What I’m Eating Every Day to Get Chiseled

Here’s the exact diet I’m following to get lean, sharp, and chiseled.

After a little indulgence in Miami, my weight crept up a few pounds.

Mostly solid weight from eating more and training hard.

Now that I’m back in Canada…

I’m dialing it in with this simple, fail-proof setup: I eat twice a day, fast in the morning, and keep it deliciously simple.

*A pic from several years back. Season’s Greetings from the Great White North.

For me to cut, I like to be around 2,400 calories.

This keeps me losing fat at about 0.75–1 pound per week, all while maintaining strength and muscle.

Morning

I fast for the first 5 hours of my day with:

• Kino Nitro: Black ginger boosts energy, blood flow, and focus.
• Kino Octane: A natural pre-workout with no crash.
• Coffee: Keeps me dialed in.

This combo sets the tone for insane focus and productivity.

First Meal (2–3 PM)

• Organic Fuji Apple
• 250-Calorie Rice Crispy Square
• Plain 2% Greek Yogurt (200g)
• Chocolate Collagen (mixed in the yogurt)
• Sliced Banana
• Kino Mojo unlocks free T to support more muscle and less fat

Calories: ~650
Protein: ~50g

Dinner (7–8 PM)

• 5 Corn Tortillas (300 calories)
• 12–14 oz Strip Loin Steak
• Guacamole & Cheese
• Cooked in Olive Oil

I slice up the steak and make 5 insanely delicious tacos. Sometimes, I’ll add a handful of berries for extra fiber.

Calories: ~1,200 to 1,300

Dessert (10:30 PM)

• 100g Chocolate Almond Bar
  -OR-
• 8 Celebration Cookies

Calories: ~600

Optional Outings (1–2x per Week)

When I eat out, I stick to steak, shrimp, broccoli, and either mashed potatoes or fries. It’s simple and easy to fit into my plan.

*Sometimes, when I’m traveling, it can be a little harder. I’ll improvise a bit based on the menu.

How It Works

• Daily Calories: ~2,400
• Daily Burn: ~2,700–3,000
This puts me in a deficit for steady fat loss without feeling deprived.

Supplements

• Kino Mojo: I take this with my first meal to optimize testosterone and support fat loss and recovery.
• Kino Gains: Perfect for building strength and maintaining lean muscle.

The Results

I aim to stay between 174–179 lbs.

At 174 lbs, I can look ultra-sharp for shirtless shoots, and at 179 lbs, I’m fuller, with a stronger look in clothes.

My ideal is 176–177 lbs, a good balance of abs, definition, and fullness.

I give myself a hard stop at 180, but besides that, I just stay as relaxed as possible, getting stronger with my workouts and eating satisfying meals, etc.

If I go up to 180 I’ll simply tighten up for a short period.

This approach is enjoyable, sustainable, and insanely effective.

One last thing…

I tend to eat the same dinner almost every night.

I don’t complicate it.

I love it, it keeps me satisfied, and I never screw this up.

It’s too easy.

If you’re looking for a diet that’s as simple as it is powerful, give this setup a shot.

Talk Soon,

Greg O’Gallagher