What my diet looks like..

What my Diet looks like..

‘Can you do me a diet sheet?’ is a question I here over and over again every week.
As I don’t really understand that question, my answer is normally. ‘Eat good quality, nutritious and CLEAN food. Have protein and every meal with some fibrous vegetables and avoid refined carbs as well as booze’

That’s normally followed with ‘can you not just tell me exactly what to eat and when to eat it?’

I then promptly refuse as I know fine well that the person in question is lacking the will power and discipline to follow it!

Anyway, a lot of people seem to be interested in how I eat from day to day when I'm trying to get lean so I thought I’d give you brief overview of how eat for fat loss and how I advise my clients to eat for MAXIMUM fat loss results. I eat slightly different in the winter but always eat the same when I’m leaning out for summer.

I first of all have a few ‘ground rules’ or principles I follow.

1/ Always drink AT LEAST 2 litres of water a day
2/ Always eat breakfast WITH protein, ALWAYS
3/ Allow myself ONE cheat meal a week, that’s ONE meal, ONCE a week.
4/ No wheat, dairy, sugar, alcohol or processed foods UNLESS (see above) it’s a cheat meal
5/ Eat protein every 3-4 hours
6/ Take the required supplements for my biosignature 'type'- in my case i need fish oil 3x a day and magnesium before bed.

That’s about it, in a nutshell.

So here’s a typical day.

I usually wake up at around 5:30 in preparation for my first client or fitness camp of the day.

Meal 1- 30 grams of whey protein mixed with water and a little cinnamon. Two big tablespoons of Greek yoghurt, flaked almonds, blueberries and pomegranate seeds (it’s really important to get some protein in first thing in the morning to stimulate your neurotransmitters to NOT crave carbs all day)

NOTE- EVERY type of cereal is processed CRAP that will hinder fat loss. Yep, that includes special K and All Bran. Porridge is OKAY but if you want MAXIMUM results, I’d stay away)

Meal 2- Depending on what time I have a break- I’ll have a MUCH bigger meal here. Usually a mix of red onion and mushrooms (both low GIycaemic foods which means I wont crave sugar later), mixed with prawns and chilli with two eggs folded in or leftovers from the night before's evening meal.

Meal 3- this is usually a lunch consisting of a serving of protein (generally chicken, mackerel, or turkey) with lots of spinach, tomato, cucumber and ground flax seed. Sometimes with a dressing of olive oil and balsamic. TIP- to lower the glycaemic index even more use a little lemon juice to dress the salad!

Meal 4 this is normally my post workout shake consisting of whey protein (to repair muscle), glutamine (also to help recovery and to strengthen the immune system), glycine (to help blunt cortisol) and creatine (for recovery, muscle growth and strength)

Meal 5 is normally my evening meal- which is again made up of lots of protein on non starchy carbohydrate. Favourites being peri peri chicken stir fry, lean beef meatballs with quinoa, pizza style turkey breast with broccoli, tandoori turkey with salad or green veg.

Meal 6 is either yoghurt with flaked almonds of a casein protein shake. It’s important to get protein in a later on at night to release amino acids into the bloodstream whilst we sleep.

There you have it, nice and simple, nice and clean!

Questions? Please don’t hesitate to post them on here!