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

 

[sebaco2011]

Models not eating salad before a shoot ( this I know for a fact is 100% bs) ? Rice bad while dieting you have got to be shitting me LOL ( another bs statement) .

Mate your diet is fine , as long as your making progress and eating your set of macronutrients your going to be fine , whatever food you notice works best with your body and will keep you satiated/digestion is good , is your best option. The bro science is strong in this thread...

Rice for me is a go to food especially on a cut , I put cinnamon and stevia on it , mix with tuna and its one of my favorite meals .

 

[dylangemelli]

Models not eating salad before a shoot ( this I know for a fact is 100% bs) ? Rice bad while dieting you have got to be shitting me LOL ( another bs statement) .

Mate your diet is fine , as long as your making progress and eating your set of macronutrients your going to be fine , whatever food you notice works best with your body and will keep you satiated/digestion is good , is your best option. The bro science is strong in this thread...

Rice for me is a go to food especially on a cut , I put cinnamon and stevia on it , mix with tuna and its one of my favorite meals .

ive been modeling for over six years and I worked in Milan for a year of that six, which is the pinnacle of all models so call me crazy but I think I have a fucking grasp on what models are told to... I have been a nutritionist for five years and believe my progress speaks for itself... i dont do broscience... whats your credentials?? are you 200 at 6% body fat?? i am... i get paid to design diet plans for people, do you MATE?? im guessing you don't... im guessing you don't know fucking shit... go eat your rice MATE and mix all up with all your garbage... you don't know shit!

Sent from my Samsung Galaxy

 

[sebaco2011]

Well raging at me instead of using some scientific evidence is good to start off with , even nattie bodybuilders like Layne Norton and Jeff Alberts who sure as hell have WAY more crediential then you since we want to talk about that , will eat 2 cups of veggies at pre judging and show day , same with most competitors , so dont give me the whole well they use diuretics thing since these 2 are natties and get tested for them at the show . Also as long as his protein and fats are primed , and hes getting the right amounts of micronuttrients it doesn't matter weather his carbs come from BREAD/ rice / potatoe/ veggies / candy , prefferably on the whole foods though but your advising him not using veggies because they hold water honestly???

And holyballs to the the grapefruit thing , yes I use grapefruit but not because of some bs of the acid content of it and not because its sooo much better then mango , variety is key , if your thinking its so good because of the whole grapefruit diet and when scientist gave them to rats and saw what happened or gave them to people to use on a reduced calorie diet and then also made them exercise its no mystery of why weight loss occured derp derp, same thing could be said with twinkies is it ideal? hell no but it was in a used in a calorie reduced diet with exercise and a man lost weight on it so it has to have some kind of weird nutrient profile to it right ? Maybe the insulin ( noticed you mentioned this about the with the grapefruit which was quite epic )was so anabolic it made so much more muscle and burned off all the fat .

So please give me some facts on why rice is so bad , and that whole glycemic index/insulin shit, isnt gonna cut it im pretty sure youll mention that anyways though since you already did it with grapefruit ROFLMAO .

If hes expending more energy then hes taking in then he will lose weight , protein intake and fat intake as wel as not underconsuming will determine weather its fat or muscle not some bs of not eating rice / bread or egg yolks , hell I suggest you read some more John Meadows articles on eggs and fats , his work is pretty credible since you wont believe me and need someone credible.

 

[dylangemelli]

where in the fuck did i say anything about not eating veggies?? lollllllll i made ONE point about salad and salad dressing... i NEVER said one thing about all vegetables... i fucking eat vegetables everyday myself...

ill gladly post your scientific want about grapefruit when i get home and to a computer....

you go ahead and stick with your diet and your foods and ill stick with mine... my recommendations seem to be helping quite a few people over the years but thats because i dont know shit right??

my recommendations here are to help him CUT... so thats exactly the info he received... i have already helped him in the past where he got great result and now were polishing up... people dont come to me everyday for diet advice because i dont know shit... that wouldnt make much sense now... im sure you do this for a living too and have your inbox flooded with diet questions right... oh my bad, its just that your able to do a mean google search and tell me what some fucking bodybuilder said... i deal with real life people who atent on everything under the sun and cant eat whatever the fuck they want... you can take things like tren and get away with eating a bit more and still stay fucking shredded... you have all the answers and experience though, so i dont need to tell you this...

Sent from my Samsung Galaxy

 

[TravFlex91]

where in the fuck did i say anything about not eating veggies?? lollllllll i made ONE point about salad and salad dressing... i NEVER said one thing about all vegetables... i fucking eat vegetables everyday myself...

ill gladly post your scientific want about grapefruit when i get home and to a computer....

you go ahead and stick with your diet and your foods and ill stick with mine... my recommendations seem to be helping quite a few people over the years but thats because i dont know shit right??

my recommendations here are to help him CUT... so thats exactly the info he received... i have already helped him in the past where he got great result and now were polishing up... people dont come to me everyday for diet advice because i dont know shit... that wouldnt make much sense now... im sure you do this for a living too and have your inbox flooded with diet questions right... oh my bad, its just that your able to do a mean google search and tell me what some fucking bodybuilder said... i deal with real life people who atent on everything under the sun and cant eat whatever the fuck they want... you can take things like tren and get away with eating a bit more and still stay fucking shredded... you have all the answers and experience though, so i dont need to tell you this...

Sent from my Samsung Galaxy

Yeah Dylan's advice has been a through guide to my current size and stature. I am already fairly lean due to his ideas on my bulking process. I have taken everything he has told me to heart and achieved admirable results. That aside its not like I'm going to continue something that's not working for me/my body. But that hasn't been the case so far in terms of anything he's told me.
So I'll show respect where it's due an follow Dylan's reg.

 

[MRG01]

I'm writing the suggestions from Dylan and absolutely incorporating them into my diet, which was pretty much the same as travflex's, so I'm gonna have to cut out one of my favorites (milk), bread, and brown rice haha, thanks again Dylan you da man homie.

 

[PickMe69]

Don't know Dylan at all, never posted for/against him in the past, from a purely theoretical opinion as a biochemist studying metabolisms, Dylan's advice seem sound. Sebaco, it seems as if Dylan is proposing a pretty sharp decrease in carbs as to cut (i.e. discarding rice and higher carb containing cereals - especially before bed), which is scientifically shown to decrease body fat, I understand what you are saying man and aside from the salad thing (which I know nothing about), ya'll are really making the same argument in regards to macros. IMO

 

[more steel]

Models not eating salad before a shoot ( this I know for a fact is 100% bs) ? Rice bad while dieting you have got to be shitting me LOL ( another bs statement) .

Mate your diet is fine , as long as your making progress and eating your set of macronutrients your going to be fine , whatever food you notice works best with your body and will keep you satiated/digestion is good , is your best option. The bro science is strong in this thread...

Rice for me is a go to food especially on a cut , I put cinnamon and stevia on it , mix with tuna and its one of my favorite meals .

Just curious what your stats are, bro? Dylan is one pretty shredded dude. I think someones perspective on this stuff comes from goals. From my personal experience with cutting BF I've found his advice to be pretty spot on. Everyone's body is different though and we all react a little different to certain foods. Personally, the closer I get to aligning my diet with his advice the faster the fat comes off.

 

[dvoted]

I agree with Dylan he knows his stuff! Well respected member on EF.
BTW, how much weight do you think he can lose a week using this diet, with cardio, 2lbs a week?