Big Breakfast Study Notes

BB Diet  Study Notes

Yes You CAN eat proper food and LOSE FAT
Yes You CAN eat proper food and LOSE FAT

Okay, your head is probably full of do’s and don’ts and should’s and shouldn’ts. So just to recap, here are the basic rules to follow:

• Avoid microwave use‐‐whenever you can!

• Eat chemical free & free range as much as possible, especially meat and other animal products but including as much organic produce as you can.

• Eliminate toxins from your diet and from your environment as much as


• By increasing the proportion of protein you eat with less calories from carbohydrates and a reasonable but modest amount of fat, you can achieve the best combination of fat‐burning thermic effect and healthy diet.

• To make the most of the EPOC effect (that’s the post workout afterburn you get with right kind of exercise that’s included in my SMART training system) it’s important to include resistance

training  (MRT) and high intensity interval cardio training (MCT) in your exercise routine.  This will build muscle tissue while burning fat at an ideally efficient rate.

• Keep an eye on the glycemic values of your foods and take measures to keep

them low and your blood sugar stable. Remember GL (Glycemic Load) not GI.

• Stick to the plan – no exceptions. Absolutely no caffeine, dairy, wheat, alcohol, or processed foods. You’ll get directions for your cheat meals as we go through together.

• After your 21day period, switch to a 90/10 diet with at least 90% of your diet following the rules and no more than 10% of your diet consisting of “no‐no’s”.

With these principles in mind, a healthier, happier, trimmer you won’t be far behind. If you have any questions or concerns, please stay with me in our Facebook  group – enjoy your new life like I know you can!

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If you want a workshop on the BB diet and how to eat clean and still enjoy life!? Let me know, good luck xx

Six Pack Abs on Full English – YES Please!

Big Breakfast Diet Plan


This is a simple plan to follow if you love a good, full English! The odd protein shake and exercise hard at least 3 times a week. You will also be prepared to eat well within 90 minutes of waking up! If you train before breakfast you could double your fat loss!!

We now know that saturated fat won’t kill you but added sugars will – so this year my plans will lead you to freedom from sugar cravings, long term health, stable body fat and scale weight.

As day 1 of your plan is always a cheat day when you rest and relax, day 2 is a fast with as much exercise as you can fit in, you need to consider your exercise schedule to get your fat burning hormones working for you before you choose which day of the week to start on.

Days 3, 5 and 7 are always training days with days 4 & 6 are optional training days.

On days 3 – 7 you will focus on eating your daily calories, which I will calculate related to your current weight and body fat%, at breakfast time.

This plan will suit you if you don’t really care about cooking evening meals, are really busy through the day or travel a lot for work and never manage to organise packed lunches.

You will supplement BCAA and quality Krill oil regularly through the day to ensure you lose only body fat.

To qualify for this plan you must either be
A current member of my Smart Training system or
A member of my Facebook Fatloss Group

So, get in touch NOW to book an appointment to see where you are now and work out your daily nutrient targets.

Here’s to a Healthy and Happy New Year.