The Lazy Man’s Guide to Getting Ripped

A few weeks ago, I was talking to a potential client. He told me that he would love to get fit, but he just doesn’t have the time. Over and over and over, he kept telling me that he is just too darn busy with work, kids, internet porn, etc…

And over and over and over, I kept telling him that was a big load of B.S.

  • He’s not busy…he’s lazy.
  • And he’s not alone.
  • According to the WHO, there are 3.6 billion lazy guys sitting on couches all around the world.

And the trainer who can help those lazy buggers transform their lazy asses from….

fat to fit The Lazy Mans Guide to Getting Ripped

…is going to be rich.


So, here we go. The lazy man’s guide to getting ripped….or as I like to call it – My ticket to becoming filthy, stinking rich.

(BTW, this story is based on a real client. We have been training for one week. He has already lost 5 lbs.)


Meal # 1 – Breakfast

  • 1 Tbsp of Fish Oil
  • 3 medium sized Apple or Pears
  • 3 fried or hard boiled Eggs
  • Water or Tea
  • 5 grams of Leucine

Meal # 2 – Morning Coffee Break

My client works in an office. Each morning, he has a mandatory group meeting. Coffee & pastries are served.

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 3 – Lunch

Big Salad – consisting of

  • Salad Greens (pre-washed, pre-chopped)
  • 1 can of tuna or salmon, or 3 more hard boiled eggs, or leftover meat from last night’s dinner
  • Olive Oil
  • Lemon Juice or Vinegar
  • Salt & Pepper
  • 5 grams of Leucine
  • Water

Before our hero goes to bed at night, he rips open the bag of greens and dumps it into the tupperware container. Same goes for the protein. In the morning he pours in the oil, lemon juice & salt and pepper. Come lunch time, he shakes the container and presto he has his Big Salad

Meal # 4 – Afternoon Snack

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 5 – Workout Nutrition

  • 1 serving of Biotest’s Surge Workout Fuel, combined with
  • 5g of Creatine, and
  • 1 serving of Progressive Nutritionals VegeGreens
  • 1.5 liters of water

Meal # 6 – Dinner

  • Another Big Salad or steamed vegetables prepared with a microwave steaming bag
  • BBQ – steak or chicken or fish or pork or lamb or….
  • 5 grams of Leucine
  • 1 Tbsp of Fish Oil
  • Water


I have designed a training program specific to his needs, injuries, muscle imbalances, etc…

But the basic design of the program is:

  • 3x per week total body HIRT workouts
  • 2x per week HIIT/Cardio workouts on his stationary bike
  • 1 x per week active rest – long walks with his wife, soccer with the kids, etc…
  • Dynamic stretching at each workout designed to correct imbalances & prevent injuries


  • As I mentioned above, the client has lost 5 lbs in the first week.
  • And while that certainly is good news, what really excites me is the fact that he has been perfect on his meal compliance.

He said that it was easy…EASY!!!

But, this was the first week. Let’s see how he does on week 2 and 3 and 4 and….

Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.


  1. Brit

    March 27, 2014 at 7:47 pm

    That meal plan sounds incredibly, incredibly bland.

    How did your client end up doing? And what happened once the diet was over and he went back to normal eating?

  2. Colleen

    February 1, 2011 at 2:59 pm

    I need help too!!! But I’m female 5’2″ and 117lbs. So hard to loose those pesky 5 lbs. I really look bad at this weight and don’t feel my best. Can you help with a meal plan? I like what you posted sounds yummy but would it be the same for my proportions?

    • healthhabits

      February 2, 2011 at 2:58 pm

      Hi Colleen,

      My suggestion is to start by learning a bit about the paleo Diet

      Due to time constraints, I can’t write up meal plans for all my blog readers, but I really believe that the closer you follow a Paleo-style of eating, the healthier & leaner you’re going to be…without counting calories

      • jake

        July 11, 2013 at 12:01 am

        well if you believe that, it must be true…

        • Health Habits

          July 11, 2013 at 1:22 pm

          Thanks for the support Jake (hmmmmm maybe Jake was being sarcastic???)

    • my5Kchallenge

      June 14, 2012 at 8:06 am

      Why are you trying to lose weight? You are in a healthy weight range. Does anyone but yourself think you look bad? Is your “not feeling your best” a physical feeling or an emotional one?

  3. Sammy V

    February 1, 2011 at 12:21 pm

    Problem is, average massively fat guy can’t control his fat-ass cravings for donuts with his coffee, fries with his salad (and ranch in massive quantities), or a gallon of BBQ sauce with his chicken.

    • my5Kchallenge

      June 14, 2012 at 8:10 am

      Sometimes the massively fat guy just hasn’t tried yet. I’ve lost 53 pounds with Weight Watchers. It works because I can still have an occasional donut or fries. I had a waffles and sausage this morning.
      This diet plan sounds like a failure just waiting to happen. Sure, it will work, IF you stick with it. And even if you did stick with it, eventually you would be “done” with this plan. Then what? Most likely you will go back to the way things were before. I have a plan to change how I eat for LIFE, not just until I hit a goal.

  4. bartontarget

    January 12, 2011 at 10:59 pm

    My meal plan has 5 egg whites in the morning(raw of cooked) I buy those in a carton! and 3 full eggs cooked! Plus a protein shake as soon as I get up. Almonds and apples for Between meals and water. 8ounces of rice, and 8 oz. fish, chicken or extra lean beef. And for supper 8 oz. chicken, and 8 oz. sweet potatoes! And before bed 5 more egg whites!! Plus one protein shake after workout! 13 eggs a day isn’t easy, but I can tell you IT WORKS!!
    I usually Fit some greens in there at lunch or supper.
    this is a great site thanks for the tips!

  5. Lamont

    September 28, 2010 at 1:10 pm

    Hey could u help me out with a plan like this? I could really use the assistance.

    • healthhabits

      September 28, 2010 at 1:25 pm

      Lamont – combine the diet with the free workouts & you’re on your way to that 6-pack

  6. Sallie P

    September 1, 2010 at 7:42 am

    I think that guy’s doing great. The diet would be restrictive longterm, but it’s not for that! It’s for loss now, to get motivation etc. Good for him!!

  7. Matt

    August 22, 2010 at 4:24 pm

    Good luck trying to sustain that speed of weight loss and expecting to maintain or build any lean mass.

    • healthhabits

      August 22, 2010 at 6:12 pm

      This is NOT a lifestyle style of eating plan…it’s a diet – short term, brutal & effective

  8. Kyle Bailey

    August 12, 2010 at 5:18 am

    Cardio workout is always great if you want to cut down those fats*;~

  9. George

    July 29, 2010 at 12:30 pm

    Three apples – very bad. Fructose junkie – just watch those triglycerides rise!

  10. Project Swole

    December 7, 2009 at 9:59 am

    Those of you who are bashing eggs are on crack. Eggs are good for you and there’s no reason to limit consumption to 1 per day.

  11. TEmo

    October 21, 2009 at 4:02 pm

    Well i know from my childhood up to now that more then 1 EGG is bad for health..

  12. Kai

    September 14, 2009 at 9:15 pm

    I would say replace the fruits with oatmeal. Eat the fruits later in the day (snacks, pre/post workout nutrition, etc.)

    As a busy college student, I find it a lot easier to carry a fruit or two in my backpack + some almonds.

    And for eggs… I wouldn’t eat more than 1 WHOLE egg per day.

    • kristian

      January 28, 2013 at 4:28 am

      and why wold you not eat more then 1 egg per day ?:S

  13. Brit

    September 9, 2009 at 1:34 pm

    THREE apples for breakfast? Wow. I’m usually full after eating one with some peanut butter…I don’t know if I could eat three. Of course, I’m one of those people who doesn’t like to eat a whole lot right after I get up, so that might be part of it.

    I can see the meal plan being easy, but it also seems like it would be boring. How do you keep it from feeling like you’re eating the same thing every day when you’re limited to salad, steamed veggies, and meat?

    I’ve noticed that I don’t often cook meat, and I think it’s because I’m wary of preparing it wrong and giving myself, like, salmonella or something. And there are so many different cuts of meat, with different ways to prepare them, that I don’t know where to start. Any tips on how to get over this?

    As many times as you’ve mentioned fish oil, I should probably start taking it. Is there a specific brand I should look for, or are the fish oil capsules I see at Wal-Mart good enough?

  14. DR

    September 14, 2009 at 9:39 pm

    Hey Kai,

    Why would you replace the fruit with oatmeal?

    And why only 1 egg…I hope you don’t still believe that dietary cholesterol impacts your blood cholesterol

  15. DR

    October 21, 2009 at 4:21 pm