My Personal Training Client’s SPECIFIC Plan to Lose Weight
I dug into my personal trainer archives for this weight-loss diet plan! After a frustrating stream of weight fluctuations, I couldn’t be prouder of my former personal training client’s diet to lose 20 lbs for good (and he has kept it off nearly four years later)! It was a far cry from his typical inflammatory diet and an excellent template for anyone serious about long-term weight loss. Please note that my client's plan below was based on a whole food plant-based spectrum. You should experiment and see what's ideal for you!
WEIGHT LOSS MILESTONES
-Get Down to 187 Pounds on my Home Scale by 7/1/2019
-Get Down to 181 Pounds on my Home Scale by 8/1/2019
-Get Down to 176 Pounds on my Home Scale by 8/31/2019
-Get Down to 171 Pounds on my Home Scale by 10/15/2019
Personal Trainer Wisdom: Losing 1-2 lbs per week is the most sustainable way to lose weight. Matt is taking a realistic, achievable approach to reaching his ultimate goal. Setting milestones is a great way to carry this out at a micro level. While the actual results may vary slightly depending on unexpected factors, Matt has set the intent. The dates are appropriate since most people seek to change life every 3-4 weeks.
WEIGHT LOSS APPROACH PHASE 1
Personal Trainer Wisdom: As a human scientist, I constantly test the body’s sensitivity to food and movement. When developing a weight loss plan, the same approach applies. Matt has created guidelines below based on his physical needs and the principles of cleaning and eating for optimal health (the weight loss is just a result). While each line seems strict, it is adaptable. Most important, it sets the intent once again. All choices will extend from this list. This approach starkly contrasts the most common effort of extending choices from one’s wants instead (which doesn’t necessarily reflect a person’s needs and most likely leads to faulty guesses with unsuccessful, long-term results).
FOODS I WILL ELIMINATE UNTIL I REACH MY GOALS
• Eliminate BREAD, PROCESSED STARCHES, CHIPS, PRETZELS, ALL SALTY SNACKS, and ALL BAKED SWEET GOODS
• Eliminate STARCHY VEGETABLES (Potatoes, Rice, etc.)
• Eliminate 80%+ of DAIRY PRODUCTS
• Eliminate Specifically: PIZZA, FRENCH FRIES, CHINESE FOOD, ITALIAN SANDWICHES, BURGERS WITH BUNS, WENDY’S, and Other FAST FOOD
• Eliminate Fried Foods like Chicken Fingers, Fried Chicken, Fried Appetizers, Fatty Foods: Bacon, Chicken Wings, etc.
• Eliminate Energy Bars of All Kinds (Except in Super Emergencies/Damage Control)
• Eliminate All BEER, and any Indulgent, High-Cal Booze Drinks
• All NUTS Except Pistachios in Shell, Counting When I Eat
• Popcorn in Emergencies
• BBQ Sauce on Meat
• Cereal
• Candy
• Peanut Butter
FOODS I WILL KEEP IN MY DIET BUT MAY EVENTUALLY ELIMINATE FOR CLEAN EATING
• Diet Coke – try to limit to 24 oz a day, MAX
• Splenda – Do not use willy-nilly
• Diet Soft Drink Squirts
• Turkey Jerky & Beef Jerky
• “Lean” Mixed Drinks & Wine – Always Attempt Moderation. Only get drunk “if necessary”
• Arctic Zero Ice Cream (the Extreme Low-Cal Ice Cream) – 1 Pint, 2-3x per week max
• Sugar-Free Creamer for Coffee, in moderation
AT-HOME “YES” LIST
• My Smoothies w/ Almond Milk, Pea Protein Powder, Frozen Fruit, Spinach, Carrots, Bananas, Flax Seeds
• Fruit of All Kinds
• Powdered Peanut Butter in Moderation
• All Raw Vegetables
• Non-Starchy Cooked Vegetables
• Chicken, Shrimp, Jerky
• Dry Soaked Cooked Beans
• Edamame
• Pistachios with Shells
PARTYING, DINING OUT, ETC.
• I will drink Canned Seltzer Alcohol Drinks like Truly, Spiked Seltzer, Aqua Fierte
• I will drink Rum or Vodka + Club Soda or Sometimes Diet Coke
• I will have NO BEER EVER, NO BEER, NO BEER, NO BEER
• I will NOT eat any heavy, junk foods after drinking
• I will eat the best option on the menu when I dine with my girlfriend
• I will eat in great moderation when there are no good choices
• I will eat SLOWLY and MINDFULLY
• I will NOT eat bread that comes out beforehand
• I will NOT eat Chips & Salsa that comes out beforehand
Photo Credit:
Love One Today .com: What guidelines will you set to lose weight?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
