A diet that works

Protein Sparing Modified Fast

Phase One

Duration 2-4 weeks
  •     Protein: 180g
  •     Carbs: 150g
  •     Fats: 40g
  •     Track all alcohol and keep cals under 14,000/week including alcohol

Familiarise yourself with tracking macros, calories and adjust to a lower level of carbs and fats in your daily consumption.

2 weeks is sufficient.


  1. If you are not in a rush you can extend this phase.
  2. If you are in a rush do 1-2 weeks then move to the next phase

Phase 2

Duration 6 weeks
  • Calories: 1,500
  • Protein: 225g (60%)
  • Carbs: 94g (25%)
  • Fats: 25g (15%)
  • reduce & track all alcohol, choose wine over beer, soda water for spirits – no more than 1 alcohol day a week and keep to 5 drinks max
  • spinach, ginger, lemon everyday
    – min 3L water everyday

Phase 3 -Final

Duration 4 weeks

Important:  This not sustainable, only do for 3-4 weeks if you can, then cycle back to 2nd or 1st phase if you want to keep the diet going, but you must give your body a break

  • Calories: 1,235
  • Protein: 225g (73%)
  • Carbs: 50g (16%)
  • Fats: 15g (11%)
  • Zero Alcoho
  • Min 4L water everyday
  • Cut out all carbs ther than 1 serving fruit per day, and ensure its a lower carb fruit (strawberries, apricots, blueberries) no mangos, bananas, pineapple, etc
  • Supplement with electrolytes & fish oil (krill)
  • Loads of sparking water with citrus fruits (lemons, limes) so you have something nice to sip on that doesn’t just

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This is PSMF diet (Protein Sparring Moderate Fast)

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Some will try to sell you their shakes and say you must have their product, you don’t need too. Simply eat lean chicken, fish and occasionally lean beef, loads of  greens (leafy and solid), and have a few protein shakes to supplement here and there. I use the Vegan One as it’s more filling, satisfying and doesn’t upset my stomach.


Weight training

Schedule – 5 day weeks
Compound exercises

6-8 sets x 6 reps heavy to failure

  • bench,
  • squat,
  • dumbbells is fine instead of bar, etc
HIIT cardio after gym session
  • 30 second all out sprints on the spin bike on high resistance,
  • followed by 90 seconds on low resistance,
  • Do 5 sets = only 10 minutes
Alternate with
  • Chest,
  • Shoulders,
  • Back,
  • Legs + repeat once per week

Important: Females need to add ~20 grams of fat for female hormone health and can probably reduce protein by 50 grams


5.30am: Wake up

6.30am: Cycle to Gym

7-7.45am: Gym

  • Weights +
  • HIIT spin session every 2nd session

7.45-8.15am: Cycle to Work


  • Post workout shake
  • vegan protein shake +
  • spinach + lemon + ginger



  • Lean protein + Leafy green mix
  • Maybe some cherry tomatoes,
  • lemon, low carb/fat balsamic vinegar,
  • sirarcha sauce.


4pm: Vegan protein shake

7pm: Cycle home


8pm: Lean protein.

  • Hot meal: low carb veggies, Cold meal:
  • Leafy greens + low carb salad veggies.
  • Flavouring: garlic, ginger, spring onion, sriracha, apple cider/balsamic vinegar, lime, lemon, 1/2 onion as needed.
  • I varied my dinner as much as possible for good micronutrient health & variety
  • Supplements post dinner: Electrolyte tablets + Fish Oil (I used Krill as high Omega-3)

Late snack


  • 1 serving of low carb fruit – strawberries, apricots, blueberries.
  • No mango, pineapple, banana etc (keep to 15-20grams).
  • In the first 2 phases you can have more and whatever you have left in your carb budget at the end of the day you can fill with fruit.
  • In the last phase its hard to be able to get more than 1 serving in without going over the 50gram max daily carb allowance.

Caribbean Jungle Fish Curry

  • Lean white fish (Cod)
  • 1 tsp olive oil
  • 8 garlic cloves
  • Lots of ginger
  • 1/2 onion
  • Spring onion
  • 10 cherry tomatoes / 1/2 can of crushed tomatoes
  • 1 sweet red pepper
  • Caribbean hot pepper sauce
  • Cinnamon
  • Lime
  • Lime zest
  • Zero carb rice/noodle alternative (has to be no fat and no carb – be careful, otherwise avoid and eat by itself)
  • Fresh coriander (dressing)

If adding carbs: potatoes in the stew/curry or serve on rice at the end

Thai Fish Green Curry

  • 45g Sainsbury’s green curry paste (1/4 jar)
  • 4 garlic cloves
  • 1/2 onion
  • Lemongrass (finely chopped / grated)
  • 1/2 Lime
  • Lime zest
  • Spring onion
  • Grated ginger
  • Fish stock (1/4 cube)
  • 50g snow pleas / mangetout
  • 50g red peppers sweet (1 pepper)
  • 100ml light coconut milk (check fat & carb content)
  • 250g Cod
  • 75g Cooked prawns
  • Coriander chopped (season)
  • Siracha
  • Lime

Chicken Wasabi Hummus Salad

  • Chicken breast
  • Rocket
  • Cherry Tomato’s
  • Spring onion
  • Mango (only on phase 1)
  • Toasted Pine Nuts
  • Dressing
  • Lime
  • Low fat humus
  • Pickled Ginger
  • Wasabi