The 4 Week Body Blitz V The Food Philosophy Guide

Over the last few weeks I’ve been getting a lot of questions about The Blitz (my book) and The Food Philosophy (my download).

When I wrote the book, I took weeks to think on it before I wrote a single word.

What I wanted to do, what I always want to do, is give people the formula to calculate their own specific calories and macros for their own specific goals. I want to tell everyone who will listen to download MyFitnessPal and start tracking their food intake. The reason I want to do this, is because it will ensure that everyone gets the best results possible, in the least restrictive way possible.

You learn that a bowl of oats has 20g carbs, but so does a bread roll, so you can switch one for another. You learn that a bowl of granola has 80g carbs, so probably best to have quadruple the oats throughout the day instead. You learn that you can be strict all day in order to enjoy your night out, and still get the same results.

So why don’t calorie and macro equations and calculations feature in the book? Because the fact of the matter is, most people do not want to weigh, scan and track every morsel of food that they put in their mouth.

When one door shuts another door opens – so with tracking, while you may be saying goodbye to restrictive eating, you say hello to a huge learning curve that takes weeks to master and can even make people enjoy food less because they are so preoccupied with numbers.

I decided that no, I would write a meal plan, which may be much stricter to follow, but much easier to follow also.

In my 5 years of PTing, both face-to-face and online, the amount of people who have asked me for food bibles and recipe guides far outweighs the minority that have asked for calories and macros.

So the book is stricter, yes, but does it work? Yes.

If after a few weeks and or months of The Blitz, you are looking to expand your knowledge and understanding of food, that is when I recommend graduating to The Food Philosophy.

The Philosophy still gives you examples of foods and recipes that will help you hit your numbers, but in tracking, you will naturally progress and graduate towards your own understanding and enjoyment of meals.

Meal plans Vs IIFYM … I think learn to be strict first, before learning to be flexible later.

Long Term Goals

Hello Fondues!

A lot of you are currently on my 4 Week Body Blitz, so have a short term goal to work towards.

As I have said many times, both on my social media and on this blog, pushing yourself to achieve a short term goal is not a bad thing. There is something to be said for the mental focus and physical push that comes with it, and the results of both will benefit you in the long run.

However, there does come a point when you need to start thinking about how to slowly reverse out of a short term goal, and find your long term balance in the process.

Whether this goes from implementing a weekly carb cycle to implementing daily carbs, or from intensive training sessions into more enjoyable workouts, or finding a way to include days off diet and training into your week, ‘balance’ looks different for everyone.

My suggestion is that no matter what plan you are on, start to reverse out of it until you find your happy spot.

For me personally, this usually includes pre and post workout carbohydrates daily, so my training is both enjoyable and beneficial, the rest of the time focusing on fats instead so my hormones are happy.

It includes 6 days of intensive training a week, with one full day off to rest and eat intuitively.

It includes being OK with not being lean, and embracing my body in a more natural and happy state.

Whatever your ‘balance’ looks like, remember that health and fitness includes mental, physical and emotional well being. As long as you can tick those 3 boxes, you are doing it right.

A Helping Hand

Good evening Fondues!

I’ve been meaning to write this post for a while now, but I’ve been so consumed with The Blitz that posts like this have been put on the back burner!

Now I’m coming out of The Blitz, I have more time to write more general content, which I think will really help both my ‘lifestyle’ and ‘goal’ minded followers.

I am a big believer in real, life, FOOD. This means that I like to make sure animal proteins, fruits, vegetables, grains and natural fats make up the vast majority of my diet.

Processed foods DO play a role in my diet, yes, but in very small quantities.

Supplements DO play a role in my diet, yes, but only to SUPPLEMENT it. I use protein powders, multivitamins, omega oils, greens supps and probiotics daily, but by no means do I depend on them to keep me healthy.

“Diet” foods – usually low calorie,  macro friendly foods – can play a role in your diet in the same way supplements can. Make sure you are eating enough of the good stuff first, and then use some of the fun stuff to make life a little easier, and a little more enjoyable.

I’m over 5 years into this now, and I am still finding clean, healthy, dietary saviours frequently.

Here is a list of staples in my kitchen, that you may find very helpful…

  • Lo – Dough (ideal for low carb, high fibre diets)

Lo-Dough is my newest dietary discovery, and I could not be more relieved by its invention! For years I have been waiting for something like this, and I have been eating a piece of Lo-Dough every day for the last week. Think of a thick, bread like wrap, that has 39calories, 0g fat, 2g carbs, 2g protein and 9g fibre. It’s made of various natural fibres and it is the PERFECT substitute for a wrap, a pizza base or a flat bread. Order Lo-Dough here:

  • Eat Lean Protein Cheese (ideal for low fat, low carb, high protein diets)

A cheese you can eat with every meal, guilt free, and high protein. That to me is idillic. Eat Lean cheese has 169calories, 3g fat, 0g carbs and 37g protein per 100g. This is the cheese to have on the Lo-Dough pizza base, which is probably why I am seeing the launch of their new ‘Pizza Kit’ all over social media at the moment. You can find Eat Lean Cheese in most supermarkets, on MyProtein, or here:


  • Heck Chicken Chipolatas (ideal for low fat, low carb, high protein diets)

Most of you who have The 4 Week Body Blitz will know these are the chicken sausages I recommend. With 99calories, 1g fat, 1g carb and 19g protein per 2 sausages, you are ticking the sausage craving AND dietary discipline boxes. This product is great, I cannot recommend them enough. You can find Heck in most supermarkets, or here:

  • Sweet Freedom Choc Shot (ideal for low fat, low carb diets)

I am a chocolate addict. No joke. No hyperbole. I genuinely have a problem with chocolate. Always have, always will. There isn’t one person in my life who from the age of 2 hasn’t told me that I make them feel sick to their stomach when I have unlimited access to chocolate. So you can imagine how hard I find cutting it out for days, weeks, sometimes months on end. Sweet Freedom Choc Shot has been my saviour on Greek yoghurts, protein pancakes, protein mug cakes, and teaspoons for many moons now. An all clean product with 13calories, 0g fat and 2g carbs per serving, you are in diet heaven. You can find it in most supermarkets, or here:

  • MYPROTEIN My Bar Zero Bars (ideal for low fat, low carb, high protein, high fibre diets)

Protein bars can be tricky when it comes to macros. Just because something is high protein, does NOT mean it can fit any which way into your diet. Myprotein My Bar Zero Bars save my chocolate craving and usually play a once daily role in my diet. With 198calories, 6g fat, 2g carbs, 20g protein and 26g fibre per bar, these are the dietary Mecca of protein bars. Find them here:

The Facts

I’ve been thinking over the last few weeks – probably as a result of The 4 Week Body Blitz release – that there are a few universal truths that should be understood before anybody embarks on any kind of aesthetic plan.

The rules of the Blitz are explained throughout – why I want you ding HIIT circuits, why some food options are missing, why I don’t want you having cheat nights – but these are all very specific rules to The Blitz.

The rules in general are of course, more general. I want to explain some of them now…


First of all, you must understand that the dietary factor that will get you results is CALORIES.

Whether you want to gain muscle or lose fat, CALORIES are your priority.

If you implement a calorie deficit (eat less), you will lose.

If you implement a calorie surplus (eat more), you will gain.

All food has calories. You could eat 6 chicken salads a day and come out at 1200 calories, OR you could eat 4 slices of pizza a day and come out at 1200 calories.

The reason I am strict with food in The 4 Week Body Blitz is because I want you eating AS MUCH food as possible throughout the day, with as much NUTRITIONAL value as possible. I do this to ensure you feel FULL, you become HEALTHY and you are AIDING YOUR AESTHETIC RESULTS with the ideal nutrition.

So why the carb cycle? Because this is The 4 Week Body Blitz, so even though calories are the main factor, I am pulling out all the stops to get your the BEST results possible in the SHORTEST time frame possible. Your body needs to burn SOMETHING for energy, and if you are already in a calorie deficit, you are already burning more calories than you’re consuming. I then want to deplete your glycogen (carb) stores, in the hopes that your body then turns to that adipose tissue (fat) around your mid section!


As above, the main factor here is CALORIES.

Your body needs a certain number of calories just to function (your Basal Metabolic Rate), but you then need to eat more to increase your BMR up to your Total Daily Energy Expenditure (exercise).

You could easily just hit your BMR and be slim and nutritionally healthy, but you wouldn’t be fit, strong, energetic, or have a metabolic rate or aesthetic look to shout about.

The same logic applies to WHAT exercise you are choosing to do.

You could go for a walk every day and tick the fit, energetic and metabolic boxes, but you wouldn’t tick the strong or aesthetic boxes.

You could lift weights every day and hit the strong and metabolic boxes, but you’d fall short in the fit, energetic and again, aesthetic boxes.

The reason the exercises in The Blitz are what they are, is because I want you ticking ALL THE BOXES.

Fit, strong, energetic, metabolic and aesthetic…all of these are covered with circuit training.

The exercises alternate between resistance and cardio and everything in between.

Yes you can replace a circuit with a PT session, a spin class or a Metafit every few days, but it wont work as well if you do this daily.

The general rule? Make sure you are getting some form of cardio and some form of resistance training done 4-6 days a week.

The Blitz is more specific than the general rule, yes, but it works. Trust it, and learn from it. 

If you are interested in following a diet that explains how to calculate your own specific calories and macros for your own specific goals, make sure you download the Food Philosophy Guide at the top of this page.


The 4 Week Body Blitz – The Reverse

Hello Fondues!

Many of you are currently following The 4-Week Body Blitz and many of you are asking what to do when it’s all said and done.

There is a chapter on this at the back of the book, so make sure you give it a read!

However, for those of you searching for more answers…

  • Yes, you can continue on with the blitz, up to 12 weeks if you want – You can carry on into week 5, 6, 10, 12 if you really want to, but I do not recommend going beyond 12 weeks. This is because the diet is both a carb cycle and a calorie deficit, and if you spend too much time in this pattern, your hormones will start to drop and your body will stop responding. Remember that your body WANTS to stay in homeostasis (maintenance), and it will fight you to stay there. The plan will be effective up to 12 weeks, absolutely, but then it is time to start to think about ‘normalising’ your diet so that you can do there plan all over again in a few weeks or months, to the same effect.


  • When you decide you are done with the plan, you can immediately have a full rest and cheat day if you want to, but keep this to ONE DAY maximum – Yes, you can absolutely take a full rest and cheat day, but you don’t want to fall fully off the wagon for days on end, because your body will get very excited by the influx of food and the taming of activity, and it will store store store away. One day is enough.


  • From this point on, you can have a full rest and cheat day at the end of every week – I say this in the back of the book but I will say it here too, feel free to have a full rest and cheat day once a week, but be aware that the more this starts to slip, the more your results will, too.


  • When you have had your first full rest and cheat day (if you chose to have it), you must then revert back to week 1 of The Blitz – By going back to week 1, you are immediately knocking 1 day off your training, 10 minutes off your training time, and 1 day off your carb cycle. These changes are small, but your body will notice them even if you don’t. This is going to help your body come back to homeostasis WITHOUT gaining.


  • Once you have completed week 1 of The Blitz, it is time to start reintroducing carbohydrates into your post training meals – Once week 1 is done, start having high protein and high carb meals post training.


  • Once week 1 is done, you may perform any kind of workouts you like (spin / PT / weights / etc) , but please keep training 4 days a week minimum, 6 days maximum – Once week 1 is done, feel free to break away from the circuits and start training however you prefer, but please be aware that drastically reducing exercise is going to drastically reduce your results. 4 days weekly, minimum.


  • After a week of post training carbs, you can start to reintroduce carbs into another meal or snack each day – As the weeks progress, start to reintroduce carbohydrates back into each of your daily meals, slowly slowly, until you are having balanced meals throughout the day.


  • Try to maintain the above for at least a few weeks before starting the blitz again – If you know you will want to do the blitz again down the line, you do need to implement all of the above first, and continue on like that for at least a few weeks. You need to give your body a break, before you start to push it again.


I will be continuing to talk about this on my social media so do please follow me there (@madeleychloe).

Until then, here’s to more results on The Blitz!