The Perfect Diet For Losing Weight!!! Week # 11 Update


If you are watching this video, then you are serious about wanting to lose some weight and see more of your lean muscle mass. This diet is fail proof and if you give it 100% you will lose as much weight as you want to. This diet is for 12 weeks but if you want to go 16 weeks that will be perfectly fine. Here is your Grocery List and it is very simple and affordable!

1) Chicken Breast (Skinless) *Between 5-7 pounds
2) Fresh OR Frozen Tilapia *Between 7-9 pounds
3) Liquid Egg Whites I usually get 1-2 Bottles
4) Fresh OR Frozen Broccoli I usually buy it in bulk
5) Baby Spinach
6) Natural Jiff Peanut Butter Low Sodium

1) Mustard, Heinz 57, Hot Sauce, Black Pepper, Mrs. Dash

1) Dymatize Protein Powder (Any Isolate Protein) 2 servings per day
2) Sports Multi-Vitamin 1 serving with breakfast
3) Quadra Lean 1-Breakfast the 1 before and 1 after workouts
4) L-Carnitine 2.5 grams 4x daily (split about 4 hours apart)
5) Amino Acids 10 grams during workout session

“FASTED” 50 minutes on treadmill 3.8 miles per hour 4.0 incline
MONDAY, TUESDAY, THURSDAY, FRIDAY – 50 minutes post workout on treadmill 3.8 incline and 4.0 miles per hour
WEDNESDAY, SATURDAY – 40 minutes post workout on Stair Master and aim for 60 steps per minute

****Nutrition Week-11 For Men***
Meal 1) 250 grams liquid egg whites (non cooked weight), 50 grams baby spinach (non cooked weight), 8 grams peanut butter

Meal 2) 8 ounces Fresh OR Frozen Tilapia (cooked weight) 100 grams green beans (cooked weight)

*Pre-Workout Meal* (Eat this meal before you workout no matter what time you go to the gym. This is always the meal you eat before you go to the gym)

Meal 3) 8 ounces Fresh OR Frozen Tilapia (cooked weight) 100 grams green beans
**DURING WORKOUT** 10 grams Amino Acids

*Post Workout Shake* Drink this immediately after your workouts
Meal 4) 16 ounces water, 2 servings isolate protein powder

Meal 5) 8 ounces Fresh OR Frozen Tilapia (cooked weight) 100 grams green beans (cooked weight)

****Women’s Nutrition Week-1****
Meal 1) 140 grams liquid egg whites (non cooked weight), 50 grams baby spinach, 8 grams Natural Jiff Creamy Low Sodium Peanut Butter

Meal 2) 5 ounces Fresh OR Frozen Tilapia (cooked weight), 70 grams green beans (cooked weight)

Meal 3) 5 ounces Fresh OR Frozen Tilapia (cooked weight) 70 grams green beans

50 grams isolate protein powder, 16 ounces water,

Meal 5) 4 ounces tilapia (cooked weight) 40 grams broccoli (cooked weight)

Monday’s Workout
Tuesday’s Workout
Wednesday’s Workout
Thursday’s Workout
Friday’s Workout
Saturday’s Workout
Day 1)
Day 2)
Day 3)
Day 4)
Day 5)


  1. Just came from one of your shoulder routines, cause im gonna hit the gym in a minute and wanted to pick a nice routine.. the vid was a year old and i gotta say u made serious ganiz in the shoulder area and especially traps

  2. This plan is the real deal but only if you're willing to work your ass off. Weighed in this morning and to this date I have lost 60 pounds since Januaray 1st. Darrell I can't thank you enough my brother.

  3. Not trying to lose weight and diet at the moment but I just came here to say keep up the great work….and to keep bugging you about the merch! Lol stay up fam, you’re killing it!!

  4. My cardio is a beach cruiser up hill 1 and a half miles to 3 miles on the way to the gym and home one hill is steep but short the other long but only steep enough to keep my fat ass off the seat. 30 year olds on bikes with gears wont do it and im 60 with no gears πŸ˜ƒπŸ˜ƒπŸ˜ƒ


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