what a bodybuilder eats...

[Alke]

a lot of people are asking how to eat, and when I first joined this place, that was pretty much my main question as well.

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. If this the first time you are cutting, I would recommend reading the short article posted by St.P. (see attachment below)

To start a bulk: add 500 to total calories, to maintain bulk: add 200-300 to total calories depending on weight gained each week

here is an e-book to how to cook like a bodybuilder from strengthcats.com Body Building Recipes

Here is a great article from AtLarge Nutrition on Training and Eating for Mass. Be sure to spend a little time and also read the other articles on this board for nutrition and training!

-Booyah Baby!

[ryuage]

sticky!

[Wu36]

the whole grocery list thread should be a sticky. good stuff.

[wleon]

yes I second sticky.... I saw it before and I lost it ... this is good stuff

[Saint Patrick]

Why is Bottled Water listed under "Dairy and Eggs"

[ryuage]

:withstupi

haha didnt notice that! just get a water filter or brita no need to "buy" water in the first place.

[ElPietro]

Good list. I sticky for now.

[ElPietro]

Oh and what would be good would be to continue building this list, adding the food items in the appropriate categories and maintain one master list. Kenn, you have officially been voluntold.

[Alke]

heh, not a problem. We SHOULD have a master grocery list, good idea. So, if anyone eats something not on the list, go for it!

I dont know why water is in dairy I just copied it as I saw it a long time ago......

[Dedicated]

I did not see Whole Wheat Bread on the list, add that if you think it's worthy hehe. I find this useful as it's easy to make, and it's easy to eat on the go, like for lunch etc.

[PiKappaWRX]

definately sticky material, just needs a couple of edits.

[Alke]

edited to include everything I could think of...........

I also included the standard formulas for cutting/bulking, any more ideas or foods to be listed, post away and I will get them in there

[PiKappaWRX]

i always thought of cutting and bulking as 12*BW for cutting, 15*bw for maintenance, and 18*bw for bulking. but then again i never factored in body types, so your way is probably more accurate. this thread is gonna be the stick of all stickies in time...

[HobbesAB]

Most of this list has alreadey been included, but you can recheck it if you like. I will try later when I have more time.

Another thread with food suggestions

[SobaAddict70]

Don't forget soy milk.

1/4 of my daily protein intake comes from soy milk or other soy protein, due to me being mildly lactose intolerant. I'm sure there are other people like me out there.

Soba

[StarLeague]

Thanks guys, this is great!

[germanmetteo]

hi i was born with a disease called hemihypertrophy where my left side of my body is smaller than the right side in the biceps its by about and inch and a half or two is there any way or good way to fix this please help it makes me very self concsious itys only the biceps i want to fix for now please email me with any answers mnmmoore16_122@msn.com thnx so much metteo

[Alke]

hey bro, best advice it work with your doctor on this and focus on keeping the side affected with hemihypertophy from advancing too fast.

you could work the side not affected to try and even it out, but we would need to know about you and with such a rare disease, working with your doctor is best. Good luck man, start a journal and tell us more about yourself and how you plan to work out.

[PYRO]

Turkey breast slices (no deli turkey)==???
Damn, i enjoy making my lunch sandwiches from the deli. I eat either bologna, turkey, and ham with wheat bread 24@7.
What do i take to lunch? Back to tuna sandwiches, i guess.

[Alke]

Turkey breast slices (no deli turkey)==???
Damn, i enjoy making my lunch sandwiches from the deli. I eat either bologna, turkey, and ham with wheat bread 24@7.
What do i take to lunch? Back to tuna sandwiches, i guess.

by deli I think it meant pre-packaged sandwich slices of ham/turkey (which are mostly salt and water)

[dissipate]

prepackaged meaning a few slices wrapped in plastic on the shelves? i just got some smoked turkey breast over the counter today and i'm not sure whether it counts as from the deli? it was sliced from a huge hunk. any suggestions on where to get alright turkey breasts then?

[Alke]

prepackaged meaning a few slices wrapped in plastic on the shelves? i just got some smoked turkey breast over the counter today and i'm not sure whether it counts as from the deli? it was sliced from a huge hunk. any suggestions on where to get alright turkey breasts then?

sliced from a huge hunk? If it came off the real turkey then it should be fine...if it was a hunk of processed turkey (like those canned hams or turkeys) then I would not make a habit of eating it.

[dissipate]

uh oh, i think i've been eating deli turkey then. i can't find any real turkey breast in the supermarkets around here!!! guess i'll have to take chicken breast then.

[ecliptic]

Eat yourself some steamed blue crabs and thats an excellent source of protein. I live in Maryland and we eat em all the time.

[MegaMuscle]

thanks for posting the list man i have been to three different bb sites and found nothing.