In this podcast, I discuss how I screwed up my meal plan with an extra serving of rice cakes and jam.

I share how there was a time in the past where I had no self-control and an undeveloped willpower muscle that served a bad junk food addiction.

I bring to light how most people deal with dietary slip-ups and how I managed the psychology around my recent dietary slip-up.

There is something everyone can learn from my slip-up as not even a fitness model competitor is perfect.

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Brad Newton:

Hi everybody, you’re listening to contest prep three of the Brad Newton show on behalf of In this episode I’m going to give you the low-down of how I screwed up and what I’m going to do about it. I know this is a confession, this is like, confessions 101. I did something last night that I wasn’t particularly proud of in hindsight, but I’ve come to realise that this is part of the journey of being a human being. That so many of our actions in life are so caught up on things that we do, as opposed to how we deal with those things that we do, and the psychology around how we move on from things that we do wrong in terms of our diet and so forth.

As you may be aware I’m getting ready for a fitness model competition on the 7th of May 2017. So I’m six weeks out as I record this right now. It’s important that I stick to my meal plan and my training plan as close as possible so that I can yield the best results on the day of the competition. That’s the theory behind it. At the same time there’s the opposing challenge of being what they call a human, which is, there are times when it’s just going to be fucking difficult to completely execute everything that’s on the meal plan or on the training plan. At times you need to improvise.

What I did last night was I overindulged in brown rice cakes and jam, and jam. I know it’s hard, you can’t see this, but if you go to the show notes, I’m going to make sure I put it up in the show notes. You’ll see photos of what I’ve put up, of what I completely destroyed last night. I wasn’t even supposed to, it wasn’t even part of the meal plan.

I had a training session with my coach this morning Penny Lomas. I admitted to her, I said, “Look the meal plan says I can only have five rice cakes and two tablespoons of sugar free jam.” I’ll put this meal plan up on the show notes, you go and check it out. “I’m only supposed to have five rice cakes, two tablespoons of sugar free jam as opposed to workout, however, last night I had the entire packet of rice cakes and I had almost the entire tub of jam at about eleven o’clock last night, and it wasn’t after a gym session.”

“I was at my laptop and I was doing some work with a company as part of this podcast relaunch. I was enjoying the process of getting the relaunch so much, I was enjoying the relaunch so much that I was getting stuck into these rice cakes and I was like, I didn’t care, I enjoyed it at the time. It was really good, they tasted amazing, but then I realised, you know what, I actually screwed up my meal plan for the day. I wasn’t supposed to do that.”

Of course, I’m completely okay with it now because I realise that I consider myself as having pretty good willpower, in fact I surprise myself sometimes in that I can completely switch off, literally like a switch. I can have a cheat meal and that’s it, done. You could have it in the fridge, you could have it in the cupboard and I won’t even touch it.

There was a piece of chocolate in the cupboard and it had been there for four months or three months or so, and I never touched it. It was there the whole time. Then when I won the competition on the 5th of March I had that piece of chocolate. We’re talking a piece of chocolate the size of a coin. I didn’t feel like I was forcing myself to not have it, I’ve just got this something inside of me that’s so well developed, my willpower muscle is so well developed that I just don’t have the urge. I can flick that switch. I do like chocolate but I can flick that switch.

Remember this is a huge contrast to having a sugar addiction. Years ago, I remember, I’ve talked about this story where I had blocks of chocolate and I couldn’t stop myself, I was out of control. Now, I have complete control over my behaviour. It’s unbelievable just how far I’ve come in that respect alone. For some reason I just couldn’t stop myself with these rice cakes and this jam, and I’m like, “Interesting, that I’m still human and that I thought I was indestructible with my willpower but there’s something that still broke through that crack and allowed me to keep going with this and not stop.”

I want to make mention that I’m completely okay with it now because I’ve spoke to Penny about this, this morning. I said, “Look, you need to modify my meal plan, I can’t have rice cakes and jam in there anymore. I love that stuff but you just can’t, I just can’t have it in my meal plan, it’s got to go. You’ve got to put the Vitargo back in there because you can’t overindulge on Vitargo because you’ll just get sick. It’s expensive as well so it’s a bad investment to overindulge in Vitargo.” Anyway, she made a decision on the spot. I admitted to her that I made this slip up last night, I was very open about it and she said, “Look we’ll put the Vitargo back in, fantastic, so that’s not going to happen again.”

I want to talk to you about something because I think this is relatable to everybody. When you’re on some kind of weight loss programme and you are doing so well for a number of weeks on that programme and then you go out with a friend and have a drink and have a beer. Or have fish and chips and then you think, “Well I’ve just completely screwed up my diet.” Then you just go full out because you think to yourself, “Well I’ve screwed up anyway so I might as well just screw up even more, and I might as well just go all in.”

Then the next day you wake up and you continue on that downwards spiral, and then the following day comes along and then you think to yourself, “I can’t stick to diets, this is not for me. It’s not going to work, I can’t make this work.” Then you completely give up. This is a cycle that all of us have gone through. I’ve gone through it in the past, we’ve all done this. The reason being is because I believe that people hold on to their failures when they don’t need to hold onto them.

You know, I just told you that even at a competition level I still fucked up, I still slipped up. I still had that whole packet of …. I mean look, you could be like, you could’ve had a packet of lollies. I had a packet of brown rice cakes and a jar of jam. It could be a bowl of ice cream, it could be a tub of ice cream that you had. What people do is they hold on to that failure and then they blanket that failure across a generalisation of it being a complete failure. They don’t recognise that if you’ve gone off track with your diet in a moment, that it’s a momentary failure, not a complete failure. Do you understand that difference?

It’s like, for me when I finished off that packet of rice cakes last night and that jar of jam I didn’t think to myself, “That’s it, my competition journey is over.” That’s ridiculous, that’s crazy thinking. [inaudible 00:08:11] to think, “That’s it, I’ve screwed this up. I’m out of the competition. I’m out. I can’t do this anymore it’s not for me.” Of course not!

You need to do the same thing. Like go, “Okay, great. I screwed up, I know what caused the screw-up. I’m not going to walk down the aisle of the supermarket anymore. I’m not going to be associating with this person anymore, at least for the short term, because every time they have a cigarette it reminds me of a cigarette. At least for the next six months or whatever, six weeks, I’m not going to associate with this person. I’m not going to be around somebody who smokes because that’s going to be the trigger for me. I’m not going to drive past that service station, I’m going to take a backstreet. I’m not going to walk down this aisle of this street, or this lane way, I’m going to go somewhere else.” You just got to figure out a way of avoiding that ever happening again.

What I did was I told Penny, “Look you need to take those rice cakes and that jam out of my meal plan completely, put the Vitargo back in.” That’s a solution. That’s practical, that’s very practical. So, I move on. That’s it, end of story. I’m on track. Yeah I slipped up, who cares, move on. Let’s be happy, let’s be happy. Do the same thing, all you need to do is the same thing. Don’t hold onto your failures.

I spoke to someone at the gym about this, last week actually. She said, “Look you know what, I slipped up,” and she overindulged in something. She goes, “That was it I just kept going. I just didn’t stop. Then the next day I didn’t stop. I just kept going and then I just gave up on and what I was doing with the meal plan.” I said, “Ah!” Everything I’ve just told you right now I said to her, and she said, “Very interesting.” I said, “It is interesting because most people hold on to failures for much longer than what they need to.” Don’t hold onto your fucking failures. You slipped up, all right we’re human let’s move on. Okay? How do we avoid this from happening again and let’s have a nice day. Let’s move on from this.

I think if you have that attitude it will completely change the dynamics of how you approach your failures. Your small digresses in your meal plan or your training plan, or whatever it is, plan that you’re doing. I had to put it out there. I’m very happy to admit this sort of stuff and if you can connect to this in some way that’s great. We can all learn from each other.

So that’s where I’m at. So no more … I’ll actually put photos up of the damage that I did, up on my website in the show notes. Go, and check it out for this contest prep three episode. You’ll see the damage there as well. I don’t care, I’m very open about this. It’s funny because I share all this kind of stuff through Snapchat and Instagram stories because I’m a big believer in just having an open book about everything. I want to show the world that you can be absolutely healthy, fit and strong, and be still fucking human about it too.

There are so many people on Instagram for example, that they portray this perfected, orchestrated life. They have this perfect body but they never ever show the blood, sweat, and tears behind the scenes of what it took to get there. It creates this curiosity with people of, “I wonder what it was like for them to get to where they are now? I wonder what it was like for them to have those big glutes. I wonder what it was like for them to have that great physique and want to have that beach body.”

It creates this kind of mystery that I’m all about smashing through and just being completely transparent. I think if I can share with as much transparency as possible my journey to get ready for the world titles and that I’m still fucking human. I’m not afraid to admit it and I still make mistakes, but it’s not about making the mistakes it’s about how you manage that psychology around it. That, everybody can really connect to that and go, “Gosh he’s human, I’m human, we’re all fucking human! Let’s work together as a team and all reach our goals together.”

I hope that I’ve maybe inspired you a little bit and if you have overindulged in a programme or you were doing some kind of programme and you’ve gone off track a little bit, it’s not the end game. It’s not finished, it’s finished if you give up. That’s when it’s over. I’ve been doing this for years, I’ve screwed up more times than you can imagine with all sort of things. I’ve injured my back, I’ve pulled muscles. I’ve done things wrong, I’ve done diets that were not effective. I’ve made all sort of mistakes. I’ve got roped into scams and spent thousands of dollars on magazines and seminars, programmes, juicing cleansers, all this bullshit, whatever. I’ve made all these mistakes and now I’m in a position where I’m going for the world titles. I’m trying to knock out number one in the world, and that you can totally do that and still be imperfect. That I’m not perfect.

So anyway, that’s my rant, it’s over. If you want the behind the scenes of everything I do, of course, go over to Snapchat and add me over there and you’ll get everything I do behind the scenes. My meal planning in the kitchen, I give little demos. I want to go the gym and train, I have a little thing, I film all of that so you get to see what I’m training, how I’m training. Confessions, all kinds of shit. Everything I put on, it’s a lot of stuff that I would just not put in a normal YouTube video. It’s all the behind scenes of everything. Or Instagram stories, I’m now starting to use more of now. Add me on Instagram, SeekFitLife, or add me on Snapchat and we can connect on there.

If you have any questions you can always reach me directly on those platforms as well. You can DM me, you can Snapchat direct me, message me, whatever, and I’m more than happy to help you out. I actually help people directly through Snapchat if they have questions about anything to do with body transformations, protein, whatever. Ask me anything, I help people.

That concludes the episode my friends. If you like what I have to say review it on iTunes, it helps me a lot. Share it with your friends, write a review, one or two sentences over on iTunes. It helps boost the ranking of this thing and I can really spread awareness to fitness, health and everything like that, to the world that needs it more.

Thanks again and you guys are awesome. Take care, speak soon.



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