Dylan.. Lookin to shred up a bit =)

[TravFlex91]

So boys I've just finished my first cycle. Last pin was Monday, there are pictures in other threads throughout EF.
Now this is especially for Dylan cause he was a big factor in my transformation(no homo lolol)
Below I will have my basic diet plan while looking to get a little bit more "shredded" now that I am off.

I am still getting 220g o protein a day.
Sticking to good carbs
And my calories have gone down a bit as you will probably be able to tell.
So here she is:

8am
Whole grain Raisin bran;skim milk
2 whole eggs

10am
No fat Greek yogurt with mango
Kashi bar
Whole oats

12pm
Chicken breast sandwich on whole wheat
Low fat mayonnaise and lettuce;
Broccoli and spinach salad with fat free Italian dressing.

2pm
Whole oats and protein shake with an orange

Pre workout
Mango and strawberry with Greek yogurt and an apple.

Post workout
Protein shake, lean ground beef and long grain brown rice.

Before bed casein protein shake with a bowl of puffed wheat.

 

[Evan Tipps]

Why cereal? Jw.. Id swap in egg whites or something instead of cereal

 

[TravFlex91]

Why cereal? Jw.. Id swap in egg whites or something instead of cereal

I love me some cereal.. And the calories aren't too bad and if the carbs are from whole grains it's a win win..

 

[shirlene29]

yeah...cereal can be like kryptonite for me...oatmeal is actually worse for me cuz I can eat huge portions of it

 

[Youngncurious]

yeah...cereal can be like kryptonite for me...oatmeal is actually worse for me cuz I can eat huge portions of it

Right. Sometimes it tastes too good haha. What kind of cereal are you talking about trav? If your trying to get shredded as well you need to stay away from dairy for now.

 

[C0LUMB0]

meal 1 looks like it is seriously lacking in protein bro...should be 6 egg whites in there IMO .

and the ceral before bed is a bad idea for a guy that is cutting.1 tbsp ANPB with the casein would be better.

 

[TravFlex91]

meal 1 looks like it is seriously lacking in protein bro...should be 6 egg whites in there IMO .

and the ceral before bed is a bad idea for a guy that is cutting.1 tbsp ANPB with the casein would be better.

2 cups of cereal is 10g 2 cups of milk is 16. And 16 total for the eggs... But the proteins in the cereal probably aren't the best.. But I will definitely try the peanut butter bro

 

[TravFlex91]

Right. Sometimes it tastes too good haha. What kind of cereal are you talking about trav? If your trying to get shredded as well you need to stay away from dairy for now.

I LOOOVE me some milk. God dammit

 

[dylangemelli]

So boys I've just finished my first cycle. Last pin was Monday, there are pictures in other threads throughout EF.
Now this is especially for Dylan cause he was a big factor in my transformation(no homo lolol)
Below I will have my basic diet plan while looking to get a little bit more "shredded" now that I am off.

I am still getting 220g o protein a day.
Sticking to good carbs
And my calories have gone down a bit as you will probably be able to tell.
So here she is:

8am
Whole grain Raisin bran;skim milk
2 whole eggs

10am
No fat Greek yogurt with mango
Kashi bar
Whole oats

12pm
Chicken breast sandwich on whole wheat
Low fat mayonnaise and lettuce;
Broccoli and spinach salad with fat free Italian dressing.

2pm
Whole oats and protein shake with an orange

Pre workout
Mango and strawberry with Greek yogurt and an apple.

Post workout
Protein shake, lean ground beef and long grain brown rice.

Before bed casein protein shake with a bowl of puffed wheat.

okay bro, we've got some work to do here... i'll just start from the top...

raisin bran is shit bro... protein is low in comparison to calories... its loaded with sugar from the raisins... natural or not, it still sucks... calories are higher because of the raisins... its a fucking waste... unless your 60 and have trouble shitting, then drop the raisin bran...

Here's the ONLY cereal I eat... Special K protein... One serving is only 100 calories and 10 grams of protein... sodium is low as well as carbs and sugar is low...

ALSO, your going to have to cut the fucking milk out... especially since your eating greek yogurt... I don't even use milk on my cereal... I use sobe flavored water on my cereal... trust me, its still good if you get the right flavor..

DROP the whole eggs... switch to egg whites... Whole eggs are more than half fat in terms of calories... each egg is 70 calories with 40 of those fucking calories coming from fat... NOT GOOD... Each egg white is only 17 calories and 3.5 grams of protein... I eat 20 - 25 egg whites a day... In the morning I take 6 egg whites, throw them on the stove and then dump in a scoop of whey to build muscle protein... that comes out to 220 calories, 43 grams of protein and basically not fat, no sugar, none of that bull shit...

For you oatmeal, get the sugarless packets or whole oats...

kashi bar is actually a great choice... those are very healthy...
greek yogurt is a good choice... try to eat more grapefruit as opposed to mango... grapefruit is the highest burning citrus fruit... it lowers insulin which lowers fat...

drop the whole wheat bread bro... lay off the bread for now... were cutting here.. just eat the chicken breat by itself...

here's a fact you should know... the lettuce and that shit, will hold water... yeah, i know, its true though... they won't let models eat any salad or anything for at least 2 days before a photo shoot because it makes you puffy... also, while the salad dressing may be fat free, check the sodium out and then look at the shock you have... its FUCKING LOADED with sodium... which retains water, drop that shit..

DROP THE FUCKING RICE... that shit is no good on a cut... TRUST ME!

replace the lean ground beef with white fish... also tuna... if you get it in the can, try to get low sodium, if not, at least drain it thoroughly to get rid of some of the salt...

get rid of the puffed wheat...

drink your casein with water only...

hope this helps bro...

 

[TravFlex91]

okay bro, we've got some work to do here... i'll just start from the top...

raisin bran is shit bro... protein is low in comparison to calories... its loaded with sugar from the raisins... natural or not, it still sucks... calories are higher because of the raisins... its a fucking waste... unless your 60 and have trouble shitting, then drop the raisin bran...

Here's the ONLY cereal I eat... Special K protein... One serving is only 100 calories and 10 grams of protein... sodium is low as well as carbs and sugar is low...

ALSO, your going to have to cut the fucking milk out... especially since your eating greek yogurt... I don't even use milk on my cereal... I use sobe flavored water on my cereal... trust me, its still good if you get the right flavor..

DROP the whole eggs... switch to egg whites... Whole eggs are more than half fat in terms of calories... each egg is 70 calories with 40 of those fucking calories coming from fat... NOT GOOD... Each egg white is only 17 calories and 3.5 grams of protein... I eat 20 - 25 egg whites a day... In the morning I take 6 egg whites, throw them on the stove and then dump in a scoop of whey to build muscle protein... that comes out to 220 calories, 43 grams of protein and basically not fat, no sugar, none of that bull shit...

For you oatmeal, get the sugarless packets or whole oats...

kashi bar is actually a great choice... those are very healthy...
greek yogurt is a good choice... try to eat more grapefruit as opposed to mango... grapefruit is the highest burning citrus fruit... it lowers insulin which lowers fat...

drop the whole wheat bread bro... lay off the bread for now... were cutting here.. just eat the chicken breat by itself...

here's a fact you should know... the lettuce and that shit, will hold water... yeah, i know, its true though... they won't let models eat any salad or anything for at least 2 days before a photo shoot because it makes you puffy... also, while the salad dressing may be fat free, check the sodium out and then look at the shock you have... its FUCKING LOADED with sodium... which retains water, drop that shit..

DROP THE FUCKING RICE... that shit is no good on a cut... TRUST ME!

replace the lean ground beef with white fish... also tuna... if you get it in the can, try to get low sodium, if not, at least drain it thoroughly to get rid of some of the salt...

get rid of the puffed wheat...

drink your casein with water only...

hope this helps bro...

K I will legit do everything you stated and in a few weeks post a picture. Way to be a bro haha appreciate it