Breakfast:
220g Skyr Yoghurt and 35g (one scoop) whey protein. 5 g cocoa powder. Combine in a bowl with water.
Gets me 50g of protein at 6am for 400 calories. Can also add fruit , He takes his daily creatine mixed into this as well.
We advise you to use this creatine for better results.
If you encounter any issues purchasing it from Amazon, contact us, and we will help you find the best option based on your budget and needs.
Lunch:
We rotate options here. Below are his most common lunches:
Lunch 1 - Roast Beef Sandwich:
He buys slices of beef from the deli counter. I usually have about 150g of it in a sandwich with some horseradish.
58g protein, 450 calories
Lunch 2 - Poached eggs on toast:
5 large poached eggs on two slices of wholemeal toast:
47g protein, 579 calories (occasionally he adds Marmite—don’t knock it until you’ve tried it!)
Lunch 3: Chicken Sausage Omelette
200g liquid egg whites. 2 whole large eggs, 2 chicken sausages by Heck.
47g protein, 314 calories.
Add onions, peppers, mushrooms etc, as desired.
He eats a variety of things for dinner.
Typically, he has plenty of calories left in his allowance and about 50-60g of protein left to reach his goal, which he hits easily. Here are some example meals:
Chilli
This one is made in the slow cooker using brisket that has already been smoked on the BBQ.
For his everyday chilli, he uses 5% fat beef mince, mushrooms, onions, beans, and sometimes other vegetables.
Without any rice, he’s looking at 70g of protein for 600 calories.
Chicken Curry.
He fries some chicken breast in curry paste with onions and garlic, then adds it to the slow cooker with light coconut milk and plenty of vegetables—mushrooms, peppers, courgette, aubergine, etc.
Without rice, he gets 50g of protein for about 400 calories.
Sometimes, he’ll just have simple oven-roasted chicken breasts with a spice rub, or he’ll opt for steak or fish. He pairs it with sweet potatoes, salad, and some kind of green vegetable.
He's looking at 50-70g of protein for around 500-600 calories
The calorie amount he aims for is 1,800–2,000 per day.
It should be based on body weight and activity levels. This puts him in a significant calorie deficit that is sustainable for him.
You shouldn’t be losing more than 1% of your body weight per week consistently.
The Big Lie Keeping You Fat and Weak
"Supplements are not important."
1-Creatine:
- Creatine is safe
-Creatine will help you lose fat.
-Creatine will help you build muscle.
-Creatine will help your brain function better.
-Creatine will decrease your risk of injury, illness, and reduce time to fatigue.
-Yes, you should use creatine.
We advise you to use this creatine for better results.
If you encounter any issues purchasing it from Amazon, contact us, and we will help you find the best option based on your budget and needs.
2- Greek Yogurt + Whey Protein is a fat loss cheat code
Protein is one of the most important levers to nail nutrition.
Start with 3x meals with 50+gms of protein each.
Examples:
⚬ 200g Steak
⚬ 3 cans of Tuna
⚬ 250gm Salmon
⚬ 2 scoops of Whey
⚬ 200g Chicken Breast
⚬ 400gm Greek Yogurt
We advise you to use this protein for better results.
If you encounter any issues purchasing it from Amazon, contact us, and we will help you find the best option based on your budget and needs.
3- Amino
"The fat loss pill that actually works"
Amino is the hottest fat loss peptide in the fat loss world right now
Why?
1) It's a pill
2) It actually works
5-Amino blocks the nicotinamide N-methyltransferase enzyme (NNMT) resulting in modest fat loss
We advise you to use this Amino for better results.
If you encounter any issues purchasing it from Amazon, contact us, and we will help you find the best option based on your budget and needs.
When to take your supplements:
Vitamin D3/K2 - with fat & daytime
Magnesium - away from high fat/fiber
B-vitamins - 30 min before caffeine
Omega-3s - with fat away from iron
Inositol - daytime or evening
Creatine - post-lift w carbs/protein
Collagen - post-exercise w vitamin C
Salt & electrolytes - b4 caffeine/coffee
CoQ10 - with fat and after a meal
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