I’ve said it many times, but exercise and nutrition can’t really successfully co-exist without each other. They share a connection that means you need both of them to be in harmony to get the best from each of them.

Over the coming weeks, the food you’re going to eat, and the exercises you do, are going to be  intrinsically linked. They have to be to ensure you finish this plan feeling as good as you’ll look.


When it comes to building your meals and planning when to eat them to get the optimum benefit, you’re going to have to invest a little time and effort.

I would recommend that you prepare the next 5 days worth of meals, using the information you worked out on Day #5.

Repeat the same meals for breakfast, lunch and dinner (with slight variations to hit your carb cycling macros). This will get your mind and body into the rhythm.

You can use an app like MyFitnessPal to design your meals, and you can get plenty of free ideas online which can be adapted to your individual needs.

Remember the old adage, ‘fail to plan, plan to fail’? It really comes into own here.

The importance in meal planning and food preparation can’t be underestimated. It plays an important part in weight and fat loss, as well as muscle and mass gain. As well as giving you prepared nutritious meals, the benefits of meal planning and food prep means that:

  • Portion control is under your complete control. If you’re preparing them, you can manage the size of portion to ensure they fall firmly within the nutritional range you need for your goals.
  • Eating to a specific plan can make it difficult, especially if you share your life with friends or family. As much as you’d like to eat what they are, it may be too tempting to eat food you shouldn’t. With your meals ready to go, that temptation is removed.
  • You also have the power over the ingredients you use to build your meals. You will know everything that goes into your food which helps enormously to getting you to your goals.
  • Set one day as your ‘meal prep’ day to help you schedule your work/life balance.

If you need my help with this, or simply don’t want to spend hours and hours of your time doing it, then drop me an email at and I will get you set up on the plan myself.

Looking for help with your training & nutrition?

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“The biggest surprise to me was how little I actually had to train and how good the food recipes were.”


“David, you’re literally THE BEST! Thank You so much for your EXPERT guidance through my MOVIE PREP and BEYOND! Grateful for the opportunity to collaborate with you. We’re just getting STARTED!”


“I used to see myself as overweight. 30. Depressed. Not happy with how I looked. I needed to do something. I now have to do a double take as I get used to my six-pack.”