Moving into week 8 of 12 of my new year daily eating routine.  I missed my week 7 update last week as I was away for the weekend so did not get the chance. Back onto it this week.

I will share my body composition results at the end of the 12 weeks.  Fat V’s Muscle V’s Mass %.

I have had some challenging moments through teh 8 weeks however the key here from this experience is to ensure each week you make and prepare your food in advance, only buy high quality nutrient dense produce and make food that you will eat on a repeated basis.

Flavours, spice and selected food groups are important.

If you can repeat the behaviour then your are more likely to stick to the plan.

So you can have some flexibility however my biggest tip is to make sure you don’t move to far out side of your macro %.

Be mindful of the qty of your protein, fats and carbs.

I am generally eating a 50% Fat | 25% Protein | 35% Carb ratio and I am sticking within 10% of this as a guide.

There is a room for some healthy treats (measured) and a glass of wine with friends.

I have changed up the food plan this week and after 4 weeks without meat I have added some chicken break the monotony.

I am not claiming I am a vegan quite yet however the break away from meat was a great one and I feel invigorated by its absence.

I feel there are great benefits for not eating meat and there is no doubt there is bad energy transferred from meat to the body in my opinion.

It must be a scalar energy transfer or something similar due to teh violence of the animals death.

Sounds like voodoo however my instincts and understanding of energy are telling me this feels high plausible.


  1. 100g Chicken Stroganoff – Dry version with no added sugars, just the spices.
  2. 100g Tuna Steaks with Turmeric, Garlic Salt and Oregano
  3. 50g Quinoa
  4. Bovine Colostrum Shake
  5. Brussel Sprouts

Meal 1 – Breakfast

Protein: 2 whole eggs

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

Supplements: 5g Glutamine (teaspoon), multi vitamin, ketone capsule


Meal 2 – Mid Morning

Protein: Feta Cheese (in salad not the shake :)) & Bovine Colostrum Shake in Structured Water

Nutrients & Fibre: 50g Quinoa + 100g Snow Peas, Mushrooms, Spinach, Sweet Potato, Amaranth, Kale, Zucchini, Cucumber and Bok Choy

Fats: 10 only almonds

Meal 3 – Pre Workout Meal

Protein: 100g Tuna with Turmeric, garlic salt, and oregano

Carbs: 50g Sweet Potato + 100g Snow Peas, Mushrooms, Spinach, Amaranth, Kale, Zucchini, Cucumber and Bok Choy

Nutrients & Fibre: 50g Quinoa + 100g Snow Peas, Mushrooms, English Spinach, Sweet Potato, Amaranth, Kale, Zucchini, Cucumber and Bok Choy

Fats: x2 fish oil


Meal 4 – Post Workout Meal

Protein: 100g Chicken Stroganoff

Carbs: 50g Quinoa + 100g Snow Peas, Mushrooms, Spinach, Amaranth, Kale, Zucchini, Cucumber and Bok Choy

Nutrients & Fibre: 100g Amaranth, Snap Peas, Pop Tomato, Cucumber, Eggplant and Capsicum

Meal 5 – Dinner

Protein: 120g white fish

Nutrients & Fibre: 150g English Spinach, Amaranth, Kale, Zucchini and Bok Choy

Fats: 1 FULL Avocado & 2x fish oil

Supplements: 5g Glutamine

Supplements – 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 (article coming soon), Liposome GSH (See Article) and a variety of other vitamins such as B17, K2, Activator X, Iodine, MSM, VD, VA, VC, and Tongkat Ali.

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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