265 lbs- 200 and Ripped! A brief outline of how...

December '06 & January '07
meal 1: 3 whole omega-3 eggs/ 3 whites, 1 apple,
1/4 cup blueberries
meal 2: shake (2 scoops blend protein, fish oil, greens powder) (in ice water)
meal 3 (pre-workout meal): 8 oz. grass fed sirloin/ 1/4 cup almonds/ green veggies
meal 4 (post w/o shake): 50 grams whey/50 grams glutamine/ 20 grams glycine
meal 5: 8 oz. hormone free chicken large serving of greens topped with other veggies (peppers, mushrooms, etc.)
meal 6: usually same as 5 20-45 grams of fish oil per day

February '07- April '07
meal 1: 3 whole omega-3 eggs, 3 whites, 3 oz. turkey breast, various veggies, sometimes 1 apple meal 2: shake (2 scoops blend protein, fish oil, greens supplement)
meal 3: 8 oz grass fed sirloin, 1/4 cup nuts, lots of greens
meal 4 (post w/o): 50 grams whey/ 50 grams glutamine, 20 grams glycine
meal 5: 8 oz chicken/ greens
meal 6: 8 oz. chicken or fish/ greens

May '06- June 22nd '06
started out at 205lbs/ 7-8% bf
2 gallons of water per day
m1: 8oz sirloin/ 1/4 cup nuts/ Greens
m2: 6 oz sirloin/ greens
m3: post shake (50g whey/50g glutamine/50 grams Vitargo powder
m4: 8 oz chicken/greens
m5: 6-8 oz. fish (salmon, tilapia, mahi mahi)/ greens
m6: 6 oz fish/ greens
every 5th night i ate a carb dinner to replace glycogen and pleasure my mind which consisted of: -lean protein source -1 large sweet potato w/cinnamon -1 cup steel ground oats -2 apples

The final week of the show i kept my diet the same just manipulated some sodium and water and started my carb re-feed friday night before the show and continued all day during the contest (competed June 21st, 2007)

Mid June-August 6th- stuck to the same basic principles but ate as much as I wanted at all of my meals. I had two cheats per week instead of one (I made sure to start the cheats with the oats, sweet potatos and fruits).

I started my next contest prep the same day I started coaching my football team for doubles, I figured it would be great motivation as I could train balls to the wall in a stripped down weight room with some high school kids who love to get fired up
-Added in sled dragging & tire flipping in the morning every other day-2 strength sessions in the beginning of the week-2 density training sessions later in the week

diet
m1: 8 oz. of red meat, fish oil, greens
m2: same for the most part
m3: usually post workout drink
m4-6: chicken or fish, greens, fish oil
every 5th day I had the refeed during the 2nd half of the day focusing on wild rices, sweet potatos, oats, milk, and other various items
water loaded/depleted week of the showkept diet the same week of the show except for I fat loaded instead of carb loaded the morning of the show & ended up looking waaayyy leaner.

Main supplements used (since most people think these are more important than the food you put into your body! hah)
-Magnesium Glycinate
-Zinc Supreme
-Twice Daily Multi
-Liquid Fish Oil
(All by Designs For Health, the highest quality pharmaceutical grade supplements)

I initially lost a lot of weight in 2006 when I was 265lbs on a traditional body building diet (lean proteins/ complex carbs) and this got me down to about 210 lbs. I ate "bulked up" until December of 2007 by eating the traditional body building foods (egg whites, oatmeal, tuna). This got me nowhere but 25% body fat. I was back up to 245lbs and ticked off.
I seeked the help of Ben Knapp and Chris Grayson (http://chrisgrayson.blogspot.com) and these guys opened my eyes to eating correctly. The human body is made out of essential amino acids and essential fatty acids (notice I didn't say essential sugar molecules). So as you can see I focused my efforts on eating quality red meats, fatty fish and fish oils, raw nuts, avocados, etc. and ate smart carbohydrates such as cucumbers, baby spinach, brocolli, apples, oranges at times, sweet potatos post workout, waxy maize post workout, blueberries, etc... The commonality between all of these foods is that they're what humans are made to eat, not a packet of maple brown sugar oatmeal or reduced fat enriched chocolate soy milk.
So keep it simple with your diet. Drink MORE water, eat quality meats, nuts, oils, and vegetables. Do this full tilt and get back to me in two weeks! I dare ya!

That's it for now, maybe i'll post a sample training week from this time period at a later time...

DO WORK