Straight to the Bar

All Things Strength


Basic Meal Plan : An Update
Posted By Scott Bird

Recently John asked how the new meal plan is going. Here’s a little more information.
It’s now been just over a week on the new planned diet. I’ve been using this week to simply get used to eating to a plan – testing my ability to adhere to a plan before I begin tracking progress.
This first week has highlighted a few things.

  • I’ve stopped drinking (for the time being at least) – largely because alcoholic drinks aren’t on the plan, so I never buy them, and rarely even think of them. It does mean no more coq-au-vin for a while, but the other ingredients are probably much worse than the wine 🙂
  • I’ve also stopped consuming caffeine – green tea and coffee were the two main offenders, and I’ve simply replaced them with caffeine-free herbal teas or just water. With the higher protein intake in this diet, I’ve been drinking a lot more water anyway.
  • No more snacking. I still have a tendency to forget to eat when I get busy (and then cram a couple of meals together), but it’s getting better over time.
  • The protein shakes on non-workout days need a bit of thought. If I’m not working out, I tend to favour real food – usually something like the turkey+spinach roll from elsewhere on the plan. On workout days the shakes are fine.

Tomorrow I’ll begin noting bodyweight changes (every two weeks) – the primary goal is to bulk up to 100kg (225lb) without putting on a load of fat. I suspect I’m about 82-84 at the moment.

Incidentally, if this has got you thinking about your own diet, you might like to swing by Fantastic site.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.


What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength


Want to see (and learn) more Feats of Strength like this? Dive in.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

Logan's 'Quarantine Sale' Courses

As much as I love training with free weights (and the occasional machine, for specific things) I'm partial to the occasional dose of bodyweight goodness. Particularly when travelling.

If you're keen to dive into this training approach even deeper, you may wish to check out Logan's 'Quarantine Sale' Courses.

Various courses looking at the world of bodyweight training from many angles, perfect for when you're housebound for a little while.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.