How to Eat whatever you want, and still get the gainz!


Is it possible to eat whatever you like, and still get the results you want?

Last week we introduced Jonathan Potter of JHP Fitness. In July (Saturday 16th) Jonathan we be coming to Thames to deliver a free nutrition talk, and he will also take up the role as CrossFit Thames Nutrition Coach. If you missed that blog post take a read here.

Coach Phil has been a client at JHP Fitness for some time now, so we asked him some questions on his experience so far.

How did you begin working with Jonathan and JHP Fitness?

It’s no secret that nutrition is the foundation for fantastic health and top level performance. I knew more than the basics on what constitutes healthy nutrition and how that differs depending on goals, training type/intensity etc, but I still felt I was missing something.

Coach Jonny began working with JHP Fitness months before me, and after seeing the progress that he made in both his performance in training and with this body composition, I knew I had to give it a try.

So, what do you eat?…It has to be all ‘fish and rice cakes’, right?

Really, I eat whatever I like!

Jonathan gives me daily macronutrient targets and I have to hit a certain amount of protein, carbohydrate, fat and total calories each day, but what I make this up from is really up to me.

Jonathan always advocates making better food choices and he makes me track fruit, vegetable and fibre intake. However the beauty in what Jonathan’s plan provides is the flexibility, if I want to treat myself on a meal out then I just ensure I make it stick within my macronutrient targets.

Whilst I endeavour to make sure I am eating quality foods (meat, vegetables, starch, healthy fats, etc), I love being able to indulge and know that I am not hindering my progress, guilt free gainz!
What are the benefits you have experienced working with JHP?

The biggest benefit for me is the accountability. Whilst I could program my own nutrition, I love being accountable to Jonathan. Knowing I have to report to him each week keeps me on track and keeps me honest, and this consistency is what gets me the results.

My performance is another area I have seen huge progress, really it has gone through the roof! Jonathan understands my needs when it comes to training, physical activity and importantly my goals! This is reflected in how he programs my nutrition. I do not exaggerate when I say that when your nutrition is dialled in you feel like you are cheating, the PB’s flow, you feel amazing inside and outside the gym!

Finally, my body composition has improved lots too. Whilst it was never my primary goal, deep down we all want to look good in our birthday suit! Since working with Jonathan I have dropped several % in bodyfat and my muscle mass has increased significantly.

If you are serious about performing at your best or meeting your other training goals, then you have to be serious about your nutrition!

Interested in JHP Nutritional Coaching?

Jonathan will be launching his nurtiion services at Thames from Saturday July the 16th. On this day he will be giving a FREE nutrition talk to the members of CrossFit Thames! He wants to make this talk relevant to you, so if you have any burning questions you want answered or special topics to be covered then please email them to


You can find out more about Jonathan and his nutritional coaching from our last blog post in which we interviewed him, or head over to his website which has tons of great articles on helpful information on getting your nutrition on track.

Workout of the Day:

A) Strength – Narrow Grip Bench Press

15 Minutes to build to a Heavy Single – No Misses

Narrow grip means hands just outside the smooth part of the barbell – not on the smooth

B) Tempo Bench Press

4 x 8-12 reps at 50%A with a tempo of 2 seconds down, 2 seconds up, and no pauses

40 seconds rest between sets

C) Gymnastic Strength

Every 30 seconds, for 10 minutes:

1 Strict Muscle-Up*

*Modify/Add Load as Required

D) Extra Credit (Perform after class if wanted)

200 Band Pull-Aparts

Break the work down into as many sets as desired/needed

Metcon Class

Workout of the Day:

A) For Time @ 75% Effort:

80 Cal Row
10 Burpees to 6″ target
10 Wall Balls
1 Mile Run
10 Burpees to 6″ target
10 Wall Balls
60 Cal Row + 10/10
800m Run + 10/10
40 Cal Row + 10/10
400m Run + 10/10
20 Cal Row + 10/10
200m Run + 10/10

45 minute time cap