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ULTRAZLS1 · 02-11-2011, 04:07 AM

I have been lifting weights and working out for a little over ten years. Started when I was 15.

Just started to get my diet in order the past year or so. I was about 265 6 months ago and I am now a lean 220 at 6 feet tall. I was never fat but I did not have the ripped look I wanted. I looked more like a powerlifter (and could bench 465.....now I doubt I could get 400 after the weight I lost)

Here is the bottom line for a lot of what I have been reading...which some of you may not want to hear.

All of you guys starving yourselves and or doing strange diets that leave you with cravings etc are only going to get you short term results. When you fail (not if) you will gain all or more of your weight back and you will be left with no gumption.

A diet has to be a lifestyle...if you cant see yourself eating a certain way for the rest of your life....you will fail eventually....BOTTOM LINE.

-clean carbs (complex). lean protein. Fruits and vegetables. No excess sugars (such as pop or candy). No fast food. Eat often and eat clean. It is as simple as that. I am never hungry and I lost over 40 lbs. NEVER MISS BREAKFAST. It is the most important meal of the day. It kick starts your metabolism and is vital in sustaining a constant energy level throughout the day and a good appetite. Just keep eating breakfast and you will start getting used to it (for those who say they are not hungry)

You can have your cheat days and meals etc. I do mine once every two weeks right now. You can also eat certain bad things every once in a while...but I would not do that until you have been dieting a while and have a good hold on the situation/will power and confidence built up not to fall back into your old habits.

With this said here is a typical day for me. (guys lifting weights that are around 200 lbs should try and get at least 40 g of protein per meal)

Breakfast- 3/4 cup egg whites with 1 whole egg. 1 Whole wheat bagel with smart balance spread. 4 slices of turkey bacon. Tall glass of skim milk

2-3 hours later- protein bar or shake with a piece of fruit.

Lunch- 10-12 ounces of lean sirloin, chicken or fish. 1-2 servings of vegetables. Some cottage cheese (sometimes) and a glass of milk.

1-2 hours later- Workout- post workout shake with 1/2 cup of rolled oats mixed in with a piece of fruit.

Dinner- Same as Lunch.

2-3 hours later- Protein bar. Maybe some beef jerky. Cheerios with a banana. (among some other choices)

this is just a typical day. Sometimes I make chicken pasta. Steak or chicken fajita tacos. Their are plenty of choices...you just have to try a little bit.

It is key to have a different variety of foods you can eat etc. You have to have food to eat when you find your moments of weakness later at night etc.

Like I said...you have to develop it so it is easy to deal with or you will fail eventually. It is a lifestyle. If you cant accept that you might as well give it up.

Another alternative. Do cardio (hard) for an hour a day on top of a weight lifting regimine and eat just about whatever you want. But not very many people can do this (like I said if you cant do it forever forget it). I do an elliptical 4 days per week for 30 minutes. This is just extra to get some more fat off. The way I have my diet now I do not gain much fat back even without the cardio. Cardio is not even fully necessary with a good diet and weight lifting routine.

02-11-2011, 04:07 AM	#976
ULTRAZLS1 Drives: 14 Silverado LTZ Z71, 16 Camaro SS Join Date: Nov 2009 Location: Jackson, Michigan Posts: 4,418	I have been lifting weights and working out for a little over ten years. Started when I was 15. Just started to get my diet in order the past year or so. I was about 265 6 months ago and I am now a lean 220 at 6 feet tall. I was never fat but I did not have the ripped look I wanted. I looked more like a powerlifter (and could bench 465.....now I doubt I could get 400 after the weight I lost) Here is the bottom line for a lot of what I have been reading...which some of you may not want to hear. All of you guys starving yourselves and or doing strange diets that leave you with cravings etc are only going to get you short term results. When you fail (not if) you will gain all or more of your weight back and you will be left with no gumption. A diet has to be a lifestyle...if you cant see yourself eating a certain way for the rest of your life....you will fail eventually....BOTTOM LINE. -clean carbs (complex). lean protein. Fruits and vegetables. No excess sugars (such as pop or candy). No fast food. Eat often and eat clean. It is as simple as that. I am never hungry and I lost over 40 lbs. NEVER MISS BREAKFAST. It is the most important meal of the day. It kick starts your metabolism and is vital in sustaining a constant energy level throughout the day and a good appetite. Just keep eating breakfast and you will start getting used to it (for those who say they are not hungry) You can have your cheat days and meals etc. I do mine once every two weeks right now. You can also eat certain bad things every once in a while...but I would not do that until you have been dieting a while and have a good hold on the situation/will power and confidence built up not to fall back into your old habits. With this said here is a typical day for me. (guys lifting weights that are around 200 lbs should try and get at least 40 g of protein per meal) Breakfast- 3/4 cup egg whites with 1 whole egg. 1 Whole wheat bagel with smart balance spread. 4 slices of turkey bacon. Tall glass of skim milk 2-3 hours later- protein bar or shake with a piece of fruit. Lunch- 10-12 ounces of lean sirloin, chicken or fish. 1-2 servings of vegetables. Some cottage cheese (sometimes) and a glass of milk. 1-2 hours later- Workout- post workout shake with 1/2 cup of rolled oats mixed in with a piece of fruit. Dinner- Same as Lunch. 2-3 hours later- Protein bar. Maybe some beef jerky. Cheerios with a banana. (among some other choices) this is just a typical day. Sometimes I make chicken pasta. Steak or chicken fajita tacos. Their are plenty of choices...you just have to try a little bit. It is key to have a different variety of foods you can eat etc. You have to have food to eat when you find your moments of weakness later at night etc. Like I said...you have to develop it so it is easy to deal with or you will fail eventually. It is a lifestyle. If you cant accept that you might as well give it up. Another alternative. Do cardio (hard) for an hour a day on top of a weight lifting regimine and eat just about whatever you want. But not very many people can do this (like I said if you cant do it forever forget it). I do an elliptical 4 days per week for 30 minutes. This is just extra to get some more fat off. The way I have my diet now I do not gain much fat back even without the cardio. Cardio is not even fully necessary with a good diet and weight lifting routine.