Fat Burning Diet Day 2 Meal Plan Examples

As I started to do yesterday, I'll be posting my brother's diet as he goes through the Fat X Program. I put him through Fat X workout 3 this morning and he brought in his camera with his photo journal of his previous day's diet.

After I post his fat burning diet photo journal, I'll post some suggestions below.

Suggestions:

Fruit and berries would be a good addition.

Mixing up the types of vegetables would also be good.

Another Fat Burning Project Begins

On the heels of Subject X's Fat burning Fat X Project begins another, more advanced fat loss experiment. When my brother viewed Subject X's fat loss results he asked me to begin a fat burning project with him. We both thought it would be an interesting ideas since he's already in good shape and is only a fat layer or two from exposing his abs.

A real good thing about this fat burning project is that he's going to take pictures of all his meals so I can post them here and help those that are a bit lost when it comes down to the Fat X diet and eating properly for maximum fat burning.

There's going to be another aspect to this project. He trains in MMA a few times a week and will be doing that as well as the Fat X Program. What most people don't know is that the Fat X Program isn't just about fat loss, but it's also about improving fitness and athletic performance, so this will be a good documented test for FX.

With all that out of the way, here's my brother Ricardo's diet for day 1 of his 12 Day FX Project. (He started yesterday, but I'll be posting his meals the after.)

By the way, breakfast was the handful of nuts both days so far and the meals are in order as he ate them.

Subject X Fat Loss Results

If you've been following my blog you know I started a secret fat loss Fat X Project a couple of weeks ago. The last workout was Friday and we took the after pictures on Saturday. Here are the fat loss results on the Fat X 12 day Workout Program.

As you can see the results where very noticeable in the belly area. I'm actually a bit surprised as the diet was no where near what I wanted it to be. It was understandable since the Holidays are one of the worst times to start a fat loss/fitness program. Nevertheless, he was committed to the workout program, and the while the diet was shaky, it was cleaned up a bit towards the last few days.

Going into this project, I knew it would be difficult to stick to the Fat X diet guidelines during the Holiday season, so for the first time on one of my Fat X Projects, I tried out a popular fat burning supplement to see if it would help.Lipo-6

I hope this comes in just in time to spark you New Year's fitness , fat burning, and weight loss resolution. Good luck if you decide to try the Fat X Program and begin your own fat burning/fat loss Fat X Project.

June 2009 Fat X Project

A friends Before and After

Fat Loss Progress and Secret Subject X

As many of you know I started a secret fat burning, fat loss Fat X Project last week. Today we will be doing FX workout 10. While the workouts have been going well, I can't say the same for Subject X's diet. It's been shaky at best but we're moving through the Fat X program as scheduled and will be completing this Fat X Project Friday. We will take the after pics Saturday morning and then hopefully have them up by the end of the weekend.

While the diet has been shaky, I took some progress pictures before fat burning workout 7 and they were better than I expected. Hopefully we can get the diet straightened out these last few days. I'm looking forward to revealing the identity of Subject X.

Here's the workout Subject X is doing later today:

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Fat X Origins

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed to me and is mostly regarding the Fat X origins.

Coach Rollie,

I am a 30 year old female, 5’5”, 200 lbs...(it sounds worse than it looks lol ) but anyway…I’ve had a personal trainer who put me thru the paces and I’ve lost inches without stepping foot on a cardio machine…I am convinced that this type of workout works…I can no longer afford a trainer so I did a little research and after reading through your website I am motivated and I am about to start your program tomorrow. However, I was wondering, you said you have been a fitness coach since 2001, however you did the Fat X in 2007, what motivated you to develop this program that changed your body so drastically? Also, what does the Fat X program do differently than in your prior years as a fitness coach that didn’t work as well?

Also, I’m nervous about doing this in a gym; people might look at me weird?

P.S…I intend to take pics of my progress and email them to you…hopefully it will be more evidence to others!

Thank you,

Mel

In 2007 I had a slight hip and shoulder injury which side lined me from working out properly for a while. My workouts became to consist of mostly cardio and very little weight training. To make that even worse, my diet wasn't exactly the epitome of health and nutrition. It became what is known as the "See Food Diet". You know, see food.....eat it lol.

After about five weeks of this, I took a real good look in the mirror and realized that I was becoming what I really dislike, a fat, out of shape personal trainer/fitness coach. I've never liked the do as I say, not as I do mentality. At this point, I decided to work on putting together a jump start workout program to lose the fat and get fit again. I wanted to do this fast because I knew the challenge would keep me motivated.

A lot of the workout techniques and exercise programs I had learned from other "fitness experts", done myself and or used with my clients in the past, I realized were not all that necessary and where just taking up time. So when I began to put the Fat X program together and begin my project, I started by eliminating fluff. I knew more didn't equal better so I picked the best of the best exercises and put them in an order that would work synergistically for maximum and efficient results. After all was said and done, the Fat X Program became 12 workouts that are relatively short, but intense and most importantly highly effective.

Don't worry about looking weird at the gym doing this program. What looks weird to me is people spending hours at the gym and not getting good results. Usually because they're on a cardio machine wasting time or walking around doing random exercises without a plan. Good luck!

My Secret Fat Loss Project

The secret is out! I've started another fat loss Fat X Project. Unlike the last Fat X Project I did, I'm going back to completing this one in 12 days. I started the subject on the Fat X program today and I'm really looking forward to seeing and showing people the fat loss results. This time around I'm adding a fat burning supplement to see how it will affect the results. I will unveil more as the project progresses and finishes. This Fat X Project will be completed next Friday and hopefully I can have the pictures and video up shortly there after.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Loose Skin

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed in and it is regarding loose skin after weight loss.

I'm a 16 year old male and I am going to start following your workout plans constantly, which means I'm going to do 12 days, and keep repeating until I'm at my desired weight/look, and I am really greatfull you're doing this for people. But I'm just wondering since I'm 272 and 6'0 tall with a pretty large belly, if I follow your workouts will I have excess skin after losing the weight, or is there any alternative to what I should do?

Alexander

One of the biggest fears of people that have a lot of weight to lose is having loose skin or excess skin after the weight loss. There's definitely good news here. As long as you lose fat properly via a healthy diet and a workout program that includes weight training, you should be fine. Skin is elastic and will shrink with your body, or will also expand with your body. A very good example of this would be a UFC fighter by the name of Joe Riggs. When he first got into MMA he was close to 300 pounds. The last fight he had in the UFC a few years ago was in the 170 pound division and I believe he now fights at 185.

Lower Abs Exercise Myth

The fitness industry has a dirty little secret. Lower abs exercises are like unicorns, the tooth fairy and big foot. There are no exercises that will isolate the lower half of the rectus abdominis or abs/six pack abs as this muscle is commonly referred to. The rectus abdominis is one muscle and it works together as a whole.

Some of the confusion when it comes to "abs" is that there is a mix up and misunderstanding of the abdominal muscles which consist of more than just the rectus abdominis or what people know is six pack abs. There are four muscles that make up the abdominal muscle group. These are the transverse abdominis, internal obligues, external obliques and the rectus abdominis.

When most people think of abs, they are usually referring to the rectus abdominis, the muscle that looks like a six pack on someone with a low body fat percentage. There has been a misconception with this muscle. Some people think that there is an upper and lower area of this muscle that can be worked independently of each other. This is a myth. To illustrate this, put one hand on the upper part of the rectus abdominis and one hand on the lower part and try to contract each section independently.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-FX Beyond 12 days

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed to me and it's regarding extending the Fat X program beyond 12 days.

If i wanted to expand this program past the 12 days what would you recommend? I am planning on going back to the gym and working out normally bench press etc. when i finish the12 days. I usually have an off day every other day would you recommend me fitting it in then? Or do it whenever I start gaining fat at some point? Help me out!

Ryan

Let me start with your statement "I am planning on going back to the gym and working out normally...", I'm not exactly sure what that means but I'm guessing you mean a traditional body building routine. I'm not a big fan of traditional body building routines because for my own purposes I need workouts that are efficient and that transfer well to sports and overall fitness. With that being said, once you finish the FX 12 day program (12 days or otherwise) you can switch back to whatever type of routine you like, or you can improve your results with the FX program by challenging yourself to beat the numbers you logged into the workout guide. You can also use heavier weight, space the workout out or like you stated include some of the FX workouts and or exercises into another routine. Just remember that the power of the the Fat X program is in it's synergy, so obviously breaking up the program wouldn't work as well.