[Joeprep4820]

Just remember, it is 75% diet that gives you that shape. If you want to have ripped abs that make you look like Lou Ferrigno, you need to take advantage of shakes, whey powders, and all of that stuff that I know nothing about. If you want to look good at the beach, there are ways to make that happen as well. Right now I am 205 lbs, trying to get down to 190 but am on a plateau of sorts, and under 12% body fat. I start each day with 100 pushups and 300 crunches. I usually eat a diet full of lean proteins and whole grains as well as lots and lots of greens. I usually start the day off, depending on where I am due to my hectic travel schedule, an egg white omellette with no cheese, but sometimes spinach, a piece or two of whole grain white toast with a bit of olive oil (good fats), a half pint of skim milk, a half pint of grapefruit juice, and a cup of coffee on my way to work.
Lunch I usually have something with a lot of protein and whole grains, as well as a fruit serving. Tuna on whole grain with some olive oil, an apple, and a bottle of water is a good example.
Dinner, again, is the same, but normally I make it a larger meal. A good example would be a piece or two of grilled chicken breast with some seasonings, a lot of veggies, and maybe some brown rice with a small glass of skim milk, a bottle of water, and an apple or orange.
Drink lots of water is another important thing to remember.
Snacks, which we all know are necessary at times, I make work to my advantage. For lows I drink OJ and eat whole grains and fruit. A glass of OJ and a piece or two of whole grain bread works nicely and is healthy.
Weekends are typically my "splurge" so I eat anything I please.
For exercise, besides my morning routine, I do 30 minutes of heavy cardio a day, typically rowing or swimming, 5-6 days a week. I also lift weights 4-5 days per week, and walk 1-3 miles daily, which I don't consider exercise, but it doesn't hurt.