In this podcast, I reveal how I failed my competition meal plan by having indulgences that were outside of my strict and structured meal plan. You will get the brutal honest truth and how slipping up on a meal plan relates to the “marathon” of achieving fitness greatness (and in-flight turbulence.) Of which most people refer to as achieving fitness as a “lifestyle.”

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Brad Newton:

Hi everybody. You’re listening to episode 15 of the Brad Newton show on behalf of Everything to do with fitness model, competitions, my journey to get ready for the world titles and also simplified advice and strategies to get the best out of yourself and your physique.

I have another confession, I’ve got to get this off my chest. Not so that I have to offload it to you, but this might inspire you and maybe give you some different perspectives about what it means to fail a meal plan and if you’ve ever been on a meal plan and you’ve eaten outside of the meal plan and you’ve gone, this is it, complete failure. I can’t do this, I can’t stick to this programme. This is ridiculous. It’s not for me. I can’t lose weight, game over. If you’ve ever had a mentality like that, then you’ll get value from this audio, so stick around.

I have a story for you. It’s a little fun story. It happened very recently. It happened yesterday actually. To give you context though, its 3:30 in the afternoon. I actually have my tee shirt off, as I do this audio recording. So there is some context for you. As some of you are aware if you picked up the story from the beginning, that I’m getting ready for the world titles as a fitness model competitor.  Now, I did my first fitness model competition three, four, five weeks ago. I’m getting ready for my very next competition, literally, five weeks from as I do this recording now, on the 7th of May, 2017.

As you might be aware, I’m on strict meal plans, training plans, that kind of stuff, and it usually means it’s day in and day out, no cheat meals. Everything is by the books. Everything is planned, weighed, measured.  And that kind of thing. Now you know, I am a big big advocate for planning and weighing and measuring and tracking progress and that kind of thing. However, when you are getting ready for a fitness competition, and I know most of you listening to this do not care about it, but some of you might actually be interested in it so I’ll cater to you. The margins for error become tightened and so the meal plans are more strict, they kind of need to be because you’re really trying to get the most out of your physique. You’re up against guys that are already quite lean, so everybody is just trying to get the edge, literally the edge, over the next person. The differences between first, second, and third place is like any other sport. It really comes down to a subjective opinion really.

We all follow pretty much the same types of meal plans and training plans, but whoever executes that the best or whatever has a better chance of placing or wining or whatever. So I want to put this out there that even as a fitness model competitor I still screwed up with my meal plan. I actually did a podcast on this maybe last week or so where something similar like this happened. But I’m going to give you a little twist on this and give you sort of an analogy related to flying, and what it means if you do screw up a meal plan that is given to you by somebody like a coach, a mentor, a personal trainer, whatever.

So what happened for me, yesterday, I was working on my laptop. I was doing some video editing for my youtube channel and I was deprived. I actually for the first time in a while, I actually hated what I was doing. Not hated what I was doing in terms of my video editing, but I was thinking about the fitness model journey very momentarily thinking to myself that this is not worth my time anymore. This is so time consuming. All I’m doing is shopping for food, weighing it, measuring it, chopping it, cooking it, eating it, repeat. Training, meal prepping, posing practise, like going to the gym at 10 or 11 o’clock at night to practise posing and stage practise. And filming all of that and then training. Doing weight training in the morning. Waking up at 5:30 in the morning to do one hour of weight training and that eventually the cardio will come back into it so that we’ll be back to three hours of training a day. So all of this is getting to me. It’s just getting to me.

Under that emotional pressure, which I went through leading up to my first competition I had a mini breakdown. But it wasn’t a complete collapse of the deck of cards, it was just an emotional … Mini emotional breakdown last night where I was like, “Fuck this. I don’t want to do this anymore.” And in defiance I walked to the supermarket, and I was like “I’m going to eat something I don’t … I’m going to eat anything that’s not on that fucking menu. On that meal plan.” And I’ll actually put a photo up of the meal plan on the show notes for this episode. You can go check it out if you like, but that’s pretty much what I’ve been following now for weeks. And no cheat meal. Nothing. And by the way, I didn’t write this meal plan. This was written by my coach who wrote this for me.

Now when I write my own meal plans, I usually include cheat meals in there and little indulgences and things like that. And it worked out completely fine using flexible dieting, everything I teach in my courses. And that’s fine. That’s great. If you’re listening to this, you want to lose a bit of weight, that works out perfect that you can still have meal plans around food you enjoy the most and occasionally have a cheat meal.

Anyway, when you’re getting ready for a fitness comp, there’s none of that. Right? Especially five weeks out. There’s no Little Debbie snacks. There’s no little donuts and little cheat meals. There’s none of that. So it requires a lot of focus and willpower and whatever. But last night I didn’t give a fuck. I went to the supermarket and I was like, “I don’t care what it is. It’s not going to be sweet potato. It’s not going to be chicken. It’s not going to be beef. It’s not going to be turkey.” And so I walked around the supermarket for about 20 minutes. I’m like, “If I’m going to do this, I want to do this right. And I’m going to do this good.” And then I was like, “You know what? No. I’m actually …. ” And it’s interesting when you give yourself time to walk to think, to ponder, that sometimes you don’t go ahead with your original emotional outburst. You just give yourself time to settle down. And I’ve walked around the supermarket for about 20 minutes down different aisles looking for how I would just completely destroy what I was … Been following now for weeks and weeks. Months and months.

Anyways, so I went to the rice cakes and I went to the jam. And you might be thinking, “Oh this is nothing. I was expecting a big tub of ice cream or something.” No no. It was just a stack of brown rice cakes with a small jar of jam. That’s what I walked out with. And so I walked back home, did my job back on my laptop, and I smashed the whole thing. The whole … I’ve never finished off a jar of jam in one sitting before ever. And so I smashed it off completely and then I finished off the rice cakes, and then I thought to myself … You know how you eat something you know you shouldn’t, and then you have that post consumption guilt? Well I’ve never had that. I’ve never had that guilt. I didn’t think to myself, “I shouldn’t have done that. I shouldn’t have done that. I’m never going to do that again. Oh no.” And so I didn’t have that feeling.

So what I did, was I went back to the supermarket about half an hour later, and was like, “You know what? This is part two. This is the sequel. I’m going to do this again. I’m coming back in for the attack.” So now I’m thinking to myself, “What am I going to have this time?” And then I walked around for another 15, 20 minutes, went down the freezer aisle and I’m like “Maybe I could have a nice piece of frozen something. I haven’t had frozen anything for a while except frozen veggie-tables,” or vegetables. Frozen vegetables daily, three, four, five times a day is what I’ve been eating for weeks. The past few weeks. And so I’m like “Well I’m not having frozen vegetables because I have that everyday.” And I thought “You know what? Ice cream’s typically frozen.” So I went to the ice cream section, had a look, and I have not looked in the ice cream section of the supermarket for such a long time I’d forgotten what was there. And so I was like, “Wow. Cornetto’s. Mmm. Box of four. Oh, one, two, three, four. All for me.” And then I thought, what else did I have?

And I used to eat these maxibons, so I’m not sure where you’re listening from but maxibons are an ice cream cake. And so they got a soft biscuit and then there’s a cake … And ice cream thing wedged in the middle. Anyways, so I was like “I’m going to pick up maxibons.” Anyways I’m looking through the window and I couldn’t see them. But they had something similar and so I bought them. It was a box of four little tiny ice cream cake things. Anyways, so I checked out with them. And I was like, “This is it. Part two is about to commence.” Got home and I completely annihilated them. And it felt so good. And again it’s like, “Ooh, I shouldn’t have that. This is it. I’ve gone too far. I should’ve only had one.” No no. I was very proud of the fact that I could’ve eaten the box if I wanted to. Anyways, so I finished off the ice creams and then I didn’t have any guilt. And then I finish off my editing, went to bed, woke up, did my training this morning as per usual. That was fine. And then went to the café, took my laptop, and I usually work in the café often, and I never eat at the café. I usually have [inaudible 00:10:37], a lattes, whatever.

Anyway, so I for the first time in maybe six months, decided to order off the menu at the café. And again this is off the meal plan. And I though to myself, “All right. Why am I doing this?” And then I was asking myself, “Why I am doing this,” and then I quickly answered to that question … I was like, “I’m doing it because I’ve been so restricted for such a long time.” And I thought, “What does that mean? Does that mean that this is the end? Does that mean that I should stop doing this? Does that I’ve completely failed?”

So we get back to the first questions in a sec. I ordered off the menu. I got scrambled … Four scrambled eggs and two slices of sourdough bread, and I enjoyed it. Even though I dropped it on my lap because I never eat at cafes and the very time that I do, for the first time in like six months, I take my first bite and then the whole plate just drops out onto my lap. And I was like, “You’re fucking kidding me?” Like, this is not meant to happen. Anyways so I scooped it off my lap and I ate it. So it kind of dropped on the couch and I had that as well [inaudible 00:11:55]. Anyways, so I finished it and then I thought to myself, “I don’t have any guilt for doing what I did even though it wasn’t on the meal plan.” And I’d never say this to … I’d never tell my coach that I did that because there’s this underlying thing of if you don’t follow your meal plan, you’re weak. There’s that kind of culture in the fitness … I get that feeling anyway, in the fitness modelling culture that if you are not following your meal plan, or your training plan to the best you can, then you’re not a strong competitor.

And I just completely think that’s a lot of bullshit to be honest because I liken this to … Back to flying. I like flying because I have a pilot’s licence so I can relate to it. So if you just hang in there with me, the flying analogy that really rings to what just happened this morning and last night is that we’ve all … Most of us listening … Most of you guys listening have flown planes as passengers and so you’ll know that it’s not always a smooth flight, and that there are times when the pilot needs to make a diversion, swing around the clouds or the turbulence, or change levels, or in worst case scenarios fly somewhere else to a different destination because of certain situations or circumstances. Anyway, so what a pilot would do in a situation where he can’t necessarily fly direct from one place from departure to arrival, is that if there’s for example, turbulence or whatever, or there’s some thunderstorms, he’ll divert around it. But then people don’t really care about that too much. People just want to get to their destination. And so that invariably happens. The pilot makes a diversion, but then invariably goes back on track again and then eventually, 95% of the time we will make it to our destination. We might be 5, 10, 15, 20, 30 minutes late but we get there eventually.

And so with a meal plan … I’m totally for them 100%, and I teach people how to create meal plans on my website around food they actually enjoy. Not like at my level, fitness model competition level where the margins are tighter and it’s more strict and everything, but everybody listening that wants to lose a bit of weight, you need to be on some kind of meal plan. And you can absolutely do it around food you actually enjoy and you can structure the meal plan with the occasional cheat meal and that kind of thing. And you can actually still lose weight. It’s pretty cool. And that’s how I achieve the physique I achieved before I went into this whole competition preparation journey. And so when you include cheat meals and things into a meal plan, you’re less likely going to stray from it. That’s the honest reality. And so that’s why I strayed from mine because it is overly restrictive. It is … There are no cheat or refeat meals.

And so it does create situations like mine even though I’ve been doing this for years and I know how meal plans work. I teach people how to create them. I still fucking collapse every now and again by following strict meal plans given to me by my coach. However, think of it like this. As a plane is an aircraft that makes a diversion around turbulence, no one really cares ultimately about the turbulence. No one really should care about diverting or having turbulence at any point in time during their meal plan, during their journey to lose weight because that’s essentially what it is. It’s no different to your destination being a certain body weight, a certain body composition, a certain look, and then on that journey you go through some turbulence, you go through some rough weather, and that could be you get an emotional meltdown experience where you don’t follow your meal plan. And you might go with a few friends, have a few drinks, have an ice cream, and then that could be the turbulence. That could be the bad weather. But see, no one really … Ultimately you should never care about that. You should never ever dwell on those events because what we really care about, ultimately, is that you get back on track again.

As a pilot, we are going to hit turbulence every now again. We are going to hit clouds that are going to throw you around a little bit, right? We want to divert around that. We don’t care about the turbulence. We just want to get to our destination, and we will get to our destination eventually. I don’t care that you’ve had an ice cream that’s not in your meal plan. Do I really care that I had four ice creams last night, and I had rice cakes and jam, and this morning I had scrambled eggs on toast that wasn’t on my meal plan? Do I really care about that? Do I really have any guilt around that? No, of course not. I don’t because that’s all turbulence. I’m back on track now. So it doesn’t fucking matter what happens.

And it’s interesting when I speak to people in the gym that are going through this initial journey of trying to lose weight, and they get put onto a meal plan, and they stop it … They stop following the meal plan, and I ask them why and it’s always the same fucking story. It’s like, “I was going really well for three days, and then by day number four I went out with a friend and had a glass of wine.” And I’m like, “What happened after that?” And they’re like, “I declared that it wasn’t going to work for me.” And I was like, “One fucking glass of wine. Are you kidding me? One … Health and fitness/body transformation is a marathon to create over a lifetime, and you’re fucking stopping your programme because of a glass wine?”

Now it takes a little bit of courage for me to get honest with people I don’t know because I can do it with people I have good rapport with, but I like to be blunt about these things in that if I can slip up at the level that I slip up at, and I did this … I slipped up many times when I was getting ready for my first ever fitness model competition, only three, four, five weeks ago, where at times I had slip ups like I did last night and this morning, and I still fucking won the competition. So you can’t tell me that one slip up, or multiple small slip ups is going to completely derail you because if you look at turbulence as something that’s going to bring the plane down and crash and hit the ground, then that’s exactly what’s going to happen with your meal plan, with your body transformation. Because the moment you hit a little bit of turbulence, you’ll never come out the other end because at the end of the day you’ll always hit turbulence in your meal plan.

You’ll always hit circumstances where you won’t have food to meal prep because you’ve forgotten, you were tired, you were late for work, you had to catch the train, you didn’t have time, you left your containers at home, you didn’t have time to weigh, the scales are broken, there’s always something that’s going to cause a little bit of turbulence in the process of following a meal plan. Always. We’re living life. And every coach should know this, that if they’re prescribing a meal plan, it should be fucking flexible because we’re living a life that is invariable changeable from one day to the next. We don’t know what’s going to happen tomorrow. We don’t know the train’s going to break down and you’re going to be stuck on it for six hours, and you’re going to miss half your meals. What are you going to do? You going to give up? It’s just turbulence. You’re going to make a diversion, as a pilot would, and then move on to your destination. And it might take you another 15 minutes to get to your destination. In terms of weight loss, it could take another week, or two weeks.

And in terms of the philosophy behind everything I’m saying, you should always keep in mind that a body transformation is a marathon. Like philosophically speaking, it’s a marathon, but everybody wants it to be a sprint. Everybody wants the body tomorrow. And so unfortunately we have marketing companies that reinforce this false notion that you can have the body of your dreams in 30 days or some bullshit like that. But then we always need to remind ourselves, and I can tell you from my experience of screwing this up for a long time before finally getting it right, and I’m still on my own journey. That’s interesting that even after years and years and years, getting my body ready for the stage and at competition level, that I’m still on a journey of my own, and that I haven’t got that end point because the end point is death. Because this is a marathon for me. And those that want a body transformation on the premise of it being a sprint, that they want it in 30 days are usually people that give up when they don’t get it by 30 days. They don’t understand the lifestyle of fitness.

So I hope this makes some sense. But the biggest takeaway from this is not so much my little rant that I fell off the rails with my meal plan, it’s that it doesn’t matter. It doesn’t matter. It doesn’t matter. What matters is that I’m back on track. And so if you’re given a meal plan and you go and have that glass of wine, and it’s not in the meal plan, it doesn’t fucking matter. You know? Just tomorrow, get back on the plan again. And if you can’t by tomorrow, make it the next day. It just means that you’re going to be three days late to your destination.

So I’ve ranted a little bit, but I hope I’ve got my point across and that I’m not a perfect human being, but it’s okay. It’s fine. This will happen. Accept it. Move on. Be happy. Enjoy the process. It’s a marathon not a sprint. So if you like what I have to say, head over to iTunes, give it a rating, however that works, and that help spread the word, boos the rankings and that kind of thing. If you think that this could help a friend, share it with them. I would really appreciate it. Moreso on the front of anybody that you know which has recently started a programme and fallen off the rails, and you feel sorry for them because they were really disheartened by it. Well maybe you can share this story with them, and it might give them some inspiration to keep going again. Right? And so share this with them, send them the link, whatever you’re going to do, that helps this podcast a lot as well.

So I actually have a bunch of free courses on my website helping people like you become the best version of yourself. And so you can head over to and you can go and check out a stack of online video courses that I … Most of them are completely free. Go and check them out and if you have any questions of anything that I’ve talked about, please reach out me You can also add me on Snapchat. I give a little behind the scenes of everything that I do in preparation for a fitness model competition. And it’s good. Maybe you can connect one day, maybe through Snapchat. So again I thank you so much for your time. I have show notes for the photographs of my debauchery. If you want some entertainment go over there on my website to the show notes section for this episode. Thank you so much. You guys are awesome. I really appreciate your time, and have a rocking day. Thanks again for listening.



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