The Nutritional Blueprint


Throughout these phases, Grant’s diet was structured to optimize performance, recovery, and body composition. Key elements of his dietary plan included:

• Calorie Cycling: Calories varied to match the phase's demands:
  • Primer Phase: 3,200 calories
  • Lean Building Phase: 4,000 calories
  • Final Fat Loss Phase: Began at 3,200 calories, with a gradual reduction over 12 weeks, reaching 2,700 calories on training days and 2,200 calories on rest days (just for the final few weeks to target the last bit of stubborn body fat.)
• Meal Composition: Grant’s diet was high in protein and fibre, with whole foods making up most of his intake. He ate five meals a day, each with a substantial protein portion. His Pre- and post-workout meals were always the largest, fueling workouts and aiding recovery.
• Micronutrient Focus: Every meal included ample vegetables or fruit to ensure a well-rounded intake of vitamins and minerals.
• Free Meals: During the Primer Phase, Grant incorporated free meals every few weeks, and in the Lean Building Phase, he enjoyed them weekly. However, fully committed to his goals, he limited himself to just one off-plan meal during the final 4-month Fat Loss Phase, recognizing the importance of adherence to achieve optimal results.

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Training Regimen


Grant’s training was a challenge he looked forward to every week, almost like a game where each session was an opportunity to beat his previous week’s performance. His routine followed a structured 5-day split focused on progressive overload, with the key elements being:

• Split Routine: Push, Pull, and Legs split
• Strength Focus: Even during fat-loss phases, Grant’s priority was maintaining or even increasing strength. This approach helped him build muscle in a calorie deficit, boost his metabolism, and support fat loss.
• Consistency: Training five days a week, Grant relentlessly pursued progress, pushing both intensity and progression while maintaining excellent form on each exercise.