Elliot Burton ab workout


You can spend all day, every day in the gym, but if your diet and supplementation isn’t on point, you’re unlikely to see results when it comes to your strength and physique. But, we get it, supplements can be a minefield and dieting isn’t much easier! Which is why we’ve roped in Fitness Trainer and Content Creator Elliot Burton to share his daily diet and supplementation tips. Want to know more about fasting? Wondering whether cheat meals are good or bad? Elliot’s got you!



“A strong base of nutrition is imperative when it comes to achieving your goals. Without it, you can’t expect to make any significant progress in the gym. It’s extremely important that you take the time to understand the role that nutrition plays when it comes to building the body of your dreams. And, don’t forget, we’re all different, so what works for someone else might not necessarily work for you. However, you can use key information as a blueprint to structure your own plan, tailored to you and your body.



What’s my current situation, you ask? Well, I’m trying to shed some fat and get a little leaner after a few too many lockdown snacks – I’m sure many of you can relate?!



Here’s what an average day of diet and supplementation looks like for me:






First Meal: 12:30/1:00pm


I’ll tend to fast until around 12:30-1:00pm. Fasting is a great way to manage your calories, especially if you’re dieting, as it gives you less time to eat your daily calories, meaning shorter gaps between meals and feeling more satisfied with the quantity of food you’re eating. It is NOT a fat loss hack by any means; it’s simply a tool that I use to help handle the process of being on a calorie deficit.



My first meal will usually be an omelette, packed with peppers, low fat cheese and either bacon or sausage, with a slice of toast on the side.


Snack: 2:30pm


I’ll then have a whey protein shake or a smoothie with a banana and some peanut butter and a protein bar as a snack between my first and second meal.



Second Meal: 4:30pm


At around 4:30pm, I’ll have a small bowl of tuna and sweetcorn pasta.


Third Meal: 7:30pm


It’s dinner time! My go-to is steak with baby potatoes and green veg, such as broccoli, asparagus or green beans. If I’m still hungry after dinner, I’ll have a protein shake, with either one or two scoops.








I also use supplements to help me achieve my goals. I’ve mentioned whey protein, but here are a few others I take:


Whey protein


An easy way to add extra protein into your diet and a great snack option if you’re still feeling hungry at the end of the day. Grenade®’s Hydra 6® protein powder features a unique 50/50 blend of premium whey protein isolate and ultra-filtered micellar casein protein, meaning it can be consumed during the day or right before bed – ideal for those late-night snacks!





So easy to use, creatine monohydrate supplement can be added to protein shakes or BCAAs. It can help speed up muscle growth and can also help your muscles produce more energy during those tough sessions.


BCAAs (Branched Chain Amino Acids)


I like to drink BCAA supplements while I train to help me stay hydrated. BCAAs can also promote protein synthesis and improve recovery.





Got to keep that immune system in tip top condition!


What about cheat days?



I don’t like to use the term ‘cheat days’ or ‘cheat meals’ as I don’t believe that any foods should be labelled as ‘cheat foods’ or ‘bad foods’. However, I do think that balance within your diet is essential. Restricting too much can result in severe cravings and, ultimately, huge relapses, which will massively impact your progress and damage your relationship with food.


I like to implement small amounts of the things I really enjoy throughout the week to ensure I’m never feeling too restricted by my diet. For example, I may have a handful of sweets after dinner in the evening or a small amount of chocolate and then, at the weekend, I’ll often order pizza or something similar for dinner one of the nights.


This helps me stay consistent with my nutrition year-round rather than going all out for a few weeks and then eating whatever I want, whenever I want for months on end. Finding a good balance between foods that are good for your goals and foods that you enjoy the most is key in sustaining your diet long term.



Elliot Burton ab home exercises


At the end of the day, consistency is key so being able to find a well-balanced diet that not only pushes you towards your goals, but also keeps you satisfied, is going to be the key to long term success.”



If Elliot's tips have inspired you to get back on track with your diet, why not take a look at these 3 super healthy, protein-packed recipe ideas?! You can also head over to Elliot's Instagram for more diet and workout advice.