The goal of this diet is to retain muscle mass while losing fat, and to lose fat as fast as possible. This site was created to encourage healthy weight loss and fitness.

Although there are many diets out there, there’s no avoiding one common theme: Losing weight will always require a caloric deficit, and from my experience, this involves the same routine: (1) a restricted diet and (2) exercise.

The last time I dieted in 2010, I went from 166lbs to 147lbs in 17 weeks counting calories (not nutrition) and doing the occasional cardio workout on the elliptical. After losing 19lbs I felt healthier, but I didn’t feel fit. My shape changed from a large pear to a small pear and that result didn’t inspire a lifestyle change. I walked away feeling like I had bought myself the opportunity to eat whatever I wanted until I needed to diet again.

The next time around in 2013, I went from 165lbs to 141lbs in 8 weeks with the mission to target fat loss only. My mentality was that if I was going to be (1) restricting my diet and (2) exercising during this time, then why not do it in such a way that results in a look that I can be proud of, a regime that’s healthy, and do it fast so I won’t have to prolong my “suffering”. Some key points to the resulting strategy are listed below. I’ll be honest, it does take a ton of will power, but I found that if you know for a fact that once the dust settles you will be guaranteed the look, fitness, and confidence that you always wanted, then why not?

So here it is…

[1] Consume 1 gram of protein for every pound of body weight evenly distributed through each day. The cleanest and most practical source of protein to accomplish this requirement is boneless, skinless chicken breasts. Your body can only absorb so much protein at any given time, so space your protein consumption evenly throughout the day. Yes, that means chicken breast for breakfast too. I would also highly recommend taking whey isolates (fast absorbing) for pre- and post- workouts and casein (slow absorbing) before bed. Try and consume only one scoop of protein powder per shake; they’re handy for their convenience and their tuned absorption rates, but I would suggest getting most of your protein from natural sources. You’ll need to adjust your chicken breast portions as you lose weight and you’ll only need 1 gram of protein per pound of body weight; anything more is just excess calories.

[2] Get your essential fiber, vitamins, and minerals every day. Get everything you need while consuming the minimal amount of calories by eating 6 cups of broccoli and a multivitamin every day. You may also wish to consider taking fish oil supplements daily.

[3] Count calories and WEIGH your food. I cannot emphasize the importance of weighing your food. Eliminating variety from your diet is painful enough, but to find out you’ve been eating too much of the same thing just SUCKS. So please do yourself a favor and start weighing your food from day 1. If you’re consuming only the bare essentials, you should be able to lose around 1/2 pound of fat a day. As a reference, a caloric deficit of approximately 3,200 is needed to burn through 1 pound of fat.

[4] Compound weight lifting three times a week. If you follow points [1], [2], and [3] and consume only chicken breast, broccoli, and protein supplements as directed, you will not need to do any cardio. However, you will need to keep your muscles stimulated to prevent your body from preferentially consuming your muscles while you’re in a caloric deficit. Choose weight lifting machines that target a variety of muscles (a) weighted abs, lat pulls, chest press, and bicep curls and (b) weighted abs, shoulder press, seated row, leg press and assisted dips. Switch and do either routine (a) and (b) each time you go to the gym. Push yourself to lift heavier each visit, but don’t get discouraged if you can’t. Keep in mind you’re in a caloric deficit, the goal is muscle maintenance, not to get stronger (you can work on that after you’re done with this diet). Do five sets with three repetitions per set at 80% of your “one rep max”. Rotate machines after every set. This may take you only 30-45 minutes per workout. You will have the most energy at the start of your routine, so prioritize your ab workouts first. After all, aren’t six pack abs what we all want? Follow every workout day with a day of rest.