Bodybuilding shoping list

[Bodybuilder J]

OK, just a idea lets try and write the best bodybuilding shoping list to help people know what to buy at the shops. Ill start...

Proteins/ Chicken breast, Tuna in water, Eggs, 1-2% fat milk, Whey protein (only a few supermarkets I know sell this), Lean beef.
Carbs/ Steel cut or rolled oats, Brown rice, Whole wheat bread/pasta.
Fats/ Natural peanut butter, olive oil.

Well there is the staple to my diet, what about everyone elses?

[AaronT]

Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese

SLOW BURNING/COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

HEALTHY FATS

Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil

BEVARAGES

Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

CONDIMENTS

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)

Written by:

BuffedWildCat
Body Solutions Personal Trainer

[AaronT]

here is the rest of the article written by BuffedWildCat.

NUTRITIONAL GUIDELINES FOR REDUCING BODY FAT

1. Eat every 2-3 hours, balanced meals of protein, carbohydrates, and fat. Exception: you don't necessarily have to eat carbohydrates with your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout (post strength training), then you NEED to eat some carbs.

2. Try to keep the protein intake in each of your meals consistent. If you are resistance/strength training, eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.

3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low (30-40 grams per meal is a good rule of thumb, but it does depend on your activity level) and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.

4. Avoid sugars and over-processed foods like the plague. Read your labels, avoid food with sugar listed in the ingredients.

5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is over-processed. Also anything that says, "enriched" avoid it as well, it basically means over-processed.

6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.

7. Avoid starchy carbs like corn, bread (esp white bread), pasta.

8. For your last meal or two of the day, consume only green veggies for your carbohydrates. Generally for your last meal you should consume less carbohydrates and more fat. You basically taper off your carbohydrate intake as it gets later in the day.

9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories (eat normally) and just focus on cleaning up your diet (get rid of drinking sodas, etc) and getting consistent with a good macronutrient ratio (protein, carbs, fat). Some examples of good cutting ratios (percentage of total calories) are: 40P/30C/30F, 40P/25C/35F, 40P/20C/40F, or 35P/35C/30F etc.

10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com

[jtsisyoda]

AaronT, nice list, but Bananas and Trout are good, too, I think. How does that sound for a protein shake flavor... "Bananas and Trout?"

[KingOfChaos]

Yeah...can't forget your vegetables and fruit man. I don't know about the rest of you guys, but I would go insane if all I got was brown rice, oats, and whole wheat bread as a carb source.

[Bodybuilder J]

Umm yeah I forget to mention the fruits and vegetables.
Well the ones that are usaully on my shopping list are brocilli, carrots, sweetcorn, peas, green beans, bananas, pears, apples and grapes

[Maximum6]

staples include:

canned water packed tuna
round/sirloin beef
chicken breast
all types of seafood
protein powder
eggs

white rice
brown rice
whole grain bread
potatoes
sweet potatoes
oatmeal
grits
cous cous

all veggetables

peanut butter
flaxseeds
almonds
peanuts

...etc.

[Sixpack]

Max it must be nice to have your parents buy all that or do u buy it?

[Maximum6]

for free.
my friend works at albertsons.

also because i'm a cook at school...and the cook/health teacher buys alot of stuff...

[Sixpack]

So u go into albertons and just walk out with food nice lol

Originally Posted by Maximum6

for free.
my friend works at albertsons.

also because i'm a cook at school...and the cook/health teacher buys alot of stuff...

[creed428]

number one staple boneless skinless chicken breast for me atleast i go through this as much as water is seems haha

[theeeguy]

in no particular order, heres mine:
chicken breast
ground chicken, turkey, and beef
turkey bacon
salmon
tuna
canned chicken
sole
brocoli
canned green beans
cream corn
bannanas
apples
oranges
brown rice
oats
fat free yogurt
skim milk
whole grain bread and buns
mustard
fat free mayo
carrots
celery
yams
potatos
kidney beans
natty pb
can't think of any more

[Al Shades]

Good list Aaron, but a few corrections are in order. Cream of wheat is NOT a slow burning complex carb - it has a high GI. I made the mistake of buying it in the store, assuming that it was a good slow burning pre-workout food, only to learn later on that it wasn't. So, I put it with my post-workout meal. Hot cereal may or may not be the same way. In general, you have to watch out for "instant" or "quick" products, since they usually have higher GI's than their non-instantized counterparts. Oats is a good example. Consumed plain, they're low-GI. But take an instant oatmeal mix, and the GI goes up quite a bit. Another thing that has a high-GI is whole wheat bread. Whole grain is what you need to get if you want a slow burning carb source.

[taffer]

good article, needs a few corrections though...

Originally Posted by AaronT

4. Avoid sugars and over-processed foods like the plague. Read your labels, avoid food with sugar listed in the ingredients.

dont forget fruit and dairy sugars are ok! and actually aid in fat loss

7. Avoid starchy carbs like corn, bread (esp white bread), pasta.

i dont see whats wrong with starchy carbs, you need the for energy, avoid processed white bread, and plain wholemeal bread (go for dark grainy rye breads instead, the more grains the better) pasta is fine if its wholemeal, as with corn, corn is a great food eat up!

8. For your last meal or two of the day, consume only green veggies for your carbohydrates. Generally for your last meal you should consume less carbohydrates and more fat. You basically taper off your carbohydrate intake as it gets later in the day.

this is true, but not because carbs at night are bad, but because most people are more active (and workout) earlier in the day, put carbs where you are most active, if you are active at night, dont be afraid to eat carbs then, remember as long as you eat less than you burn you will lose weight

[Bodybuilder J]

Originally Posted by Al Shades

Good list Aaron, but a few corrections are in order. Cream of wheat is NOT a slow burning complex carb - it has a high GI. I made the mistake of buying it in the store, assuming that it was a good slow burning pre-workout food, only to learn later on that it wasn't. So, I put it with my post-workout meal. Hot cereal may or may not be the same way. In general, you have to watch out for "instant" or "quick" products, since they usually have higher GI's than their non-instantized counterparts. Oats is a good example. Consumed plain, they're low-GI. But take an instant oatmeal mix, and the GI goes up quite a bit. Another thing that has a high-GI is whole wheat bread. Whole grain is what you need to get if you want a slow burning carb source.

Damm I have been eating whole wheat pasta for along time now

[Al Shades]

Whole wheat pasta is actually low-GI, so you don't need to worry. It's whole wheat breads that you need to watch out for.

[taffer]

you only need to watch for some wholemeal breads, there are good ones with tons of grains and goodies in them, rye and sourdough breads are also low-GI and nutritious

not to mention the GI goes out the window when you add protein/fats/other low-GI carbs to the meal

[AaronT]

bump, all are asking, "what to eat, when, etc...."