When it comes to following a diet plan, some people do better following a very specific plan – like the one we posted up a few days ago:

=> “Done-For-You” Rapid Fat Loss Meal Plan (sample day)

On the other hand, some folks do better with guidelines – which they can create their own meals around, etc.

That’s why we give you BOTH options in our Rapid Fat Loss Challenge.

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FVT Rules of Lean Eating

Eat lean protein at every meal

Include a lean protein source at every meal. This could be poultry, fish, egg(s), protein powder, etc.

Eat veggies and/or fruits at every meal

Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well.

Eat a “good” fat at every meal

Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc.

Minimize your starches and processed carbohydrates

Keep your intake of things like bread, pasta, crackers, etc. to a minimum.

REALLY minimize your sugar intake

Rarely, if ever, eat sugar. Period.

Drink about half of your body weight in oz. of water per day

So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses).

Follow the “90%” rule

This rule says that you need to be “on” with the seven rules 90% of the time to see progress.

For example, if you eat three times per day, seven days per week … no more than two of your meals can break these rules.

You CAN go off the plan everyone once in a while … it’s just what you do on a regular and consistent basis that will determine your ultimate results.

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Simple, right?

But if you just follow these seven rules 90% of the time, you’re almost guaranteed to get to your ideal weight in a short amount of time.

Train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Certified Fitness Nutrition Coach

PS – Take it to the next level and sign up for our Rapid Fat Loss Challenge here.

When it comes to fat loss, you can train as hard as you want … but if your diet isn’t in check, you are going to have a tough time reaching your goals.

We also find that many people have the MOST success when we take out ALL of the guess work, and tell you EXACTLY what to eat for maximum, rapid results.

So I wanted to hook you up with what a sample day of the FVT meal plan looks like – for FREE – so you can see just how easy we make it for you.

Check it out:

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FVT Rapid Fat Loss Meal Plan

*Portions are adjusted for each individual based on weight, body comp, etc

Breakfast (730am)

– egg(s)
– veggies (spinach etc)
– piece(s) of fruit
– 12 oz coffee

Lunch (1130am)

– big salad w LOTS various veggies, chicken breast, olive oil + vinegar dressing
– iced tea

Snack (3pm)

– almonds
– baby carrots
– 16 oz water

Dinner (630pm)

– beef
– pinto beans
– avocado
– sauteed bell peppers and onions
– 5 oz (medium – size glass) red wine

Additional Notes

– Log your food every day using MyFitnessPal so you can track your progress.
– Drink 1/2 your body weight in oz of water per day
– About once per week (three times during the challenge), have a “cheat” day and eat whatever you want (within reason)

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Follow this EASY fat loss meal plan, and you’ll start seeing results, right away.

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training