The "Savich Diet Plan"

- By Justin Savich

Your body will do the work, just from the calories you burn automatically. First of all, I will give you the "good food list" (The main key is avoiding all of the foods that would normally store as fat,...fat & sugar) Because your body burns fat 24 hours a day, 7 days a week. The only problem is that people consistently take in food that stores as fat. So if you are just eating foods that do not store as fat, you will start to shed fat everyday.

The reason I am saying that you can do it without working out, is that exercise is just a small part of it. For example, people will go do the treadmill 3-4 days a week and burn 350 calories each time totalling 1400 calories and then they justify, in their mind, that since they worked out 4 times that week they at least get their one "cheat meal" of a half a pizza on the weekend (aprox 1400 calories). They literally blew their entire weeks worth of progress in 1 meal. If you are going to workout do weight training rather than just cardio, because the rest of the day and even the next day your body will be in more of a fat burning mode. If you do workout great. If by increasing your activity you can burn an extra 500 calories a day for 7 days that totals 3,500 calories which is exactly how many calories are in 1 lb of fat. So you should lose 4 lbs of fat per month if you add the exercise. But 80% of your results are from your nutrition, about 15% exercise, 5% genetics. So when people say, "Oh I can't lose weight because of my genetics" they are wrong because it is a scientific fact that if you burn more calories than you take in, you will lose weight. Losing weight is the easiest thing in the world, it requires no effort at all, there is NOTHING that you have to do! All you do is NOT DO SOMETHING {EAT BAD FOOD}. Now here is the thing, to do it right so that you will lose only fat not muscle. You must be coachable and follow the plan!

Here are the main tips:

  • No Fruit, no dairy (you need to cut out the sugar and fat that comes with them).
  • Take good multivitamins daily (not Centrum or 1 a day, get the packs with like 5 pills) because you need the nutrients and will not be getting them from your food.
  • Lots of small meals spaced out (Probably 6 total, Breakfast, Lunch, Dinner & 3 snacks. keeps your metabolism jacked up).
  • Drink only water and lots of it (Get a big bottle that you carry with you to refill all day).
  • No need to cut sodium way down until 3 days before you need a quick fix to look ripped for the day. Protein bars or shakes take away every excuse you can have because you can carry them with you and you don't have to cook them (get brands Designer whey, Pure Protein, Carb Solution or EAS AdvantEDGE) and they only take a couple minutes to eat.
  • Don't wimp out on yourself with the "just one" crap, yes every little piece of candy, can of pop, piece of pizza etc. hurts you. All you need to do is look at "Bad Food" the same way that you would crack cocaine. "It is bad, stupid, irrsponsible, illegal, harmful and it hurts me".
  • Put your butt on the line; do something drastic like call 50 people and tell all of them that you are committing to being 205 lbs. and ripped by September 30th, or Go on the Oprah show in a bikini like Kirsty Allie did, or immediately throw away every bit of food in your house that is not "Perfect food on the plan". If it is not in the house for you to eat, then you won't even tempt yourself. People who leave crappy food around is as stupid as a recovering alcoholic hanging out in a bar. If you have a pizza coupon sitting on the counter, THROW IT AWAY!
  • Get an accountability partner to do it with you,to keep you focused and committed so you can have friendly competition and encouragement, set a time committment fo example: "I am going to take the 1 month challange or 3 month challange.
  • Stand in front of the mirror naked and be totally honest with yourself to assess where you are at (Take a before picture and after picture) and question your seriousness about your goal, while progressing each day, ask yourself, "Was that my HONEST best"?
  • Know your "Why", the deep emotional reason that drives you since goals are 80% why and only 20% how. That is why I am telling you exactly "How" to do it so I can take away all of your excuses. The 20% is my job (showing you how) the 80% is your job (figuring out why)

Here is the food selection list:

Protein= Chicken, Turkey, Fish, Tuna, Egg Whites, Lean Steak, protein bars and protein shakes (note: NOT meal replacement bars and shakes)

Carbs= (Complex Carbs{low on the glycemic index; which means "less likely to store as fat"}) = Oatmeal (or coco wheats, cream of wheat or cream of rice), brown rice, potato, sweet potato, rice cakes, whole grain pasta)

Fats= Just fat free margarine (EX. Promise Ultra), fat free salad dressing, fat free mayo, fat free (Even with all of these "perfect foods" you will get the little bit of minimum fat you need

Veggies= Any and all except corn and peas (if you are really serious), Salad The more you eat the better (some vegetables you burn more calories digesting it then even what is in it. Yes, negative calories :) Eat as many as you possibly can!

Flavor= Splenda or Equal for sweetness, Mrs. Dash seasonings for spice (Mrs. Dash is sodium free)

Any of the above can be exchanged for another in the same group if you do not like one or for variety.

Sample Daily Menu

Meal #1 Breakfast} Oatmeal (plain with equal and water), Egg Whites or Egg Beaters , Water

Meal #2 snack} Protein Bar, Water

Meal # 3 Lunch} Chicken breast (boneless, skinless), Brown Rice (or white if you can't get brown), Broccoli, Water

Meal #4 Snack} Bag of raw veggies, Water

Meal #5 Dinner} Fish or Lean Steak, Huge Salad, and Potato, Water

Meal #6 snack} (RIGHT BEFORE BED!, it is a stupid myth to not "eat after 7:00pm-it depends on what you are eating") Protein Shake, Water



Another tip: Before really getting started, go to a health club where a personal trainer can check your body fat % with SKIN CALIPERS (NOT ELECTRONIC) BEFORE starting (if it is really bad, that's good so then you will be able to measure your progress. Have the same person do it with the same calipers after a month.

* Also after a week or so, try to add up the total # of calories (you should probably eat about 2,500 calories as an estimate) and grams of protein, fat, carbs you are having. It should be about 50% carbs, 35% Protein, 15% Fat.---Protein has 4 calories/gram; Carbs have 4 calories/gram; fat has 9 calories/gram, alcohol has 7 calories/gram.