His Six Changes, and Where You Already Are
| Change | What Siim did | You now | Status |
|---|---|---|---|
| More fibre | 30 g to 50–60 g | 54 g | Already done |
| More omega-3 | Towards 4 g/day | ~3.1 g/day | Already done |
| More glycine | Added glycine | 35 g gelatin, about 9 g glycine | Already done |
| Exercise as the base | Weights, zone 2, intervals | 6 lifting days, 15,000 steps | Already done |
| Higher carb, lower fat | ~100 g to 300 g+ carbs, ~150 g to ~75 g fat | 285 g carbs, 97 g fat | Partly there |
| Less protein | 2.0 to 1.4–1.6 g/kg | 2.5 g/kg | Change needed |
| Earlier dinner | 8 PM to 4–5 PM | Not tracked | Change needed |
Four of his changes are already in your day. The real differences are protein, the carb and fat split, and dinner timing.
The New Numbers
| Current | This plan | Siim's literal target at 68 kg | |
|---|---|---|---|
| Calories | 2,830 | 2,800 | 2,800 |
| Complete protein | 172 g | 134 g | 109 g (1.6 g/kg) |
| Fat | 97 g (31%) | 73 g (24%) | 75 g |
| Carbs | 285 g | 380 g | ~420 g |
| Fibre | 54 g | 68 g | 50–60 g |
| Last meal | not tracked | by 5 PM | 4–5 PM |
Gelatin's 30 g of protein sits on top of every figure and doesn't count toward the muscle total.
Why this plan lands at 134 g, not 109 g: whole-food meals carry protein. Getting to a true 109 g means one egg, 80 g of fish at dinner and half your chicken at lunch. That's a long way down for someone lifting six days a week.
Mapped Out
| Item | Amount |
|---|---|
| Eggs | 2 whole (was 3) |
| Chia seeds | 11.2 g |
| Sunflower seeds | 20 g |
| Ground flax | 11.3 g |
| Nutritional yeast | 10 g |
| Rocket, kimchi, iodised salt | handful each |
421 kcal · 27 g protein · 29 g fat · 15 g carbs. Walnuts and olive oil out. CoQ10 and omega-3 still go with this meal.
| Item | Amount |
|---|---|
| Greek yogurt | 120 g (was 170) |
| Rolled oats, soaked overnight | 80 g (was 40) |
| Blueberries | 150 g (was 100) |
| Banana | 1, moved into the bowl |
619 kcal · 26 g protein · 13 g fat · 102 g carbs. Hemp seeds out.
20 g ceremonial cacao, 1 tsp maple syrup, pu-er tea · 2 small apples · 2 medjool dates
Unchanged.
| Item | Amount |
|---|---|
| Chicken breast, raw | 100 g (was 200) |
| Sweet potato, raw | 300 g (was 150) |
| Broccoli | 150 g |
| Nutritional yeast | ¼ cup |
470 kcal · 39 g protein · 3 g fat · 72 g carbs. Sardine and tuna versions work the same way: halve the fish, double the starch.
| Item | Amount |
|---|---|
| Salmon, or lean beef or chicken | 120 g salmon / 150 g lean meat (was 200–300 g) |
| Potato | 350 g |
| Rice, dry weight | 50 g |
| Vegetables | 250 g |
726 kcal · 37 g protein · 17 g fat · 103 g carbs. Calcium capsule with this meal.
35 g gelatin with 1 g vitamin C. This is your glycine, which is one of Siim's changes already covered.
Every Swap
| Out or down | In or up |
|---|---|
| 3rd egg | Oats 40 g to 80 g |
| Walnuts | Blueberries 100 g to 150 g |
| Olive oil | Sweet potato 150 g to 300 g |
| Hemp seeds | 350 g potato at dinner |
| Yogurt 170 g to 120 g | 50 g rice at dinner |
| Lunch chicken 200 g to 100 g | Dinner moved to 5 PM |
| Dinner protein 200–300 g to 120–150 g |
What it does to your micronutrients
| Nutrient | Effect |
|---|---|
| Fibre | Up to 68 g, about 24 g per 1,000 kcal |
| Zinc | Down with less meat. Good, it was running high |
| Calcium | Down about 80 mg with less yogurt and egg. Still near target with the capsule |
| Vitamin E | Down to about 9.5 mg without the walnuts and oil. Just under the 10 mg target |
| Omega-3 ALA | Down without walnuts and hemp. Chia, flax and your fish still cover it |
| Folate | Slightly up from the extra potato, oats and broccoli |
Is This Right for You?
What's genuinely good here
- More carbs. You train six days a week and you're already about 20 g under your own carb target. This is the best idea in the set for you, and it comes from whole foods: potato, oats, fruit, rice.
- Fibre stays high, actually higher. Which you wanted anyway.
Where I'd push back
- Protein at 1.6 g/kg is the wrong ceiling for your goal. The paper on his slide (Morton 2018, PMID 28698222) found the average breakpoint at 1.62 g/kg, but its confidence interval runs to 2.2 g/kg, and the authors themselves recommend up to 2.2 for people trying to maximise muscle gain. His goal is metabolic markers. Yours is muscle and a 200 kg deadlift.
- Skip the methionine restriction. The study he cites (PMID 21346062) was a small trial in people with metabolic syndrome. You don't have it, and restricting methionine works directly against muscle protein synthesis.
- Don't take fat any lower than this. Low-fat diets are linked to modestly lower testosterone, mostly below about 20% of calories. This plan sits at 24%. With conception planned for December, I'd rather sit a bit higher.
- The 5 PM dinner depends on your evenings. If Sebi eats early and you train in the morning, it's easy. If you train in the evening, a 5 PM cut-off leaves you with no meal after training, and that matters more for you than the timing effect. The early-eating evidence is real but modest, and strongest in people with poor glucose control. I can't verify the specific 2026 paper on his slide.
- His starting point isn't yours. He was correcting about 150 g of fat and 100 g of carbs on some days. You're at 97 g fat, 285 g carbs, 54 g fibre, 3 g of omega-3 and no processed food.
What I'd actually run
| Current | This plan | My recommendation | |
|---|---|---|---|
| Complete protein | 172 g | 134 g | ~150 g (2.2 g/kg) |
| Fat | 97 g (31%) | 73 g (24%) | ~85 g (27%) |
| Carbs | 285 g | 380 g | ~340 g |
| Fibre | 54 g | 68 g | 60 g+ |
| Last meal | not tracked | by 5 PM | Earlier where it fits, after training always |
To get there from this plan: put the third egg back, take lunch chicken to 150 g, keep the walnuts, and drop the 50 g of dinner rice. Everything else on this page stays.
Take his carbs and his fibre. Leave his protein ceiling and his methionine idea. Treat the early dinner as optional. The results slide is a sales page for a paid program, so read the testimonials as marketing, but most of the advice on his other slides is sound.