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90-Day Transformation & Implementation Program

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Programs

Simple Meal Plan

Introduction The goal of this diet is to keep everything simple and easy to follow. Each meal was created equally and order does not matter. Grab a food scale and your favorite food tracker and make sure that you’re adding in everything. Remember, everything is measured in grams and ounces, don’t use percentages because they’re […]

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Cutting Diet – Part 1

Nutritional Plan on Workout Days We are going to start at 2200 calories a day. You should have between 5-6 meals a day with the majority of carbs coming before a workout or after and tapering through the day. The mix on My Fitness Pal should be set for 2200 calories with 35% carbs/45% protein/20% […]

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Cutting Diet – Part 2

Monday Chest Day Machine Chest Press Two light warm-up sets of 15 Increase Weight with each set—Last set should be pretty close as heavy as you can go 15, 12, 10, 8,5 2 Minute rest between sets Pec Deck 15, 12, 10, 8, 5 Increasing weight with each set. Squeeeeze in the center 90-second rest […]

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4 Weeks Diet Plan + Training Plan

The image above was taken in 2016 and after 4 weeks, so not a complete cut, please note that I was very lean before that and natural. Emil Diet Plan This will be the meal plan you will follow for the next four weeks. It takes discipline to carve out your ideal physique. Be strong […]