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What I Eat Everyday

One of the most common questions I get asked is ‘what exactly you eat?’ (though often only after I emphasise the importance of diet for gaining muscle and losing fat) so, as a thank you to all my loyal readers, I’m giving away my own watertight nutrition plan, so you can all follow it.

I know for a fact that diet is the key to a great physique, and it’s what separates the average from the spectacular; plenty of people train hard at the gym, but not many people manage to eat an optimised, nutritionally sound meal every few hours.

You’ll hear a lot of people say that great physiques are crafted 20% from training and 80% from diet; bollocks. You need both in place to create the body you want – foods are the building blocks for muscle, while training is the catalyst that makes it happen (don’t forget that sleep is the environment in which muscle growth and repair takes place).

What you will find however, if you follow this plan, is that sticking to such a diet is more time consuming than your training. Preparing, cooking, measuring and packing all these meals is a real chore, and nowhere near as enjoyable as training (albeit slightly less painful).

If you want to achieve optimal fat loss and muscle growth, this is something you need to do, if not, all your efforts in the gym will be in vain.

So, without further ado, here is what I eat on a daily basis;


Meal 1

I usually eat breakfast soon after waking, which is normally just before 8am. Breakfast consists of;

  • Oats
  • 1 Scoop of Whey
  • Blueberries
  • 7 almonds
  • 3 whole eggs
  • 2 egg whites












Meal 2

Meal 2 is normally consumed somewhere between 10 and 11.30am, depending on how busy I am at work, and my hunger levels.

  • Chicken breast
  • Brown rice
  • Broccoli
  • Olive oil














Meal 3

If my hunger levels allow, I’ll have another meal before this – usually a sandwhich from the canteen at work made with brown bread, chicken and vegetables, but usually, I’ll have my 3rd meal between 3 and 4.30pm

  • Tuna
  • Sweet Potato
  • Spinach
  • Avocado














Meal 4

In the interest of variety my fourth meal changes each day, I’ll eat this between 6.30 and 8pm but I’ll usually have something like;

  • Chicken OR Steak OR Fish
  • Brown rice OR White rice  Sweet Potato OR Mixed Beans
  • Mixed veg (usually Broccoli, Peppers, Mushrooms, Onion, Spinach)
  • Olive oil OR Almonds OR Walnuts












Meal 5 (Pre-Workout)

I always have a protein shake before I work out, along with a piece of fruit for a quick energy hit.

  • 1 Scoop of Whye
  • Orange OR Apple OR Oat Bar

Protein shake














Meal 6 (Post-Workout)

Post workout I’ll have more protein along with some other supplements and some high G.I fruit to drive everything into my bloodstream as quickly as possible as soon as I hit the changing rooms.

  • 2 Scoops of Whey
  • BCAA
  • Creatine
  • Banana
  • Raisins














Meal 7

Before bed, I’ll have a slow digesting protein source, along with some fat to add extra calories and further slow down the digestion process so my muscles are fed for a good 8-9 hours.

  • Cottage Cheese
  • Almonds

Cottage cheese












… And that’s it. None of this food is difficult to cook or prepare, but is extremely time consuming, so be prepared to put some time aside if you plan to follow this.

I find the easiest way to go about it  is to cook a large batch of food on a Sunday, put it all in the fridge, then measure it out into plastic boxes throughout the week. I’ll always cook meal 4 from fresh.

On weekends my nutrition differs slightly, I tend to eat 3-4 higher calorie meals, since I sleep in for longer. I’ll also almost always have a ‘cheat’ meal, maybe two if I feel like it, nine out of ten times this will be a Nandos!

Hope this helps all of you understand a little more about how I go about my diet plan. Good luck!



About Joe



4 thoughts on “What I Eat Everyday

  1. WhAt exactly is
    – 1 Scoop of whey? Whey protein shake? Is it a powder?

    – Oats As in oatmeal?

    Thanks and I’m going to try this!

    1. Hey Rocco, thanks for the comment.

      When I say 1 scoop of Whey, I’m talking about the plastic scoops that you get in most tubs, there’s pretty much a standard industry size – it’s roughly 30g

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