How To Lose Weight: The Complete Guide

by John Deus
Lose weight

Here I will lay out the complete guide to losing fat, the mindset, the eating and the workout plans.

This Guide is enough to start your weight loss journey, stop looking for a perfect plan, stop wasting time searching, procrastinating your “day 1”.

This is a proven guide to losing weight, it will work 100% of the time on every human alive, stop the excuses.

Follow what I will explain now, give it a good 21 Days. You got nothing to lose and much to gain.

I will break down this guide into points, covering every information you need to know to begin losing weight successfully.


A-Don’t Over-complicate Dieting & Weight Loss:

Yes, it can get complicated, there are way too many variables in the equation, your hormonal level is important, sleep schedule, meal timing, Carb.-Protein-Fat ratio, antioxidants, stress and psychological status, genetics, medical conditions… etc.

But this is not your problem now. Why waste your time searching for an advanced guide and making excuses?

Give me 21 days of your life and follow this guide, if it did not work then e-mail me, and I will personally coach you and write a specific meal plan, workout plan,  advanced hormonal guide customized for YOU only! and I will do it FOR FREE*!

*Limited Offer For 1 Week From Publishing this article, E-mail me at [email protected]

Stop spitting excuses, work on yourself. Do you want to wake up another day feeling miserable about your body? NO?

Then Commit.

B-It Is A Matter Of Calories-in Vs. Calories-out.

Yes, for now, this is all you need to focus on. No fat-burning foods – A myth anyway, no fat loss supplements, nothing. Just think of calories in VS. Calories out. Burn more than you consume and YOU WILL LOSE WEIGHT, even if you were genetically designed to be fat with severe hypothyroidism and taking the most potent weight gainer, if you burn more calories than you consume then you will lose weight PERIOD. your body doesn’t generate matter by itself.

C-Be Realistic

You can’t lose 14 pounds in one week, even if you did it once, that won’t happen again. Stop wasting time trying to lose all your weight in just two weeks, that won’t happen, even if it happened that one time when you lost 10 pounds in 3 days, it could have been due to a zillion reason, stop trying to recreate it, you are hurting yourself.

Aim for a realistic weight loss, 1-2 pounds a week. that is life, accept it, it won’t change to please you, grow up.

Lost more than 2 pounds in a week? I’m sincerely happy for you.

Lost only 1 pound in a week? be happy, be proud, that is your weekly goal and you have achieved it.

Lost 0 pounds in a week while following this plan 100%? try another week, if you still did not lose any weight AT ALL, then go see a doctor and e-mail me about your case. I am 100% sure that I won’t receive any e-mails because, that my friend… is impossible.

D-It Takes Time.

Do you want to be ripped with a six pack this summer?

No matter what your situation is, you increase your chances 100000 times if you start today.

If you are waiting for the perfect approach, if you are waiting to “feel like it” you won’t make it, stop wasting time, START NOW.

lose weight

E-Stop Looking For The Perfect Plan.

There are many different diets, most of them work. Stop looking for that perfect approach, that perfect plan. You don’t like my guide? Then find another one and commit to it. Stop wasting your time looking for the advanced approach, when you want to go from having a six-pack to having an eight-pack, then yes you need an advanced plan. 20 pounds overweight? the simplest plan will work for you. stop the excuses, stop wasting your money.

F-Drop The Excuses.

I have hypothyroidism, My whole family are overweighted, I took medications that cause weight gain, and I have dropped down from 210 pound (104 KG) to 150 pound (74 KG) in 8 months all natural and I did it BEFORE I TREATED MY HYPOTHYROIDISM.

What is your excuse?

No, I did not have the perfect approach.

No, I wasn’t trained by some celeb/model trainer.

I did it all by myself, it was either I get ripped or I die trying

fuck your excuses.

G- Give It 21 Days.

Try for 21 days before you decide, try for 21 days before you make any conclusions. You won’t lose weight from day 1, you might not lose any in your first week. It is only 21 days. If you can’t commit to something for 21 days, then you have a bigger problem than your weight.

Promise yourself that you will try, don’t let yourself down.

H-This Guide Is Enough To Start Your Weight Loss Journey.

This guide is enough to help you lose some of the extra weight you have, this is designed to slim you down to a normal, healthy weight range, this is not for getting an eight-pack or dropping to 3% body fat. This is STEP-1 into achieving a supreme ripped body,  not an advanced guide. Further advanced guides are on the way, Stay tuned.

I-Start NOW.

No, don’t eat everything you want today, so you will say goodbye to unhealthy food and start tomorrow.

No, start NOW. not today, BUT NOW.

You will never start if you have this idea of “overeating one last time”.

You will slip here and there along the journey, you will over-eat and cheat on your diet plan. it is OK, it happens to all of us. but it is VERY critical that you commit 100% during the first two weeks.

I don’t care if your prom is tomorrow, I don’t care if you’re invited by the president of the USA for a feast this Friday, tell him you are grateful but you have to decline the offer.

lose weight

You want to be special, you want to be great.. then fucking start acting like it.

Start NOW, you owe it to yourself, don’t let yourself down.

J-Focus On The Journey.

Don’t think about how long you have to commit to your diet.

Don’t focus on how hard it might be.

Don’t focus on losing the weight.

Focus on committing to the plan, convince yourself that you don’t give two fucks about how fast you will lose the weight. fuck, you don’t even care about losing weight. You want to be committed to the plan, committed to working out and eating healthy no matter what the outcome is.

let the journey fuel you, not the destination.

K-Don’t Multi-Goal.

Focus on one goal at a time. I see it all the time,  people go through these depressed nights where they promise themselves to fully change overnight. You sit late at night planning your new you. You promise yourself that from tomorrow onwards, you will be the perfect human, you won’t masturbate, you will start your 400 calorie diet, you will workout for 3 hours, you will study for 6 hours, you will work on your project 10 hours and you will start behaving like a billion bucks… well, guess what?

You sit late at night planning your new you. You promise yourself that from tomorrow onwards, you will be the perfect human, you won’t masturbate, you will start your 400 calorie diet, you will workout for 3 hours daily, you will study for 6 hours, you will work on your project 10 hours and you will start behaving like a billion bucks. well, guess what?

Well, guess what?

You won’t do shit. You will commit for 3 days max. and then you will drop the whole thing.

This is not how you improve, ONE GOAL AT A TIME, JUST – 1 ONE 1 -.

Think of the most important thing you need to master first, what is bothering you the most?

Get it done, focus all your energy on it and get it done.

Do you want to keep thinking about losing weight for another year?

Then fucking get it out-of-the-way.

L-Manipulate you emotions, Don’t challenge them… they will always win.

Never go head-to-head with your emotions, they will always win.

Never think that you can overpower your emotions using your logic.

Mastering emotions is an art, a very hard and complicated one. And it surely doesn’t involve you getting your emotions on over-drive and thinking you can tame them.

That won’t happen.

Understand your emotional soft spots.

What cause you to cheat on your diet?

What cause you to over-eat?

Do you over-eat when you go out with friends to your favourite hamburger joint?


Understand your weakness, understand what make you slip, and avoid it at best. Don’t get your emotions on overdrive, don’t over-strive yourself. Don’t watch people eating your favourite food, don’t stuff your fridge with sweets and rely on your self-control.

And Don’t try to master your emotions, at least not now. that is a multi-goal.

Get your diet on check, then work on mastering your emotions.


Check with your doctor before you start working out, ask your doctor if your health condition allows you to workout and indulge in a diet.


The Plan

I hate writing a meal plan, it is hard to commit to an exact timing and exact portions of meals. It is profitable to do so, but not that easy to commit to.

In general, when I want to start a diet, I just commit to guidelines

These guidelines are: 

1- Calories  consumed per day.
2- Protein/fat/carb. Ratio.
3-Number of meals per day. 

Calories you need to consume on your daily basis:

First, you have to calculate your Basal Metabolic Rate (BMR) to give an indication of where you stand. I know they are widely inaccurate, but still they give you a sense of what to do.

I would recommend using this BMR calculator to see how much calories you burn per day just by being alive. 

Do yourself a favour and go check it. 

Now let’s say you need 2000 calories to stay alive… 

For you to lose one pound of fat you need to burn almost 3600 calories. 

To do so, you need to cut back on your calorie intake about 515 calories.

2000-515=  1785 calories a day. 

That will cause weight loss without working out. Add gym and lower the calorie intake more to lose even more than 2 pounds a week, but never aim to lose more than 4 pounds.

Carbohydrates/Protein/Fat Ratio: 

This one depends mostly on you goal and your favourite diet method, if you wish to lose weight and maintain muscle, then I would recommend low carb/moderate fat/high protein approach, else I would recommend a high protein/medium carb/low-fat approach.

For most of you, the latter would be appropriate for now. 

So let us take 50%Protein 35% Carbohydrates 15% Fats. 

Your general daily intake should be divided between these.

Your preferred meals schedule for the day:

This one depends on your lifestyle, if you are busy most of the day and only have few hours for yourself, I would recommend Intermittent Fasting (IF). Basically, you have an eating window of 4-8 hours a day, and you fast the rest.

If you are flexible with your meal schedule and timing, I would recommend using a 5 meal a day plan. This is what we will pick for today’s schedule.

lose weight

Since many of you would be so lazy to bring some papers and a pen to write his own schedule, and that will result in throwing the damn excuse “oh, this is so complicated, I can’t do this”

I will give you a daily meal breakdown, this plan WILL 100% MAKE YOU LOSE 2 POUNDS A WEEK AND MOST LIKELY MORE.

After this guide, you have no excuses. 

Get to work. 

Meal Break Down: 

DAY 1 

• 1 Cup Skim Milk
• 2 Boiled Eggs, Whole
• Whole Wheat Bread, 1 Slice ~25 grams

Morning Snack
• 1 Whole Apple

• 1/2 Cup Cooked Brown Rice
• 1/2 Chicken Breast, Meat Only, Boiled
• 1/2 Cup Vegetables, Stir Fried

Afternoon Snack  

 • 1 Ounce Dry Roasted Salted Peanuts


 • 1 Cup Tossed Salad Mix

 • 2 Tablespoon Vinegar and Olive Oil Salad Dressing

 • 1/2 Banana, small


• 1 Whole-Wheat English Muffin
• 1 Cup Skim Milk
• 1/2 Cup Blueberries
• 1 Teaspoon Fat Free Cream Cheese

Morning Snack
• 1 Apple, small

• 1 Cup Tossed Salad Mix
• Tuna, Canned in water (5.4 O.z)
• 1 Slide Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack
• 6 Ounces Non-fat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• 1 Cup Skim Milk
• 2 Eggs, Boiled, Whole


• 1 Cup Skim Milk
• 1/2 Cup Hot Oatmeal
• 1 Ounce Dried Fruit
• 1 Tablespoon Walnuts

Morning Snack
• 1 Kiwi

• 1 Cup Tossed Salad Mix
Puerto Rican Fish Stew (Bacalao)
• 1 Tablespoon Low Calorie Caesar Salad Dressing
• 1 Slide Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack
• 1 Cup Blackberries
• 1 Cup Skim Milk

• 1/2 Cup Cooked Brown Rice
Tandoori Spiced Chicken
• 1 fat-free yoghurt


• 1 Scrambled Egg
• 1 Slice Reduced-Calorie Oatmeal Bran Bread
• 1/2 Cup Grapefruit
• 1 Cup Skim Milk

Morning Snack
• 6 Ounces Non-fat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Fat-Free French Salad Dressing
Chicken & White Bean Soup
• 2 Sliced Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack
• 5 Wheat thins with cottage cheese .

• 1 Cup Steamed Cauliflower.
• Thai Chicken Satay with Spicy Peanut Sauce.
• 3/4 Cup Cooked Quinoa Or 1/2 Brown Rice
• 1 Cup Watermelon

Day 5

• 1 Cup Skim Milk
• 1 Whole-Wheat English Muffin
• 1 Teaspoon Creamy Peanut Butter
• 1 Tablespoon Sugar-Free Jam

Morning Snack
• 1 Orange, medium

BLT Salad
• 1 Cup Skim Milk
• 1 Whole-Wheat Pita Bread, small
• 1 Cup Watermelon

Afternoon Snack
• 6 Ounces Non-fat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Roasted Cod, Tomatoes, Orange & Onions
• 2/3 Cup Cooked Brown Rice
Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
• 1 Cup Cantaloupe Melon

Day 6

• 1 Cup Skim Milk
• 1 Plum
Quick Breakfast Taco

Morning Snack
• 1 Apple, small

• 1 Veggie Burger
• 1 Whole-Wheat Roll
Chicken Fajita
• 1 Apricot

Afternoon Snack
• 3 Ounces Carrot Sticks
• 1/4 Cup Salsa

• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Low Calorie Caesar Salad Dressing
Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
• 1/2 Cup Cooked Brown Rice
• 1 Peach, medium


• 1 Cup Skim Milk
• 1 Orange, medium
• 1 Hard Boiled Egg

Morning Snack
• 3 Ounces Carrot Sticks
• 2 Tablespoon Hummus
 Lemon Lentil Salad With Salmon
• 1 Whole-Wheat Beta Bread
• 1 Portion Of your favourite sweets/cake/cookies/etc.

Afternoon Snack
• 3/4 Cup Brown Rise
• 1 Cup Steamed Spinach

• No Dinner For Today, Sleep a Bit Hungry.

If you feel this meal plan requires much time to prepare, if you want a simpler meal plan, you can e-mail me at [email protected] -kinda lame gmail i know!- and I will personally help you, I have a couple of free days this week and I would like to hear from all of you, this is a limited offer, it will ends when you no longer see this paragraph… ask away.



PART 2 …  Cheat days/The Workout Plan/tips and tricks  is coming Soon… Stay Tuned.

John Deus

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