Note: The below article is by Ben Tormey – we recommend subscribing to his website here, where he also offers affordable coaching.


You’ve booked your hotel and your flights. You’ve bought a new bikini or super short shorts, the only thing missing is your beach body! This is your guide to looking good on your holiday. We’re giving you some simple rules to follow, you don’t have to count calories or weigh your food obsessively. The only thing you have to worry about is working on your tan. Dieting doesn’t get easier than this. If you want to exercise too for even better results then we’ve got that covered!

Beach Cozumel – Riviera Maya Ocean View by Grand Velas Riviera Maya, on Flickr

Start Now!

How long do you have left before your holiday? 6 weeks? 12 weeks? The more time you have, the easier it is. Start now, don’t leave it until the last minute, that’s what packing your luggage is for! Mark down the dates of your holiday on your calendar. Now go back through your calendar and mark the start of your diet. We recommend you give yourself 8-12 weeks, with 6 weeks being the absolute minimum.

Your Diet


Weigh yourself now, before you start (yes, unfortunately you do need to do this!). Note down how much you weigh in kilograms. This determines how many servings of protein, carbohydrate, and fat you will eat each day. You are allowed to eat as many fibrous vegetables as you like.

Normal Day

< 60kg

4 servings protein, 4 servings carbs, 6 servings fat.

60 – 80kg

5 servings protein, 5 servings carbs, 6 servings fat.

80 – 100kg

6 servings protein, 6 servings carbs, 7 servings fat.


7 servings protein, 7 servings carbs, 8 servings fat.

Fast Day

This is a protein sparing modified fast (PSMF). You will add 2 servings of protein to your usual intake. There will be no servings of fat, and you will be allowed ½ a serving of carbs in the evening before bed. Remember you are allowed to eat as many fibrous vegetables as you like, use this to suppress hunger during the day.

Add in one or two fast days each week if your diet is shorter, or if you’re starting with higher levels of bodyfat. You can also add in a fast day as your diet progresses to accelerate your fat loss.


You should eat aim to eat 2-4 meals a day, dividing up your protein intake evenly between each meal. Divide up your fat servings between the meals in the early part of the day, and limit your carbs to ½ a serving with these meals. Save the rest of your carbs for your evening meals.

Here’s an example for an 80kg person:

Normal Day

Meal 1 – Breakfast

1 serving protein, ½ serving carbs, 4 servings fat, fibrous green vegetables.

Meal 2 – Lunch

1 serving protein, ½ serving carbs, 4 servings fat, fibrous green vegetables.

Meal 3 – Dinner

1 serving protein, 3 servings carbs, fibrous green vegetables.

Meal 4 – Before Bed

1 serving protein, 1 serving carbs.

Fast Day

Meal 1 – Breakfast

1 serving protein, fibrous green vegetables.

Meal 2 – Lunch

1 serving protein, fibrous green vegetables.

Meal 3 – Dinner

2 servings protein, fibrous green vegetables.

Meal 4 – Before Bed

2 serving protein, ½ serving carbs, fibrous green vegetables.

Serving Sizes


Sauteed Chicken by Dakiny, on Flickr

A serving is approximately 25-30g protein (aiming for 10g+ of EAAs):

  • 100-120g chicken, or turkey (about the size of a deck of cards).
  • 1 can of tuna.
  • 100-120g lean beef, beef, lamb, venison (about the size of a deck of cards).
  • 100-120g salmon, mackerel, sardines (about the size of a cheque book).
  • 1 scoop of whey.
  • ⅔ pot of cottage cheese or a pot of quark.
  • 4 whole eggs (note that this counts as 3 servings of fat too!)
Cards by Wouter Verhelst, on Flickr


fruit by plumandjello, on Flickr

A serving is approximately 20-40g carbs:

  • 1 ½ cups berries or melon.
  • 1 cup of mango or grapes.
  • 2 small or 1 large apple, pear, orange, or other medium-sized fruit.
  • 2 small or 1 medium banana.
  • 1 small glass of fruit juice.
  • Half a cup of oats, quinoa, or rice, weighed before cooking. Or one cup after cooking.
  • 1 medium/large potato or 1 small/medium sweet potato.

(A cup is approximately a portion the size of a tennis ball.)

If you’re leaner, or carrying more muscle mass, choose more dense carb sources like rice and potatoes for most of your meals. If you’re carrying more bodyfat you should choose fruit.

Brand new tennis ball among eight used ones by Horia Varlan, on Flickr


Whipped Cream by ginnerobot, on Flickr

A serving size is approximately 10g of fat:

  • Tablespoon of oil (coconut oil, extra virgin olive oil).
  • Two tablespoons of dairy butter, nut butter, or double cream.
  • Four tablespoons of coconut milk.
  • ½ a medium avocado.
  • Any serving of oily fish or fatty cuts of meat with more than 10g of fat per 100g.
Oil pour by Mel B., on Flickr

Fibrous Vegetables

You can eat unlimited amounts of fibrous vegetables, for example:

  • Broccoli.
  • Cauliflower.
  • Mushrooms.
  • Spinach.
  • Onions and garlic.


Follow the Propane Protocol while you’re dieting to accelerate your fat loss and give you even better results!

What next?

If you need more detailed advice, coaching, or specific meal plans designed for your individual needs, contact us about our consultation packages.

The Next Step

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4 responses to “Simple Dieting for Summer

  1. Definately going to give this a go… With regard to training is the Propane Protocol just three weight sessions a week? Cheers Sam

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