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Personal trainer fat loss program part 2

Last week I shared with you one week of my fat loss training regime, this week I plan to share with you one week of my fat loss eating plan. I hope this gives you an insight to a trainers diet and maybe even some ideas and inspiration on how to eat well.

Diet is by far one of the most confusing elements of health for many people. There is a lot of contradictory information out there which adds to the confusion. Fad diets encourage people to look at short term fixes for a long term issue. All of this makes it hard to make a decision on exactly what is the right thing to do?

At the moment I am trying to lose body fat and maintain muscle mass.  There are two key macronutrients I’m trying to control in my diet at this point 1) Protein; am I getting enough? 2) Carbohydrates; I’m only eating enough to fuel my exercise.

A big part of getting my body fat down is ensuring that my diet reflects my training regime. For example if I have a sedentary day I will eat less carbohydrates and overall calories. If I have an active day and a high intensity workout I will try to eat more calories and more carbohydrates. Although I’m trying to balance my training and diet requirements as best I can, I also made a commitment approximately one year ago to an ‘Intermittent Fasting’ lifestyle.

What is intermittent fasting?

Intermittent Fasting comes in many forms and there are a variety of different protocols you can follow. Personally I fast for 24 hours twice per week. I don’t actually go a day without food but I will having nothing to eat after my evening meal (8pm) on day 1 and I will not eat again until my evening meal (8pm) on day two. I like this protocol because it’s simple in application and it means I never have to go to bed hungry. I will have water, herbal tea and coffee throughout the day but abstain from eating all together until my evening meal.

If my fasting ever comes up in conversation one of the first questions I’m asked is ‘why do you fast, you don’t need to lose weight?’. The answer is that although fasting does help to keep me lean I don’t do it for weight loss. There are many health benefits to fasting including lowering cholesterol, reducing blood pressure and improving insulin sensitivity. Low calorie diets have also been linked to longevity of life.


In summary my diet regime during this phase of training aims to incorporate adequate protein for recovery from exercise, limited carbohydrates (just enough to fuel my muscles) and two days of fasting per week. Here is what a typical week would look like:

Monday – Traditional Weight Lifting Techniques

  • Breakfast: Homemade breakfast bar
  • Snack: Protein bar
  • Lunch: 2 salmon fillets and quinoa salad (M&S) and whey protein shake
  • Snack: Oatcakes & humous
  • Evening Meal: Roast chicken, mixed roast vegetables and spelt.

Tuesday – 6KM Pace Run

  • Fast day: 1-2 cups of tea, 3-4 green teas and water

  • Evening Meal: Meatballs and vegetable soup

Wednesday – Functional Resistance Training

  • Breakfast: Homemade breakfast bar
  • Snack: Protein flapjack
Lunch: Morrocon chicken kebabs, tabbouleh and whey protein shake

  • Snack: Ryvita and guacamole

  • Evening Meal: Pork Chops, sweet potatoe jacket, salad

Thursday – 10 rounds of boxing

Friday – Rest

  • Breakfast: Banana and almond pancakes
  • Snack: Boiled eggs

  • Lunch: Tuna salad

  • Snack: Beef Jerky

  • Evening Meal: Lamb Chops, carrots, cauliflower, green beans and broccoli.

Saturday – 5KM Dog Jog

  • Breakfast: Vit Hit Smoothie

  • Snack: Apple & pear

  • Lunch: Sweet chilli chicken & salad wrap

  • Snack: Pistachio nuts

  • Evening Meal: Pizza, potato wedges and sour cream. Haribo, 4 beers and one whiskey.

Sunday – Rest

  • Breakfast: Vit Hit Smoothie

  • Snack: Tea & 2 x biscuits
Lunch: Chicken roast dinner

  • Snack: Pistachio nuts

  • Evening Meal: Feta and olive salad.

Hopefully you can see from the above how I relate my carbohydrate and protein intake to my activity levels. As a general rule if I have trained hard and completed all of my training I eat whatever I want on a Saturday evening. If however for one reason or another I’ve missed a session I forfeit that reward.

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