Two topics today: diet fatigue and how to handle it, and checking in with yourself. Diet fatigue is going to hit in any fat-loss phase — it's normal, and it's the turning point where people either quit or stay on the path.
What diet fatigue actually is
You start to get bored with the process. You're eating the same meals every day, your hunger isn't easing up, you're mentally over it. That's diet fatigue. It's normal. But it's also the moment where most people quit — and where you either fall off or push through.
How to handle it — three moves
1. Food variety
Ask yourself: have my meals become repetitive? Am I actually not looking forward to eating any more? That's the red flag. You're not broken — you're bored.
- Switch your protein up
- Switch your carbs up
- Change your snacks
- Add a new herb, spice or sauce
- Try a new recipe from the Recipe Pack
- Rotate your veg through the week
The goal is to make your meals exciting again, without meaningfully changing calories or macros.
2. More flexible eating
This isn't about blowing the diet — it's about smart swaps when cravings are high and you're mentally drained.
Example: Greek yoghurt + fruit is a perfect snack — low cal, high protein, great macros. But if you're over it, swap the berries for a couple of squares of chocolate, or a spoon of Nutella. Same calories, roughly the same macros. It's not optimal for performance — but it's optimal for sticking to the plan. Adherence beats perfection.
3. Mindset — ask yourself the honest question
When you're foggy, fed up, ready to quit — pause and ask:
- Am I actually fatigued, or just bored?
- Would quitting this and going back to old habits actually help me?
Your real why
We can all rattle off the surface answers — want to be better on the mat, want to look better in a rash guard, want to feel comfortable with my top half off. Good. But why do you want those things? Sit with it.
For me it was always confidence. I was the kid who wouldn't take his shirt off in front of his closest friends. When the lads went swimming, I always made up an excuse.
My peak fatness was 140-145 kg — an absolute mess. The lightest I've been since is 79 kg. I know what it's like to be in a deep deficit. Training twice a day. Exhausted. Hungry. Fed up. And I know what's on the other side.
The gap between the person I was and the person I am now — I can't put it into words. If you could bottle that feeling and inject it, or turn it into a pill, everyone in the world would be addicted to it. That's what's waiting for you if you stick to the plan.
Two weeks left — smart swaps to finish strong
- Beef → salmon
- Rice → noodles
- Peanut butter → a bit of Nutella as a treat
- Swap a "smart" snack for something you actually enjoy
And every time the fatigue hits, come back to the why. That's what keeps you going.
Checking in with yourself
Might sound a bit soft, but I've journaled since I was 17. It's always worth looking back — awareness is what keeps you on track.
How many of you started tracking on the Shred and realised "shit, I don't actually move as much as I thought" or "I had no idea how much was going in my mouth"? That's awareness. That's the whole game.
You've been consistent for weeks now. Take that mind and turn it on yourself. Ask:
- How far have I actually come?
- What progress have I made — physically, mentally, behaviourally?
- What habits have I built without realising?
- Am I fitter than I was 7 weeks ago?
- More active? More energy? More confidence?
- Have I built a level of discipline I didn't think was possible?
These are real outcomes — and they don't all show up on the scale or in the before/after photo. Most people blast through a diet phase without stopping to reflect. Reflection is what bridges short-term effort and long-term transformation.
The reflection exercise — 5 to 10 minutes
Grab a pen. Write it out. Break it into four parts:
- What have I improved? Physically, mentally, emotionally.
- What have been the challenges? Cravings, routine, sleep, work, life.
- What lessons or habits do I want to carry forward past the Shred?
- What do I want post-Shred? Where do I actually want to be?
Looking ahead — post-Shred
The remaining lectures will be focused on the post-Shred phase. Summer's pretty much on top of us — barbecues, pool days, holidays, the "what have you been doing?" conversations that are actually good to have.
You've got options for post-Shred. There are the Success Calls if you want to talk 1:1 about what comes next — details are in the callout at the top of the Members homepage.
You've proven you can commit. Now prove you can evolve.
Check in with yourself. Reflect. Earn your wins. And take everything you've built into the next chapter — whether that's more fat loss, muscle gain, or just living a happier life. Keep doing the work.