Here's A Sample Fat Loss Diet
Using WLC System Guidelines

I developed this sample fat loss diet to help you get a better understanding of what a fat loss diet should look like.

This page goes along with the fat loss diet.

The meal plan shown below follows the guidelines of the fast fat loss diet. The sample meal plans below are only samples. You don't have to eat exactly like this. Develop your own weight lifting diet for fat loss, but follow the guidelines provided.

This sample meal plan is for a weight lifting day with low intensity cardio done directly after the weight lifting. So, the meal plan will be low carb up until the weight lifting and cardiovascular workout is complete.

Carbs will be utilized directly after the workout and for the second meal after the workout. The workout (in the example below) is completed in the early afternoon.

Follow along below...

I like to add cheese of my choice to some of the meals above. I also change the oils to walnuts or other types of nuts. I always change the breakfast, lunch, and dinner meals around with different protein sources.

The above is a sample fat loss diet meal plan for weight lifting days.

For other low carb days, you simply will not have the post workout carbs. You need to make fat at least 40 percent of your diet.

Go up to 50 percent on non weight lifting days.

On the weekends, I want you to have fruits, veggies, beans, and other good sources of carbs along with the best protein sources.

If you need more info about the fat loss diet that helps you lose fat fast, make sure you follow the link to it at the top of this page. Losing fat fast is easy with Weight Lifting Complete.

As always, you need to weigh yourself weekly and perform a weekly body weight assessment. You will adjust your diet by changing the average daily calorie targets.

Also, don't forget about calorie cycling for maximum fat loss for longer periods of time. With this low carb fat loss diet, we will use fat as our main source of energy. You can finally say goodbye to the fat.