Neither of those diets worked particularly well, and in spite of 5 or 6 days a week of lifting and running, and wrestling hard 6 months out of the year, I was not "ripped". Sure, I was muscular (for a guy who wrestled 134 lbs), and fairly lean, I was not the stack of brutally lean and vascular muscle that I am now.
From there, I moved to Tucson, where I started eating steamed chicken and broccoli for three meals a day, doused in the manna of the gods, Sriracha sauce. This meal was accompanied by at least a full cup of white rice, which I usually faced after drowning it in Sriracha, and then followed it up with a couple of protein shakes a day (at the time, I made my own chocolate shakes using unflavored bulk whey concentrate from Supplementdirect.com). Using this diet, I pushed my weight up to around 170, and was pretty lean, but the white rice kept me from getting much leaner. I mixed in the occasional hoagie as well, in addition to chicken soft tacos from Del Taco. MMmmmmmmm. Del Taco fucking rules, fyi, although every single one of their restaurants is a fucking shithole.
The 1970's called, and they want their restaurant back... cleaned, for once.
After trying the Chipotle diet for a few years, which put a few more pounds of muscle on me, and the chicken soup diet (which I'll outline in another post, mostly for the ladies), I discovered Metabolic Typing, found that I'm a meat type, and started doing occasional keto runs (a period of time in which you keep your daily carbs below 5% of your daily intake) in conjunction with carb cycling. The carb cycling, another thing I'll outline in a later post, basically boils down to a couple a days of keto dieting, a couple of days of medium carbs, and a couple of days of high carbing it (typically on the days I have a cheat window).
So, for the secret: drum roll please...
CHICKEN WINGS. This is not a joke. I can attribute the veins on my abs DIRECTLY to my massive consumption of unbreaded chicken wings. Allow me to tell you why.
Wings have the perfect macronutrient ratio for low carbing it. 60% of the calories in wings come from fat, and almost all of the remainder come from protein. Thus, when you combine a couple (or few) pounds of wings a day with a couple of protein shakes, you end up with a macronutrient breakdown that's split almost exactly down the middle between protein and fat.
Thus, wings pretty much the ideal macronutrient ratio for low-carbing. Most diet gurus suggest a ratio along the lines of 55-70% fat, 5% carbs, and the remainder of your caloric intake to come from protein, and that's the breakdown with which you'll end up if you allow wings to become the (awesome) cornerstone to your diet.