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.

Nutrition

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

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

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

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

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

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

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.