Tom 3.0: Diet

In which I run down the basics of the diet I'm currently following...

So I'm happy to report I'm already down 4 kilos from the start of Tom 3.0 :D Let's get onto discussing the diet!

Basic Concept

So I've based the basic concept on information found at &  Mens Health.* My idea was to follow a strict six pack diet plan for around a month as though it is unlikely to give me a six pack it should help with weight loss. Also it is clearly working currently :)

*The second one is definitely worth a read even if it is just for the terrible attempt to shoe-horn the power foods suggested into the acronym ABS DIET POWER.

Calorie Intake

At the start I was on 94 kg (207 lbs) and at 9-13 calories a day that means I should be eating between 1,861 - 2,688 kcal a day. I think I'm already near the higher end naturally and on most work days hang around 2,000 though I do end up feeling hungry. Luckily increasing protein will put paid to any hunger pangs.

Protein Intake

The calculator states I should be eating between 248 - 310 grams of protein per day. Since the upper limit is around 10 whole chicken breasts I doubt I will actually be aiming for that higher end.† Eating a lot of protein though will help me stop feeling too hungry. I'm also going to be taking protein shakes following any gym workouts.

†Except maybe on big workout days.

Power Breakfast

Adapted from:


  • 1 egg
  •  1/2 pint semi-skimmed milk
  • 125 g porridge oats
  • handful mixed berries
  • Tbsp chopped pecans or almonds
  • 2 tsp whey-protein powder
  • tsp sesame seeds
  • Tbsp plain yoghurt


  1. Whisk the egg in a microwaveable bowl.
  2. Add milk, protein powder and mix again.
  3. Add oats, berries, seeds and nuts.
  4. Mix thoroughly.
  5. Microwave for between 2-4 minutes (depending on your microwave) on full power until oats are cooked like porridge.
  6. Add a dollop of yoghurt, serve and enjoy!

'Reeses Pieces' Protein Shake


  • 2 measures chocolate whey protein‡
  • 2 Tbsp crunchy peanut butter
  • Tbsp plain yoghurt
  • 3/4 pint of milk

‡Most whey-powders come with their own measuring device, mine says to use two for a 500ml/pint shake.


  1. Place the whey protein, peanut butter and yoghurt into a food processor.
  2. Add milk until approximately at the 500ml/pint line.
  3. Put on maximum for 30 seconds.
  4. Pour into a cup and enjoy!

Tom Out!