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A quick, brutal guide to how I got a six pack in two months...

Updated on April 20, 2015

Let me start by telling you something about my fitness regime. I work full time as a police officer. Every working day, I get up early, I trudge to my local gym, and I lift weights. I lift them until I get a good pump, I look in the mirror and I feel STRONG! Hell, I bet to the 70 year old man in the gym,i even look strong. In my tight sweat wicking shirt and shorts I throw weights around, and then I leave. Then I go home to my stepson and pregnant wife, and I eat what I want because I went to the gym today, so I can right? That's how it works surely? You lift some weights and then my "calorific burn" for the rest of the day takes care of all the nutrition discrepancies I may indulge in for the day. I look in the mirror shirtless. There are no abs looking back at me, maybe an inch or two of stomach fat that I could do without, a slight "muffin top" that really is a nicer way of saying "Spare Tire", and just a general largeness, as I call it now, that surely can't be healthy.

I didn't always look like this, doesn't my wife deserve a husband that still has some abs showing? Don't I deserve to not feel lardy at the next outing to the lake? The answer is yes, obviously. So from today I have decided to fall back on a fail-safe strategy that has gotten me there before, and I also decided to share it with you..

Flash back to three years ago, I was single, and single meant motivated. I don't care what people may say, but the single biggest motivator to us males when it comes to health and fitness, is to look good to others. I had become single at the beginning of a Georgia summer. At some point early May of 2012, I decided that it was time to get a six pack. I had never had a six pack before, even though I had always played soccer and dabbled in weights, I had always carried around that "Largeness". I applied the logic that if all those years of halfhearted weightlifting and running around didn't get me a six pack, I needed something short and sharp to get the job done.

Nearly everything I looked at online that promised fast results wanted to sell me the latest scary sounding Thermogenic fat burners, or similar products, that I had little trust in. I read up a lot on low carbohydrate diets (like Adkins and Ketogenic diets) and decided that they made the most sense to me. Being the stepson of an Irishman, potatoes, breads and starches had always been a staple in my diet, that I had been mistaking as "fuel". I pinpointed that that the carbs were my enemy and I would focus on mostly protein. I invented what I called, "The Tuna Diet".

I applied the diet as so;

As soon as I woke I would eat three whole eggs, scrambled with three egg whites. I would add garlic powder for seasoning, this can be subbed out for your seasoning of choice, especially if you don't want to smell like a vampire hunter.

About two and a half hours later I would eat a can of tuna. I alternated with Horseradish mustard and Texas Pete to help with the flavor.

I would then eat a can of tuna every two and a half hours until dinner time, when I would use the lean protein, usually turkey burgers or grilled chicken, with the broccoli for dinner.

I would use the natural peanut butter as my "treat". This may sound strange now, but when you have been eating nothing but lean foods and broccoli, it can taste glorious. Natural peanut butter is also considered by many to be a "Superfood"

I would also eat a banana about 45 minutes before I would workout.

So you are probably thinking that this all sounds pretty gross, and well, it is. It's a lot of cold fish in cans, but there is a silver lining. You only stick to the diet five days a week.So if you stuck to it Monday through Friday, Saturday and Sunday are yours to eat WHATEVER you want. This applies the theory of carb loading and cycling. You create a deficit of carbs throughout the week, causing your body to look to your fat stores for energy. The hidden goal in eating carbs on the weekend is to stop your body from getting used to the regime, and you continue to burn fat. until you get to your goal.

You will notice a few things when you start this diet. At first, there is some lethargy as your body needs time to change the way it gathers energy to do things. You are no longer throwing breads and pastas down your neck, so naturally this will feel like it is taking its toll initially, this is normal. After a week of so, you will notice that you can't eat all the food you were previously able to. Since you have been eating small portions at intervals, your stomach will get smaller, and not be ready for that big mac and large fries with an apple pie anymore.

So what did I have to show for this fishy diet? In two months, I lost 30lb. 208lb down from 238lb. I had a six pack and a bigger wallet. The bottom line is that it was rough, but it worked. I promise that the diet ony gets easier as you progress, and it is great for your motivation when you see results in the mirror, typically you should see improvement in the first couple of weeks. Of course none of us are exactly the same, but myself and about 15 others that tried this all saw impressive results within the first month.

I will be posting another blog in the near future with some pictures and the exact workouts that I did. I also recommend that your doctor makes sure you are ready for a strict diet and exercise regime, and I wish you luck with whatever strategy you choose to look your best this summer, because after all, we all deserve to look good, for ourselves and our significant others...

Breads and other carbs are what you'll be avoiding on the Tuna Diet
Breads and other carbs are what you'll be avoiding on the Tuna Diet

Tuna Diet- The bare basics

  • 24 Whole Eggs, Egg white substitute optional
  • 1 Jar of Natural Peanut Butter, Store brands are just as good as the expensive stuff
  • 4 Bags of Steam in bag broccoli
  • 20 Cans or packs of tuna, Make sure the cans are "in water"

HINT: Even though I use primarily tuna, you can sub this out for canned chicken too.

Tuna (3 oz can)

Nutrition Facts
Serving size: 1
Calories 70
Calories from Fat45
% Daily Value *
Fat 05 g8%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 0 g
Protein 16 g32%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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