Dylan Gemelli's Diet... You asked for it, So HERE IT IS!

[dylangemelli]

Okay, so I am writing this thread because of all the questions I have been asked about my diet... There are many of you wanting to know what it is that I do for my diet... So I am going to fill everyone in...

HOWEVER UNDERSTAND THIS BEFORE READING ANY FURTHER...

This is what works FOR ME... I have been studying nutrition for over 10 years and have been a certified trainer and nutritionist for 5... My job is to find out what works for EACH INDIVIDUAL... What works for one person MAY NOT work for everyone... For EVERY STUDY out there I can probably show you a study that COUNTERACTS IT...
FOR ALL YOU KNOW IT ALLS OUT THERE that will certainly have something to say about the diet, I DONT GIVE A FCK if you agree or not and if you make some stupid a$$ remark in this thread it will be ignored... I am simply stating what works FOR ME... I don't want to hear that I need to do this or that or you disagree because you know what, my results speak volumes and that's why people want to know what it is that I am doing... So please keep any negative comments to yourself because like I said, they will BE IGNORED...

Also, PLEASE DON'T tell me me that it is expensive... I KNOW that its expensive but to eat healthy IT COSTS MONEY... I am willing to spend money on keeping healthy...
I am more than happy to answer any questions anyone has about this meal plan... Just responds to the thread with any questions!!


NOW, also keep in mind the heavy amounts of cardio I do in a day as well... Many of you already know but this is the breakdown... I run 5.75 miles everyday... 8.5 mph on the treadmill... 40 minutes total... Then I stairclimb 20 minutes on level 13, which comes out to roughly 5 miles... Then I elliptical for 2 miles in 15 minutes... After cardio I do an extremely heavy and intense lifting session for 1.5 hours... So I am burning a lot as well...
My daily intake is roughly 3500 calories a day and my protein intake is between 475-500 grams a day..


Here is a breakdown of other nutrients... I rank them on my intake as high, low or moderate...
carbs - moderate... fats - low to moderate... sodium- low... sugar... low... fiber - high
Here is my typical day of eating... It stays pretty similar each day... Keep in mind too that I weigh ALL my food and MEASURE ALL my food as well and I track EVERY calorie EVERY DAY...



A.M. breakfast:
10 egg whites cooked and folded into an omlette... I then take half a serving of peanut butter which I melt and spread on top of the egg whites... Then I take 1 packet of sugar free maple and brown sugar oatmeal and spread it on top of the egg whites... I use two packets of equal sweetener on the top of the oatmeal...
Caloric breakdown: Egg whites - 170 cals 35 pro... Peanut Butter... 100 cal 4 pro Oatmeal... 100 cal 4 pro...


About an hour later... on my way to the gym I have a whey protein drink, mixed with water only... 120 cal 22 pro...


As I arrive at the gym, pre cardio I have on Pure Protein Bar... They are the healthiest I have found due to the low sugar and low fat... You have to pick the right flavors for the best macros... The strawberry shortcake is the best nutrient wise... They very from 180 cal - 200 cal and 18 - 20 pro...


Then after cardio before lifting I have another protein bar... same kind and same macros... I also have one can of celsius energy pre lift which is only 10 calories...
Post workout I have another whey drink, water only... 120 cal 22 pro...


About an hour after my workout I have 1 container of PLAIN greek yogurt... I ONLY eat plain due to the low sugar... Any flavored greek has way too much sugar in it... So I only have the plain... 100 cal 18 pro... This is my secret weapon for gettin a lot of extra protein with no fat and low calories...


An hour after the greek yogurt I have on Apex crunch bar... 150 cal 10 pro... They taste great... are low in fat and give a decent amount of protein... This is one of the few things I have with sugar over 10g in it...


An hour later I have one can of light chunk tuna in water... I drain it to eliminate any sodium that is in it... 100 cal 24 pro... I prefer starkist or bumble bee but have actually been eating the wal mart brand because it tastes just as good and is only 80 cents a can... I use mustard on my tuna... Mustard is one of the few things that you can use on food that has absolutely no calories or anything else in it for that matter... I also have another container of greek yogurt with the tuna... 100 cal 18 pro...



About 45 minutes later I have another whey shake... This is my low carb whey... 110 cal 25 pro
Okay so I take 2 need2slins before my two biggest meals which are the next two...
An hour later I have 9 egg whites... I have 1.5 servings of special K with protein cereal HOWEVER, I DO NOT USE MILK IN MY CEREAL... I have COMPLETELY cut out milk from my diet because it had a negative effect on my shred... I use sobe flavored water in my cereal... It sounds gross but its actually really good... cereal 150 cal 15 pro... I have one more container of greek yogurt... 100 cal 18 pro and I have 1 Safeway brand fiber bar... 100 cal 6 pro...


1 hour later I have 9 more egg whites... 150 cal 32 pro


Next I take 2 need2slin again... this is my biggest meal of the day... unfortunately its a bit later at night but I work nights so it has to be this way... it has not had any negative effect on me whatsoever... USUALLY I have 2.5 servings of fat free ground turkey... this is so good for you... each serving is 120 calories and 28 protein... NO FAT at all... 2.5 servings is 300 cal and 70 pro... Then I normally cook a good two servings of mushrooms and onions together and sometimes I add some tuscan vegetables as well... mushrooms 20 cal a serving and 2 pro... I usually have 1 serving of the vegetables as well... its a green and red pepper combo with broccoli and mushrooms... 25 cal and 1 pro... Sometimes I use ketchup on the turkey or others i mix it with greek yogurt... I alternate the ground turkey with chicken breasts or WHITE FISH... I ONLY eat white fish... NO salmon or other fish that not white... I just never have had luck with salmon... I do not eat any sort of fatty fish, whether its designated as good fat or not, it just doesn't work for me... After I have this meal, I eat the same breakfast that I had with the egg whites, peanut butter and oatmeal... I also have a whey/casein combo drink... Then I finish off with another safeway fiber bar... Now I spread this last big meal out a bit... I eat the turkey or chicken or fish then wait about 20 minutes to have the egg white meal... Then another 20 before the whey/casein and fiber bar...

Also keep in mind that I drink a lot of water throughout the day... I do not drink anything else at all except for the one can of celsius and the small amount of sobe I use in my cereal... Otherwise it is water only for me...


So this is my diet... It stays consistently the same... It may seem boring to some but when I get on a routine, especially one that works, I stick with it! I hope this helps all of you out with what any questions you may have and helps you achieve any goals you have as well!!

 

[die faster]

i think ill have to try some plain greek yogurt

 

[TheSVPdeal]

Fuckin A, Bro. Thanks for the secret. Now watch out! ;-)

 

[dylangemelli]

i think ill have to try some plain greek yogurt

im telling you right now, thats a staple for my diet...im not sure where you live, but if you have a safeway there, Open Nature is the brand you want... its so good... the most widely known is chobani and thats really good too but open nature is the best...

 

[dylangemelli]

Fuckin A, Bro. Thanks for the secret. Now watch out! ;-)

LOLLL glad to share it bro! Its been great to me so far!

 

[TheSVPdeal]

im telling you right now, thats a staple for my diet...im not sure where you live, but if you have a safeway there, Open Nature is the brand you want... its so good... the most widely known is chobani and thats really good too but open nature is the best...

I agree that Greek yogurt is awesome.

 

[igomad]

i keep wondering what the hell is wrong with fat and sodium? both are essential for your body to function properly

certainly some eggs or some good red meat would do you better then all the XY protein bars

 

[dylangemelli]

if you want to eat fat and sodium go right away... im cool without it... i still have some fat in my diet, but not much... i already dont like salt as it is and definitely don't prefer the water retention that comes along with it... to each his own, like i said, but for me, to stay shredded, i'll pass... i think im functioning fine my friend...

 

[TheSVPdeal]

if you want to eat fat and sodium go right away... im cool without it... i still have some fat in my diet, but not much... i already dont like salt as it is and definitely don't prefer the water retention that comes along with it... to each his own, like i said, but for me, to stay shredded, i'll pass... i think im functioning fine my friend...

You're obviously functioning fine, considering your program and shitty work schedule. With that against you and still killing it. . .

 

[johnnyboy3689282]

if you want to eat fat and sodium go right away... im cool without it... i still have some fat in my diet, but not much... i already dont like salt as it is and definitely don't prefer the water retention that comes along with it... to each his own, like i said, but for me, to stay shredded, i'll pass... i think im functioning fine my friend...

I agree with this. Egg whites are no sodium bro. Sodium bloats me like crazy. I can eat a gallon of ice cream n gain 2 lbs. I eat 10 hot wings n bloat 7 -9 lbs...

Nice diet bro. Glad u know what works for u. itz all part of trial and error..


Sent from my LG-E739 using EliteFitness

 

[dylangemelli]

You're obviously functioning fine, considering your program and shitty work schedule. With that against you and still killing it. . .

thats what i was thinking, but what do i know?? =) i pretty much wasted about 10 minutes typing that entire opening disclaimer... LOL i just KNEW it would be matter of time before someone had something ridiculous to say...

 

[dylangemelli]

thanks bro, i appreciate it... that's what im saying... we ALL REACT DIFFERENTLY... for me, sodium is not anything i prefer for what my goals are... just like you said, it doesn't treat you well either... Other people can probably eat a ton and not have anything occur...

Ive been doing trial and error for so long and that's what you have to do... find out what your body responds well to and what it doesn't... that's what i have done and it is so far working... if things need adjusted to goals, i will do so but right now, this is treating me right!

thanks for the support bro...

I agree with this. Egg whites are no sodium bro. Sodium bloats me like crazy. I can eat a gallon of ice cream n gain 2 lbs. I eat 10 hot wings n bloat 7 -9 lbs...

Nice diet bro. Glad u know what works for u. itz all part of trial and error..


Sent from my LG-E739 using EliteFitness

 

[Anabolic chest]

Okay, so I am writing this thread because of all the questions I have been asked about my diet... There are many of you wanting to know what it is that I do for my diet... So I am going to fill everyone in...

HOWEVER UNDERSTAND THIS BEFORE READING ANY FURTHER...

This is what works FOR ME... I have been studying nutrition for over 10 years and have been a certified trainer and nutritionist for 5... My job is to find out what works for EACH INDIVIDUAL... What works for one person MAY NOT work for everyone... For EVERY STUDY out there I can probably show you a study that COUNTERACTS IT...
FOR ALL YOU KNOW IT ALLS OUT THERE that will certainly have something to say about the diet, I DONT GIVE A FCK if you agree or not and if you make some stupid a$$ remark in this thread it will be ignored... I am simply stating what works FOR ME... I don't want to hear that I need to do this or that or you disagree because you know what, my results speak volumes and that's why people want to know what it is that I am doing... So please keep any negative comments to yourself because like I said, they will BE IGNORED...

Also, PLEASE DON'T tell me me that it is expensive... I KNOW that its expensive but to eat healthy IT COSTS MONEY... I am willing to spend money on keeping healthy...
I am more than happy to answer any questions anyone has about this meal plan... Just responds to the thread with any questions!!


NOW, also keep in mind the heavy amounts of cardio I do in a day as well... Many of you already know but this is the breakdown... I run 5.75 miles everyday... 8.5 mph on the treadmill... 40 minutes total... Then I stairclimb 20 minutes on level 13, which comes out to roughly 5 miles... Then I elliptical for 2 miles in 15 minutes... After cardio I do an extremely heavy and intense lifting session for 1.5 hours... So I am burning a lot as well...
My daily intake is roughly 3500 calories a day and my protein intake is between 475-500 grams a day..


Here is a breakdown of other nutrients... I rank them on my intake as high, low or moderate...
carbs - moderate... fats - low to moderate... sodium- low... sugar... low... fiber - high
Here is my typical day of eating... It stays pretty similar each day... Keep in mind too that I weigh ALL my food and MEASURE ALL my food as well and I track EVERY calorie EVERY DAY...



A.M. breakfast:
10 egg whites cooked and folded into an omlette... I then take half a serving of peanut butter which I melt and spread on top of the egg whites... Then I take 1 packet of sugar free maple and brown sugar oatmeal and spread it on top of the egg whites... I use two packets of equal sweetener on the top of the oatmeal...
Caloric breakdown: Egg whites - 170 cals 35 pro... Peanut Butter... 100 cal 4 pro Oatmeal... 100 cal 4 pro...


About an hour later... on my way to the gym I have a whey protein drink, mixed with water only... 120 cal 22 pro...


As I arrive at the gym, pre cardio I have on Pure Protein Bar... They are the healthiest I have found due to the low sugar and low fat... You have to pick the right flavors for the best macros... The strawberry shortcake is the best nutrient wise... They very from 180 cal - 200 cal and 18 - 20 pro...


Then after cardio before lifting I have another protein bar... same kind and same macros... I also have one can of celsius energy pre lift which is only 10 calories...
Post workout I have another whey drink, water only... 120 cal 22 pro...


About an hour after my workout I have 1 container of PLAIN greek yogurt... I ONLY eat plain due to the low sugar... Any flavored greek has way too much sugar in it... So I only have the plain... 100 cal 18 pro... This is my secret weapon for gettin a lot of extra protein with no fat and low calories...


An hour after the greek yogurt I have on Apex crunch bar... 150 cal 10 pro... They taste great... are low in fat and give a decent amount of protein... This is one of the few things I have with sugar over 10g in it...


An hour later I have one can of light chunk tuna in water... I drain it to eliminate any sodium that is in it... 100 cal 24 pro... I prefer starkist or bumble bee but have actually been eating the wal mart brand because it tastes just as good and is only 80 cents a can... I use mustard on my tuna... Mustard is one of the few things that you can use on food that has absolutely no calories or anything else in it for that matter... I also have another container of greek yogurt with the tuna... 100 cal 18 pro...



About 45 minutes later I have another whey shake... This is my low carb whey... 110 cal 25 pro
Okay so I take 2 need2slins before my two biggest meals which are the next two...
An hour later I have 9 egg whites... I have 1.5 servings of special K with protein cereal HOWEVER, I DO NOT USE MILK IN MY CEREAL... I have COMPLETELY cut out milk from my diet because it had a negative effect on my shred... I use sobe flavored water in my cereal... It sounds gross but its actually really good... cereal 150 cal 15 pro... I have one more container of greek yogurt... 100 cal 18 pro and I have 1 Safeway brand fiber bar... 100 cal 6 pro...


1 hour later I have 9 more egg whites... 150 cal 32 pro


Next I take 2 need2slin again... this is my biggest meal of the day... unfortunately its a bit later at night but I work nights so it has to be this way... it has not had any negative effect on me whatsoever... USUALLY I have 2.5 servings of fat free ground turkey... this is so good for you... each serving is 120 calories and 28 protein... NO FAT at all... 2.5 servings is 300 cal and 70 pro... Then I normally cook a good two servings of mushrooms and onions together and sometimes I add some tuscan vegetables as well... mushrooms 20 cal a serving and 2 pro... I usually have 1 serving of the vegetables as well... its a green and red pepper combo with broccoli and mushrooms... 25 cal and 1 pro... Sometimes I use ketchup on the turkey or others i mix it with greek yogurt... I alternate the ground turkey with chicken breasts or WHITE FISH... I ONLY eat white fish... NO salmon or other fish that not white... I just never have had luck with salmon... I do not eat any sort of fatty fish, whether its designated as good fat or not, it just doesn't work for me... After I have this meal, I eat the same breakfast that I had with the egg whites, peanut butter and oatmeal... I also have a whey/casein combo drink... Then I finish off with another safeway fiber bar... Now I spread this last big meal out a bit... I eat the turkey or chicken or fish then wait about 20 minutes to have the egg white meal... Then another 20 before the whey/casein and fiber bar...

Also keep in mind that I drink a lot of water throughout the day... I do not drink anything else at all except for the one can of celsius and the small amount of sobe I use in my cereal... Otherwise it is water only for me...


So this is my diet... It stays consistently the same... It may seem boring to some but when I get on a routine, especially one that works, I stick with it! I hope this helps all of you out with what any questions you may have and helps you achieve any goals you have as well!!

How tall are you? How much do you weigh? What is your BF%?

Thanks

 

[bigbassturd]

Hell yes been waiting on this! Thanks dylan! To be truthful, your diet is not that far off from my own, but like you said it's all trial and error so I've been tweaking it a lot and now I've got some more guidance.
One question, is greek yogurt non dairy?
I shop at basic foods which is an all organic/health food store so I know how expensive eating healthy is, but I don't get why some bros will spend hundreds or thousands on supps and AAS, gym memberships, and pct and then wanna eat a $5 pizza or some shit to save money.

Sent from my Droid using EliteFitness

 

[gatemoney]

Thanks for the post.
How much water do you drink each day?

 

[dylangemelli]

how tall are you? How much do you weigh? What is your bf%?

Thanks

6'1", 193, 6.2%

 

[dylangemelli]

Hell yes been waiting on this! Thanks dylan! To be truthful, your diet is not that far off from my own, but like you said it's all trial and error so I've been tweaking it a lot and now I've got some more guidance.
One question, is greek yogurt non dairy?
I shop at basic foods which is an all organic/health food store so I know how expensive eating healthy is, but I don't get why some bros will spend hundreds or thousands on supps and AAS, gym memberships, and pct and then wanna eat a $5 pizza or some shit to save money.

Sent from my Droid using EliteFitness

lolll on the pizza comment... thats like buying a new mercedes and not using premium gas... it just makes no sense at all...

greek yogurt is dairy... i don't have much dairy in my diet, but some is needed...

 

[IceIzNoble]

That's the mistake I was making,
I'm getting enough protein (300-350g a day)
My carbs are abit too high and the timing is abit wrong, I think i'm taking abit too much carbs during the day while im at work.
I'm changing it now so most my carbs are in the morning / 2 hours before workout and post workout

IcE

 

[dylangemelli]

Thanks for the post.
How much water do you drink each day?

i dont know the exact amount but its definitely a lot... you should be drinking water throughout the day... i ALWAYS have a big bottle of water on hand...

 

[dylangemelli]

That's the mistake I was making,
I'm getting enough protein (300-350g a day)
My carbs are abit too high and the timing is abit wrong, I think i'm taking abit too much carbs during the day while im at work.
I'm changing it now so most my carbs are in the morning / 2 hours before workout and post workout

IcE

i have to believe that you are right... try that out and see how it works... we obviously need carbs... here's a fact... there is only one source of energy for our brain... that's carbs... true fact there however, im not big on carb loading, i never have been... its hard for me because i'm italian, so therefore i LOVE pasta and bread but i've had to cut it out to achieve my goals... I do eat carbs, but they are better served before working out or before a time when you are being active... if you are just sitting at work, definitely not a good idea... try what you said and see how that works... i think you will find it to be much more effective for your goals...

btw... I don't know how I missed this before, but the quote under your avatar is awesome! i just about fell off my chair reading it... love it!

 

[nelson_303]

Great post man.. Hey what other stuff and timing do you mix in. Like fish oil, bcaa, and other OTC supplements you use. Saw a few in you diet... And the Sobe water in cereal. Holly shit.

 

[dylangemelli]

Great post man.. Hey what other stuff and timing do you mix in. Like fish oil, bcaa, and other OTC supplements you use. Saw a few in you diet... And the Sobe water in cereal. Holly shit.

thanks bro! well right now, here's my supp lineup... im stacking sarms mk2866 and s4... first thing in the a.m. i take daa and one pill of lean xtreme... I take creatine nitrate, joint formula and one tab of fish oil...pre workout i take 8 n2amp... 4 hours later, i take one lean xtreme and one fish oil... 4 hours later, another lean xtreme... i then take 2 need2slin before my meal and then the same 2 need2slin before my next meal... so for right now, thats my lineup... its continuously changing dependent upon what im running...

 

[burnthiscorpse]

I agree with you that a routine diet day in day out with basically the same things is easier than trying to switch shit up all the time.
Are you doing the amount of cardio you are just to maintain bf%? I'd fucking croak if I did as much cardio as you

Also everything your doing is obviously working. But Im just curious how the hell you lift heavy after a serious cardio session? That blows my mind. I would think you would be exhausted. Stims or not.

Do you have any plans to push it to the next level? As in getting up into the 210 lb range? I know some guys get to a point and are happy where they are.

Anyways, great job. you look phenominal. Always read your threads.

 

[lartinos]

The Palumbo diet is a better system (as he stated this is not a system) for those looking for dieting advice. It is always interesting to hear someone's specific diet though!

 

[dylangemelli]

thanks for the compliments and feedback bro... lolll at your cardio comment...

you know i was just tellin one of my bros the other day... if i went to the gym and tried to just start lifting, without doing the cardio i do, there's no way i could lift as heavy and hard as i do... i know that makes absolutely no sense at all but thats the point im at right now... i just started using n2amp, otherwise i really wasn't taking stims... i think my body is just trained this way now because i've been doing it so long...

my next cycle plan is ultradrol/trenazone/transaderm... i am confident that will get me a nice 10 lb. gain... the ultimate goal is the get around 225 with 6% body fat... for me, im the type that when i want it, i won't stop until i get it... so by years end, i will be at 225 with 6%... =) if i have to run f'ing beastdrol after ultradrol, then fck it, i will! =)

thanks for the support bro...

I agree with you that a routine diet day in day out with basically the same things is easier than trying to switch shit up all the time.
Are you doing the amount of cardio you are just to maintain bf%? I'd fucking croak if I did as much cardio as you

Also everything your doing is obviously working. But Im just curious how the hell you lift heavy after a serious cardio session? That blows my mind. I would think you would be exhausted. Stims or not.

Do you have any plans to push it to the next level? As in getting up into the 210 lb range? I know some guys get to a point and are happy where they are.

Anyways, great job. you look phenominal. Always read your threads.

 

[IceIzNoble]

i have to believe that you are right... try that out and see how it works... we obviously need carbs... here's a fact... there is only one source of energy for our brain... that's carbs... true fact there however, im not big on carb loading, i never have been... its hard for me because i'm italian, so therefore i LOVE pasta and bread but i've had to cut it out to achieve my goals... I do eat carbs, but they are better served before working out or before a time when you are being active... if you are just sitting at work, definitely not a good idea... try what you said and see how that works... i think you will find it to be much more effective for your goals...

btw... I don't know how I missed this before, but the quote under your avatar is awesome! i just about fell off my chair reading it... love it!

Hehehe, would feel just like home, if not better. LOL
I'll defo give it a go and let you know how it goes, oh and greek yoghurt is so good, I love mixing it with blueberries.

Great post btw <3.

PS, Check your PM if my avvy got to you.

IcE

 

[dylangemelli]

blueberries are a great add to greek yogurt although I have actually developed a liking for the plain flavor... it took awhile but i definitely like it that way... let me know how everything works out for you!

Hehehe, would feel just like home, if not better. LOL
I'll defo give it a go and let you know how it goes, oh and greek yoghurt is so good, I love mixing it with blueberries.

Great post btw <3.

PS, Check your PM if my avvy got to you.

IcE

 

[mattrag]

Dylan thx for this. I think the thing we are missing with the fats is that you are getting some. Not a lot but you get one serving of pb (16g fats) I'm sure your protein bars got like 2-5g, the turkey got a little and so does the oats. So I'd say you're getting in like around 50-60g. And that is what the body builders of old used.
I must say though that is an extreme amount of meal timing lol. Killing it bro!!! Keep it up!

 

[dylangemelli]

Dylan thx for this. I think the thing we are missing with the fats is that you are getting some. Not a lot but you get one serving of pb (16g fats) I'm sure your protein bars got like 2-5g, the turkey got a little and so does the oats. So I'd say you're getting in like around 50-60g. And that is what the body builders of old used.
I must say though that is an extreme amount of meal timing lol. Killing it bro!!! Keep it up!

thanks bro... i appreciate you pointing things out that people cannot see on the surface... for me, i just don't ever load anything except perhaps protein... i space it out very carefully and precisely... you know how i am with doing things extensively and that's what i have done here... thanks for always supporting bro... i always appreciate it!

 

[Mad_Max21]

Fucking ripped!!!

 

[Judo Tom]

just wanna thank dylan for the post! much appreciated.

I started to add more greek yogurt to my diet and its helping.

Also im not too good w/ dairy but i researched it and yogurt is normally tolerated well by lactose intolerant people.. something like the cultures eat the lactose.. something like that... idk

also i normally would have some of the flavored greek yogurt but now i buy the plain yogurt or make my own and mix in sugar free fruit preserves and splenda.

thanks again dylan! keep it up you are a great motivating factor on this board.

 

[dylangemelli]

You are very welcome bro... Im glad that I can be of help... That's one of the beauties about greek yogurt... its a lot more tolerable for the lactose intolerant.... I too LOVE flavored greek but all the sugar is just unneccessary, plus the calories per serving goes up and the protein goes down in all the flavored ones... truly, the plain is not bad at all... especially with just a couple packets of equal sweetener or something small like that...

Also, when I cook ground turkey, I mix in onions and greek yogurt and it is ridiculously good... it almost tastes like sour cream that way...

Im glad that i can be a motivator bro... it truly makes my day to hear that... if you ever need anything, let me know!

just wanna thank dylan for the post! much appreciated.

I started to add more greek yogurt to my diet and its helping.

Also im not too good w/ dairy but i researched it and yogurt is normally tolerated well by lactose intolerant people.. something like the cultures eat the lactose.. something like that... idk

also i normally would have some of the flavored greek yogurt but now i buy the plain yogurt or make my own and mix in sugar free fruit preserves and splenda.

thanks again dylan! keep it up you are a great motivating factor on this board.

 

[ConanX]

Wow this is such a hardcore diet! I love it. Great work man and thank you for sharing. Recently I've been using Greek Yogurt as part of my daily diet as well. I buy the bigger one with 44 grams of protein in it. No fat, just some carbs. Tastes like shit but you get used to it and its a quick meal that is ready-made.

That cardio regiment is borderline insane bro. My cardio is tren+bang the wife LOL. I swear I burn 500 cals just doing that.

 

[dylangemelli]

Wow this is such a hardcore diet! I love it. Great work man and thank you for sharing. Recently I've been using Greek Yogurt as part of my daily diet as well. I buy the bigger one with 44 grams of protein in it. No fat, just some carbs. Tastes like shit but you get used to it and its a quick meal that is ready-made.

That cardio regiment is borderline insane bro. My cardio is tren+bang the wife LOL. I swear I burn 500 cals just doing that.

Glad to share bro! I know at first the plain greek isn't the best but you seriously do develop a taste for it where its actually really enjoyable!

LOLLL at your cardio regimen... Right up my alley! I bet you burn AT LEAST 500 on a good session!

Thanks for the support bro!

 

[Judo Tom]

hmmm greek yogurt and turkey.. gotta try it..

thanks again!

 

[dylangemelli]

you will absolutely love it... its how they make gyros...the low fat way... =)

 

[bigbassturd]

Well just had my first greek yogurt. Got the plain kind with no sugar and 40g protein, mixed it with oats and one pack of splenda and some blueberries.

Dylan you're the man this is the shit, thanks bro!

Sent from my Droid using EliteFitness

 

[dylangemelli]

for sure bro! i've used grapes, grapefruit, raspberries, mangos, papayas, passion fruit, etc... there's endless combos that are awesome bro! im glad you like it!

Well just had my first greek yogurt. Got the plain kind with no sugar and 40g protein, mixed it with oats and one pack of splenda and some blueberries.

Dylan you're the man this is the shit, thanks bro!

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[dylangemelli]

Here are a few examples of good white fish to eat with a ton of protein and little to no fat... Halibut, Cod, Flounder, Pollack, Shrimp, Scallops, Tilapia, Lobster, Mahi Mahi, Opa... However there is one, that is a secret of mine that I swear, everytime I eat it, I wake up and I feel jacked... Its calamari... NOT THE FRIED KIND you buy at a restaurant... No, its a calamari squid steak... You have to cook it just right but it is LOADED with protein, NO FAT, LOW CALORIES and is just awesome... It is not the easiest to find, but if you can, I highly recommend it!

 

[strentrainin]

Props to you man... You're dedicated. Interesting diet for sure don't think i've ever seen someone eat some many egg whites a day.... and it works, the proof is in the pictures... It's funny you harp on greek yogurt so much. I just started incorporating that in my diet about 2 weeks ago. Nasty at first but now i don't mind it. but i'm bulking right now so I'm eating pretty fair amount of carbs and fat. Just trying to keep the sugar and sodium to a minimum. I may try a diet similar to yours this summer when I start cutting and def. during my cut cycle. Good post.

 

[FL3X MAGNUM]

Where can I get some roids? Jk. Nice work bud. That looks like way too much cardio for my big lazy ass lol. You're a beast!

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[dylangemelli]

Where can I get some roids? Jk. Nice work bud. That looks like way too much cardio for my big lazy ass lol. You're a beast!

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lolll thanks bro! i appreciate it! =)

 

[dylangemelli]

Props to you man... You're dedicated. Interesting diet for sure don't think i've ever seen someone eat some many egg whites a day.... and it works, the proof is in the pictures... It's funny you harp on greek yogurt so much. I just started incorporating that in my diet about 2 weeks ago. Nasty at first but now i don't mind it. but i'm bulking right now so I'm eating pretty fair amount of carbs and fat. Just trying to keep the sugar and sodium to a minimum. I may try a diet similar to yours this summer when I start cutting and def. during my cut cycle. Good post.

thanks bro... if you ever need any help along the way, just let me know!

 

[TheSVPdeal]

Here are a few examples of good white fish to eat with a ton of protein and little to no fat... Halibut, Cod, Flounder, Pollack, Shrimp, Scallops, Tilapia, Lobster, Mahi Mahi, Opa... However there is one, that is a secret of mine that I swear, everytime I eat it, I wake up and I feel jacked... Its calamari... NOT THE FRIED KIND you buy at a restaurant... No, its a calamari squid steak... You have to cook it just right but it is LOADED with protein, NO FAT, LOW CALORIES and is just awesome... It is not the easiest to find, but if you can, I highly recommend it!

Halibut is my favorite fish.

 

[strentrainin]

thanks bro... if you ever need any help along the way, just let me know!

Appreciate it man. I def. won't hesitate to let you know. I'm currently bulking for the next 5-6 weeks finishing a bulk cycle. So after I put on as much clean mass as I can. I am going to run bridge, gear, unleased, and maybe a fat burner as an actual "bridge" and I will be trying to cut 4-5% bf while maintaing weight. So look for me to be in touch on diet, etc.

 

[TheRippedReverend]

Whats the most sugar you would consume ah day

 

[zeosim]

^^^ this.. I'm also interested I read daily amount to be about 54g added sugar a day but I'm not sure that's right

 

[stevesmi]

thanks for posting this up dylan. I will say this diet isn't expensive at all, the thing is a lot of young guys eat taco bell, mcdonalds, pizza hut, gatorade, red bull.. so compared to that your diet is pricey cause you actually eat real food but its actually not expensive at all.

and igomad what you said about fat and sodium is silly. we as Americans get 5-10X more fat and sodium a day then we are supposed to get.. 1 meal at a restaurant is the entire fat and sodium you should get in a week or even a month! so there is zero reason to purposely drench your food with salt or vegetable oil. now good fats is a different story, but that is easily covered with omega cage free eggs, avocado, olive oil, etc. and thats actually something we DON'T get enough of.

 

[dylangemelli]

thanks for posting this up dylan. I will say this diet isn't expensive at all, the thing is a lot of young guys eat taco bell, mcdonalds, pizza hut, gatorade, red bull.. so compared to that your diet is pricey cause you actually eat real food but its actually not expensive at all.

and igomad what you said about fat and sodium is silly. we as Americans get 5-10X more fat and sodium a day then we are supposed to get.. 1 meal at a restaurant is the entire fat and sodium you should get in a week or even a month! so there is zero reason to purposely drench your food with salt or vegetable oil. now good fats is a different story, but that is easily covered with omega cage free eggs, avocado, olive oil, etc. and thats actually something we DON'T get enough of.

I agree, I don't think its that expensive either and I appreciate your awesome feedback...

THANK YOU so much for the point about sodium... People don't realize, that even subway is loaded with sodium... If you look at just the amount of deli meat on a 6" sub and the amount of sodium in it, its just nasty... Your point about the restaurant food is so spot on.... This is why I barely ever eat out anymore because one night out can basically ruin your entire week of having a strict diet...

We do need a little bit of everything in our diets, but salt is deadly and people don't realize that... it has some terrible potential health effects... obviously saturated fats do as well and calories from fat are terrible too...

One thing people need to do is REALLY LEARN how to read and understand food labels and TRULY understand what is in everything they eat... Its not as simple as just glancing at a few numbers on the back... You need to view the ingredients and see what order they are in to determine what the food content has the majority of... Its not rocket science but it needs to be learned and utilized...

 

[Sherk]

i keep wondering what the hell is wrong with fat and sodium? both are essential for your body to function properly

He does get some fat and minimal sodium that's in some of the food he eats. You're right they are essential but you don't need a lot of those to function. You'd be surprised how little you actually need. I'm the same way. I stay away from sodium as much as I can and I do not add salt to anything I cook.

 

[the small soldier]

dylan you're ripped. I am fat help me haha! I'm trying to get to 12-15% BF like asap. 4 weeks I posted my diet up it's in this forum under "prepping for my second cycle" I need all the nutrition help I can get.

 

[dylangemelli]

dylan you're ripped. I am fat help me haha! I'm trying to get to 12-15% BF like asap. 4 weeks I posted my diet up it's in this forum under "prepping for my second cycle" I need all the nutrition help I can get.

just posted you my thoughts bro... good luck!

 

[slaabrokk]

Some enjoyable reading here. . A couple of questions: When you cook your eggs, what do you cook it in? like butter/oil?. . I personally frie them in olive oil . .
The greek youghurt: Tried mix it with whey protein? Thats what i do, and loving it

 

[dylangemelli]

Some enjoyable reading here. . A couple of questions: When you cook your eggs, what do you cook it in? like butter/oil?. . I personally frie them in olive oil . .
The greek youghurt: Tried mix it with whey protein? Thats what i do, and loving it

I don't cook them in anything bro... i just spray a little bit of non stick on the pan and thats it... butter and oil are not going to help with a cut... so i don't use them...

ive definitely mixed protein in with the greek yogurt... strawberry protein is excellent in it... my favorite mix with it is grapefruit though... i love grapefruit mixed with it...

 

[King Leonidas]

Dylan on the topic of your cardio routine.

Do you find that you loose BF "easier" with HIIT, or Steady State, or a mix between the two?

I've followed your diet to the letter this week, and so far I've had very solid results.

 

[jester72]

I don't cook them in anything bro... i just spray a little bit of non stick on the pan and thats it... butter and oil are not going to help with a cut... so i don't use them...

ive definitely mixed protein in with the greek yogurt... strawberry protein is excellent in it... my favorite mix with it is grapefruit though... i love grapefruit mixed with it...

Dylan, a big thank you for posting up your diet. This gave me some great ideas for modifications to my own. When you mentioned adding grapefruit to your Greek yogurt, were you talking fresh grapefruit, or a grapefruit flavored protein powder?

 

[dylangemelli]

Dylan on the topic of your cardio routine.

Do you find that you loose BF "easier" with HIIT, or Steady State, or a mix between the two?

I've followed your diet to the letter this week, and so far I've had very solid results.

Im glad that my diet is helping you bro!

as far as cardio... ive found that mixing the two is going to produce the most results... you need to shock your body and put it through various types of exercise... endurance building is very important as well as being able to be explosive.. they are two very different kinds of exercise and both are needed for optimal results... for many years i did so much endurance training but not enough explosive, quick cardio and i was stagnant... when i incorporate both i find the results to be excellent...

 

[dylangemelli]

Dylan, a big thank you for posting up your diet. This gave me some great ideas for modifications to my own. When you mentioned adding grapefruit to your Greek yogurt, were you talking fresh grapefruit, or a grapefruit flavored protein powder?

I'm glad that I can be of help bro! Im talking fresh grapefruit... just a half of one is sufficient... i dont like to go overkill on the fruit but I do like to get a small amount a day... my body has always responded quite well to grapefruit...

here's a nice grapefruit fact

While grapefruit has been proven to work as a fat burning food, consumers of grapefruit will also experience additional health benefits. According to some studies, individuals who consumed allotted amounts of grapefruit each day also experienced decreased levels of insulin, which is a hormone that regulates the body’s metabolism, energy, and blood sugar levels. An excess of insulin can actually lead to serious illnesses, such as diabetes; therefore, a steady diet of grapefruit can actually prevent the development of this health disorder.
When examining how grapefruit provides consumers with fat burning and health benefits, some suggest that the lower insulin levels are the main catalyst for enhanced fat burning abilities. Essentially, as grapefruit stabilizes energy levels and insulin levels, the body is able to maintain a more stable energy state. Oftentimes when faced with an energy crash or feelings of fatigue, the body will jump into a hunger-mode, as the body will seek out sugary and unhealthy foods to receive an immediate and fast energy boost. When engaging in these habits, individuals are choosing foods that lead to weight gain. In contrast, when individuals experience more stable blood sugar levels, the body is able to regulate its energy, burning up fat cells in order to invigorate and boost the body.

 

[jester72]

Awesome! Many thanks again Dylan!

 

[Texas Monster]

I'm glad that I can be of help bro! Im talking fresh grapefruit... just a half of one is sufficient... i dont like to go overkill on the fruit but I do like to get a small amount a day... my body has always responded quite well to grapefruit...

here's a nice grapefruit fact

While grapefruit has been proven to work as a fat burning food, consumers of grapefruit will also experience additional health benefits. According to some studies, individuals who consumed allotted amounts of grapefruit each day also experienced decreased levels of insulin, which is a hormone that regulates the body’s metabolism, energy, and blood sugar levels. An excess of insulin can actually lead to serious illnesses, such as diabetes; therefore, a steady diet of grapefruit can actually prevent the development of this health disorder.
When examining how grapefruit provides consumers with fat burning and health benefits, some suggest that the lower insulin levels are the main catalyst for enhanced fat burning abilities. Essentially, as grapefruit stabilizes energy levels and insulin levels, the body is able to maintain a more stable energy state. Oftentimes when faced with an energy crash or feelings of fatigue, the body will jump into a hunger-mode, as the body will seek out sugary and unhealthy foods to receive an immediate and fast energy boost. When engaging in these habits, individuals are choosing foods that lead to weight gain. In contrast, when individuals experience more stable blood sugar levels, the body is able to regulate its energy, burning up fat cells in order to invigorate and boost the body.

Ok so I have a question about grapefuit in concerns with cycling. Now the benefits of grapefruit are very inherent but what about the absorption factor when taking aas especialy during the oral part of a cycle.

Research about the interaction of grapefruit juice with drugs suggests that compounds in grapefruit juice, called furanocoumarins (for example, bergamottin), may be responsible for the effects of grapefruit juice. Researchers believe that furanocoumarins block the enzymes in the intestines that normally break down many drugs.

So when taking orals it would be best to avoid grapefruit correct?

 

[snooch pounder]

I agree with this. Egg whites are no sodium bro. Sodium bloats me like crazy. I can eat a gallon of ice cream n gain 2 lbs. I eat 10 hot wings n bloat 7 -9 lbs...

Nice diet bro. Glad u know what works for u. itz all part of trial and error..


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Dang bro! If serious...u have shitty ass genetics.

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[noodles1010]

Dylan, why cardio before lifting?? I was always told cardio after...

 

[Cutiebolic]

Hey Dylan... Nice thread how much water do you drink, bro? With all your cardio and high protein you probably need about 1.5-2 gal a day. You may find you'll be less sensitive to sodium intake if you optimize your H2O.

Just a thought
C

 

[maccy]

Okay, so I am writing this thread because of all the questions I have been asked about my diet... There are many of you wanting to know what it is that I do for my diet... So I am going to fill everyone in...

HOWEVER UNDERSTAND THIS BEFORE READING ANY FURTHER...

This is what works FOR ME... I have been studying nutrition for over 10 years and have been a certified trainer and nutritionist for 5... My job is to find out what works for EACH INDIVIDUAL... What works for one person MAY NOT work for everyone... For EVERY STUDY out there I can probably show you a study that COUNTERACTS IT...
FOR ALL YOU KNOW IT ALLS OUT THERE that will certainly have something to say about the diet, I DONT GIVE A FCK if you agree or not and if you make some stupid a$$ remark in this thread it will be ignored... I am simply stating what works FOR ME... I don't want to hear that I need to do this or that or you disagree because you know what, my results speak volumes and that's why people want to know what it is that I am doing... So please keep any negative comments to yourself because like I said, they will BE IGNORED...

Also, PLEASE DON'T tell me me that it is expensive... I KNOW that its expensive but to eat healthy IT COSTS MONEY... I am willing to spend money on keeping healthy...
I am more than happy to answer any questions anyone has about this meal plan... Just responds to the thread with any questions!!


NOW, also keep in mind the heavy amounts of cardio I do in a day as well... Many of you already know but this is the breakdown... I run 5.75 miles everyday... 8.5 mph on the treadmill... 40 minutes total... Then I stairclimb 20 minutes on level 13, which comes out to roughly 5 miles... Then I elliptical for 2 miles in 15 minutes... After cardio I do an extremely heavy and intense lifting session for 1.5 hours... So I am burning a lot as well...
My daily intake is roughly 3500 calories a day and my protein intake is between 475-500 grams a day..


Here is a breakdown of other nutrients... I rank them on my intake as high, low or moderate...
carbs - moderate... fats - low to moderate... sodium- low... sugar... low... fiber - high
Here is my typical day of eating... It stays pretty similar each day... Keep in mind too that I weigh ALL my food and MEASURE ALL my food as well and I track EVERY calorie EVERY DAY...



A.M. breakfast:
10 egg whites cooked and folded into an omlette... I then take half a serving of peanut butter which I melt and spread on top of the egg whites... Then I take 1 packet of sugar free maple and brown sugar oatmeal and spread it on top of the egg whites... I use two packets of equal sweetener on the top of the oatmeal...
Caloric breakdown: Egg whites - 170 cals 35 pro... Peanut Butter... 100 cal 4 pro Oatmeal... 100 cal 4 pro...


About an hour later... on my way to the gym I have a whey protein drink, mixed with water only... 120 cal 22 pro...


As I arrive at the gym, pre cardio I have on Pure Protein Bar... They are the healthiest I have found due to the low sugar and low fat... You have to pick the right flavors for the best macros... The strawberry shortcake is the best nutrient wise... They very from 180 cal - 200 cal and 18 - 20 pro...


Then after cardio before lifting I have another protein bar... same kind and same macros... I also have one can of celsius energy pre lift which is only 10 calories...
Post workout I have another whey drink, water only... 120 cal 22 pro...


About an hour after my workout I have 1 container of PLAIN greek yogurt... I ONLY eat plain due to the low sugar... Any flavored greek has way too much sugar in it... So I only have the plain... 100 cal 18 pro... This is my secret weapon for gettin a lot of extra protein with no fat and low calories...


An hour after the greek yogurt I have on Apex crunch bar... 150 cal 10 pro... They taste great... are low in fat and give a decent amount of protein... This is one of the few things I have with sugar over 10g in it...


An hour later I have one can of light chunk tuna in water... I drain it to eliminate any sodium that is in it... 100 cal 24 pro... I prefer starkist or bumble bee but have actually been eating the wal mart brand because it tastes just as good and is only 80 cents a can... I use mustard on my tuna... Mustard is one of the few things that you can use on food that has absolutely no calories or anything else in it for that matter... I also have another container of greek yogurt with the tuna... 100 cal 18 pro...



About 45 minutes later I have another whey shake... This is my low carb whey... 110 cal 25 pro
Okay so I take 2 need2slins before my two biggest meals which are the next two...
An hour later I have 9 egg whites... I have 1.5 servings of special K with protein cereal HOWEVER, I DO NOT USE MILK IN MY CEREAL... I have COMPLETELY cut out milk from my diet because it had a negative effect on my shred... I use sobe flavored water in my cereal... It sounds gross but its actually really good... cereal 150 cal 15 pro... I have one more container of greek yogurt... 100 cal 18 pro and I have 1 Safeway brand fiber bar... 100 cal 6 pro...


1 hour later I have 9 more egg whites... 150 cal 32 pro


Next I take 2 need2slin again... this is my biggest meal of the day... unfortunately its a bit later at night but I work nights so it has to be this way... it has not had any negative effect on me whatsoever... USUALLY I have 2.5 servings of fat free ground turkey... this is so good for you... each serving is 120 calories and 28 protein... NO FAT at all... 2.5 servings is 300 cal and 70 pro... Then I normally cook a good two servings of mushrooms and onions together and sometimes I add some tuscan vegetables as well... mushrooms 20 cal a serving and 2 pro... I usually have 1 serving of the vegetables as well... its a green and red pepper combo with broccoli and mushrooms... 25 cal and 1 pro... Sometimes I use ketchup on the turkey or others i mix it with greek yogurt... I alternate the ground turkey with chicken breasts or WHITE FISH... I ONLY eat white fish... NO salmon or other fish that not white... I just never have had luck with salmon... I do not eat any sort of fatty fish, whether its designated as good fat or not, it just doesn't work for me... After I have this meal, I eat the same breakfast that I had with the egg whites, peanut butter and oatmeal... I also have a whey/casein combo drink... Then I finish off with another safeway fiber bar... Now I spread this last big meal out a bit... I eat the turkey or chicken or fish then wait about 20 minutes to have the egg white meal... Then another 20 before the whey/casein and fiber bar...

Also keep in mind that I drink a lot of water throughout the day... I do not drink anything else at all except for the one can of celsius and the small amount of sobe I use in my cereal... Otherwise it is water only for me...


So this is my diet... It stays consistently the same... It may seem boring to some but when I get on a routine, especially one that works, I stick with it! I hope this helps all of you out with what any questions you may have and helps you achieve any goals you have as well!!

Bro....wow your a machine def opened my eyes a bit more lol

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[round2]

absolutly unreal BRO!
like any thing else you run= spot on....
im subbing to this thread. in hopes one day i take this as serious as you. anything under 10% is amazing to me. you blow that sh^t out of the watter........