^This is all good information, EXCEPT the recommendation to swap soda for diet soda. Soda is bad, diet soda is worse. The sugar replacements in diet and low-calorie drinks make you thirstier and crave sweetness more. Plus several of them have adverse effects on people in a variety of other ways.
Beverages are some of the worst offenders when it comes to high-calorie foods. The best thing to do is remove sodas entirely - swap them for 2 litres (half a gallon) of water per day (lightly flavoured if necessary), along with plenty of milk. A litre/ 1 quart of milk has 30 grams of protein, good fat and natural sugar. It is a complete meal in itself.
Even fruit juice you should keep to a minimum. Have actual fruit instead.
W.A. AMATEUR STRONGMAN
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet