What a Body Builder Eats |
1Fast400 Forums > Diet & Nutrition |
| Posted by: DR X Oct 10 2007, 07:43 PM |
| Someone posted a list and I printed it and it is still on the inside of my kitchen cabinet door, thought I would post an edited version for the next new guy 1-2 Gallons of Water a day Protein Boneless, Skinless Chicken Breast Tuna (water packed) Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines) Shrimp Extra Lean Ground Beef or Ground Round (92-96%) Venison Buffalo Ostrich Protein Powder (Whey, Casein, Soy, Egg) Eggs Low or Non-Fat Cottage cheese, Ricotta Low fat or Non fat Yogurt Ribeye Steaks or Roast Top Round Steaks or Roast (stew meat, London broil, Stir fry) Top Sirloin (Sirloin Top Butt) Beef Tenderloin (filet mignon) Top Loin (NY Strip Steak) Flank Steak (Stir Fry, Fajitas) Eye of Round (Cube meat, Stew meat, Bottom Round) Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats) Complex Carbs (nothing enriched, bleached or processed if possible) Oatmeal (Old fashioned, Quick oats, Irish steal cut) Sweet Potatoes, Yams Beans (Black eyed, Pinto, Red, Kidney, Black) Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal Farin (Cream of wheat) Whole Wheat frozen Bagels, Pitas Whole wheat or Spinach Pasta, Whey Pasta Rice (Brown, white, jasmin, basmiti, arborio, wild) Potatoes (red, white, baking) Fibrous Carbs Green Leafy lettuce (red, green, romaine) Broccoli Asparagus String Beans Spinach Bell Pepers (Green or Red) Brussels Sprouts Cauliflower Cabbage Celery Cucumber Carrots Eggplant Onions Pumpkin Garlic Tomatoes Zucchini Fruit (If acceptable on diet) bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes Healthy Fats Natural Style Peanut Butter Olive oil, Safflower oil Flaxseed oil Fish Oil Nuts (peanuts, almonds, walnuts) Dairy Eggs Low of Non-Fat cottage cheese, Ricotta Low or non-fat milk Low fat or non-fat yogurt Condiments & Spices Diet Soda Crystal light Fat free mayonaise Reduced sodium Soy Sauce Reduced sodium Teriyaki Sauce balsamic Vinegar Salsa, Jalepenos Hot peppers and Hot sauce, Cayanne pepper Chili powder and Chili paste Mrs. Dash Steak Sauce Sugar free Maple Syrup Mustard Extracts (vanilla, almond, etc) Low sodium beef or chicken Broth Plain or reduced sodium tomatoe sauce or paste For calories in each food go to http://www.fitday.com Calorie Counting Formulas: Mesomorphs: bodyweight x 15 Ectomorphs: bodyweight x 16-17 Endomorphs: bodyweight x 13-14 To start a cut: subtract 500 from total calories, to maintain cut: subtract 200-300 from total calories depending on weight lost each week. To start a bulk: add 500 to total calories, to maintain bulk: add 200-300 to total calories depending on weight gained each week |
| Posted by: JW32Hoops Oct 10 2007, 07:54 PM |
| Awesome post Doc...especially for a bum like me who doesn't eat right. Thanks! |
| Posted by: typeRob Oct 10 2007, 09:15 PM |
| sticky? |
| Posted by: ANIMAL333 Oct 10 2007, 09:36 PM |
| Very helpful post! Thanks X |
| Posted by: MoVin_Weight Oct 10 2007, 09:50 PM |
| mmmmm love me some shrimps! 14g protein and only 60cals per serving... just wish it wasn't so damn expensive! definately makes a good substitute when the chicken starts tasting bland |
| Posted by: Ducktoe69x Oct 10 2007, 10:13 PM |
| Shrimp isn't too bad priced...just gotta look for the sales. There's almost always one going on at some grocery store. What about Lima Beans...most people think their gross, I love em. Healthy carb right? Please make this a sticky...I have people asking me about diet a lot. Thanks Dr. X! |
| Posted by: EmOSlayer Oct 10 2007, 11:45 PM |
Bump Sticky?  |
| Posted by: Agent8 Oct 11 2007, 01:36 AM | ||
But very high in cholesterol. I'll stick to steak and chops or chicken and fish. |
| Posted by: MoVin_Weight Oct 11 2007, 07:19 AM |
| yeah but studies have been done that show that even eating like 300g of shrimp a day which is roughly 3.5 servings had little to no effect on cholesterol levels, lowered triglycerides, and improved HDL... shrimp is all gooooood brotha |
| Posted by: Jason2459 Oct 11 2007, 07:32 AM | ||||
You'll eat pork over shrimp? Shrimp is awesome. Shrimp is a power packed little guy. It's listed as one of the worlds healthiest foods. Check it out: http://www.whfoods.org/genpage.php?tname=foodspice&dbid=107 |
| Posted by: Doogsy Oct 11 2007, 08:09 AM |
| Good post! |
| Posted by: J-Freak2514 Oct 11 2007, 10:35 AM |
| Nice post, This is getting printed out and hung up somewhere in the kitchen today! |
| Posted by: Retirenation Dec 16 2007, 08:02 AM |
| Great post! You should also include Live Whole Foods to your diet. Granted it's difficult to get the right amounts daily. I found a source that works incredibly well and offers a wide array of nutrient dense foods that gave me natural energy from the first serving. Check 'em out http://www.urilife.net/fitsmartz |
| Posted by: Jason216054 Dec 19 2007, 10:10 PM |
| Good informative post! |
| Posted by: opfor101 Dec 19 2007, 10:19 PM | ||||||
fried breaded shrimp is AWESOME. |
| Posted by: opfor101 Dec 19 2007, 10:24 PM |
| i might goto red lobsters during the winter break. fuck it, might as well just buy a shitload of em and bread em my self. |
| Posted by: PotentiallyFatal Dec 19 2007, 10:44 PM | ||
...keep eating the fried breaded shrimp and you'll reach your weight goal in no time! |
| Posted by: Eric233909 Mar 10 2008, 06:41 PM |
| How good/bad is drinking lots of Diet Soda. I try to take in as much water as I can, but I need that flavored stuff every once in a while. Is it ok??<br><br>http://www.mangosteennation.com/ejxango |
| Posted by: cup Mar 16 2008, 05:53 AM |
| I just wanted to add for the female body builders that there are specific recomendation on top of the list as appears here http://www.bodybuildersboard.com/the-importance-of-nutrition-60.html For example that the ratio of pure protein for a women should be about 15% percent of the entire food intake. |
| Posted by: nikoli Jul 15 2008, 10:26 PM |
| that's a good list there. thanks! |
| Posted by: july.safin Aug 28 2008, 09:49 AM |
| Whey protein powders are best because they speed the protein to muscles faster than animal or plant based proteins. Be sure not to eat fiber-rich carbs with your post-workout meal or snack, fiber makes it take longer to get the food out of the stomach and to the muscles. http://www.yeastinfectionadvice.com |
| Posted by: willpiazza31 Aug 28 2008, 09:59 AM |
| Take your spam elsewhere biatch! |
| Posted by: Roids Aug 28 2008, 10:52 AM | ||
Remember this cat? I wonder if july.safin is ducktoe.  |
| Posted by: willpiazza31 Aug 28 2008, 10:59 AM |
| It probably is. Lima beans?!! What a fag. |
| Posted by: Jayv24 Aug 28 2008, 03:50 PM |
| lmao @ protein. Like thats going to make my glutes all striated. its all about supplements. Not what you eat or how many hours you train. i mean, how the hell is a chicken breast going to get me jacked? please explain that. On the bottle of the supp im taking it says "Ultra-super anabolic matrix" so i know for a fact its getting me big. Food does nothing. This thread does nothing. |
| Posted by: MoVin_Weight Aug 28 2008, 07:56 PM |
| chase your havoc pills with heinekens... works every time |
| Posted by: madadam Oct 16 2008, 10:41 AM |
| Hey everyone! I'm new to this site, so forgive me if this is a stupid question but....where does Chipotle factor into this diet? |
| Posted by: Josh47933 Oct 16 2008, 11:52 PM | ||
If you're bulking it's just fine. Rice, beans, cheese, fruits (salsa), various meats, you can even add corn. It's got a good amount of fat, but also tons of protein, fiber and complex carbs. As long as it's in moderation and during a bulking phase, it's fine. |
| Posted by: Monavie_Scam Oct 20 2008, 02:04 AM |
| How many of you think Monavie juice products are good for health? This is what their website product overview says; <br><br>"Support your body's antioxidant and nutritional needs with MonaVie. Taking a Balance-Variety-Moderation approach to nutrition, this premier formula delivers powerful antioxidants and phytonutrients to help fight free radicals and maintain your body's overall health.<br><br>Enhance your body's joint health with MonaVie Active. This advanced formula features the added benefit of plant-derived glucosamine, which has been scientifically shown to promote healthy joint function by targeting mobility and flexibility. Designed to support joint performance and recovery, this vital formula delivers the resources your body needs to get moving.<br><br>Watching your cholesterol? MonaVie Pulse nutritionally supports your cardiovascular system. With added heart health benefits derived from plant sterols* (which studies suggest play a key factor in lowering cholesterol), resveratrol, and omega 3 fatty acids, maintaining existing healthy cholesterol levels has never been easier.<br><br>Formulated to deliver the same remarkable benefits as their juice counterparts, MonaVie offers three convenient gel options-Original, Active, and Pulse. "<br><br>I don't know, for me it sounds too good to be true. Well, let me know what you guys think. |
| Posted by: DR X Oct 20 2008, 11:46 AM | ||
If it were 1/4 the cost it might be worth it. There big thing is the acci berry. But this product is way way over priced. costco has something similar for much less but it's still high. |
| Posted by: Josh47933 Oct 21 2008, 12:51 AM | ||
At least their honest about their intent w/ that user name. |
| Posted by: willpiazza31 Oct 21 2008, 12:06 PM |
| 7 inch banana snacks |
| Posted by: Thomas130483 Oct 23 2008, 08:41 PM |
| Whats the real problem with enriched, bleached or processed carbs? Assuming its not mixed with anything bad for you. I've never understood what this did to its nutrition. |
| Posted by: Jayv24 Oct 24 2008, 04:07 AM |
| Its processed. They remove the germ and bran...so all you have left is the endosperm. which is just carbs, less fiber, and less vitamins. So after the bleaching process, they enrich it. because they just stripped away the nutrients. but i believe the real issue with non-whole wheat breads is the higher GI content. they spike your insulin, spikes lead to crashes and more cravings. its a cycle. Im pretty sure the fiber in the whole wheat changes the GI of the bread, someone correct me if im wrong. 100% Whole wheat also fills you way more because of all that fiber. Which isnt great post workout. but its not horrid. i mean i eat white bread post workout and i eat whole wheat sometimes....i dont care. If im hungry i eat whatever i want. |
| Posted by: madadam Oct 27 2008, 11:04 AM |
| Quick question: Is supplementing with Whey Protein really necessary? I average almost a gallon of milk a day (13-14 cups) and I'm positive that I'm getting plenty of protein in my diet already. I know that milk is mostly casein and not whey, but does it really make that much difference? What do y'all think? |
| Posted by: Thomas130483 Dec 9 2008, 09:43 PM | ||
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