Dan Gaffke's Nutrition And Supplementation Program

I try to keep my diet plan simple but structured. I work shift-work, so it can be tricky sometimes to know when I should or shouldn’t be eating.
Dan Gaffke's 100K Fitness Program

Dan Gaffke's Nutrition and Supplementation Program


I try to keep my diet plan simple but structured. I work shift-work, so it can be tricky sometimes to know when I should or shouldn't be eating. Making a weekly list for meals helps take out the guesswork and last-minute bad decisions. It also makes grocery shopping much easier. I don't count calories; I just try to keep to a fist size proportion of a protein and carbs.

Some days I might end up with 8 or more meals in a day, depending on what shift I'm working. I listened to my body and did not eat just to eat. That made a huge difference in my transformation. Keeping track of meals was also a huge turning point in my transformation. It allowed me to realize how much I was actually overeating! It also kept me accountable for the first time in a long time.

Dan Gaffke's 100K Transformation Challenge before and after photos
Dan Gaffke's 100K Transformation Challenge before and after photos
Dan Gaffke's 100K Transformation Challenge before and after photos.

Nutrition

    Calories: 1069
    Fats: 12.5g
    Protein: 171g
    Carbs: 60g

Meal 1:

Protein 11g   |   Carbs 6g   |   Fat 4g   | Calories 99

Meal 2:

Protein 49g   |   Carbs 18g   |   Fat 3g   | Calories 301

Meal 3:

Protein 24g   |   Carbs 12g   |   Fat 1g   | Calories 154

Meal 4:

Protein 15g   |   Carbs 12g   |   Fat 1.5g   | Calories 121

Meal 5:

Protein 24g   |   Carbs 12g   |   Fat 1g   | Calories 154

Meal 6:

  • Casein Protein

    Casein Protein

    2 scoops Calories: 240
    Fats: 2 g| Protein 48 g| Carbs 6 g

Protein 48   |   Carbs 6g   |   Fat 2g   | Calories 240

Supplementation

Supplementation for me is very consistent, which is the key to my success. Supplementation made transforming myself easier. It made sure I was getting everything my body needed whilst working out and maintaining a hectic work schedule.

Supplements helped me to maintain my strength, muscle and energy while losing fat.

Morning:

Pre Workout:

Post-Workout:

Before Bed:


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