Simply Shredded 21 Day Diet

Never fear, gains are here


Depending on your day ahead, you can keep breakfast light, or aim for something a bit heartier. If you go light, try something like making a protein shake with one scoop of your favorite protein powder, and add a banana for a morning metabolism boost. Simple, fast, and will give you enough energy to start the day.

Now, if you feel you need a bit more food in the morning — especially if you are going to be active most of the day, go with something simple yet filling like a veggie omelet. Two to three eggs, some peppers, mushrooms, and onions should be enough to get your motor humming.


Pre-workout Meal

Some lean beef with a little bit of cheese on top. Seems overly simplistic, right? Well, you want to go easy so you don’t cause yourself an upset stomach. Especially if you also use pre-workout powder. Nobody wants to do heavy squats and have a wicked case of mud-butt set in.

You can try other things such as protein shakes, almonds and a banana, beef jerky, or any other small meal that doesn’t bother your stomach. But, if you aren’t down with the beef, check out the video below.


Assuming this is the meal right after your workout, try something like grilled salmon with steamed broccoli. Don’t like broccoli? Go with brussels sprouts, asparagus, or a spinach salad. Feel free to drizzle avocado or extra virgin olive oil on top of the greens. This helps with nutrient absorption.

Late Night Snack

Are you a midnight snack type of person? There’s no reason this can’t be included into your daily food intake. Just make sure you plan ahead for it. A healthy late night meal can be something like one scoop of whey protein mixed with peanut butter and almond milk.

This gives you a good balance of protein, healthy fats, and will stifle your hunger without overloading your body with carbs. It’s a win-win.


You might think going low-carb will leave you drained during the middle of the day, but don’t worry; high-protein meals can make you feel fuller for longer periods of time. You also get the added bonus of burning your fat stores for energy. So, you won’t feel tired and will get shredded over time.

Well, there you have it. A simple, easy-to-follow diet that should show a significant change in body composition within 21 days. For more on high-protein low-carb dieting, check out the video below that explains how it was done in the Golden Era of bodybuilding. And as always, get gains and don’t give up.

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