WHAT FOOD TO EAT

PROTEIN

Bad! Ok… Good!

Egg White
Sausages Grilled/Stir-Fried Chicken

Nuggets Sirloin Beef Lean Chicken

Turkey
Ham Lamb Chop

Burgers Grilled Pork Chop Lean Beef

Meat Balls Duck Fish

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 Bad! Ok… Good!

Deep Fried Chicken Whole Eggs Whey

Deep Fried Fish Soy Tofu

Pork Belly Nuts

Heavily Marinated Pork Milk

Heavily Marinated Chicken

Heavily Marinated Beef

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 Bad! Ok… Good!

Heavily Marinated Lamb

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 CARBOHYDRATE

Bad! Ok… Good!

Cookies Rice Brown Rice

Candies Noodles Chapati

Cakes Pasta Whole Wheats Pasta

Cereals Bread Whole Grain Bread

Baked/Grilled
Oily Rice Baked/Grilled Potato
Sweet Potato

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 Bad! Ok… Good!

Oily Noodles Tortilla Yam

Corn Apple Tapioca

Ice-cream Orange Oats

Chocolates Quinoa
Yogurt

All Type of
French Toasts Milk Green Veggies

Sausages

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 Bad! Ok… Good!

Sweet Sauce

Sweet Ketchups

Potato Fries

Potato Chips

Syrups

Soft Drinks

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 FATS

Bad! Ok… Good!

Margarine Whole Cheese Olive

Vegetable Oil Egg Yolk Coconut Oil

Cream Olive Oil Almonds

Processed Cheese Butter Walnuts

Coated/Salted Nuts Unsalted Nuts Avocado

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 Bad! Ok… Good!

Peanut Butter Sunflower Seeds Fish Oil

Mayonnaise Milk

Ice Cream

Lard

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Liquid (Hydration)
The recommended water intake per day is as follows: 1kg of your
bodyweight x 40ml per day.
Example: An adult male weighs 70kg (70kg x 40ml = 2800ml). He is
supposed to drink 2800ml (2.8 litter) of water a day. By drinking enough
water daily, it replaces the fluid lost throughout the day from normal sweat.
When the body is chronically dehydrated, it holds onto water for survival.
The body is very efficient at retaining water. Hence, it is recommended to
constantly and efficiently hydrate so that the body will shed excess water,
resulting in better muscle tone appearance and a leaner physique. In
addition, proper hydration clears the metabolic waste from your training
volume and helps with recovery.

IMPORTANT NOTE: Diet sodas DO NOT count toward your hydration

status.

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Coffee

Despite being demonized as a diuretic, it is actually fine to include coffee in

your diet. Coffee is also known as a good training aid (energy booster) that
contains antioxidants.

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Green Tea

Apart from coffee, green tea is also another natural fat burner. It is
thermogenic (fat-burning) due to compounds called catechins, which are
active in both green and white teas. It also contains theanine, a precursor
to a calming neurotransmitter.
On the other hand, Rooibos tea is an African bush that comes in green and
red varieties. It does contain any caffeine and an ample amount of
antioxidants. Black and herbal teas are fine to drink, too.

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Alcohol

Alcohol consumption affects your hydration and can hinder your fat loss
progress. If you choose to drink while on this program, limit your consumption
to no more than 1 intake per week. The benefits of red wine for general
health have been studied to a ridiculous degree despite its minimal health
benefits.
Alcohol negatively impacts (1) hydration status, (2) fatty acid synthesis, (3)
testosterone production, and (4) Rapid Eye Movement (REM) and second-
stage sleep. Understandably, we are social creatures and drinking does
occur.
Nonetheless, beware of alcohol’s damaging effects and do your best to keep
it at bay. Perhaps, you could look at it this way; whatever you consume or
drink will be used for either FUEL or REPAIR. Alcohol is dirty fuel that
negatively affects hormonal response.

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Important Fact!

The 80/20 rule:

80% GOOD/OK foods and 20% GOOD/BAD foods

Dieting can get really boring and challenging when it is done long-term.
Building lean muscle and losing fats are all about consistently eating the right
amount of quality food within your daily calorie intake (surplus for size up,
deficit for fat loss).

To make your diet more effective and sustainable for the long run, I do not
recommend you to go for 100% healthy food.

I remember when I first started dieting, I wanted to cut down my body fat from
25% to 15% and below so I could get a visible six pack abs. I was taught that
in order to see the results, you must strictly eat only “100% clean and healthy”
foods.

So I went through this so-called “100% clean eating diet” method where I
would eat ONLY steamed chicken breast, steamed Tilapia, steamed veggies
and zero carbs.

The results were prominent but for days and nights I was constantly filled with
strong cravings. My mood was horrible and I couldn’t work properly due to
lack of energy and focus. And the worst part; it was affecting my sex life due
to my lack of nutrition to maintain my testosterone level.

I eventually managed to achieve my perfect visible six pack abs at 12% body
fat level. But I will forget the hell I went through for 9 months! Honestly
speaking, I did not enjoy the progress AT ALL and what bothered me the most
was MAINTAINING IT.

I didn’t want all my hard work to go to waste so I told myself; there must be a
better way to get a ripped lean physique like how successful models and
athletes were doing it.

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After months, years of diet experiments from studies and researches, I finally
discovered the elements which are more important than “clean healthy food” -
variety and the food that one can easily prepare.

At the end of the day, building muscles and losing fats are all about the
calories in and out. So why not eat what our body needs and fulfil our daily
nutrition needs at 80% and eat something that makes us feel great at 20%.

Sounds better?

And no, I’m not telling you to eat junk food for every meal but I find this 80/20
dieting strategy to be really effective for me, especially when I need to
maintain my washboard six pack all year round.

The rule is to consume 80% of low calorie, rich quality food and 20%of
“OK/Bad” category food once a day, or once in every 3-7 days depending on
your adherence. With this, I guarantee that your diet will be more fun and you
will get more satisfaction from your meal so that it’s easier for you to sustain
your diet.

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