Who Else Is Considering The Burn The Fat Diet Plan?

In this article I’m gonna provide you with an overview of the Burn The Fat Diet Plan which is based off Tom Venuto’s book, Burn The Fat, Feed The Muscle.  While this is not an entire Burn The Fat, Feed The Muscle review, we will get into the nutrition side of Tom’s program.

Who Is Tom Venuto?

Tom VenutoTom is a natural bodybuilder and fitness trainer.  He’s been doing it since 1989, and one of his core philosophies is being drug and supplement free.  He’s experienced in many areas of fitness.  He’s worked as manager at a gym, a certified personal trainer, fitness coach, nutrition consultant, competitive natural bodybuilder, and a writer.  I’d say he’s got the bases covered to qualify as an “expert” in the fitness arena.  He has publications in Muscle & Fitness, Men’s Fitness, and BodyBuilding.com just to name a few.  He believes in teaching body transformation without any pills, supplements, steroids, or any other drugs involved.  In fact, the supplement industry is really on his blacklist in general.

He has his own body transformation story just like me and many of his other students.  You can read the full article on his blog.

Who Is Best Suited For The Program?

After reading about Tom’s background in bodybuilding, you may be turned off.  Please don’t click off just yet.  The diet plan he teaches is solid.  It is based on sound nutrition and science.  Also, this diet plan will not only help you lose weight and transform your body, but it is also very healthy.  You can eat this way for a lifetime full of energy and look amazing at the same time.  It’s a win/win.

Who This Is NOT for…rapid weight loss

Being based on solid nutritional principles falling in line with the FDA guidelines, the burn the fat diet plan will not work for some people.  If your weight loss goals involve fast weight loss for a temporary event, then it may not be right for you.  This nutrition regimen is not designed to “lose 20 lbs in a week or a month”  It is designed to transform your body from fat and flabby to lean, muscular and full of energy for the long-term.  Also, there are no pills, powders, or supplements you’ll be asked to buy.  You’ll eat regular food.  In fact, you can literally eat ANY food you wish as long as it fits into your daily nutrition goals.  It is super flexible allowing you to succeed and stay on plan during family events, birthdays, the holidays, etc.

If you’re looking to drop 20 lbs in a week…


This program IS for any healthy individual looking to lose weight and look great.  You don’t need to be a big weight lifter, bodybuilder or athlete.  There are people succeeding with it from all walks of life, young & old, male or female, you name it.  It does take some work as do all great things in life, and it is totally worth it.

Burn The Fat Body Transformation Principles

Tom’s nutrition program is nothing new or fancy.  It is based on the same nutrition principles practiced by bodybuilders, fitness competitors, and athletes for decades.  Tom does have a way of explaining the science in an easy-to-digest and understand way in his book Burn The Fat, Feed The Muscle.  This book has been around since 2002 – again no new shiny objects.  It has literally been my foundation for nutrition and “bible” that I’ve referenced over the years.  All of the science holds true today, and I highly recommend that you get a copy for yourself.

Principle 1:

As the name implies, Tom believes in Burning The Fat off rather than starving it off.  Of course, you can burn fat different ways, but incorporating strength training along with eating a bit less is the killer combo for getting this done right.

protein powder


Principle 2:

No supplements necessary.  In fact, Tom gets on a soap box against the entire supplement industry, and he won’t even talk about supplement usage.  I tend to agree with maybe the exception of a good multi-vitamin and a good quality protein powder supplement.  They are not necessary, but they sometimes fill in the gaps in certain situations – especially while traveling.

Principle 3:

You must create a caloric deficit in order to burn fat, lose weight, and transform your body.  Period.  There is no alternative to this.  If you are not in a deficit, you will not burn fat for fuel.  It’s just fact based on decades of science.

Brief Overview Of Tom Venuto’s Body Transformation Program

  1. You must calculate your TDEE – Total Daily Energy Expenditure – this is your starting point and maintenance calories
  2. Create a caloric deficit.  – 2 ways:  1.  reduce caloric intake by 10-30%  2.  Exercise to burn an additional 200-500 cals a day.
  3. Rinse & Repeat – consistency is the key to success here.

There’s a bit more to it, but it really is this simple.  I don’t wanna spoil Tom’s book or do it a disservice, so I’ll let you read it for yourself.  But as an overview, that’s really it.  Eat whatever foods you enjoy as long as they meet your macronutrient and calorie goals for the day.

Now, don’t take this the wrong way.  You still should be making healthy food choices, and when calories get lower, the healthy, nutritious foods actually keep you fuller, so you’ll be eating them by default.  I also recommend (as does Tom) eating clean, whole foods as often as possible for both health and caloric reasons.


I’ve been practicing fitness, diet, and exercising since I was 14 years old – over 30 years!  In all that time in the health and fitness arena, I’ve yet to come across a better single resource than Tom’s book:  Burn The Fat, Feed The Muscle.  The truth is that there are so many bits and pieces of info out on the internet, and some is good, some is bullshit, and some has half-truths to it.  Most of it comes with an angle to sell you a pill, program, or supplement.  Fortunately, I found Tom’s book, and eventually I was able to transform my body successfully and I’m enjoying a great healthy lifestyle now.

If you have any questions about the book, or fitness in general, I’m happy to be a resource for you.  Just leave me a comment and I’ll be sure to get you the help you need!

Best to you on your fitness journey 🙂

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