The Definitive Diet Guide _ Plan

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					The Definitive Diet Guide & Plan

I‟ve decided to write up all the info you‟ll need to know to maximise fat loss.

It‟s lengthy but worth the effort of reading and least I wouldn‟t have written this all
in vain.

I‟ve divided it up into various sections and posts for ease of use.

Section   1   –   Basic Information about Dieting
Section   2   –   Pre-Diet
Section   3   –   The Diet
Section   4   –   Post Diet
Section   5   –   Training
Section   6   –   Customising

All of the information below will help achieve the „toned‟ look, which is what the
majority strive after.

This look is merely a combination of having sufficient muscular development and
lower levels of bodyfat which is the result of sufficient exercise being preformed and
a strict diet being in place

Now a lot of people get put off by that word (dieting) but it‟s because it has a lot of
negativity attached and people often get the wrong idea of what proper dieting

You need to attack the problem of excess bodyfat from two angles; the first being
specific training and secondly a specific diet, so training & eating for the purpose of

Note: You can’t out-train a crap diet, so don’t fall into that … oh I’m only
going to burn it off anyway… err no you won’t!! Not if you want
optimal/rapid results

The reason we need to be strict in the diet specifically is because bodies are designed
to maintain homeostasis (keep things constant) so that it can properly regulate
bodily functions, simply put… it likes being the way it is, it doesn‟t want to change
and therefore to make any change you will have to force it to, by the way of
changing dietary and physical habits

For the majority, you aren‟t that far away from your goals, for instance 10-15lbs of
fat can be lost in 2-3 months but it is demanding

The plus side is that once you achieve your goals it‟s MUCH easier to maintain that,
as since our bodies don‟t like change … it will learn to accept the new you as the
standard and the diet need not be as strict as when you trying to get lean
Section 1 | Basic Information about Dieting

The vast majority of us are never actually taught about food, or even give it a
second thought; we just eat when we‟re hungry, and eat whatever‟s around.
Unfortunately this tends to be overly processed, calorie dense and nutrient lacking

The problem with this is, that it leads to bad food habits, which are very hard to
unlearn as we get older, and this is the underlining reason why the problem of
excess fat develops

Below is a basic introduction on how to improve your eating habits. Feel free to ask
any questions or if you want further clarification on anything

1. Eat More Frequently

This has really been beaten to death and I don‟t need to go on about it to hammer
home the message but essentially it's MUCH better to eat 5-6 smaller meals a day as
opposed to 3 large meals and snacking in-between.

The reason being that our dietary habits have changed faster than our bodies have.
Our bodies have a built-in storage mechanism, and therefore is always looking to
conserve energy in the form of bodyfat.

Eating more frequently counter-acts this, by telling our bodies, “Why should I bother
storing it? I‟m getting fed all the time!!”

You should be eating 5-7 meals a day, every 2-4 hours

This will ensure that the food you eat gets burnt for energy rather than stored for

2. Drink More Fluids

The vast majority of us don't even meet the minimum daily requirement of water
(1.5 Litres)

We should all strive for at least 2-3 litres per day, which should come from non-
calorie containing drinks (best choices being water & green tea)

A few benefits of more water are ;

- Less Water Retention/Bloating (more water in, more water out)
- Decrease Hunger (the signal for being thirsty and hungry are similar)
- Improves Skin Complexion/Health

3. Avoid - Low This, High That Methodology

The diet industry love to make a particular macronutrient (protein, fat and carbs)
good or bad, and people fall into that trap.. thinking a lot and/or little of something is
good for them with most of life.. few things are ever good in infinite amounts or
you should totally avoid, it's about finding the right balance.. and I will discuss how
we should best accomplish that below ;


Carbs are actually the most important aspect to get right as they are the most
important aspect in regards to body composition.

The best way to deal with carbs is a two-fold method and that is to focus on two key
points - Timing & Type


Carbs provide the body with energy, however if we are not being active than all
that'll happen is that the energy will be converted into fat for storage by the body.
This is where the idea of carb timing comes into practice.

There are 2 main times in your daily life that will require a higher carb intake;


You are going to be awake for the next 16 or so hours, so therefore you need to fuel
your body with energy for the rest of the day. I know it's an old saying..but
breakfast really IS the most important meal of the day

Secondly your glycogen stores are low at this point therefore any carb intake is more
likely to be used to replenish this.


After exercise, your body is in a depleted state and therefore needs carbs to
replenish it and to aid recovery. When your body is in this state, it's not going to
convert that extra carbs into fat as it's more interested in repair. So eating a
protein/carb-rich meal within 60-90 mins post exercise will help aid this

All Other Times

Carbs should be limited at all other times, especially at night . In the last 2 meals of
the day, carbs should only come in the form of fibrous vegetables such as spinach,
broccoli, cauliflower, peas


The vast majority of carb sources these days are well to put it blunt - crap

We should be getting our carbs from foods that don't have heavy processing, below
I've listed foods that are the best for us. Ideally the vast majority of your diet should
consist of carbs from the excellent and good sections and is recommended you avoid
the bad list

Excellent Sources

Brown Rice, Yams/Sweet Potatoes, Vegetables (minus potatoes, and canned forms,
fresh/frozen is best), Rolled Oats, Fruits, Dried Fruits (unsweetened), Certain Cereals
(Weetabix, All-Bran, Bran Flakes, Fruit & Fibre, Muesli)

Good Sources

White Rice, Potatoes (not an excuse to fry it, or have crisps, potato waffles, etc..)
Wholewheat Bread, Tortillas, Chapati's


Juices, (exception : unsweetened are ok for breakfast) Breakfast Cereals, Bagels,
Pastries, Sweets, Biscuits - Basically most things in =P


Protein is used to repair and improve your cells, muscles, etc.. also it has the extra
benefit of providing more 'satiety' to your body which is the feeling of fullness, and
has the highest thermic effect (the amount of energy needed by the body to
breakdown the protein for use by the body)

Every meal should have a protein source and the following lists good and bad
sources ;

Excellent Sources

Chicken, Turkey and Duck Breast, (skinless and boiled/grilled), Lean Cuts of Lamb,
Beef, Fish (oily fish are also good source of fats), Natural Yoghurt, Whey Protein
Powder (get protein ones, not weight gainers), Cottage Cheese

Good Sources

These have good protein, but also fat.. so you would have them served with green

100% Meat Burger Patties, Chicken Legs/Thighs, Hard Cheeses, Mince Meat

Bad Sources

Excess Milk (unless you wanna look like the fat heifer it came out of), Soya Protein,
Donor Kebabs, Fried Chicken, Protein Bars, Chicken Nuggets.. basically anything


Fat has been getting a bad rep, and it's undeserved really. As with all things.. there
are good and bad, and most people underestimate the importance of good dietary
fat, and have a horrible imbalance in terms of poly/mono/saturated fat in their diet

Ideally you should have a equal mix of the 3 types, so good sources of each below ;


Oily Fish (salmon, mackerel, herring, sardines) Flax Oil (tastes like crap, so mix it
into shakes to mask flavour) Flax Seeds, Fish Oil Caps


Unsalted Nuts (best being peanuts and walnuts), Organic Natural Peanut Butter (no
added sugar) Extra Virgin Olive Oil (don't cook with it, drizzle it over foods) &

Saturated these aren't bad for you, read (long but good and explains
things way better than I ever could)

Double Cream, Meats, Butter


Vegetable Oils - too many poly, not enough mono and saturated


They are basically vegetable fats that have been changed chemically by a process
known as hydrogenation and typically they take a healthy fat, such as corn oil or
soybean oil and make it solid. They're frequently found in foods that contain some
kind of fat, such as:

Fried foods (like fried chicken)
French fries
Margarine (yes, it's not as healthy as flora might have you think)

Look out for hydrogenated, or partially hydrogenated in the ingredients

The problem with transfat is that, it's completely man-made, and the body can't
process is properly and it's the real cause of heart problems and not our poor friend
saturated fat

However, saturated fat itself isn‟t a saint .. on its own.. it's fine, as in meats, double
cream ..however mix it with sugar (in the case of pastries, cookies, etc..) and it
makes the fat 'sticky' and that's when the issues of clogged arteries come from

So take heed biscuit munchers!!


-   Eat Every 2-3 Hours
-   Drink 2-3 Litres of water a day (this is minimum, aim for 4+ Litres)
-   Protein at every meal
-   Get most of your carbs from good sources, and minimal carbs at night
-   Eat your good fats
Section 2 | Pre-Diet

People when dieting due to overzealousness just try to jump straight in - bad
mistake!! for several reasons which I‟ll go into below;

Firstly remember that our bodies are designed to maintain homeostasis (keep things

So when a change occurs, it‟ll respond the best way it can but if you give it too much
new stimulus (i.e. strict diet, tons of exercise) then you‟ll receive negative feedback
and amongst those is the whole crashing & burning scenario which many have
encountered in past endeavours.

Therefore any change you make must build up gradually, so dropping the calories
needs to be happen gradually (else you‟ll go into storage mode, and end up losing

Also you need time to get used to the new food selection, a lot of the times people
complain that healthy food isn‟t tasty enough and my response is;

Things don‟t taste good because they ARE tasty but rather your body has learnt to
develop a taste for it

This starts off in the womb…and carries on throughout life

The good thing is that this taste development can be re-learnt as it were… however
the majority of us have 18 + years of un-learning to do and why it can take at least
a few weeks to get used to the new palette

Once your body gets used to the new food, you‟ll notice less desire for the older food
and you‟ll actually be able to taste all that added salt, fat, etc… once you try it again
(I can‟t have normal chocolate anymore, I can taste all the added sugar and it makes
me sick, 85% cocoa exclusively now)

Essentially what we are trying to achieve is to develop your palette for healthier food

In summary - if the diet calls for X amount of calories/protein/carbs/fat in 6 meals
and you aren‟t currently doing so. Don‟t decide that from tomorrow onwards you
shall eat exactly as the program says.

Do the three steps outlined below;

Step 1 – Replacing the bad with the good

All you need to do initially is just start eating „clean foods‟ for the majority of the

Forget about counting calories and so forth. Just stick to this.

Step 2 – Increase Meal Frequency
I don‟t really need to hammer home this point since I‟ve already explained why 5-6
smaller meals is better for you than 3 squares.

This will co-incidence with the change in food choices

Note: Following the above two points alone, will help you lose fat however
it’s not optimal but it will provide improvements and it’s a great primer for
the actual dieting

If you do chose to follow the diet, than you‟ll need to do step 3 before you can
actually begin.

Step 3 can only occur if you’ve achieved 90% compliance.

Compliance refers to the percentage in which you adhere to the diet.

This means if you eat 6 meals a day, than out of those 42 if you‟ve managed to have
4 “cheat” meals, than you‟re ready to start the proper dieting

If you haven‟t reached 90% compliance than realistically speaking you won‟t be able
to handle the discipline of a proper diet.

The 10% “cheating” won‟t hamper your fat-loss goals and planned cheated will allow
you to keep to the diet rather than just give up and binge away.

Step 3 | Calorie & Macronutrient Adjustment

Make a log of everything you for a few days (include a weekday and weekend) to
gauge where you are currently at.

From that start counting all your calories and macronutrients (carbs, protein, fat)
and proceed to lower them slowly (approx 20g of carbs, 20g protein and 10g of
fat/250 total calories) every 2 days until you reach the required caloric requirement
for the diet.

This will ensure your body will handle the diet better and the muscle loss will be
Section 3 | The Diet

Now it‟s time to get to the meat of the whole article. There‟s nothing ground-
breaking presented here, but it works a treat

You might ask, “Will this work for me? Everyone‟s body is different”

Granted but what people fail to realise is that although we are different, we have
more similarities especially since we‟re all desi here (almost)

There will be individual adjustments to be made but this is goal based and you still
need a base-diet and this is it.

The basis of the diet is simple and I shall outline it below

1. Caloric Requirement

There are many formulas for working out calorie requirement but nothing will be
entirely accurate as there are too many factors involved than sheer bodyweight.

However a good rule of thumb is 10-12 calories per pound of bodyweight and then
you adjust from there depending on the results you get.

So for me, I‟m 165lbs therefore I‟d start off with 165 x 12 = 1980 calories

Then gradually lower to 165 x 10 = 1650 calories towards the end stage (we don‟t
need to drop any lower)

2. Macro-Nutrient Breakdown

This is the most important part; measuring calorie intake alone will not suffice for
optimal results.

If you‟ve read my other article you‟ll have realised that we need to keep the protein
high to maintain muscle mass, low to moderate carbs and moderate fat for optimal

There are two breakdowns which I‟ve found the most effective for the majority and
I‟ve written them below

Now you have two options, the first will work for the majority and that is the
35%/30%/35% P/C/F (Protein/Carb/Fat) Split

This means for me, 165lbs and starting off with 1980 calories.

Those calories would come from;

1980 Total Calories

Protein = (1980 x 0.35) = 693
693 / 4 = 173.25 grams (1 gram of protein = 4 calories)

Carb = (1980 x 0.30) = 594
594 / 4 = 148.5 grams (1 gram of carbohydrate = 4 calories)

Fat = (1980 x 0.35) = 693
693 / 9 = 77 grams (1 gram of fat = 9 calories)

Daily Total = Protein 173g, Carb 148.5g, Fat 77

Note: This is a guideline, if doesn’t matter if you get for example 165g
protein in any particular day, as long as you are within 10% for most of the
time the gains will be optimal

The other split, which will provide better gains for those who have low carb tolerance
but can lead to feeling tired and lacking energy for some of the time and what I use
the 40/20/40 P/C/F split

However I will repeat that the 35/30/35 will be more than adequate for the majority
but if you find yourself reaching a fat-loss plateau you may want to start lowering
the carbs to fuel further fat-loss.

3. Meal Breakdown

Now we‟ve figured out how much, and what we need to eat for the day we now need
to work on how to split that up into 5-6 meals for optimal results

Protein needs to be kept constant throughout the day as the body has no way of
storing amino acids and hence needs a steady input throughout.

Carbs should be split evenly in the first 4 meals and minimal in last 1 or 2

Fat minimal throughout the day, and the bulk being added at night

Therefore using me as an example, having 5 meals a day would look like (I‟ve
rounded down to nearest gram);

Daily Total = Protein 173g, Carb 148g, Fat 77g

Protein / 5 = 34g in all meals
Carb / 4 (skip last meal) = 37g in first 4 meals
Fat = 10-15g in first 4, 25 in last

Meal 1 – Protein 34g, Carb 37g, Fat 10g

Meal 2 – Protein 34g, Carb 37g, Fat 15g

Meal 3 – Protein 34g, Carb 37g, Fat 15g

Meal 4 – Protein 34g, Carb 37g, Fat 10g

Meal 5 – Protein 34g, Carb 0g, Fat 25g

Again this is just for guidance, and as long as you are within 10% or so of the target
than it‟ll be perfect
Also this is presuming we work out anywhere between meal 1 – meal 3

We need carbs after a workout, so if you can only have one last meal before you
sleep, make sure it has protein and carbs and move the protein and fat meal in
middle of the day.
Section 4 | Post-Diet

Post dieting can be hard

The control has gone, so a lot of people eat as they feel and go back into old habits,
become fat again and the cycle repeats

* Your body will increase in fat levels after the diet, this is normal but you can
minimise this by slowing increasing calories to maintenance

* Eating same kind of foods as you were dieting with, but bit larger quantities

The key part is once you‟re lean and only then you can bump up carbs again.

Currently I have a daily intake of 240-300g carbs I was taking in 80-100 carbs
during my dieting phases.

Basically you are going back to the pre-diet where you should be eating clean most
of the time

Using me as an example again - I never feel like I‟m dieting anymore

It‟s just become how I eat and I actually look forward to my morning bowl of
Section 5 | Exercise

This is actually the simplest part of the whole body re-composition process.

From the training perspective if you are doing zero exercise, than build up to it, so
once a week, than twice, and if time allows 3-4 being the optimal

For pure-fat loss purposes, exercise selection, sets, etc… doesn‟t matter to a great
extent the important thing is that you are doing it.

If you don't know exercises, go

or if you want to see my fine self doing them

The key points are;

Lift heavy (6-12 rep range) using mostly compound movements
Train 2-4 times a week for resistance (45-60 mins per workout excluding
1-4 sessions of cardio

The reason you want to lift heavy, is for muscle preservation. Muscle is very costly in
terms of calorie expenditure, and our bodies are designed to be efficient at all costs,
so simply put > use it or lose it

Light weights for high reps, won‟t make you more defined. All you‟ll build is muscular

Lose muscle, and your metabolism is slowed down and you‟ll lose them curves and
develop the skinny-fat soft look

Note: Heavy just refers to the rep-range to which you'll reach failure .i.e. you can't
do anymore reps - you should able to do 12 reps max, and that is what heavy means

The weight used will of course vary, but don't think you have to lift hundreds of
pounds for it to count as heavy

Also for pure fat-loss, your basis of training should be based around
resistance/anaerobic exercise. Rationale being the 23/1 rule

Most of us are in the gym for say 1 hour a day (actual training) and resistance has a
much better overall effect i.e. your body becomes better at fat-loss even when not at
the gym

Speaking about the 23 hours you‟re out of the gym; add in NEPA (non-exercise
physical activity)

NEPA just means doing anything physical i.e. walking up a few flights of stairs
It‟s not a planned exercise, but just increasing your general activity levels has a
huge cumulative effect in caloric expenditure

It‟s simple, walk more… do some hovering, wash the car - just get your ass


I‟m not a big proponent of masses of cardio for fat-loss.

People seem to use the same rationale for doing copious amounts of cardio to
compensate for their corpulence as for cutting out fats.

Simply put - It ain‟t gonna happen!!

The optimal level is around 1-4 sessions a week. Each lasting 20-45 minutes

Timing really isn‟t an issue, people really love to say, “oh cardio first thing” blah blah

Realistically it don‟t make a huge diff - just do the damn thing.

If you need more proof for this just google “cardio queen syndrome”
Section 6 | Customising & Additional Information

Diets can be hard to get right; you‟ll need to diet 2-3 times to figure out what works
best for you and more importantly what you know you can stick with for 6-12 weeks.

There is no way to find out how you‟ll respond to a certain level of carbs, etc … until
you try it out.

What I always say is diets should be dynamic and results-based.

If you‟re losing the amount of fat you want – good, keep it up

If not, then you may want to drop some carbs/bump up protein/reduce calories.

Note: Never let carbs dip below 1g per 1kg bodyweight. Low-carb diets
mess up your thyroid, anything below this level would be classed as low-

The levels I suggest are moderate and won‟t affect thyroid function.

1. Measuring Progress

This is the best method of seeing if the diet is working so to speak.

Firstly although it‟s good to know your bodyweight it isn‟t the be all/end all as the
most important thing is body composition

Take note of the following on a weekly basis;

* Weight

You should lose around 0.5 – 2lbs a week (the more you weigh, then more you can
afford to lose but generally no more than 2% of bodyweight, ideally 0.5-1%)

You may not lose any but again don‟t fret, it may just be you‟ve lost some fat but
also gained some muscle - it happens.

* Waist Circumference

With a measuring tape (the one a tailor would use)

Measure around your navel (without sucking) this provides a good measure of
progress in lieu of bodyfat callipers.

Measure to nearest 1/8”

* Clothes/Mirror

Again it‟s simple, but you‟ll notice if you are slimmer by how clothes fit/how your
body looks.

& this on a 3-4 week measurement (although in my opinion, not essential) ;
* Bodyfat Measurement

If you have access to, get a DEXA scan

Sadly for the rest of us, callipers will have to do.

Get someone else to do a 7 or 9 point test.

2. Making Adjustments

Any adjustments should be made weekly.

If you‟ve started off with a 35/30/35 P/C/F split you may want to change this to

Reduce/add 20g carbs, and 10g fat a day until you reach the desire.

Again if you are reducing from 12xBW for calories, to 10 x BW, then do this in 250
daily increments.

Don‟t go below 10 x BW for calories. Else it‟s too low and you run risk of losing
muscle and hampering overall fat loss.

3. Preparation & Planning

This is another place people falter.

Get used to weekly shopping for yourself and not relying on mommy dearest to stock
up your pantry with protein powders.

Cook in advance if possible.

Personally I have twice a week cooking, where I‟ll cook a batch of chicken and steaks
to last me the next 3 days (put them in Tupperware in fridge)

4. Supplements.

I‟m not a big proponent on supplements, they don‟t really do much and you‟d be
better served to spend that money on good food but having said that a few things

* Whey Protein

I don‟t class this is a “supplement” since it‟s derived from milk and it‟s probably more
“natural” than some of the crap people eat.

* Thermogenics

It‟s in the name – raises core temperature.

Good for losing the last few pounds. I personally like Bio-Test Hot Rox

Take 1-2 a day first thing on empty stomach.
They say take 4, but trust me, 2 is plenty and 4 will just keep you awake all the time
and give massive headaches.

* Multi-Vitamin/Multi-Mineral

One a day, gets what your diet is lacking.

Seven Seas do a good probiotic one.

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