Connor Murphy’s Diet – How To Get Shredded

Printable Sheet Format

Meal 1 (Breakfast Meal )

  • Steel Cut Oats 80 grams.
  • 100 grams of Frozen Fruit.
  • 1/2 scoop of Whey Protein.
  • Two Whole Eggs.

Meal 2 ( Pasta Dish Meal)

  • 90 grams of Whole Grain Pasta.
  • 1 Can of Tuna (Contains 30 grams of protein).
  • 2 Tables spoons of Mayonnaise.
  • 20 calories worth of Veggies.

Meal 3 (Greek Yogurt Meal)

  • 2 cups of Plain Greek Yogurt 0% Fat Free.
  • Ounce of Almonds.
  • 100 grams of Fruit.
  • Added Sweetener.

Meal 4 (Dinner Meal)

  • 230 grams of Sweet Potatoes.
  • 20 calories of Veggies.
  • 8oz of Chicken.

Post Workout Meal 5 (Whey Protein Shake )

*Can be taken at any time through the day after your workout*

  • 1 scoop of Whey Protein.
  • Cereal – Connor eats oatmeal squares 1 Cup.

Meal 6 (Final Meal Before Bed)

  • 100 grams of Turkey.
  • 4 Eggs.
  • 20 calories of Veggies.

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