Christo Du Plessis Meal Plan

The diet is the hardest part. You will get lots of guys with big biceps and chest but not lots with a 6 pack. A 6 pack gets made in the kitchen.

100g (3.5oz)oats with honey in the morning
4 egg white about an hour after
1 slice whole wheat bread with the egg white (no butter)
1 protein shake somewhere in the morning
1 protein shake after 13:00 (mostly an hour before training)
750g (26.5oz) of chicken/fish during the day (mixed with one onion and a tomato)
300g (10.6oz) of green veggies with the chicken/fish
(I don’t have set times when to eat. I just make sure I eat every now and then during the day)
I drink black coffee with sweetener when I feel hungry during the day. It helps. Not more than two per day
A apple before training helps
After training its 250g (8.8oz) fish/chicken (Wednesdays its red meat)
200g (7.1oz)of green veggies with the fish/chicken
2 Rice cakes with peanut butter before I go to bed if I still feel a bit hungry
I drink about 5lt water during the day
Saturday I don’t really follow the diet I just watch what I eat
Sundays: red meat (About 600g {21.2oz}) .Yes Sundays is my cheat days but I still don’t pig-out. But if you really feel the need for something sweet then, have some.