Follow My Pure Garcinia Cambogia Weight Loss Plan Below And Transform Your Body Into A Fat Burning Machine.
Updated: November 8, 2016.
If you are reading this page, then it’s safe to say that you are looking to try Dr Oz Garcinia Cambogia Extract to help you shed off a few pounds and get your body back or you just want an effective weight loss plan that will get you results.
Either way, you are in for a treat.
Here’s my promise to you.
If you are serious about losing weight, then this post you are reading now is all you need.
But before I get started, I want you to take a good look at the pictures on this page.
My Pure Garcinia Cambogia Before And
After Weight Loss Result Photo..
OK, did you do it?
Did you take a good look at the real untouched before and after pictures? What they show is an average dude (me) who went from having a beer gut to getting six pack shredded.
… And today I am going to share everything I did with you!
**NOTE** – If you are short on time, make sure you bookmark this page (how I lost 35lbs with pure garcinia cambogia supplements) so that you can come back later to get the full plan. It’s that IMPORTANT.
Let’s get started shall we?
My Story: How I Got Started With The ‘Dr Oz Garcinia Cambogia Extract’ In The First Place…
Hi my name is Lemarc and yes I am a guy. (Garcinia Cambogia Is Not Just For Women).
Growing up I was always active.
From junior school to high school, I was always into sports. In fact, I was on my high school’s Track team and Soccer team as well.
Whatever the season, I would always be involved in some form of sports. As a result, I always had an athletic body so to speak.
I was never overweight even though I would eat a ton of food daily.
I grew up with my grandmother and she made sure I had a lot of food to eat. She always say: “when you are sick you can’t eat so make sure you eat while you can.”
Back then, that was like music to my ears because I loved my food.
Oh how I love me some chicken soup, and roast beef and rice and beans. As I’m typing now, my mouth is watering.
Okay am getting off topic but the fact is, regardless of how much I ate, I was always slim and trim. I guess you could say I had a very fast metabolism.
Plus the fact that am always active means I am always burning a ton of calories daily so I had no room for weight gain..
But Then I went to college…
Everything changed after I left high school.
I stopped doing sports and I was more focused on my academics. I was doing the sciences so I always had a ton of school work to do.
When am not prepping for a chemistry lab, its Bio or am prepping for an exam or something.
I never had any time to get involved with sports so it was put aside other than the occasional football game on a few weekends with my friends.
Unfortunately or fortunately depending on how you look at it, my eating habits remained the same or maybe even worse because most of the time, fast food was the easiest thing I could get on campus.
So lots of food on the regular and less physical activities.
… And so I packed on the pounds.
Then after 4 years of college, I went from between 180-186ish all the way up to 223 lbs. (by the way, I am 6.0 ft tall)
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Are you kidding me?
At my college graduation, I saw a few friends who haven’t seen me since high school and they were in disbelief. How could this happen. Blame in on the labs I said lol…
But the truth is, I was embarrassed myself and couldn’t believe what I had done to my body.
My once fit and athletic body was now a fat and sloppy one with a beer gut and I don’t even drink.
Add A Sedentary Job Months Later And That Only Made Things Worse…
After I graduated and weeks/months of job hunting, without any success, I decided I would work from home – a job that had nothing to do with the sciences. Imagine that? (Anyways, that’s another story for another time).
So I sat around a desk for several hours in front of a computer. That meant even less physical activities for me. And while my eating habits changed, I was still eating a whole lot more than I should – So I kept gaining more weight.
I went from weighing 223 pounds just after college all the way up to my highest weight of 230 Pounds a couple months later. Unfortunately I didn’t take a pic of my scale at that time so you have to trust me on this.
How It All Changed For Me..
In the summer of 2013 I went to visit my brother in Florida. One day while I was there, we went to Walmart to do some grocery shopping.
… And then out of the blue, we decided to stop at the SoloHealth machine to do a checkup. You know that little machine that gives your weight, test your vision and blood pressure etc?
Yup one of those!
So my brother got his blood pressure results and it was perfect at 120/80.
Then it was my turn.
That couldn’t be right, let me go again I said.
So just to make sure nothing was wrong with the machine, I asked my brother to go again.
… And once again his BP was perfect at 119/80. This means that something was DEFINITELY wrong with me.
I could barely sleep that night.
As soon as I got back home from my trip, I went to see my doctor. And he confirmed it!
I was pre hypertensive.
Which meant I needed to DO SOMETHING ABOUT MY WEIGHT LIKE IMMEDIATELY.
I always knew I should start working out and stuff but just never got around to it. However, this time it was different. Hypertension is no joke and that was the wake up call i needed.
So My Quest For An Effective Weight Loss Solution Began
I also came across a ton of other information but after watching several videos on YouTube and reading several articles and success stores online, I realize everything needed to lose weight effectively can be broken down as follows:
No matter how hard you workout or how many supplements you take, you can NEVER out-train a bad diet.
Think about this for a second, you can walk on the treadmill for about 30 minutes to burn 300 calories and put it all back in just one minute by eating a jelly doughnut.
By lifting weights, you’ll increase or at minimum maintain your muscle mass which helps to boost your metabolism so that you can burn more fat. The more muscle mass you have, the faster will be your metabolism.
By the way, THIS INCLUDES YOU TOO WOMEN!!!
I know a lot of women think that lifting weights will “bulk” them up but that’s the furthest thing from the truth. The only way that would happen is if you took steroids or other crazy stuff to boost testosterone levels.
So please forget the nonsense and realize that if you want to look sexy and toned, then you Need to lift weights.
Here’s a FACT- no matter how healthy you eat, you’ll NEVER get all the essential nutrients you need from food alone.
Plus on your weight loss plan, you are going to NEED a fat burner to help you get to your goals. An all natural fat burner such as dr oz garcinia cambogia works great. (I’ll get to that in a bit).
Once you start working out, you are going to be breaking down muscle tissues and placing a lot of tension and stress on different muscle groups.
By getting enough rest, your body will be allowed to recoup and repair itself giving you the best chance of meeting your weight loss goals.
So I Made My 3 Months Weight Loss Plan
Understanding that weight loss doesn’t happen overnight, I wasn’t looking for an overnight fix.
I knew it took years to put on all the weight and I knew it would take some time to get off.
So after doing a lot of research, and reading testimonials and watching a ton of informative videos, here’s the plan I came up with that help me to shed off 35 pounds on FAT and put on some muscles too.
See My After pics below:
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So now you know that I am not BS-ing you, and what I am about to share with you works!
So get a pen and notepad and get ready to take some notes 🙂
Here’s My Shopping List
Lots of green vegetables – (broccoli, cabbage, Bok Choy, string beans, Spring mix)
Carbs – (Oats, Whole Grain Bread, Brown rice and white rice, sweet potato, red and white potatoes, whole wheat pasta)
Fats – (unsalted peanuts, unsalted mixed nuts, avocado and I only cook with virgin olive oil)
Fruits – I only had bananas after my workout and some strawberries with my breakfast and an occasional apple for snack.
Protein – (eggs, egg whites, turkey bacon, chicken breast/legs, ground chicken, ground turkey, tilapia, salmon, pork chops, beef, tuna)
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Colon Cleanse for the first week – Digest It Colon Cleanse
Multivitamins – I took Centrum. (Buy it here on Amazon)
Fish Oil for my omega 3, 6 and 9 – I got mind here from Amazon
Protein Powder – To ensure I was getting enough protein daily. (Without this I would never hit my daily protein intake) Any high quality protein will do but I like Optimum Nutrition Whey because it taste great!
Probiotics – to help ensure I got most of the nutrients from the food I ate. (This is the one I took.)
Other Essentials That I Got
Digital Bathroom Scale – I weighed every morning after going to the bathroom. (Its not necessary but I loved seeing the numbers getting lower and lower as the days went by. It was my motivation. 🙂 If you don’t already have a bathroom scale, this is the one I got.
Food Scale – I had to weigh my food to make sure I hit my daily calorie intake as close as possible. It was tedious at first but after while it was a no brainer. This one is cheap and gets the job done.
A Measuring Tape – You’ll need to take weekly measurements so that you can assess you progress. You probably have one already but if not, here’s one on amazon.
Omron Body Fat Monitor – I learned that it was important to check my body fat percentage regularly because sometimes the scale doesn’t give the true picture because you could be losing fat but adding muscle at the same time. Check out the Omron monitor here on Amazon.
Optional – I signed up to a gym near by.
My Diet Plan In Details:
As I told you earlier, I loved my food. So Starving myself would be a big No No. I had to find or create a plan that would allow me to eat while shedding fat instead of starving myself.
The first thing I learned that I had to do was to calculate my macros. You can read this post to learn exactly how to do that.
Basically what this means is that I had to know my maintenance calories and how much of each macro nutrients (Carbs, proteins and fast) I should consume. This would allow me to create a calorie deficit that would allow me to burn fat. (If I eat my Maintenance calories daily then I’ll neither gain nor lose weight/fat.)
Once I got my maintenance calories, I downloaded the MyFitnessPal app on my phone to help me track all the food I ate.
If you prefer to write things down, a food journal would be just as good. But I find that simply having the app is much more convenient. The added benefit is that every food you can think of is already in the MyFitnessPal database. You simple enter the amount you are having and it will calculate the calories and give you the macro-nutrient breakdown.
This is why you’ll need a food scale!
For example, here’s what a typical day looks like for me:
Important Points To Note Before Starting My Garcinia Cambogia Weight Loss Plan
I want you to succeed in this program and before we start, it’s important to ensure that you are in the right mindset. Introspect and honestly think about each of the factors described below and in case you find that your thought process is negative, it’s best to change it right now.
Your Self Belief – Very Important
To be successful in any weight loss program, you have to believe that you can lose weight. On the other hand, if you don’t have this belief and you are going through this program with the fear that you are going to fail, you are just making it a lot tougher for yourself.
The reality is that if you can do all the wrong things and get out of shape, you can also get back into shape by doing the right things.
Motivation – Why do you want to lose weight?
Be aware of your goal and your progress because that is essential to keep you motivated and interested in the program.
People who succeed have no doubts about what they want to achieve and how they are going to do it and most importantly, “WHY” they are doing it.
Reminding yourself about that objective and seeing your body change gradually as you go along will be a great motivating factor.
Be Ready To Go Out Of Your Comfort Zone
Instead of doing things that you may have tried and failed, this program is going to take you through many innovative strategies for losing weight. So be ready to try new things and go that extra mile when needed.
You are going to have to do things that you DO NOT WANT TO DO.. But you MUST!
Because that’s what’s going to get you results.
Heck there were mornings I wanted to just roll over and sleep but I had a goal in mind and I promised myself to do whatever it took to get there.
Visualize The Benefits
As you work through this program, keep that picture of a slim and more attractive figure of yourself in your mind. Imagine how you will feel when you get back in shape.
Visualizing the benefits will increase your motivation and help you stay on course.
Know How To Overcome Setbacks
Everyone has bad days.
When you work towards tough goals, an occasional setback is not a reason to give up. If you could not exercise one day or your diet got messed up due to unavoidable circumstances, just pick up from where you left off and continue the routine on the next day.
Remember that this fitness thing is a lifestyle thing. So don’t give up should things go wrong. Just get back on track as quickly as possible.
So are you motivated and ready to get started shedding of that
extra fat and get in the best shape of your life with my garcinia cambogia weight loss plan?
Step #1 – Take Your Measurements & Calculate Your Daily Calorie Requirements
To set realistic goals, you must know where you stand today. So let’s take some measurements. You will need your bathroom scale, measuring tape and body fat monitor. Note down each measurement in a notebook.
Let’s start with your measurements…
Height And Weight – Note down your height and weight. (You’ll also need this info to calculate your daily calorie requirements)
Body Fat Percentage – Use the Omron Body Fat Monitor to measure your body fat percentage. With the body fat percentage and your weight, you can calculate the weight of fat in your body.
Any change in body weight as you go through this program will be due to the change in fat and muscle mass. When you take periodic measurements and compare them, you will know how much fat you have lost.
The remaining difference in body weight is due to the change in muscle mass.
Figure/ Before Pictures – Take a front, back and side view photo and store them securely. You will do this before you start the program and then once at the beginning of the following weeks.
Losing excess weight has many benefits and one major benefit is the improvement in your figure. You want a sexy and lean body when you complete your body transformation and so it’s important to record your figure as you progress.
The only way to do this is to take photographs every week. Changes will be noticeable only when you compare photographs taken at different periods. Use a mirror or ask a friend or relative to photograph you while wearing only your undergarments.
Body Measurements – Here’s a list of the vital body measurements that you must record.
Take the measurements on both the left and right sides when applicable. You will need someone to help you. Unless mentioned otherwise, you have to measure the circumference of the body part where it is at its maximum.
The best time to take measurements is in the morning before exercising or having breakfast. Record your measurements as accurately as possible without rounding off the decimals.
If you are using a special tape, follow the instructions that came with it. Don’t stretch the tape by pulling too hard and don’t take measurements every day. Minor daily variations are not important and may mislead you. A weekly measurement will be more useful in estimating progress.
Now that you know what your current measurements are, you can easily set your goals. Write them down so that you can track your performance. When you achieve your goals, don’t forget to congratulate yourself.
Now Calculate How Much Food You Should Eat Daily…
Make sure you read this post to learn EXACTLY how to calculate your required daily calorie intake (Total Daily Energy Expenditure – TDEE). This is VERY IMPORTANT.
It doesn’t matter if you eat healthy, as long as you eat more than your body requires, you WILL gain weight because the excess food will be converted to fat and stored.
Once you get your total calorie intake, you want to subtract 300 calories from it. This will be the amount of calories you consume daily to create a small deficit of 300 calories.
The second week you’ll recalculate your TDEE and subtract 400 calories and the third week you’ll do it again and subtract 500. This will be the required deficit onward.
The great thing about using a supplement like garcinia cambogia is that it helps to suppress your appetite so that you can easily create your daily calorie deficit without feeling hungry all the time.
The next step is to break down your daily calories in macro nutrient ratios as follows:
- Protein 45%
- Carbs 35%
- Fats 20%
This is the ratio that works best for me but you can always make small adjustments and see how your body reacts. No one will know your body better that you.
You can also enter this ratio in the MyFitnesPal App and it will keep track as you add your meals. See an example below using 2500 calories as the daily requirement:
Step #2 – Prepare Your Meals Ahead Of Time
I usually do my meal prep on Sundays and the food lasts me for the week. On Sundays however, I don’t track anything and eat whatever I want within limits. It kinda set me at ease knowing that after a tough week, I can cheat and indulge a little before starting over the process again.
Here’s a sample meal plan that you can work with. Feel free to mix and match or add similar foods as you choose.
Just remember that you MUST hit your required daily calorie intake and macros as close as possible everyday. Some days you may go over or under by a little. No big deal as long as you don’t go over or under by too much.
Protein – Egg Whites (Boiled Or Scrambled Or Omelets), Turkey bacon, Tuna
Protein – Baked Chicken Breast, Ground Turkey, Ground Chicken, Baked Tilapia, Pot Roast Lean Beef, Grilled Salmon or Grilled Pork Chops
Protein – Baked Chicken Breast, Ground Turkey, Ground Chicken, Baked Tilapia, Pot Roast Lean Beef, Grilled Salmon or Grilled Pork Chops
Whey Protein Shake
Post Workout Meal
That’s basically it.
All you have to do is just mix and match and be creative with your cooking style. You can add some sodium free seasoning to your food to add flavor and taste.
A little on Meal Timing…
There are a lot of conflicting articles on the internet when it comes to this topic. Most suggest that you should eat every 2-3 hours. Unfortunately that would not work for everyone – especially when you have some types of job. Just imagine the look on your boss’ face when he/she sees you getting up to eat every 2-3 hours when there’s work to be done?
Well there’s good news.
Recent research have debunked that myth and all that matters is that you get in the total amount of calories that you need. Whether you can get it in 1 meal, 2 meals, 3 meals or 6, it doesn’t matter.
Just work with a schedule that fits your lifestyle that leave you hungry so you are tempted to go outside your meal plan.
Step #3 – Get Your Supplement Stock
Correct supplementation is essential to produce the best results from this program. The supplements that I used and recommend are made from natural sources and are safe.
The supplements that I am recommending can be broadly classified into two categories.
The first is weight loss supplements – These supplements help you burn fat, discourage the storage of fat in your body and help you get rid of toxins.
The second category is food supplements – While food will be our main source of nutrients, it can be difficult to get everything you need from food alone. Food supplements ensure that you get the required nutrients in the right quantities.
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- A Natural Colon Cleanse – This is the Natural Colon Cleanse I Used
Food Supplements You Need
Whey Protein Powder – I Used Whey Protein From Optimum Nutrition
Multivitamins – Nothing Fancy here, I just Use Centrum For Adults
Vitamin C – I use Nature Made 500mg capsules.
Fish Oil – Nature Made Triple Omega 3 6 9
Probiotics – I use Nature’s Bounty Probiotic 10
A Pre-Workout Supplement – I use Cellucor c4
BCAAS – Branch chain amino acids to help with prevent muscle breakdown and aid with recovery – I use Cellucor Performance BCAA Supplement, the Lemon Lime flavor
Step #4 – Your Workout Plan
There are two different types of exercises that we are focusing on: cardiovascular exercises (cardio) and weight training.
Cardio gets its name from its primary function, which is the strengthening of the cardiovascular system. The cardiovascular system is the circulatory system of the body, which consists of the heart and blood vessels. Doing cardio increases your heart rate and breathing rate, improves circulation and burns calories.
When you do cardio, the aim is to increase your heart and respiration rate way above the resting rates. This strengthens your heart muscles and keeps your blood vessels in peak condition.
Walking, running, climbing stairs, aerobics, etc., are examples of cardio. The idea is to burn calories, create a calorie deficit and make your body use stored fat for energy.
The next component of our training program is Weight training. While cardio accelerates fat burn, weight training strengthens and tones your muscles.
More muscle mass and stronger muscles mean a stronger body and a higher metabolic rate, which further increases your daily calorie requirements.
By alternating between cardio and weight training, you will improve your health, build muscles and make your body burn up stored fat.
Before you know it, you will be burning fat even when you sleep!
When you do weight training, you are actually causing trauma to the targeted muscle tissue. When this happens, the body replaces them with stronger muscle tissues to cope with the demands of the exercise.
When you keep repeating this process and gradually increase the intensity, your muscles will continue to become stronger. The body performs all its repairs and muscle development when you rest.
Hence, it is important to get sufficient rest. I recommend at least seven to eight hours of uninterrupted sleep each night to fully recover for the next day’s activities.
Now, let’s take a look at the workout plan that you will be doing during this transformation program.
Below Is The Weekly Workout Schedule That I Follow:
If you look at the schedule above, you’ll notice that I do 30 minutes of Cardio 6 days per week in the morning. You’ll also be doing 4 days of weight training. On Wednesdays however, you’ll take a break from the weights and do a 30 minutes HIIT workout.
Basically what I do is to take my Garcinia Cambogia Extract supplement and my Natural Colon Cleanse and then start my cardio session. Sometimes I mage go for a jog/walk or just do some aerobic exercise in my living room. Once am done I have my breakfast.
Note – I only take the colon cleanse the first week and then once on Mondays after my cheat day to help me get rid of my bloating. However, I took my garcinia cambogia pills everyday!
When you are buying your garcinia camboia pills, you can choose to buy several bottles at once and get them at a discount.
For my weight training workouts, I go to the gym. However, if you don’t have access to a gym you can watch videos on YouTube that shows you body weight exercises that you can do at home to target the specific muscle groups.
Step #5 – Track Your Progress
Tracking progress is not just about results. Results only tell you how well your strategy is working.
You will know what went wrong only when you also log your efforts (diet, training and supplementation). This will tell you what works and how well it works.
What I did was to take my measurements every Sunday morning before I eat anything. This is because after eating my cheat meal on Sunday, I am normally a little bloated on Monday mornings which can skew the results.
If you are not making the desired progress, analyze the reason. If you are adhering to your plan, but are not able to make the expected progress, recheck your goals to see if they are too ambitious. The other possibility is that you may need to bump up the intensity on your workouts.
If you haven’t been exercising for a while then you are up for a treat. But it’s nothing to worry about 🙂
|Here’s what’s gonna happen when you start:
Expectation #1 – The first week you are going to be excited and full of energy. However, after a few days you are going to feel sore. This is because your muscles are doing something that they haven’t done in a long time or have never done before. So it is very important to stick to your nutrition and supplementation for fast recovery so that your workouts don’t decline in intensity overtime.
Expectation #2 – At around Thursdays going into the weekend, your energy level is going to be low. This is when you need to push yourself and remind yourself of why you started in the first place. The good news though is that you can treat yourself to a nice meal on Sunday so you have that to look forward to.
This will happen every week. That is why there’s a ‘cheat day‘ so to speak. However, be very careful here. You don’t want to go overboard because you can actually mess up all the work you’ve put in throughout the week.
What I normally do is eat a very small but healthy breakfast and lunch. Typically the same thing I would eat throughout the week but at a smaller portion.
Then for dinner I have my cheat meal. So probably I should say “cheat meal” as opposed to “cheat day.”
Expectation #3 -You’ll lose the most weight in your first week. This is because you will be losing some water weight as well. After that, you can expect to lose 2-3 pounds per week.
Expectation #4 – When you take garcinia cambogia, you notice that your appetite is reduced and sometimes you just don’t want to eat. However it is very important than you eat and try to hit your calorie goals. Remember, this program is not about starving yourself but rather making healthy food choices while creating a small deficit for fat loss.
Does Garcinia Cambogia Really Work?
The short answer is YES.
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It is also very important that you follow this plan as close as possible and pay close attention to your diet and workouts. If you notice, I never just took garcinia and the weight vanished. I had to change my lifestyle for that to happen. So its time to get up and work – if I can do it, you can do it too!
I have laid out the exact plan that I followed to lose 35 pounds in 3 months. So you should have a clear idea about how to take this plan forward on your own. If you need a little motivation, take a look at my garcinia cambogia before and after photos below:
Your goal is to maintain a calorie deficit of at least 500 calories from week 3 onward until you get rid of all the excess fat. Remember that your daily calorie requirements will change according to your lean mass and physical activity. Hence, you should re-compute it once in a week.
Continue taking your Garcinia Cambogia Extract supplements every day until you achieve your target weight. The good thing about pure Garcinia cambogia extract is that the benefits are not reversed when you stop and there will be no rebound weight gain.
Once you have achieved your goals, you should take your body out of fat burning mode. A healthy diet and regular exercise is essential for maintaining good health. You can slowly increase your daily calorie intake so that it becomes equal to your daily calorie requirement.
It is essential to maintain an active lifestyle to avoid fat gain and to preserve your muscles. Don’t fall back into the old habits that got you out of shape in the first place. Eat healthy foods, avoid junk foods and exercise at least six times a week with.
Thanks for reading and be sure to like and share this page and help someone that is looking for an effective weight loss solution all for FREE. Also, be sure to leave a comment below and let me know if you have any questions or concerns and I’ll get back to you as soon as possible.
IMPORTANT DISCLAIMER – Please Read.
First off let me say that I am a real person and everything that I have written here is factual and true. All the supplements that I recommend is what I personally used to transform my body and I did lose 35 pounds. Please also note that I may or may not be compensated if you click a link a buy a product from this page. You can also see my full disclosure here.
Thanks again for checking out my Garcinia Cambogia weight loss transformation plan and I do hope that you’ll use this plan to get in the best shape of your life.
So Are You Ready To Start Losing Weight?
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