Lists of good foods..

[Toodles]

Can someone make a really big lists of foods that are healthy and some that are good for building muscle?

I know chicken is one of the main ones for muscle, what else?

I was under the pressure pasta was good for you, but I've read on a few sites that it's not.. what is the truth?

And for a really good muscle building meal what should I have with chicken?

[Capt.Morgan]

Chicken is the bombbbbb man, white pasta isnt great, but you dont have to be scared of it on a bulk, try using whole wheat pasta instead.
Heres some good foods to stick to:

Proteins:
Whey
Lean Beef
Tuna
Crab
Salmon
Cottage Cheese
Chicken
Egg Whites(throw some whole ones in)
Turkey
Steak
Milk

Good fats(avoid around workouts, specially pwo):
Fish oil
All Natural Peanut Butter
Almonds(any unsalted nuts really)
Almond Butter

Carbs:
Whole wheat bread/pasta
Yams/sweet potatoes
Oats
EAT UR VEGGIES

Gl eatin bro

[NATHAN518]

This is courtesy of pu12en12g:


Bulking:

When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken
- Turkey
- Beef / Sloppy Joes (manwich)
- Hamburger Helper
- Pasta
- Tuna
- Potatoes
- Rice
- Veggies (Fresh if possible)

(Note: If you can afford it you can do things like steaks etc.. etc..)

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

- Hungry Hungry Hormones

- Massive Eating

- Stretch Mark Mass

What are some good indications that I'm gaining muscle... ?

Mirror / Appearance
Measurements
Strength
Bodyweight




Cutting:

When cutting (a calorie deficit to lose fat at a optimal rate):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).