People make dieting really complicated when they are already super busy.

So here's the deal. Use this meal plan "template" if...

• You're really busy
• You're confused 
• You like the room for "cheat" foods

This might look "too easy" because there is no calorie-counting or even much cooking. But don't underestimate it, either. I had my Dad follow this and he melted 18 pounds in 6 weeks as he prepared for ankle replacement surgery several years ago.

Here it is:

Meal 1 
Protein shake with a small handful of nuts, cashews, etc. or a tbsp of nut butter, peanut butter, etc. Whatever you dig. Add a little fruit, too if you want.

Meal 2 
Repeat meal 1, but to change it up, you can do a different nut butter and/or a different fruit

Meal 3
Eat some protein (chicken, steak, fish, eggs, shrimp, etc.) (1-2 servings, which is 1-2 palm sizes) along with a palm full of natural carbs like potatoes, rice, etc and any veggie you enjoy (salad, mushrooms, green beans, etc.) For dessert, have some fruit or perhaps a small bowl of ice cream. Yes, I said ice cream. With meals 1 & 2, you now have the calorie "wiggle room" for it. Enjoy it without the guilt.

Do this 5 days a week. For the other 2 days, sub one of the meals for a reward meal at any time.

That's it.

It's perfect if you're busy.

Now if you prefer to lose FAT VS WEIGHT, that's what I like to hear. :)

After all, there is a big difference. 

In fact, if you give me two people and one person loses 10lbs of pure fat and firms up the muscle they already have and one person loses 15lbs (but loses a combination of fat and muscle), the first person is going to look much better and healthier every time.

Now with the right exercises in the right order and the right intensity, you'll not only lose fat faster, but you'll also get way more definition and a flatter stomach than dieting alone.

Don't make exercise complicated, either...

Just follow this simple guide here designed for those 45+

Later tater,

Mikey

PS - You'll also increase your metabolic rate, too. :)