Week 5 of the new daily eating routine and things are about to change.

Week 6 it all changes again so I will update those details next week.

Still sticking to 5 meals a day and ensuring the nutrient density and quality is high.

Strictly shopping from the local farmers markets and suppliers.

Still have a small amount of oats but have mixed it with Teff and will transition away from Oats in time.

Each meal is separated by approx. 3 hours and I have set reminders in my phone to ensure I stick to the timing.



Meal 1 – Breakfast

Protein: 2 whole eggs with a splash of spice and garlic salt

Carbs: 50g Oats with added 1/4 cup of Teff cooked in filtered structured water + 50g blueberries + cinnamon powder + teaspoon local honey

Fats: x2 fish oil,

Supps: 5g Glutamine, multi vitamin, ketone capsule


Meal2 – Mid Morning

Protein: 100g Tuna + Chickpea Fettuccine

Fibre: 100g green vegetables

**Snap Peas, Mushrooms, Silver Beet, Squash, Amaranth, Kale, Zucchini, Cucumber and Bok Choy are my choices

Fats: 10 almonds


Meal 3 – Pre Workout Meal

Protein: 100g Tuna Steak + Chickpea Fettuccine

Carbs: 50g steamed wild rice

Fibre: 100g green vegetables

**Snap Peas, Mushrooms, Silver Beet, Squash, Amaranth, Kale, Zucchini, Cucumber and Bok Choy are my choices

Fats: x2 fish oil


Meal 4 – Post Workout Meal

Protein: 100g 5 x Bean Mix & Tuna Mornay

Carbs: 50g steamed wild rice

Fibre: 100g garden salad

*Amaranth, Snap Peas, Pop Tomato, Cucumber, Eggplant and Capsicum


Meal 5 – Dinner

Protein: 120g white fish or prawns

Fibre: 120g green vegetables

**Snap Peas, Mushrooms, Silver Beet, Squash, Amaranth, Kale, Zucchini, Cucumber and Bok Choy are my choices

Fats: 1/2 avocado, 2x fish oil

Supps: 5g Glutamine

Say hello to Erin. She is also eating this real food with me.



Supps – Pre workout 20mins before exercise

5g L-Carnitine

5g BCAA in water


During workout

10g BCAA in water


Post workout

30g E4L WPI protein with Bovine Colostrum in structured water

Sleep: good 8 hours sleep every night



4+ litres filtered structured water daily

Also supplementing on Magnesium Oil, GSH and a variety of other vitamins such as B17 and Tongkat Ali.

I have also bought Kiwi fruit, brazil nuts and apples for those in between times that I feel I need more to keep up with my workouts.

Also going to make some wholemeal Spelt bread and share that experience later this week.

SOURCES: All words and videos used in my posts are my own including rights to all images and music where relevant.



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About Coach Sebastian
About Coach Sebastian
Sebastian is considered a serial entrepreneur starting his first business at the age of 12 and enjoying the challenges of business for over 30 years.

He has a passion for creation and believes strongly in process, self awareness, and diligent planning and is here to make an impact in your life.

Sebastian is the Founder and CEO of 6 startup companies and has travelled to over 24+ countries with the aim of self exploration.

He has also dedicated his most recent stage in life to coaching people towards better lives via his coaching & gym network.

He has played world cups in his sport at the top level for his country and is discovering more about himself each day via the diversity of information and opportunities available to him.

Sebastian now seeks to guide and support more people towards better living and high states of awareness.

"A movement towards a #betterLIFE" ~ Sebastian

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