Lurker Turned Poster

[zero3si]

Hey guys,

I've lurked this board for about 4-5 years but I've never posted. I've never been one to take supplements and get on all these crazy diets. I'm not huge, but I'm not the small guy in the gym either. I'm 5'10, 189lbs. Max Bench about 215lbs-225lbs, Max squat 350lbs. I have a 33 inch waist, no abs. I can still run a 6 minute mile and still hit a 12" softball out of the park.

I just like to stay in good shape and look a little muscular. I'm really suprised how much more defined you can get with a diet. I rarely do cardio so I tend to carry a little more body fat % then I should. I'm 26 and I'm a firefighter. I've eaten mainly tuna on rye, chicken breasts on rye, cesar salads, veggie soups, drink only water and milk, cherrios, and alot of yogert.

I've done this for about 2 weeks now. I know this isn't really a "bodybuilders" diet or anything, but I'm still suprised at the results.

I don't know what else I to eat though. Today is my birthday though and I'm having a beer and some Chicago Style Deep Dish Pizza.

What else can I add to my diet to keep getting more ripped. I'd like to maintain my 189lbs, but just get alot more ripped.

 

[45lbBar]

happy birthday bro

 

[Mr_Sinister]

You're diet isn't too bad. Here's some simple things I would do:

Get at least 1 gram/lb protein every day

Drop milk and cherios, switch to cottage cheese and oatmeal (I like lot's of cinnamon and some fruit)

Add more greens

Take some extra zinc, multi, and fish oil

Make sure your bread doesn't have partially hydrogenated oil, maltodextrin, dextrose, etc. The less ingredients the better. In fact switch to long grain, or brown rice.

Eat most of your carbohydrates before doing lots of activity, eat less as the day ends

Check all of those, and you should get leaner as time progresses.

 

[zero3si]

I don't want to go too nuts on the diet. I'm having an italian beef and a cesar salad for lunch.

I HATE oatmeal....lol

The brown sugar and cinnamon is ok though. God....I would die if I ate that shit every day.

 

[dahamn]

I don't want to go too nuts on the diet. I'm having an italian beef and a cesar salad for lunch.

I HATE oatmeal....lol

The brown sugar and cinnamon is ok though. God....I would die if I ate that shit every day.

If you have been lurking here for awhile then you know some sacrifices are gonna have to be made. Happy Birthday bro

 

[zero3si]

I made a rubberband and wrote "fatass" all over it and I don't take it off.

I just had to have a Coca-Cola today though. YUMMMMM....all that HIGH FRUCTOSE CORN SYRUP tastes SOOOOOO good!!!

 

[sdupdike]

You don't have to get all crazy with your diet to see results. Some people go all out, like on a bodybuilder competition diet to get results, but you don't have to do that.

Most importantly, eat enough protein, chicken, fish, eggs, lean beef.

Eat good carbs, sweet potatos, brown rice, oatmeal (not the instant flovored kind).

Fibrous carbs - broccoli, green beans, salads - eat as much as you can. Lots of fiber and good stuff, low on the calories and carbs.

You have to get good fats, olive oil, natural peanut butter, fish oil. I

f you must have dairy, stick to low/fat or fat/free versions.

Breads - try to stick to whole grains, no sugar.

Eat small meals frequently throughout the day. You don't have to go all out on supplements or even protein powder to get results.

 

[newbiebynature]

coca cola actually tastes like shit...happy birthday...

 

[blut wump]

Enjoy your pizza and beer. Have one on us.

If you're getting good, noticable results from your diet after two weeks, stick with it until it stops working. Diet is a long term thing. Lose the weight slowly and steadily and you're much less likely to want to put it back on.