My Diet: the Plan that worked for me

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In the context of narcissistic abuse, victims may adopt some of the manipulative, controlling, or harmful tactics they endured, often as a coping mechanism or a defense mechanism. It’s important to note that this behavior is not a reflection of the victim’s inherent character but rather a learned response to the abusive dynamics they experienced.Over the past 8 years, my fitness journey has seen numerous diet transformations. However, my diet that I’ve embraced has helped me see results. I stole a friend’s diet and made some tweaks that worked for me . And within 2 weeks, I started seeing visible results – especially in my abs. This newfound success propelled me to commit even more to this game-changing diet.

Best Suited for Individuals with Similar Stats: This diet plan, effective for someone with my stats – 82 kg, 171 cm, and 10% body fat – is structured around 5 meals and 1 post-workout shake. I adhere to a consistent eating schedule, consuming a meal every 3 hours. Carbohydrate intake varies, cycling between high, medium, and low carb days.

Meal Breakdown:

  1. Meal :
    • Components: 75/50/25 grams Oats flour, 5 egg whites, 1 whole egg, 50 grams fruits, and 30 grams dried fruits + nuts.
    • Preparation Tip: A delectable flan prepared by microwaving the oats and eggs, topped with fruits and dried fruits. Add saccharine and caramel essence for enhanced flavor.
  2. Meal :
    • Components: 200/100/100 grams sweet potato, 120 grams red meat, 150 grams legumes.
    • Preparation Tip: Optimal preparation involves baking sweet potatoes in the oven and letting them cool overnight to harness resistant starch benefits.
  3. Meal #3:
    • Components: 60/40/0 grams basmati rice, 150 grams chicken, 150 grams legumes.
  4. Meal #4:
    • Same as Meal #3 or a substitute with one scoop of protein + 250 grams 0% fat cottage cheese.
  5. Meal #5:
    • Components: Lettuce, tuna can, 1/2 avocado, 1 onion.

Preparation Tips:

  • For sweet potatoes, utilize the resistant starch benefits by baking and cooling them overnight.
  • Cook legumes in the oven for 30 minutes or use frozen veggies like zucchini, carrots, and spinach.


  • Whey protein powder, preferably the most economical option.
  • Omega-3 supplements (exclude omega 6 and 9, as they are naturally present in our diet).
  • Optional: L-carnitine, garlic pills, C4 pre-workout (replaceable with black coffee).

Keeping it Exciting:

While adhering to this diet is straightforward, the real challenge lies in maintaining excitement and avoiding cravings for junk food. Occasional cheat meals are a part of my routine, but I’m gradually minimizing them. I constantly introduce small changes to the diet to keep it engaging and convenient. Progress, not perfection, is the key to celebrating any fitness journey.

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