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Beach body fat-loss meal plan

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Whether you want to look lean and trim or show off your hard-earned muscle, you'll need to burn off any excess fat before you've got a torso you can be proud to display. This meal plan, devised by personal trainer Sion Colenso, will help you shed that unsightly flab by cutting your calories to around 1,600 a day. There's no need to worry about losing your muscle, though, because it includes plenty of protein – which has the useful side effect of making you feel fuller for longer.

Matt joined Men’s Fitness in April 2014 as features writer after spending several years writing for a luxury lifestyle magazine, swapping champagne and canapés for cardio and leg days.

Matt is a keen Thai boxer and his interest in fitness took off when he made the decision to compete semi-professionally and had to get in shape. Training aside, he says the worst thing about fighting is resisting the urge to apologise all the time. 

Oh, and he’s still on the look out for a decent fight nickname after being told ‘The Best’ was reaching a little bit…

Favourite move: Any kind of squat variation

Favourite sport: MMA and Muay Thai kickboxing

Personal best: Competing in a semi-pro K1 bout

Targets: Sub-1hr 40m half marathon and winning a fight by KO

Scariest MF moment: Writing about myself in the third-person for this profile

Favourite MF website story: Spider-Man workout (opens in new tab)

Favourite trainer quote: ‘Hands up, chin down’ – every striking coach ever

Biggest gym crime: Avoiding the weights and sticking to the treadmill