1 Day Diet Plan by Pavel Rudometkin (TheFOrtress)

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What Pavel Rudometkin (TheFOrtress) had to say about his 1 Day Diet Plan

1 Day Diet Plan by Pavel Rudometkin (TheFOrtress)

This time I got in touch with Pavel Rudometkin also known as TheFOrtress on his YouTube channel.
All the questions remain the same in this category, but let us hear what “TheFOrtress” had to say for our readers…

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Could you give us example of your 1 Day Diet Plan?

Answer: I wish I could share my diet plan with you, but I really have no meal plan. I very rarely go on strict diets (to either gain muscle/lose fat) and that is if I have a specific goal that I need to reach for some reason.
Usually, I just try to not stay hungry throughout the day and listen closely to my body (if it really needs calories, and I don’t have the time to make a meal, I’d honestly eat chocolate/other snacks to fill myself up and not lose weight).
If I feel like my body needs protein, I try to drink milk/eat cheese/ or eat a load of chicken to make up for that need and desire.

Any Food tips you would like to share?

Answer: Know where you’re at, and plan from there.
If you’re going to lose weight – plan accordingly. For me to maintain, I only need to keep 2 things in mind – keep my calories at a consistent level (around 2,000) and eat around 50g of protein a day (maintenance).
That’s an easy thing to do – what is yours? Know your limits, stick to them.

What is your favorite Quick and Healthy meal recipe?

Answer: This one has to be a quick shake. I usually have this after a workout to fill up my calorie needs and get plenty of vitamins.
Since my glycogen is depleted after a workout this is what I put into my post-workout milkshake…


  • 4 scoops of vanilla ice-cream
  • 1.5 cups of milk
  • 1 cup of mixed berries
  • 1 banana
  • 1 apple


  1. Put all ingredients into a blender.
  2. Blend it all into a nice milkshake.
  3. Enjoy your shake!

If you’re in need to fill your calories and don’t know how to do it quickly (like me) this is a great way out!

What is your opinion about supplements?

Answer: I believe the Western Diet has everything you need in terms of macros. Sometimes we have deficiencies in Vitamins and Minerals – and those should be supplemented for. Otherwise, just stick with food (not powders).

Please leave your thoughts about Pavel Rudometkin’s (TheFOrtress) 1 Day Diet Plan in comments section bellow.

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