Throughout 2018 I didn’t really feel myself. I took my foot off the gas with fitness, gained some body fat and paid little attention to my nutrition.

If I have to be honest with myself, I got lazy and was caught up in mischievous ways for quick gratification! So come 2019 I vowed I want to look and feel my best for when I hit 28 next month.

So, if you are looking to get serious about improving your fitness and don’t know where to start, put your Davina workout DVDs away and read on…

First Things First

Going to the gym alone just wont cut it. You must have your nutrition dialled in to elicit impressive results.

If you’re like me and want more muscle definition, then it’s essential that you’re in a calorie deficit (burn more calories than you consume every day)

How to Calculate YOUR Calorie Intake

Everyone burns calories at different rates due to many factors such as lifestyles, metabolisms and daily activity levels.

A quick Google search will bring up thousands of online calorie calculators. But to keep things simple, I always use the formula below…

Multiply your bodyweight in pounds by 12.

Example: 180 lbs x 12 = 2,160 calories per day.

My Current Diet

So now you have a good idea as to how many calories you need each day to fuel your body correctly, it’s time to think about what foods you should be eating.

Do not cut carbs!!! if you are going low carb for fat loss we are no longer friends…and listen up lads, low carb will destroy your testosterone levels!

Here is exactly what I eat on a daily basis. Although, if you are vegetarian or vegan, this diet would not be appropriate due to its high meat content.

Breakfast

2 x Slices of wholemeal bread.

2 x Turkey bacon

2 x eggs

Lunch

1 x tuna in sunflower oil

200g white rice

1 handful of broccoli

Tea

1 x chicken breast

sweet potato mash

1 handful of any vegetables

Before Bed

500g Greek yogurt

1 x scoop of chocolate whey protein

1 x tablespoon of peanut butter

TOTAL DAILY CALORIES APPROX 2,000

170G PROTEIN

190G CARBS

55G FAT

Cheat Meals

After 6 or 7 days of being strict I find my cravings for junk food go through the roof. I prefer to stick with one or two cheat meals each week, normally a pizza and ice cream whilst watching a horror movie because I’m a fucking nerd.

Hope This Helps

I will follow up with my current training regime later this week, but for now I hope this inspires you and gives you an insight as to how you can set up your calories to start killing it TODAY! x