Dandy M.

200g tenderloin. 2 eggs. 3oz egg whites. Sourdough with jalapeños and cheese.
60g of protein before the day begins.
This is not a diet. This is a standard.

I chose to build.

Want creamier scrambled eggs?

I tried adding Greek yogurt to my eggs, and honestly, it made the texture softer, creamier, and still kept it high protein.

3 eggs, 50ml egg whites, and 50ml Greek yogurt.

Around 32g protein, simple breakfast.

Bonus: added mackerel in tomato sauce for another 18g of protein.

Would you try Greek yogurt in your eggs, yes or no?

Disappear for a moment. Return whole.

35 mins before work.

Single arm bicep curl machine
3 sets x 10 each

Preacher curl EZ bar
3 sets x 10

Single arm tricep pulldown
3 sets x 10 each

Single arm tricep extension
3 sets x 10 each

No rest between single arm movements. Switch left to right until sets are done.

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490 calories. 30g protein. Before the noise.

Fried eggs, sardines, sourdough bread with extra virgin olive oil. Ten minutes to make.

Eggs for muscle repair. Sardines for omega 3 and clean protein. Olive oil for healthy fat that keeps you full. Simple food that does serious work.

What you choose first sets everything else in motion.

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