My old diet I don’t think was really that bad. Compared to some people I know anyways. But it did consist of a lot of sugar and bad take away foods especially on the weekends. It was not unusual for me to have 2 or 3 take away meals a weekend. Also during the summer I was drinking around 5 or 6 beers most nights when I was away racing. Now I’m back home, I don’t drink at all during the week or on weekends now unless I have something on.

Breakfast: Between 5:30 and 6:30am
Breakfast used to be a big bowl of Just Right and milk with a coffee.

Now its a bowl of oats (1/2 cup) with milk (1 cup) and honey with a white coffee (1 sugar)
I also make a shake, which I drink between breakfast and smoko.
The shake is: (650ml) 1 Banana, 4 raw eggs, 1/2 a cup of oats, handful of spinach, handful of frozen berries.

The shake has replaced the ice coffee I used to buy at the shop every morning on the way to work lol.

Smoko 10:00am
This hasn’t changed too much at all. On the odd occasion though maybe once a week i’d swap this for a pie or sausage roll. Not anymore.
2 tins of tuna in spring water
170 grams of yoghurt                                                                                               Chia seed pudding with yoghurt and blueberries (In a 300ml container)
1 Piece of fruit, usually a banana

Lunch 1:00pm
Most of the time in my old diet i’d have leftovers from dinner the night before. But my dinners have changed quite a bit.
Old left overs used to be, sausages, spaghetti, eggs, pasta salads, steaks, some stir fries etc.

Lunch now is meal prepped on Sundays. And usually consists of: Plain chicken breast, rice or sweet potato, green beans, broccoli, carrot and quinoa.

A container of fruit: Apple, pineapple, rock mellon, strawberries.

On the odd occasion, i’ll prep up a spaghetti bolognese and have one of them for lunch, maybe once a week if I’m training hard enough.

Snack 3:00-4:00pm (If I’m not working too hard)
I carry a container full of almonds around with me. I usually leave them in my car and eat them when I’m driving around lol. I also pack some celery and carrot sticks. I don’t always eat them. But I’m trying hard to make sure I have this snack break. Especially if I’m training later than 4:30pm.

I’m training anywhere between 4:30pm and 7:30pm. I depends on work. If I train 4:30 or 5:30pm I pack a protein shake to have after training if it’s going to be an hour or more before I eat dinner. I’m not a big fan of supplements. I personally think they are a waste of money. Especially protein, it’s easy to get enough through food I think. But it is an easy solution if you can’t have a meal when you need to.

Dinner 7:30pm
Dinner is meal prepped on Sundays. As I said back at lunch, it consists of plain chicken breast (with a little bit of Nandos season rub :P), rice or sweet potato, green beans, broccoli, carrot and quinoa.

Ive started doing a bit more with the chicken just so its not too boring to eat, like making it into apricot chicken or adding other seasonings. But I’m a terrible cook so its kinda hard for me to experiment or make stuff up as I go lol.

And if I haven’t eaten too much and can fit it in ill have some more fruit for desert.

Drinking water is something that I have to improve on too, I don’t drink anywhere near enough water during the cold winter months.

I’ve really got Tamika to thank for all this. She is the one that has helped me and pointed me in the right direction. With food and training. She has done my macros. But I haven’t been counting them. Thats a bit too over the top for me just yet. I feel like if i did that I wouldn’t enjoy it as much as I do now.

When I first started to up my training to 5 or 6 days a week I was definitely in a caloric deficit and leaned out pretty fast. Without counting my macros I can tell that I’ve increased my food intake enough that I think I’ve bulked up a tiny bit. (OK so this is George now. If you’ve seen Matt lately you know he’s looking solid and ripped and his performance is sky rocketing, he’s being a little modest there, I’ll butt out now haha).

I think that covers most of it. It was as simple as that. if i wanted to go from training 2 to 3 times a week, to 5 to 6 times a week, then my food and diet definitely had to improve and increase. I haven’t gone too much into the training side of it but I think you’re around enough to see how much and how I train.


(If you’re not sure how much Matt trains just check out the whiteboards in the CFSW Crew or BTWB to see for yourself)

Thanks for sharing Matt! You should be proud, keep up the awesome work!