boring. Good. If it was easy, everyone would be walking around with a six pack.

You’re going to be required to earn your pack, it won’t be easy, but it will be worth it.

Let’s get started.

Monday

Breakfast

200g grass-fed beef mince, 20g almonds, 100g spinach

Lunch

200g turkey mince, 100g green beans, 1 sweet potato

Snack

Apple, 1tsp almond butter

Dinner

200g skinless chicken thighs, 100g pak choi, 60g quinoa

Tuesday

Breakfast

150g oats, 2 scrambled eggs, 1 banana

Lunch

200g chicken breast, 60g basmati rice, 100g broccoli

Snack

100g Greek yogurt

Dinner

200g prawns, 1 sweet potato, 100g spinach

Wednesday

Breakfast

2 unsmoked bacon rashers, 2 eggs, 100g broccoli

Lunch

250g cod fillet, 60g quinoa, 100g pak choi

Snack

Protein shake

Dinner

150g tuna steak, 100g rice, 100g green beans

Thursday

Breakfast

200g grass-fed beef mince, 20g almonds, 100g spinach

Lunch

200g chicken breast, 60g basmati rice, 100g broccoli

Snack

100g Greek yogurt

Dinner

200g skinless chicken thighs, 100g pak choi, 60g quinoa

Friday

Breakfast

150g oats, 2 scrambled eggs, 1 banana

Lunch

200g turkey mince, 100g green beans, 1 sweet potato

Snack

Apple, 1tsp almond butter

Dinner

200g prawns, 1 sweet potato, 100g spinach

Saturday

Breakfast

150g steak, 25g cashew nuts, 1 egg

Lunch

250g cod fillet, 60g quinoa, 100g pak choi

Snack

Protein shake

Dinner

Cheat meal, 1 glass of red wine

Sunday

Breakfast

2 unsmoked bacon rashers, 2 eggs, 100g broccoli

Lunch

200g wild-caught tuna, 100g mange tout, 60g rice

Snack

Banana, 1tsp almond butter

Dinner

250g chicken, 1 sweet potato, 100g broccoli

The Workouts

Complete 3-4 sessions at The Team Workout

How To Get A Six-Pack in 6 Weeks

Help me get a six pack! I hear this all the time.

The saying goes, abs are made in the kitchen, not the gym…

Whoever first said this clearly has not got a six pack because abs are revealed in the kitchen, but they are certainly made in the gym.

You see like any muscle, if you don’t train it, it will shrink, meaning that it will be less visible. If you’re here because you want jaw-dropping inspiring abs, then we’re going to need to build your abs with exercise.

Good news for you, as we are going to cover everything in this 6 weeks to six-pack abs. We’ve got the best exercise and six pack tip & tricks all below.

But don’t get me wrong, if you already have a body fat percentage of 20-25% and are currently training with weights for that last 1-2 years or more it’s reasonable that you can reveal your abs in the next 6 weeks.

Even if it takes you 12 weeks or 12 months, wherever you are starting from today, follow these steps to get six pack abs.

So let’s dive right in with the most important rule for six-pack abs.

The most important rule for Six-Pack Abs: Create Calorie Deficits!!!

Ignore all the diet nonsense you read and hear about in magazines and plastered all over the internet, shedding fat always comes down to one simple fact. You must burn more calories than you consume. That’s how you remove the layer of fat sitting on your belly that’s been hiding your six-pack.

So how do we create calorie deficits?

1. Cardio AND Weights!

There are two camps when it comes to cardio… The high intensity (fun-stuff) which is great for busy people and parents who need to squeeze workouts into their busy schedule. Although high-intensity cardio looks badass (hashtag: bragging rights) – it is often poorly performed by the public – Sorry Joe Wicks, but you’re not helping here with your poor exercise instruction.

On the other side of the fence are the steady state cardio folks. Steady state cardio is more time consuming, but it is far better for individuals who have muscular imbalances, and exercise beginners.

It really doesn’t matter which one you pick, just pick one that’s right for you, and that you can keep up. For weight loss, all that matters is calories burned.

Your choice of cardio will do wonderful things for your body, it will get you lean, but it is far better when combined with weight training, else you will lose weight but without an ab insight. Remember, abs need to be trained for them to grow and show.

The more muscle you have the more calories you will burn.

2. Diet

The best diet to follow (and the only diet you should follow) is the diet that you can stick too.

Everyone has different styles, different tastes, different beliefs, it doesn’t matter which did you choose, all that matter’s it calories.

The perfect diet for a six pack would start with eating 20-30grams of lean protein, thats about a palm size portein of a chicken breast. Follow this up with 2-3 fistfuls of veggies, eat lots of greens, and fill up the rest of your plate with from carbs and healthy fats. (Click here for a shopping list)

Fill in this calorie calculator to find out how many calories you should eat for six pack abs

Male Female
Male Female
Problem? Try Another

Use an app like My Fitness Pal, or Loseit, to track your calories daily.

If you measure it, you can manage it!

3. Drink Water!

Not only will drinking water fend off hunger it will also help remove water retention that can leave you looking soft. This is going to be important as you begin to reach 12-15% body fat levels, so that the skin is closer to the muscle in order to appear defined.

Fill up an empty 2 litre milk bottle with water in the morning and carry it with you throughout the day and drink it throughout the day inbetween meals. Most of the times when we snack, it is because we are thirsty, so stay hydrated and you will eat less.

4. Use Spot Training

Place your hand on the fattest part of your body. Do you notice it is cooler to touch then leaner parts of your body? That is because fat has a poor blood supply, which makes it more difficult to burn off, in order to reveal your six pack. Training the muscle next to the fatty area of your body will increase blood flow to this area and there for becoming more efficient at removing fat.

Now there are a lot of know-it-alls that say, “spot training does not work” – I advise reading this article on T Nation about Spot Reduction is Real.

What these folk are really wanting to say is, bigger movements like squats, deadlifts, push-ups, burpees ect… require more muscles, and there BURN MORE CALORIES – so absolutely, big compound exercises are essential for revealing the abs, and this is because we want to burn more calories than we consume – however, isolated ab exercises must also be supplemented because spot training is proven to work, AND remember, burning calories will reveal the abs, but we must train the abs to grow in order to show.

5. Diet Pills and Weight Loss Supplements

Don’t waste your money. These diet pills are caked with ingredients that have never been proven to support fat loss and many can be dangerous if taken in large dosages in order to make a difference. I advise skipping the diet pills and weight loss potions and just put in the hard work to get your six pack.

Exercises to grow your six-pack muscles

Now that we have looked at the ways to get a six pack, it’s now time to look at the best exercises to make your abs pop out.

Like spot about earlier, big compound movements like squats, deadlifts, push-ups and burpees ect… (yay burpees) are the exercises that are going to burn the fat, but we also want to add isolate ab exercises inorder to increase fat mobilisation around the torso inorder to remove stubborn fat. Aim to add these exercises into your day 3-4 times a week.

Pick 2-3 of these exercises to add into your workouts and complete 3 sets of 20-30 reps. TIP:  I like to add ab work at the start of my workout (ask me why in the comments below)

Cable Crunch

Bicycle Crunch

Hanging Leg Raise

Spiderman Plank

Lower Ab Leg Lift

Conclusion

Revealing six-pack abs will require hard work, consistency, and discipline. If anyone tells you any different they are either lying or know a plastic surgeon who can give you implants! Oh dear…

There are no magic shortcuts to six pack abs, so put in the work, create a calorie deficit, move often, lift weights and do cardio, stay hydrated, skip the pills, and visualise your success often. If you tick all these boxes you will achieve six pack abs.best

Not Losing Weight? Use These 7 Simple Steps

1. Begin with Tracking Your Calories

If we measure it we can manage it!

  • Use calorie trackers like my fitness pal or loseit to start tracking how many calories you are consuming. This means logging EVERY calorie whether thats from food or drink. Track EVERY calorie. EVERY day! To begin with at least.
  • over the next 3 days (if the amounts & types of foods you eat vary each day then you do want to do this for more than 3 days) and after 3 days…
  • Take the average amount of calories you’ve been eating & drinking for those 3 days and Use the weight loss calculator below to see if you’re eating the right amount of calories each day to lose weight which is usually between 1200-to-2000 calories

To see if you’re eating the right amount of calories to lose weight…

Select if you’re male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says “Tell Me How Much I Need To Eat To Lose Weight”

Male Female
Male Female

Calories in Different Foods

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

Food Size Calories
Food Size Calories
Apple 1 small (4 oz.) 80
Banana 1 medium (6 oz.) 101
Grape each 2
Mango 1 (8 oz.) 135
Orange 1 (4 oz.) 71
Pear 1 (5 oz.) 100
Peach 1 (6 oz.) 38
Pineapple 1 cup 80
Strawberry 1 cup 53
Watermelon 1 cup 45
Asparagus 1 cup, boiled 36
Bean curd 4 oz. 81
Broccoli 1 cup 40
Carrots 1 cup 45
Cucumber each 30
Eggplant 1 cup, boiled 38
Lettuce 1 cup 7
Tomato 1 cup 29
Beef, regular, cooked 1 slice (2 oz.) 120
Chicken, cooked 1 slice (2 oz.) 95
Egg large 79
Fish, Catfish, cooked 2 oz. 80
Eggplant 1 cup, boiled 38
Pork, cooked 1 slice (2 oz.) 130
Shrimp, cooked 2 oz. 70
Bread, regular 1 slice (1 oz.) 75
Butter 1 table spoon 102
Caesar salad 1 serving (3 cups) 360
Cheeseburger 1 (McDonald Medium) 360
Chocolate 1 oz. 150
Corn 1 cup, cooked 140
Hamburger 1 (McDonald Medium) 280
Pizza 1 slice 180
Potato (uncooked) 1 (6 oz.) 120
Rice, cooked 1 cup 225
Sandwich 1 (6" Subway) 310
Beer, regular 1 can or bottle 150
Coca-Cola Classic 1 cup 97
Diet Coke 1 cup 3
Milk, low-fat (1%) 1 cup 104
Milk, low-fat (2%) 1 cup 121
Milk, whole 1 cup 150
Orange Juice / Apple Cider 1 cup 115
Yogurt, low-fat 1 cup 200
Yogurt, non-fat 1 cup 200
Apple 1 small (4 oz.) 80
Banana 1 medium (6 oz.) 101
Grape each 2
Mango 1 (8 oz.) 135
Orange 1 (4 oz.) 71
Pear 1 (5 oz.) 100
Peach 1 (6 oz.) 38
Pineapple 1 cup 80
Strawberry 1 cup 53
Watermelon 1 cup 45
Asparagus 1 cup, boiled 36
Bean curd 4 oz. 81
Broccoli 1 cup 40
Carrots 1 cup 45
Cucumber each 30
Eggplant 1 cup, boiled 38
Lettuce 1 cup 7
Tomato 1 cup 29
Beef, regular, cooked 1 slice (2 oz.) 120
Chicken, cooked 1 slice (2 oz.) 95
Egg large 79
Fish, Catfish, cooked 2 oz. 80
Eggplant 1 cup, boiled 38
Pork, cooked 1 slice (2 oz.) 130
Shrimp, cooked 2 oz. 70
Bread, regular 1 slice (1 oz.) 75
Butter 1 table spoon 102
Caesar salad 1 serving (3 cups) 360
Cheeseburger 1 (McDonald Medium) 360
Chocolate 1 oz. 150
Corn 1 cup, cooked 140
Hamburger 1 (McDonald Medium) 280
Pizza 1 slice 180
Potato (uncooked) 1 (6 oz.) 120
Rice, cooked 1 cup 225
Sandwich 1 (6" Subway) 310
Beer, regular 1 can or bottle 150
Coca-Cola Classic 1 cup 97
Diet Coke 1 cup 3
Milk, low-fat (1%) 1 cup 104
Milk, low-fat (2%) 1 cup 121
Milk, whole 1 cup 150
Orange Juice / Apple Cider 1 cup 115
Yogurt, low-fat 1 cup 200
Yogurt, non-fat 1 cup 200

Calorie Buring Rate of Common Exercises

* The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.

Activity (1 hour) 125 lbs person 155 lbs person 185 lbs person
Activity (1 hour) 125 lbs person 155 lbs person 185 lbs person
Golf (Using Cart) 210 260 310
Walk 240 300 360
Kayaking 300 370 440
Softball/Baseball 300 370 440
Swimming 360 440 530
Tennis 420 520 620
Running 480 600 710
Bicycling 480 600 710
Football 480 600 710
Basketball 480 600 710
Soccer 480 600 710
Golf (Using Cart) 210 260 310
Walk 240 300 360
Kayaking 300 370 440
Softball/Baseball 300 370 440
Swimming 360 440 530
Tennis 420 520 620
Running 480 600 710
Bicycling 480 600 710
Football 480 600 710
Basketball 480 600 710
Soccer 480 600 710
  • It does not matter WHAT or WHEN you eat. Only HOW MUCH you eat matters for weight loss (see why) so no matter how healthy or bad your current diet is…
  • If you’re Eating MORE Than  to maintain your weight.calories per day then you WILL Not lose weight.
  • Start eating -to- calories per day along with Step 5 and if you still can’t lose weight after 3-to-10 days…

2. Double Check Your Calorie Counts

  • If you’ve been eating less than 2000 calories per day & you still can’t lose weight…
    • Double check and make sure you counted your calories correctly by re-checking the serving sizes & amounts of thefoods you eat & then…
    • Triple check your calorie counts by using 3 different calorie counting tools like myfitnesspal, loseit, my-calorie-counter & CalorieKing.com to see if they all give you just about the same results and finally…
    • Quadruple check your calorie counts by having someone else count your calories for you because usually…
    • Whenever you THINK you’re eating less than 2000 caloriesand you still can’t lose weight then you more than likely miscalculated your calorie intake because you must realize that…

If you’re more than 20 pounds overweight then it is almost Impossible for you not to lose weight on a less than 2000 calorie diet (especially on a less than 1500 calorie diet) even without exercise because actually…

  • The more overweight you are = the higher your metabolism is meaning you have to eat a lot of calories just to maintain your high weight so for example…
  • Anyone over 200 pounds has a metabolism that burns at least 2000 calories a day meaning if they eat 2000 calories they will stay at 200 pounds or if they eat less than 2000 calories they will lose weight even without exercising.

So if you’ve double, triple & quadruple checked your calorie counts and you still cant lose weight then do steps 4-thru-8

3. Stubborn Fat?

You need to be more patient when you have stubborn fat or less than 10-to-20 lbs. left to lose where you’ll have some weeks where you can’t lose any weight at all or no more than 1 lb. a week because as you get closer to your weight loss goal… You’ll lose weight at a slower pace because…

  • You burn less calories exercising. For example, at 200 lbs. you’ll lose weight every week burning 800 calories doing a 60 minute weight loss workout vs. at 135 pounds it may take you more than a week to lose even ½ a pound burning only 250 calories doing the same workout
  • Even though you’re doing the same workout you burn less calories & lose weight slower doing it because your body uses less energy or burns less calories to move a smaller body. 3 ways to burn more calories
  • Your metabolism gets slower as you lose weight because it doesn’t take much energy or your metabolism doesn’t have to burn so many calories to maintain a smaller body.
  • For example, at 200 lbs. you’ll lose weight every week on a 1500 calorie diet because your metabolism burns at least 2000 calories per day vs. at 135 lbs. your metabolism may burn less than 1500 calories per day meaning you’ll lose weight slower on a 1500 calorie diet.

So when you have less than 10-to-20 lbs. left to lose and can’t lose weight then you need to be more patient, do steps 1, 2, 4-thru-8

4. Eat Less

If you’re eating the right amount of calories, you’ve double checked everything and you still can’t lose weight… Then you simply need to Eat at least 250 less calories but you should only to do this to lose stubborn fat or your last 5-to-15 pounds &/or…

5. False Fat?

It’s very possible that you could be gaining a lot of water weight or false fat preventing you from losing weight.

  • Drink at least 1 liter of water daily to prevent water weight gain.
  • Use a food journal to help you find out which foods may be causing you to retain water because of certain food allergies unique to you.
  • Avoid these salty & sugary foods as much as possible because they make you retain water.
  • See How to Get a Flatter Stomach in a Week for more on losing excess water weight.

6. Muscle Gain

muscle v fat
If you look slimmer, your clothes aren’t as tight or your body fat percentage is lower but the scale says you haven’t lost any weight then that means you have gained muscle weight.

Gaining muscle isn’t a bad thing because it increases your fat burning metabolism & since 1 lb. of muscle takes up less space than 1 lb. of fat you’ll see more results in the mirror than on the scale.

7. Medications

Are you on any Drugs that may cause you to gain weight?

  • Antidepressants, Steroids like Prednisone, Migraine Medications like Depakote, Antihistamines like Benadryl, Sleep medications & Birth Control can all make it tougher for you to lose weight.
  • See your doctor if you gain weight while on a new drug even though you know for sure you’re eating right and staying active.

This all doesn’t mean you should STOP taking the drugs you need to help your condition but at the same time… If you’re trying to lose weight it’s best to ask your doctor for alternative medications.