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  1. #1
    Kettleburn Fitness jcosley's Avatar
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    Arrow Clean Foods List - Protein, Carbs, Fats, and Condiments

    My Grocery List - What I consider "clean foods" in my diet. Merely Opinion
    Just wanted to post this for anyone who finds it helpful. If anyone ever asks me what/how I diet either bulking or cutting I always reference this word doc I put together and give them a copy of it. It's not perfect, but the foods in this list helped me get to where I am today.

    EDIT: Guess there isn't a clean/dirty foods....buy whatever you want. But here's what I stick too.

    Protein
    Tuna
    Skinless, Boneless chicken
    Steak (also in the fat category)
    Cottage cheese
    Eggs and Egg Whites
    Protein Powders
    Any Fish (salmon, tilapia, etc)
    Lean cuts of pork
    Lean ground turkey or lean ground beef (80/20 or higher)
    Milk
    Cheese
    Shrimp
    Venison, Buffalo, etc

    Carbs
    Brown Rice
    White Rice
    Oatmeal (plain)
    Rice cakes (plain)
    Whole wheat pasta
    Whole wheat bread
    Whole wheat tortilla shells
    Apples
    Bananas
    Grapefruit
    Blueberries
    Strawberries
    Raspberries
    ANY FRUIT
    Lettuce, spinach, broccoli, asparagus, or any green veggies
    Any veggies
    Fat free yogurt
    Sweet Potatoes (yams)
    Potatoes
    Kidney beans, Black beans, Chili beans, Garbanzo beans, etc
    Pickels (only 5 calories per pickle)
    Whole grain or oat bran cereal

    Fats
    Natural Peanut butter
    Nuts: Almonds, Cashews, Walnuts, Pecans (preferably plain or lightly salted)
    Fish Oil (capsules)
    Olive Oil
    Flax oil
    Avocado (also under fruit/veggies)
    Flax Meal
    Wheat Germ
    Sunflower seeds
    Pumpkin seeds

    Sauces and Condiments
    Mustard
    Walden Farms Zero Calorie Dressings
    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
    Extracts (vanilla, almond, etc )
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)

    EDIT: I follow a Low Fat diet, high protein/mod carb diet. If anyone wants to add full fat anything to there diets, by all means don't let me stop you.
    Last edited by jcosley; 12-28-2010 at 06:27 AM.
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  2. #2
    Registered User Reformed90's Avatar
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    Thumbs up

    Nice list

    I'll throw in mine
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  3. #3
    Registered User Madone59's Avatar
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    ham isnt clean?!? i eat canadian bacon with breakfast every morning, it is low in fat, 0 carbs, and 11 g protein. it does have sodium tho
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  4. #4
    Registered User Reformed90's Avatar
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    and fat is bad........ ^


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  5. #5
    USAPL Nut Hugger ErickStevens's Avatar
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    This thread sucks.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
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  6. #6
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by Madone59 View Post
    ham isnt clean?!? i eat canadian bacon with breakfast every morning, it is low in fat, 0 carbs, and 11 g protein. it does have sodium tho
    I'm not a big adocate of it for a few reasons. There isn't really a lean version of it unless you'd kill the damn pig yourself. It's full of sodium...with pretty much any kind you buy. You can still eat it, just because it isn't on this list doesnt mean you can't stray away from the list.
    Originally Posted by Reformed90 View Post
    and fat is bad........ ^

    Care to elaborate?
    Originally Posted by ErickStevens View Post
    This thread sucks.
    What's your problem with it if you don't mind me asking?
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  7. #7
    Chasing cats since 1967 WonderPug's Avatar
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    OP: Can you define a "clean food"?
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  8. #8
    Knox Animal cmurray's Avatar
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    a clean food is relative to one's diet...
    No Excuses
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  9. #9
    Chasing cats since 1967 WonderPug's Avatar
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    ^ I was asking the OP, as his started a thread on "clean foods" and thus he should have a definition...
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  10. #10
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by WonderPug View Post
    OP: Can you define a "clean food"?
    Originally Posted by cmurray View Post
    a clean food is relative to one's diet...
    Originally Posted by WonderPug View Post
    ^ I was asking the OP, as his started a thread on "clean foods" and thus he should have a definition...
    Nutrient Dense (vitamins, minerals, fiber, etc) - some foods may be arguable.
    Last edited by jcosley; 12-28-2010 at 06:25 AM.
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  11. #11
    Knox Animal cmurray's Avatar
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    Originally Posted by jcosley View Post
    Nutrient Dense (vitamins, minerals, fiber, etc) - some foods may be arguable.

    Generally... foods free of artificial preservatives, coloring, irradiation, synthetic pesticides, fungicides, ripening agents, fumigants, drug residues and growth hormones" and those that are "processed, packaged, transported and stored to retain maximum nutritional value. (IE: Organic fruits, veggies, milk/cheese, meats, etc)

    Some of the stuff on this list probably will fail that definition such as things such as sugar free or calorie free products, dressings, sauces, etc. Obviously, organic would also be the way to go on any food you can purchase.
    gotcha
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  12. #12
    Chasing cats since 1967 WonderPug's Avatar
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    OP: By your definition of "clean foods", why include diet soda and Crystal Light while excluding full fat versions of foods?

    Basically, my objection is to terms like "clean food", where there are many different definitions and often, as you did, people can't even stick to their own definitions.
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  13. #13
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by WonderPug View Post
    OP: By your definition of "clean foods", why include diet soda and Crystal Light while excluding full fat versions of foods?

    Basically, my objection is to terms like "clean food", where there are many different definitions and often, as you did, people can't even stick to their own definitions.
    This is bodybuilding sir. Why are you mad? This isn't a BE ALL, END ALL LIST....you can add whatever foods you want to it. It's a pretty good starter list that I wish I had to go off of when I started. Stop your crying.
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  14. #14
    Chasing cats since 1967 WonderPug's Avatar
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    ^ My point is there is no such thing as a "clean food."

    And you're just listing foods that you like, not foods that are specifically "good" or "required" for "bodybuilding".

    In fact, you seem determined to list the "lean" or fat free versions of foods, even though they are likely not as good for bodybuilding or for health.
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  15. #15
    1100 total wuwu joelash302's Avatar
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    Originally Posted by jcosley View Post
    This is bodybuilding sir. Why are you mad? This isn't a BE ALL, END ALL LIST....you can add whatever foods you want to it. It's a pretty good starter list that I wish I had to go off of when I started. Stop your crying.
    Sounds like someone is mad their thread isn't going as expected. Don't throw a fit because people disagree with you regarding your food options.
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  16. #16
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by WonderPug View Post
    ^ My point is there is no such thing as a "clean food."

    And you're just listing foods that you like, not foods that are specifically "good" or "required" for "bodybuilding".

    In fact, you seem determined to list the "lean" or fat free versions of foods, even though they are likely not as good for bodybuilding or for health.
    Originally Posted by joelash302 View Post
    Sounds like someone is mad their thread isn't going as expected. Don't throw a fit because people disagree with you regarding your food options.
    I know, I obviously have no idea what I'm talking about. My AVI pics show it also. So do my lifts in the gym. When you are doing 120s dumb bell bench with ease for 10-12 reps and military press with 85s for reps, then come talk to me son.

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  17. #17
    Chasing cats since 1967 WonderPug's Avatar
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    ^ You "AVI pic" in no ways indicates expertise in nutrition and implying such is just silly.

    By way of example, there are very outwardly fit people that eat at BigMacs and do cocaine. Are you advocating following their recommendations because they look fit?
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  18. #18
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    Originally Posted by jcosley View Post
    I know, I obviously have no idea what I'm talking about. My AVI pics show it also. So do my lifts in the gym. When you are doing 120s dumb bell bench with ease for 10-12 reps and military press with 85s for reps, then come talk to me son.

    Helping others FAIL.
    Get off your high horse. Myself and plenty of others have prepped for contests eating foods not on your almighty list. There's no such thing as "clean" or "dirty".
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  19. #19
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by ErickStevens View Post
    Get off your high horse. Myself and plenty of others have prepped for contests eating foods not on your almighty list. There's no such thing as "clean" or "dirty".
    High horse? WTF ever...

    Can you read or not? Did I say I had EVERYTHING on the list...hence add/edit do what the F*** you want to it. Why don't you guys continue behing A'holes on everyone elses thread like i've been reading all day.....just plain out ignorant comments in every thread. Why not try to be helpful, instead of ignorant.
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    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by jcosley View Post
    High horse? WTF ever...

    Can you read or not? Did I say I had EVERYTHING on the list...hence add/edit do what the F*** you want to it. Why don't you guys continue behing A'holes on everyone elses thread like i've been reading all day.....just plain out ignorant comments in every thread. Why not try to be helpful, instead of ignorant.
    Actually, our comments are the exact opposite of "ignorant".
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
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  21. #21
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    Originally Posted by jcosley View Post
    I know, I obviously have no idea what I'm talking about. My AVI pics show it also. So do my lifts in the gym. When you are doing 120s dumb bell bench with ease for 10-12 reps and military press with 85s for reps, then come talk to me son.

    Helping others FAIL.

    HAHA, ok I'll bite.

    The fact that you stopped being a complete fatass in no way means you are fully knowledgeable about nutrition, it means you learned to put down the fork. Big friggin deal. I have vastly more definition than you without even trying. Apparently I am now a guru of nutrition and should make a list of what I eat (fatty meats, whole milk, avocado are big on my diet list).

    As for your lifts? You outweigh me by 50 pounds dude. I would seriously hope you can outlift me. DB 120's at 232 pounds is pathetic for someone with your ego.
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  22. #22
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by ErickStevens View Post
    Actually, our comments are the exact opposite of "ignorant".
    Did you add any insight to this thread? No.

    So I say you failed at being any help in there what so ever.
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  23. #23
    Kettleburn Fitness jcosley's Avatar
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    Originally Posted by joelash302 View Post
    HAHA, ok I'll bite.

    The fact that you stopped being a complete fatass in no way means you are fully knowledgeable about nutrition, it means you learned to put down the fork. Big friggin deal. I have vastly more definition than you without even trying. Apparently I am now a guru of nutrition and should make a list of what I eat (fatty meats, whole milk, avocado are big on my diet list).

    As for your lifts? You outweigh me by 50 pounds dude. I would seriously hope you can outlift me. DB 120's at 232 pounds is pathetic for someone with your ego.
    Right. That's all it took. Just not eating as much...had nothing to do with changing my dieting lifestyle, busting my ass, etc. Magic happens if you close your eyes and make a wish. Yes?
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  24. #24
    The Merciful alan aragon's Avatar
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    jcosley - I'm taking the liberty to undelete this thread because it has good points made by a number of members. You deleting this thread is hard evidence that the truth is tough to listen to sometimes. I suggest that you ignore the blunt tone of the responses but focus on the content of them. I guarantee you'll learn something. If you really can't stand what you're hearing in this thread - in other words, if you can't handle the truth - let me know & I'll re-delete it.
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  25. #25
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    ^ I thought this thread disappeared for a few minutes....

    OP: The problem, I believe, is how you framed the thread. If you had just listed the foods under a title implying foods you like to eat, people might have made a few minor comments, like don't fear full fat versions of foods, but that's about it.

    However, you framed things around "clean foods".

    Then you started becoming agressive in your replies, taking a progressively arrogant tone, as others pointed out the faults in your position.
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    Originally Posted by jcosley View Post
    I know, I obviously have no idea what I'm talking about. My AVI pics show it also. So do my lifts in the gym. When you are doing 120s dumb bell bench with ease for 10-12 reps and military press with 85s for reps, then come talk to me son.

    Helping others FAIL.
    got mad?
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  27. #27
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    Originally Posted by jcosley View Post
    did you add any insight to this thread? no.
    vvv

    Originally Posted by erickstevens View Post
    there's no such thing as "clean" or "dirty".
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  28. #28
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    There should be a sticky bolded and highlighted, in capital letters, that states "THERE ARE NO CLEAN FOODS" where the misconception of "clean" vs "dirty" foods is laid to rest, not discussed. Something similar to the nutrient timing thread. There's a link in the sticky of "threads you should read", but it's just a bunch of arguing back and forth and I doubt many people make their way into the sticky in the first place. Many people outside of the nutrition forum refer to foods such as those on the OP's list as "clean" and foods like candy bars and chocolate cake as "dirty." It is common knowledge in this section that there is no such thing as clean or dirty foods, but elsewhere, there's a lot of people that share the same thoughts as the OP. Then again, people wouldn't get to argue with and belittle others if it were as easy as a sticky, and that's just boring.
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  29. #29
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    Originally Posted by jcosley View Post
    Clean Foods List

    Whole wheat tortilla shells
    replace with whole wheat pita or lavash bread
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  30. #30
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    ^ Synthetic: Sometimes I think you're in your own little world...or you're tying to make a joke, which would be good progress.
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