Week 1-4
Meal1- 10 eggs only 3 yokes and 2 servings of oats
Meals 2-6. Meat and veggies get above maint cals from 25%+...can be fish, chicken, lean lean red like filet mignon.
7th meal if you wish egg whites and 2 yokes only

Weeks 5-8
Same as above but red meat only eod and cut oats serving at breakfast to one serving.

9-12 about to get nasty and get in the trenches brother. You will see your work this month and even though you have already seen it by now, you're about to go freak show in this 4 weeks!

First 2 weeks here I want a single serving of oats with breakfast 2 days in a row and gone for 2 days. That's weeks 9 and 10. Weeks 11 and 12 are as I have the below, no carbs at all then week 13 I'll give you a carb load and show you how to get some pics done. If you have some var on hand it helps a bit too for the pic day.
Meal 1- 10 eggs only 2 yokes
Meal 2-6
-12 oz of fish (tilapia, roughie etc) and I want a whole nice size cucumber with 2 of the meals and 10-12 asparagus spears with the other 3.
Meal 7- 8 egg whites 2 can be yokes.
You don't need shakes in this run bud, all the protein will be food. In weeks 9-12 I want you to get a 1/4th of a cup of almonds after the two cucumber meals as well.

This is tread m diet he gave me I'm not taking credit for creating only passing it on to others such as yourself bro ! Enjoy