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The Only Meal Plan That Works

By Team DBG | March 31, 2017 | No Comments

How many drug addicts do you know that go around telling people how many drugs they have been taking?
Me neither.
It’s embarrassing.
People are ashamed to be drug addicts.
Junk food is no different.
People are ashamed to eat junk food too. But we eat it anyway, and then we hide the evidence.
I know because I’ve done it too.
But let’s be honest for a moment.
Nobody’s perfect. EVERYONE eats junk food. We are all guilty of it, it’s just the type and the amount that varies.

“Um no, I never eat junk. I’m perfect.” So no one ever.

“But can you get a rocking hot body WITHOUT deleting the junk food?”

Sure you can.

You see, from Monday to Friday, I make sure that my meals are 100% on point. I make the leanest choices possible in every situation, and all of my food is top notch.

And then Friday night is date night.

On Friday night, I like go out to the movies and splurge with my love. We both eat a burger and chips and then we share a whole block of chocolate between us.

Most people think you need to be exact with your food to get shredded, but it’s not true. I haven’t weighed or measured anything for more than 3 years. That includes my last 7 physique competitions including 1x world title, where I didn’t even own a functioning set of scales. And I haven’t put on any more than 3kgs since.

I just knew that when it was time for me to get lean and ripped, all I had to do was delete the Friday night splurge. Nothing else needed to change.

And let me tell you something. As soon as that Friday night splurge has been deleted, my body starts changing drastically. I’m talking within the first 3-4 days. From one day to the next, I can literally see my body ripping out before my very eyes.

And yet I have people messaging me all the time, usually at midnight or on Sunday afternoon when splurges are most likely to happen, and they are panicking because they have supposedly done everything they can to get results, and nothing is changing.

(If your results have stopped, don’t blame the good food. Blame the bad food)

Like I said before, I don’t weigh or measure anything. I have a rough idea of what 100g of chicken looks like, but if I’m hungry I’ll just eat more.

The smaller details don’t matter to me because I know that if my body isn’t changing, I know it’s not because I ate an extra 10g of chicken with Meal 4.

It’s because I haven’t yet deleted the Friday night splurge.

(“If I eat the chocolate and don’t tell anyone, it’s like it never happened…”)

It’s hard to give up the stuff you love.

I get that.

But most people just want to give in to their cravings because it’s easier. So instead of deleting the stuff they love, they start looking around for other things they can do instead.

But there are no other things.

You can’t make up for it.

If your results have stopped, it’s not because you ate salmon instead of white fish, or brown rice instead of oats. Sure, that stuff helps, but it’s basically like splitting hairs.

If you’re not changing, it’s because you still haven’t deleted the thing that really needs to go.

(“Hmmm yes, it must be the extra broccoli I ate with Meal 2 that stunted my results.”)

There are plenty of different ways to get REALLY lean, and I’m not knocking any of them. They are all just as good as each other.

And if you look REALLY closely, they are actually all the same anyway.

They all involve simply getting rid of the thing you don’t want to get rid of.

Here’s what I mean…

Option 1: Counting Calories

Counting calories is a proven and tested method of getting in shape. If you want to count calories, go ahead. It works.

To lose fat you do need to be in a calorie deficit. Tracking what you’re consuming and then reducing that number will equal a drop in body fat.

But if you’re going to do it properly and make it stick, you need to be realistic. Most people use their “best” day to determine their total calorie intake. If you’re going to do it properly, be honest and use your WORST day.

If you want to know how many calories you are TRULY you’re consuming, try doing it this way:

  1. Add up all your calories over a 30-day period (good and bad!); and then
  2. Divide that number by 30 to get your TRUE average.

If I was a calorie counter, I couldn’t just count all the chicken breast, tuna and veges that I eat during the week.

I’d need to also include 4x burgers, 4x chips and 2x whole blocks of chocolate.

That’s an extra 8,000 calories!

Do you really think it matters if you are swapping chicken thigh for chicken breast (because it’s leaner), if you’re still eating an extra 8,000 calories worth of junk food a month?

Um, no…

Option 2: Following a Meal Plan

If you prefer to follow a meal plan, great. It certainly takes all the guess work out of it and will give you structure and a sense of calm.

Provided that the meal plan is full of lean proteins, unprocessed plant matter and omega 3, it will certainly get the job done.

But understand that it’s not just what’s on the meal plan that’s making you lean.

It’s what you’ve STOPPED eating as a result!

The mid-morning latte, the “healthy” takeaway salad covered in sauce, the white wine with dinner… If it’s not on the meal plan, you’ve stopped eating it.

Still, you needed a meal plan to tell you not to eat it… LOL.

Option 3: Macro-Nutrient Ratios

High protein, low fat.

Low protein, high fat.

High carb, low fat.

High fat, low carb.

We could have a very long conversation about how certain macro-nutrient ratios can cause the body to do wonderful things. Some will starve the fat cells, some will tap into fat stores instead of glycogen or train the body to burn fat for fuel instead of energy etc. etc. All of which are true.

Or, we could agree that any ratio that consists of carefully-divided servings of lean proteins, unprocessed plant matter, premium grains and good fats, oh and no junk of course, is going to have a positive effect on your physique.

Option 4: The Most Boring, Unexciting, Tedious Option

This option is by far the most boring, unexciting, and tedious option.

It doesn’t even have a fancy name.

But your fourth option is to do something like this:

  1. Do a little research into how the body works, get knowledgeable and learn so you don’t need to rely on others to think for you all the time;
  2. Start writing down everything you eat, every single day (and be honest), and start to identify patterns;
  3. Slowly, over a long period of say 2-3 years, start to look for foods that you can phase out and replace with better choices. Don’t do it too quickly because your body needs to adapt to the changes;
  4. Keep swapping and swapping, until eventually all you are eating are the leanest proteins, unprocessed plant matter, premium grains and good fats (apart from the odd Friday-night splurge, of course); and
  5. Then, when it’s start to start preparing for competition, simply delete the Friday night splurge.

Everything else stays the same.

No weighing or measuring.

No counting or splitting hairs.

Just keep eating what you have always eaten, and don’t eat any shit.

Chances are, you will already be so lean that you’ll be nearly ready to get on stage anyway.

(A sample of what I eat all year round, minus the Friday night splurge)

But which method is right for me?

It doesn’t actually matter which method you choose.

You don’t need to be perfect, ever. The best plan for you is simply the one you can stick to.

All of the above options are proven and tested, and they all work.

None of them are better or worse. They get the same result.

Want to count calories for the rest of your life? Go for it.

Prefer to divide your macros into portions? Awesome.

Happy to pay someone to write meal plans for you for the rest of your life? Do it.

Or like me, you can take the long hard road, use a slow process of elimination, and know that eventually you’ll be able to eat whatever you want, still enjoy a few treats, stay lean all year round, and slide into your prep like nothing has happened.

Aren’t we lucky to live in a first-world country where we have access to more junk food than we could ever want, and so many different “methods” of eliminating it?


Happy lifting,

Trish Veugelaers



Team DBG

I’m currently in the best shape of my life and have never felt better. I’ve learned so much during my journey in the fitness world. I now have a burning desire to help others. Too many people ignore the mental and spiritual growth potential of fitness and consider it a shallow, frivolous hobby. I’m committed to shifting this mindset with other like-minded individuals who are intelligent, motivated and entrepreneurial. I’m excited to continue on this path with others who are enthusiastic about the work it takes to achieve success. - Bryan Watmore (CEO)

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