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Shredding plan
Diet and Training Regime
Contents
Study Regime.........................................................................................................1-2

Nutrition..........................................................................................................................3

Fat loss essential stack ....................................................................................4

Week 1 Meal Plan................................................................................................5-6

Week 2 Meal Plan...............................................................................................7-8

Week 3 Meal Plan.............................................................................................9-10

Week 4 Meal Plan.............................................................................................11-12

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 THE 10 LAWS OF
Balancing fitness

Study Regime
Project Diamonds is holistic in that to supplement the weight loss journey, it is inclusive of a
study regime. Essential to the journey is maintaining stability across all aspects of your life, and
as such the weight loss journey should complement your academic journey. Neither should take
preference over the other, the goal is a not only a healthy life but a healthy mind.

1. Studying should occur in three hour sessions or blocks. These sessions/blocks are divided into
45 minutes of concentrated studying with 15 minute intervals allowing for a short break (Stretch,
relax, energy snack). The theory is that a human brain can only concentrate at maximum
efficiency for a period before a break is required. This explains the rationale behind most lectures
occurring across 45-50 minute periods.

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2. Avoid Overload. The longer you sit and attempt to study, the weaker your levels of
concentration become. Studying effectively in those 45 minute periods is ample time to be
productive. Never forget that longer periods does not necessarily equate to more knowledge.

SCIENCE
Three 45 minute session are much more effective than 3 straight hours without break.

3. Although 3 study sessions are recommended per day, I at minimum attempt to fit in 2
sessions per day. Being systematic is important, have set schedules in the same way your
workout regime is set out. The earlier this is set out the simpler it is to get into a routine. Action
becomes habit, habit creates character, character
defines destiny.

4. The key to this is to be as efficient as possible within those 45 minute sessions. Attempt to
remove distractions from any social media applications. The aim is to be efficient in the sessions
and allow more time in the day for other obligations. Remember that the key for me as always
been a holistic approach to lifestyle.

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 THE 10 LAWS OF
Balancing fitness

5. Fatigue, boredom and procrastination are always, and will always be a disruption, but
that is the reason for the 15 minute intervals. To not only rest you mind, but to re-motivate
yourself for the next session. Never ever underestimate the power of self-motivation.

6. Always feel free to adjust the sessions as suits your daily needs. These are not
unbreakable rules but rather guidelines as best to maximise your time.

7. Attending classes remains as important as ever. The aim of this journey is not to
sacrifice education for weight loss. It is to become a healthier version of yourself within
your personal context, so all your academic goals remain. Now you have added the goal
of not only doing your best academically but being the healthiest version of that best.

8. I prefer to do my workouts in the evening after a day of studying, so as to not feel

drained during study sessions in the day. Of course this depends on preference and
schedule. Find the system which best suits your personal circumstance and apply that.

9. Nutrition is vital to your energy levels. The diet plan provides for foods that allow you
to have optimal levels of energy. Unhealthy meals can contribute to levels of fatigue and
dropped concentration.

10. Have a vision. The journey belongs to you.

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DIET PLAN
DETAILED WEEK BY WEEK
MACRONUTRIENT DIET PLAN

Nutrition
The Goal of Project Diamonds is to get you shredded while maintaining muscle mass
with a sustainable diet. With that being said, also maintaining your strength to give your
muscles a reason to stay, and getting rid of the stubborn body fat.

1. Consume just enough calories to gain or preserve muscle while still losing fat.

2. Consume most carbohydrates in the form of green vegetables and low on the
GI scale, such as rolled oats, ezekiel bread, and green vegetables.

3. Protein must be high-at least 1 g/lbs of bodyweight

4. Consume at least 2.5L of water a day

Daily Nutrition

• It is imperative that your hit your Macro Goals (Protein, Carbohydrates and Fats
Daily) to achieve the best consistent results
• It is also crucial to also hit your daily fiber goals
• Micronutrients are also advised to be consumed either in the source of your
Vegetables or a Multivitamin
• Fish Oil tablets are also recommended to keep your joints comfortable
• Track All the food consumed using MyFitnessPal
• All the food prepared and consumed must be weighed using a food scale

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DIET PLAN

dr diamonds fat loss essential stack

EHPLabs OxyWhey
Benefits:
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3. Loaded with BCAA’s, mood enhancers and immunity boosters.
4. Metabolism boosting compounds
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5. 100% Natural flavours that tastes amazing

When:

1. First thing in the morning on an empty stomach to maximize fat burning through
out the day.
2. 20 minutes before training to provide you with extra energy and focus for your
workout.

Distcount code: DIAMONDS10

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DIET PLAN

WEEK 1
• This Meal Plan should be followed as closely as possible to be able to achieve
your
goal and see results.

• Depending on where you live, I advise to buy foods very similar to the meals listed.

• Directly track your daily meals using MyFitnessPal, and plug in your macros
provided.

• It is imperative to hit your Macros every day, to allow your body to adapt to the
diet, the more detail you put into the diet, the more detail you will see in
your body.

• Drink 2-3L Per day, you may drink 0 calorie beverages (i.e Coke Zero, Pepsi Zero
etc). Coffee and Green Tea can be great for appetite suppression

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Meal Breakdown Macros Total KCals Food Options

Protein: 48 • 80g OATS, 1 Tspn Coconut Oil

1 622 • 45g Whey Protein
Carbs: 85
Fats: 10 • 140g Blue Berries

Protein: 48 • 1 Rice Krispy Bar

Pre-Workout Carbs: 55 • 130g Banana
412
Fats: 0 • 60g EHPLabs IsoPept

Protein: 51 • 50g Brown Rice, 50g Brown

Post-Workout Carbs: 82 Beans
748
Fats: 24 • 170 Salmon Burger , 70g
Guacamole Kirlkland
• 75g Broccoli
*Be relaxed for this - resting heart rate after workout.

Protein: 36 • 17g Ground Beef (80 Lean/20

4 556 Fat)
Carbs: 58
Fats: 20 • 250g sweet potato
• 75g Asparagus, 100g
Strawberries

Protein: 61 • 115g steak

5 468 • 1 Whole Egg
Carbs: 20
Fats: 16 • 150g of Brocolli, 1 Danon Light
and Fit Greek Yogurt

SUMMARY
Macros Total G Fibre requirements: Minimum 10g per
Protein: 244 976 1000kcals.
Carbs: 300 1200
Fats: 70 630 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 614 Total: 2806 fruit. Low kcal sauces/seasonings
are fine.

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DIET PLAN

WEEK 2
• This Meal Plan should be followed as closely as possible to be able to achieve
your
goal and see results.

• Depending on where you live, I advise to buy foods very similar to the meals listed.

• Directly track your daily meals using MyFitnessPal, and plug in your macros
provided.

• It is imperative to hit your Macros every day, to allow your body to adapt to the
diet, the more detail you put into the diet, the more detail you will see in
your body.

• Drink 2-3L Per day, you may drink 0 calorie beverages (i.e Coke Zero, Pepsi Zero
etc). Coffee and Green Tea can be great for appetite suppression

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Meal Breakdown Macros Total KCals Food Options

Protein: 48 • 80g OATS

1 517 • 45g Whey Protein
Carbs: 70
Fats: 5 • 140g Blue Berries

Protein: 48 • 1 Rice Krispy Bar

Pre-Workout Carbs: 55 • 130g Banana
412
Fats: 0 • 60g EHPLabs IsoPept

Protein: 51 • 50g Brown Rice, 50g Brown

Post-Workout Carbs: 82 Beans
748
Fats: 24 • 170 Salmon Burger , 70g
Guacamole Kirlkland
• 75g Broccoli
*Be relaxed for this - resting heart rate after workout.

Protein: 36 • 17g Ground Beef (80 Lean/20

4 556 Fat)
Carbs: 58
Fats: 20 • 250g sweet potato
• 75g Asparagus, 100g
Strawberries

Protein: 61 • 115g steak

5 468 • 1 Whole Egg
Carbs: 20
Fats: 16 • 150g of Brocolli, 1 Danon Light
and Fit Greek Yogurt

SUMMARY
Macros Total G Fibre requirements: Minimum 10g per
Protein: 244 976 1000kcals.
Carbs: 285 1140
Fats: 65 585 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 594 Total: 2701 fruit. Low kcal sauces/seasonings
are fine.

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DIET PLAN

WEEK 3
• This Meal Plan should be followed as closely as possible to be able to achieve
your
goal and see results.

• Depending on where you live, I advise to buy foods very similar to the meals listed.

• Directly track your daily meals using MyFitnessPal, and plug in your macros
provided.

• It is imperative to hit your Macros every day, to allow your body to adapt to the
diet, the more detail you put into the diet, the more detail you will see in
your body.

• Drink 2-3L Per day, you may drink 0 calorie beverages (i.e Coke Zero, Pepsi Zero
etc). Coffee and Green Tea can be great for appetite suppression

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Meal Breakdown Macros Total KCals Food Options

Protein: 48 • 80g OATS

1 517 • 45g Whey Protein
Carbs: 70
Fats: 5 • 140g Blue Berries

Protein: 48 • 1 Rice Krispy Bar

Pre-Workout Carbs: 55 • 130g Banana
412
Fats: 0 • 60g EHPLabs IsoPept

Protein: 51 • 50g Brown Rice, 50g Brown

Post-Workout Carbs: 82 Beans
748
Fats: 24 • 170 Salmon Burger , 70g
Guacamole Kirlkland
• 75g Broccoli
*Be relaxed for this - resting heart rate after workout.

Protein: 40 • 170g Ground Beef (80

4 532 Lean/20 Fat)
Carbs: 48
Fats: 20 • 200g sweet potato
• 75g Asparagus, 100g
Strawberries

Protein: 55 • 115g steak

5 399 • 150g of Brocolli, 1 Danon Light
Carbs: 20
Fats: 11 and Fit Greek Yogurt

SUMMARY
Macros Total G Fibre requirements: Minimum 10g per
Protein: 242 968 1000kcals.
Carbs: 275 1100
Fats: 60 540 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 577 Total: 2608 fruit. Low kcal sauces/seasonings
are fine.

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DIET PLAN

WEEK 4
• This Meal Plan should be followed as closely as possible to be able to achieve
your
goal and see results.

• Depending on where you live, I advise to buy foods very similar to the meals listed.

• Directly track your daily meals using MyFitnessPal, and plug in your macros
provided.

• It is imperative to hit your Macros every day, to allow your body to adapt to the
diet, the more detail you put into the diet, the more detail you will see in
your body.

• Drink 2-3L Per day, you may drink 0 calorie beverages (i.e Coke Zero, Pepsi Zero
etc). Coffee and Green Tea can be great for appetite suppression

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Meal Breakdown Macros Total KCals Food Options

Protein: 48 • 80g OATS

1 517 • 45g Whey Protein
Carbs: 70
Fats: 5 • 140g Blue Berries

Protein: 45 • 130g Banana

Pre-Workout Carbs: 40 • 60g EHPLabs IsoPept
340
Fats: 0

Protein: 51 • 50g Brown Rice, 50g Brown

Post-Workout Carbs: 73 Beans
712
Fats: 24 • 170 Salmon Burger , 70g
Guacamole Kirlkland
• 75g Broccoli
*Be relaxed for this - resting heart rate after workout.

Protein: 40 • 170g Ground Beef (80

4 532 Lean/20 Fat)
Carbs: 48
Fats: 20 • 200g sweet potato
• 75g Asparagus, 100g
Strawberries

Protein: 55 • 115g steak

5 399 • 150g of Brocolli, 1 Danon Light
Carbs: 20
Fats: 11 and Fit Greek Yogurt

SUMMARY
Macros Total G Fibre requirements: Minimum 10g per
Protein: 239 956 1000kcals.
Carbs: 251 1004
Fats: 60 540 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 550 Total: 2500 fruit. Low kcal sauces/seasonings
are fine.

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Phase
Training plan
1

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Training PLAN
Day 1: Push A (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Flate Barbell Bench Press 10 10 10 10

ss Push up’s until failure amrap amrap amrap amrap
incline DB Bench pRESS 10 10 10 10
ss inCLINE db flYS unTIL Failure amrap amrap amrap amrap
1 ARM db RAISES 10 10 10 10
SEATED DB SHOULDER 6 8 10 12
DB LATERAL RAISES 10 10 10 10
CABLE OVERHEAD TRICEP EXT 10 10 10 10
1 ARM CABLE TRICEP PUSHDOWN 10 10 10 10
LEG RAISES 10 10 10 10

Notes:

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Training PLAN
Day 2: Pull A (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Lat Pull downs 10 10 10 10

Natural Grip Pull downs 10 10 10 10
1 arm Cable Row 10 10 10 10
cable row 10 10 10 10
Bent over DB ROw 10 10 10 10
DB SHRUGS 5X10 10 10 10 10
CABLE CURLS 4X10 (no REST) 10 10 10 10
SPIDER CURLS AMRAP amrap amrap amrap amrap
PLANK 4x 1 min 40 sec 30 sec 30 sec

Notes:

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Training PLAN
Day 3: Legs a

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Leg extensions 15 15 15 15
walk db lunges 10 10 10 10
leg presses 20 20 20 20
leg curls 10 10 10 10
stiff leg db deadlifts 10 10 10 12
abductor 10 10 10 10
ss abductor 12 10 10 10
woodchopper 12 10 10 10
ss cable woodchoppers 12 10 10 10

Notes:

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Training PLAN
Day 4: Push B (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

seated db shoulder press 10 10 10 10

db lateral raises 10 10 10 10
1 arm aide cable raises 10 10 10 10
face pulls 10 10 10 10
incline barbell bench press 10 10 10 10
cable flies 10 10 10 10
db skull crushers amrap amrap amrap amrap
weighted dips 12 12 12 12
bosu ball crunches 12 12 12 12

Notes:

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Training PLAN
Day 5: Pull B (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Pendlay rows 10 10 10 10
seated cable rows 10 10 10 10
reverse db fly 10 10 10 10
pull ups
straight arm pushdown 10 10 10 10
1 arm db row 10 10 10 12
concentrated curls 10 10 10 10
reverse ez bar curl 20 20
swiss ball knee tuck 10 10 10 10

Notes:

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Training PLAN
Day 6: Legs b

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

squats 6 8 10 12
smith machine lunges 10 10 10 10
leg extensions 15 15 15 15
lying leg curl 10 10 10 10
calf raises 10 10 10 10
leg raises 10 10 10 10
crunches w/ swiss ball 10 10 10 10
cable woodchoppers 12 10 10 10

Notes:

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