A lot of you have been asking where my 12 week plan has gone…

Health, fitness and aesthetic results are, like all scientific matters, ever evolving studies.

What I do, teach, advise and implement myself are very different now from the methods I promoted 4 years ago.

Add to that the feedback I get from you guys, mostly great, but also the odd complaint that this wasn’t in there, that wasn’t explained properly, why is there no this and what about all that…

There is ALWAYS a reason WHY I’ve written something the way I have, omitted something or instructed something, but I do take all your feedback on board, and when I feel that my methods can be improved, both personally and professionally, I start again from square 1.

Which is exactly what I have done with the NEW AND IMPROVED 12 WEEK PLAN…

The new plan will take you through EVERYTHING from dietary starting points (i.e. food bibles and portion control), to advanced dietary steps like calorie counting, macro tracking and carb cycling.

It has a changing, progressive training plan over a 12 week period, both in terms of cardio AND weight lifting.

It is now not only a fat loss guide, but a body transformation guide, for both those in need of gaining weight / muscle and those in need of losing weight / fat.

It is currently in the process of being prettified by my tech team, and then I will upload it onto the site.

In the meantime, I’m getting a lot of messages from those of you who have purchased EatCleanGetLean and are wondering where the chapter on supplements is…

There is no supplements chapter in ECGL, because quite frankly, supplements should only be taken by a handful of people who train their balls off and diet like athletes.

However, as I said, I do take feedback on board, so there IS a supps chapter in the new 12 week plan…

Here is a sneak peak…



 The idea that you need supplements to be fit, healthy and in shape is totally wrong.

This is because there is little proof that most supplements even work, so spending boat loads of cash on them is likely a waste of money.

While taking supplements ‘to get in shape’ is not the smartest idea, there are still some very good reasons to take some of them, so here is what I suggest and why:


In order to GAIN weight / muscle:

It’s hard to shovel in 2-3000 calories a day, and mass gainers are definitely worth looking into if you’re desperately trying to gain muscle.

Try to find one that is equal grams protein and carbs, with minimal fat.

In order to LOSE weight / muscle:

I don’t believe in meal replacement shakes and neither should you.

Your protein SHOULD be coming from your food, but if like me you are on a high protein diet and have a sweet tooth, whey protein can come in very handy.

I sell a chocolate whey protein called ‘Recovery’ on my site, fitnessfondue.com, because it is very high protein and very low carb and fat.

However there are plenty out there to choose from, so have a look around.


It can be really hard getting to the gym on those days where you’re surprised you even had the energy to brush your teeth.

I could not survive without my pre workout ‘Fire’, that also I sell on fitnessfondue.com, and highly recommend.

You have to be careful with pre workouts; I searched for 3 years to find one that didn’t make me sick or shakey, and I found ‘Fire’.

You may have to go through trial and error to find the right product for you.


I don’t believe in CLA, L-Carnitine or any of the other supposed fat burners on the market.

I do believe in thermogenics.

Thermogenics are essentially pre workouts that increase your energy levels and heart rate during exercise, meaning you burn more calories than you otherwise would, and the more your body is digging for energy, the more fat it’s going to find.

Again, my fitnessfondue.com pre workout ‘Fire’ is the best thermogenic I’ve come across, which is why I sell it, but again, have a look around.


BCAAs are branch chain amino acids, aka proteins, and are helpful for both those looking to GAIN muscle AND those looking to LOSE fat.

BCAAs can be taken before, during and after training in pill form or powder form.

I sell the pill form on fitnessfondue.com but if you struggle to drink water, I recommend the powder forms as they are flavoured and can replace your favorite sugary drinks.


Again, there is no proof that multivits work, but since I started taking them daily 4 years ago, I’ve had maybe 2 colds.

I personally believe in them, and again I sell the on my website fitnessfondue.com , BUT I am open to the idea that this is psychosomatic.


Omega oils are fatty acids that your body genuinely needs in order to function healthily, and benefits greatly from.

Your skin, respiratory system, circulatory system, brain, organs, joints, immune system and blood pressure will all be grateful for your intake of this supplement.


Creatine is produced naturally in the body, is also found in meat, and is stored in muscle cells helping to produce ATP – the primary energy source of the body.

It supplies energy for muscle cells during intense activity and can greatly increase their size and performace.

Creatine works in loading phases and can lead to water retention, so if your goal is to lose weight / fat, bare this in mind when it comes to your aesthetic results and the scales.