• Drink more water. This is non-negotiable. Start your day with a tall glass and drink throughout the day until your pee is clear.
You will train better, lose more fat, have better digestion, feel fuller, and generally operate at your best.
• If you want to look, perform and feel better, start juicing. Fruits and vegetables are vital to your health and appearance.
If there are only two things you take from this guide, this should be one of them (along with drinking more water).
• Base your diet around the following foods (taken from ‘The Warrior 20’ by Martin Rooney):
Lean meats and poultry
Cruciferous vegetables (broccoli, cabbage, cauliflower etc)
Nuts (and natural nut butters)
Seeds (hemp, chia etc)
• Don’t drink more than one caffeine containing drink per day. Too much caffeine overstimulates your nervous system and will make you stressed, anxious, and unable to sleep.
• Breakfast is a personal preference, but if you do eat it, you should have some kind of protein. It doesn’t matter that much if it’s from eggs or a healthy protein shake, just try to get some in.
• Try to get your calories and macronutrients from ‘real food’ rather than supplements. However, if like me you find it hard to get your daily requirements from solid foods, you can go for a protein shake.
Bulk Powders is a brand that I trust (their shakes are tasty too).
Use your protein shake after strength training workouts and stick to the minimum recommended dose. Protein helps repair and rebuild your muscles after hard resistance workouts.
(If you don’t have a Bulk Powders account, you can sign up and use my referral code to get a discount off your first order over £15. Code = MT150232.)
• Eggs are a tremendous source of protein, fat, vitamins and minerals. Include them any way you can.
• Most cereals (and cereal bars) are full of garbage that will make you fat. Check very carefully what you’re eating.
• Most multivitamins are unnecessary. Juice instead.
• If you live in the UK, there’s a significant chance you’re deficient in Vitamin D. Get tested by your GP now!
There are studies suggesting that people deficient in Vitamin D3 have bigger waists and more body fat, as well as numerous other health problems.
Vitamin D3 is hard to get in sufficient amounts from foods, so I suggest taking a combined Vitamin D, K1, and calcium supplement every day (this combination leads to better utilisation).
• Drop the fizzy drinks – they include too much sugar and will rot your teeth.
• If you drink fruit juice, you have it at the same time as your meal. This will dampen the effects of the high sugar content (so it doesn’t get absorbed as quickly).
• As a rule, all of your main meals should include some form of protein.
Eating a meal consisting solely of carbs + fat is a recipe to fatness!
For example, toast with butter &/or jam is a no no. The bread is made up of carbs, the butter is mostly fat.
Grilled chicken breast and brown rice would be an example of a good meal (grilled chicken contains lots of protein, brown rice has good carbs).
• Where you can, replace white carbs with brown ones. Brown carbs are generally better for you than white carbs.. brown rice, brown pasta, brown bread etc.
• The best time to eat carbs is slightly before and just after your workout. You need carbs before to give you energy. You need carbs after to replace that energy.
• Shakes can be an excellent way to fuel your performance in the gym. The perfect pre-workout shake is taken about 30-60 minutes before training and consists of:
1 scoop protein powder (chocolate is good :))
1 fist of veggies (I use spinach)
1-2 cupped handfuls of carbs (natural date syrup and a frozen banana are my preferred ones)
1 thumb of fats (I use a small amount of natural peanut butter)
Low-calorie beverage like water or unsweetened almond milk (Almond milk for me).
(The above was taken from the Precision Nutrition website)
• Don’t cut carbs out – eat ‘just enough’.
For example, if you’re eating rice and chicken, eat just enough rice to make the chicken taste good. Just because lots of rice came with your meal, it doesn’t mean you have to to finish it all.
• Use healthy oils such as olive oil to cook your food in.
• Grill rather than fry where possible.
• “If man made it, don’t eat it” – Jack LaLanne.
It goes without saying that ready made meals are not healthy! Even if it says ‘low fat’, they usually compensate for this by adding crap in.
• If you’re a man and need to cut alot of body fat, use intermittent fasting. If you’re a woman and want to try intermittent fasting, go for a shorter fast such as 14/10.
• Stay away from the obviously ‘bad’ foods like fried chicken, cake, etc except for one evening per week. They’re fine as a weekly cheat but nothing more.
• Don’t starve yourself or miss meals. Severe calorie restriction diets often lead to your body holding onto excess body fat. This is a good way to relapse and put on MORE fat than you originally had!
• Alcohol is one of the biggest predictors of a stubborn gut that I’ve seen as a coach so far. Heavy drinkers usually have a very difficult time removing belly fat.
• The best diet is the one you can stick to. You don’t have to eat boiled chicken and asaparagus every day.. urghhh.
Start healthy and gradually introduce some of your favourite ‘unhealthy’ foods back in once you get a grip on healthy nutrition.
• Make small changes at a time. Don’t go into monk mode straight away. If you can change one small thing every week, that’s a success.
Of course, these rules are not hard and fast. Situations vary from person to person.
For 95% of people however, these guidelines will have a huge impact on health and physique when coupled with the right training.
And remember – you can’t out-train a bad diet!
Hope this helps.