I turned 36 today and I'm in the best shape of my life. I was hesistant to do this but I feel it's important to show that I don't just talk the talk, I walk the walk.
Here I was about a year and a half ago. Probably in the 190-195 range. Bad habits galore, from drinking like a fish to a pretty poor diet.
It's now been about 8 months since I changed my habits. I live very much by Jack Lalanne's ideals from diet to excercise. I like to run but have no desire to look like a marathoner so I've tried to keep as much mass as possible. I have changed from my old ways of super heavy weights with nap between sets to 30 minute super high intensity workouts. After 8 months, now I can lift pretty heavy weight with 20-30 seconds rest between sets. I ran a mile in 6:30 two weeks ago. It's really a nice chunk of both worlds. I will say that diet and consistency is everthing. I haven't worked out less than 4 days a week in the last 8 months. (Unless I was sick) I eat 6-7 times most days.
A typical day for me:
Breakfast:
Green Apple
Whole Wheat Toast/NATURAL Peanut Butter/Honey
Non Fat Cottage Cheese/Blueberries/Blackberries(Or other seasonal fruit)
Mid morning:
Raw nuts or banana
Lunch:
A reasonable lunch like a half sandwich and cup of soup or salad with black beans, chicken/steak, pico, light cheese, avocado....
Mid afternoon:
Nuts or another fruit
Pre workout: Orange or Banana
Workout:
3 mile run or .5 hours of high intensity weight (4 days a week)
Dinner:
Grilled Salmon and a spinach salad with 6-10 vegetables/Olive Oil Balsamic or other good dressing
Late Snack:
Greek Yogurt with some granola
I'm at the point where I have trouble keeping the weight on with my above diet. I do drink wine or beer in moderation on Friday and Saturday nights. Again, it's all discipline that turn into good habits.