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Upgrade Your Nutrition

by Dan Yeomans.

Team ON athlete Dan Yeomans is a personal trainer and 2014 Welsh Men’s Overall Physique Champion. Here he shares his nutritional guidelines to help you upgrade your results in 2015.

I’ve pulled together some nutritional guidelines to support you when you are doing my Upgrade training plan. Think of this plan as more of an ongoing lifestyle change than a “Diet” plan. Smart nutrition, when combined with a solid training plan, is powerful – within a few weeks you will see and feel the benefits of a healthier, cleaner way of life.


 Your body in effect has been in a mini fasting state for the last 8 hours while you’ve been sleeping. Now is the time to get some quality fast acting nutrition on board as soon as you wake up.  You need – low GI carbs & fast acting protein.

Food options

1)     Breakfast bowl – oatmeal with unsweetened almond milk or water, strawberries, table spoon of almond butter, top with some cinnamon & chia seeds.

2)     Omelette – 3 eggs, add ham onions, peppers, mushrooms, chicken or tuna

3)     Meat & Eggs – lean cut meat with 3 eggs (scrambled, boiled or poached)

4)     50-70g of oats with water, plus a scoop of a lean whey protein (added after it has been heated through)

*Have a serving of any whey shake with your breakfast*

*Drink options – green tea, water with a multi-vitamin, such as Opti-Men.

TIP – Vary your breakfast options.


Now is the time to get a nutritious meal in which low GI carbs and quality lean protein.

  • Choose one source of low fat protein – Chicken, Turkey, Tuna
  • Choose one source of carbohydrates – Wholegrain rice (80g max), Sweet potato (one medium), Bean mix, Quinoa
  • Choose two Veg options – Broccoli, Peas, Asparagus, Spinach, Green Beans, Green Salad Leaves, Cauliflower, Cabbage, Mushrooms, Onions, Peppers or Avocado.
  • Stay hydrated – Green Tea, Water

TIP – If you want to get lean you should really tried to avoid sugary sauces to your food. If you can learn to enjoy natural, wholegrain foods. Try adding some seasoning to your meat for taste. Himalayan rock salt is much better, just use it sparingly.


This is your last meal of the day, let’s make it a good one.

  • Choose one source of Protein – Chicken, Turkey, Tuna, Salmon, Trout, Cod, Steak, Lean Beef Mince, Venison
  • Choose one source of Carbohydrates – Wholegrain rice (80g max), Sweet Potato (one medium), Wholegrain Spaghetti (80g max), Bean mix, Quinoa.
  • Choose two Veg options – Broccoli, Peas, Asparagus, Spinach, Green Beans, Green Salad Leaves, Cauliflower, Cabbage, Mushrooms, Onions, Peppers or Avocado.
  • Stay hydrated – Green Tea, Water

TIP – If you want to add some sauce for flavor, make your own healthy tomato based sauce, choose different combinations from the food choices to vary your meals. Try to limit red meat to twice per week. Coconut oil is one of the best oils to cook with and has many health benefits.


Try these snacks in between meals, never go more than 3 hours without eating.

  • Good snack choices – Tablespoon of natural Almond, Cashew or Peanut butter. Alternatively you could try a small handful of Almonds, Humus on celery, Greek yoghurt with blueberries.

TIP – Take a healthy snack in between your meals. Again vary your snacks. Try to include the healthy natural nut options as healthy fats will aid in the weight loss. Always drink a glass of water with your snacks.

Post Workout

Straight after your workout you’ll need high GI carbs & fast acting protein.

1)     During your workout drink plenty of water for hydration.

2)     Straight after your workout eat either a banana or around 120g of blueberries.

3)     Around 15minutes later drink your Gold Standard 100% shake.

TIP – Simply follow these easy steps to replenish, recover and make all the hard work you’ve put in pay off.

Pre Bed-Time Snack

It’s now time to get some slow acting protein in to feed your body while you sleep.

  •  Food choice – plain cottage or a serving of slow release Gold Standard 100% Casein shake.

TIP – A slow-release protein snack will give your muscles a continuous supply of protein throughout the night.