these fucking bagels

[99FRC]

@TurboTravis

Preworkout (1-2hr)

1 scoop protein powder, 3 cups cheerios, 8oz 1 percent milk

post workout (1hr)

1 scoop protein powder, 1 banana, 3 cups cheerios, 8 oz milk

The rest of the foods have no timing involved, eat when you are hungry

6oz meat (lean beef, chicken, etc), ~300 calories from carbs (bun and baked chips, or 300 calories of rice, etc)

3 eggs, 2 slices whole grain bread, 12 oz milk

snack-PB sandwich, 1-2 servings of veggies

Workout

Monday

Bench press, 3 sets of 10

Cable Row, 3 sets of 10

Squat, 3 sets of 10

1/2 hour cardio

Wednesday

45 min cardio

Friday-repeat Monday

On non training days, drop 300 calories from carbs (drop 3 cups of cheerios)

Supplements

Multi Vitamin, 4 fish oil caps

Do this for 30 days, and tell me how much weight you lose, and how much strength you gain…

Done-your turn to work.

-T

This man knows his stuff ^

Although the diet he and I came up with for myself is for the exact opposite purpose.