Steal My Diet Frame Work

A great diet is like fuel change for your body … you think clearer, work better. One of my greatest mistakes was not taking my diet seriously, I was never really lean, my gym performance was a hit or miss, overuse injuries were frequent. You simply cannot out-train a poor diet.

As you’re probably a busy professional, eating out can be a pain. So I created this diet framework based on local Singaporean everyday food. Do keep in mind that I’m constantly experimenting, and I tend to lean to higher fat intake because it seemed to work better for me (Fat to built people in general, cuz that’s me).

I’m also no certified dietician, so take this with a grain of salt and adapt to your own needs. Following this frame work< I was able to lose 7kg post-surgery (84kg sedentary fat ass to a decently lean 77kg) with bare minimum training of <6 hours/ week. Also do keep in mind I have been training on and off for a couple of years, my baseline is higher than untrained people.


  • 6 – 8 soft boil egg + handful of Nuts (Almond, Walnut, Macadamia Nuts no soy)
  • Dried frozen berries


  • Mix veg 2 Meats (lean Pork/Chicken/liver) + 2 Vegetable (Broccoli/Cauli and Spinach)
  • Or Double up western food (chicken x2 or chicken + fish) – no fries. Baked beans coleslaw are ok.
  • Fish soup double fish
  • Wonton mee/kway chap
  • Always order for less rice/noodle and if full, don’t finish the Carb. Avoid carb heavy meals like porridge and fried battered fish. Everything add protein.

Tea Break

  • 1 – 2 scoops of protein powder
  • Milk tea or Teh Beng less sugar
  • Ice cream if permit
  • Snack on nuts/ avocado


  • High protein , low to no carbs dinner – go for red meat big portion
  • Salmon fish – high in protein and omega 3
  • Beef/lamb – Red meat good for the heart
  • Lean fish


  • Multivitamin – Alpha M
  • Zinc – 30mg/ day – improves sleep, hair growth and blood
  • Vitamin D – 5k Iu
  • Omega 3 – 1-2 tablets
  • Protein Powder


  • Cut out plastic bottle, Drink at about 3 litre of water per day
  • Vitamin D from sunlight 30mins – 1hr exposure per day depending on frequency – I walk in the sun and listen to ebook
  • Sleep on the side with mouth taped – 6-9 hrs of sleep
  • Reduce blue light exposure 1.5 hr before sleep
  • Avoid most fruits since they are just sugar
  • Avoid soy at all cost


  • Lift 4-5 times a week
  • 1-2 cardio conditioning

My daily intake:

  • 140 – 150g protein + 70 – 90g Fat
    • 6 eggs = 36g protein + 30g fat
    • handful of nuts = 20g – 30g Fat
    • Cauliflower/broccoli very good for reducing estrogen
    • Spinach – iron good for the blood
    • Bok Choi and Watercress – high protein vegetable
    • Protein powder 1 scoop = 20g protein
    • Lunch double meat = 30-40g protein/ Western = 40-60g protein
    • Dinner heavy meat = 40-60g protein (means 2-3 fish fillet)
    • Most of the time not eating enough protein leh

Things to stock up

  • Eggs
  • Frozen fish fillet
  • Briskets
  • Frozen broccoli/ spinach
  • Mentioned vegetables above
  • Frozen berries
  • Supplements
  • More nuts – see can buy wholesale one

Create easy recipes that can be cooked with oven

  • Less washing and effort


Check out Alex’s @sustaingluttony fat loss book here: 10 easy wins for easier fat loss