Jordan White's Body Transformation

Current weight: 75kg (11st 12lbs) (Before weight: 73kg)
Height: 1.88m (6’2”)
Body fat: 8%


Jordan aspired to gain muscle and burn fat simultaneously, striving for a muscular yet athletic physique that supports health and longevity as well as aesthetics.

He explains: “For me it’s as much about getting my heart rate up as it is about getting a good pump, mainly because I loathe typical cardio exercise”!

Jordan’s Training/diet regimen:

Typical weekly exercise:

  • Monday: Legs
  • Tuesday: Chest and Tris
  • Thursday: Back and Biceps
  • Friday: Abs and Shoulders
  • Saturday: Hill Sprints

Jordan generally works through different rep ranges within each workout with the use of supersets, trisets, drop sets and rest-pause.

Typical daily diet on training days:

Jordan goes on to say “Being of ectomorphic tendencies, I can get through a fair few calories without gaining weight. That said I try to avoid sugar/grains because they make me feel lethargic so I operate on a High Protein/High Fat/Moderate Carbs diet 80% of the time. I attribute the greatest improvements in my physique to eating more healthy fats, protein with every meal and limiting my intake of refined carbs”.

Daily Diet:


Morning Super Shake* for pre and post workout.

6.45 - Half my supershake (see details below) and tablespoon of peanut butter. 5 grams of beta-alanine in sugar free cordial.


7.15-8.15 TRAINING

Post workout - second half of supershake and a banana


10am - 3 scrambled eggs with 5 slices of chorizo


1pm - Tuna pesto with spinach leaves, sweet potato, boiled egg and beetroot


3.30pm - Apple, Greek yogurt and beef slices. Green Tea


6.30pm - Beef Stew, Chicken Curry or Beef Chilli - all served with a side of greens

Before Bed - 50 grams of oats in water with a half scoop of whey*

He also has oats to keep his muscles fueled overnight and adds in half a scoop of whey merely for additional protein...and taste!

At work he grazes on nuts and boiled eggs when hungry.

NOTE: Jordan’s homemade ‘Supershake’ contains: 1.5 scoops of Whey, 1 raw egg, 5 grams of Creatine, 5 grams of BCAA Powder, 30 grams of ground oats, 100 mls coconut milk, 100mls water.

Jordan has a self confessed love for food and he feels he has found a way to still eat plenty of different meals throughout the day, supplement where necessary and maintain a lean physique whilst attempting to add some mass.

He also runs his own nutrition and fitness blog which is worth a look: – Here he posts recipes and his thoughts on nutrition and training based on his own experiences.

-Thanks for sharing this incredible transformation Jordan!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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