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

Awesome post Doc...especially for a bum like me who doesn't eat right. Thanks!

sticky?

Very helpful post! Thanks X

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

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!

Bump Sticky?

But very high in cholesterol. I'll stick to steak and chops or chicken and fish.

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

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

Good post!

Nice post, This is getting printed out and hung up somewhere in the kitchen today!

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

Good informative post!

fried breaded shrimp is AWESOME.

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.

...keep eating the fried breaded shrimp and you'll reach your weight goal in no time!

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>My Webpage

I just wanted to add for the female body builders that there are specific recomendation on top of the list as appears here
body builder board
For example that the ratio of pure protein for a women should be about 15% percent of the entire food intake.

that's a good list there. thanks!