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Getbig Bodybuilding Boards => Nutrition, Products & Supplements => Topic started by: DMG on July 12, 2004, 11:45:27 AM



Title: Basic Nutritional Information
Post by: DMG on July 12, 2004, 11:45:27 AM
Here’s some Nutritional information for the newbie’s starting out.


1. Whether it is bulking or cutting that you’re working to accomplish, make sure that your diet is in order. Remember that training is only 25% of the battle; the other 75% is nutrition. You can train hard, but without the proper nutrition you’re not going to be able to accomplish your goals.

2. Calorie manipulation is the key to accomplishing your goals. As a general rule for bulking aim for 18-20 calories per pound of bodyweight (for instance a 180 pound man should take in 3300-3600 calories per day). If you’re looking to cut fat, go for around 15 calories per pound of bodyweight.

3. Protein is a must for those looking to add quality muscle to their frame. Take in around 30% of your calories from protein. For bulking or maintaining your weight, consume around 1-1.5 grams of protein per pound of bodyweight. If you’re cutting you should go close to 2 grams of protein per pound of bodyweight to prevent muscle loss.

4. Good fats such as Essential Fatty Acids (EFA’s) are your ally, especially when looking to add muscle. The use of good fats can increase the absorption of protein. Sources for such EFA's can be found in fresh fish, nuts and oils (such as olive oil). When bulking take in 20-30% of your calories from fat.

5. Carbohydrates are essential in fueling your muscles, whether you’re bulking or cutting. Carbohydrates allow glycogen stores to be replenished therefore giving you more energy for your workouts. Carbohydrates should make up around 40-50% of the calories you take in.

6. When is comes to nutrition, make sure the changes you make to your diet are gradual and not drastic. By slowly altering your diet, whether it be adding more calories or other changes, you can find out what works best for you.

7. Do not expect that fat loss and muscle gain will happen overnight. It took time to gain the fat, so what makes it any different losing it, it takes time.

8. Try to drink 1-2 gallons of water per day. Doing so, especially while on a high protein diet, will help to flush out the kidneys and keep them functioning properly.

9. Do not look to protein powders ONLY for nutrition. For the best muscle gains (cutting or bulking), 70% of your nutrition should come from good solid meals. The other 30% can come from protein powders or other supplements.

10. A good rule to remember when it comes to cutting, in order to burn fat you should burn more calories than what you take in. When looking to add quality muscle in your bulking phase, take in more calories (mainly from lower fat foods) than you can burn.

11. Try to get around 8 hours of sleep per night. Keep in mind that you don't grow when your in the gym (working out just triggers muscle growth) but sleeping is when your muscles have a chance to repair themselves and grow. If you're not getting enough sleep at night, it's going to take much longer to recover from your workouts, leading to overtraining.


Title: Re:Newbie Do's and Don'ts
Post by: bald on July 12, 2004, 11:48:09 AM
looks pretty good.


Title: Re:Newbie Do's and Don'ts
Post by: The Jackel on July 12, 2004, 11:59:42 AM
Looks good to me.  Good work DMG


Title: Re:Newbie Do's and Don'ts
Post by: melonwheels on July 12, 2004, 12:59:13 PM
If you want to make dieting less of a turkey shoot, get a scale, in my opinion. I mean, I found out that one supposed scoop of whey weighted 20g instead of the 35 advertised on the tub. Speaking as a newbie, a scale helps.


Title: Re:Newbie Do's and Don'ts
Post by: The Jackel on July 12, 2004, 01:02:22 PM
I agree, everyone who is serious about dieting needs to have a food scale.  You can buy a cheap one at Wal-Mart or Target for about $5


Title: Re:Newbie Do's and Don'ts
Post by: bald on July 12, 2004, 01:04:27 PM
If you want to make dieting less of a turkey shoot, get a scale, in my opinion. I mean, I found out that one supposed scoop of whey weighted 20g instead of the 35 advertised on the tub. Speaking as a newbie, a scale helps.




The advertised 35 grams, was 35 grams of protein.  Not 35 grams of net weight, as in 140 cals of protein.  You should be more concerned about weighing your chicken and beef, not worry about protein powder.


Title: Re:Newbie Do's and Don'ts
Post by: melonwheels on July 12, 2004, 01:37:58 PM
No, I meant the whey was 28gs of protein per 35gs of powder. Mass will always be mass, while volume can often compress, so a scale is the premier food measurement tool.

Although I'm sure most of you know this, but make sure your scale is accurate by filling it with a cup of water; it should be 250g on the dot, since 1ml of water weighs 1g.


Title: Re:Newbie Do's and Don'ts
Post by: DMG on July 12, 2004, 03:40:03 PM
Thanks for the positive comments everyone. Do you think I should add that people should buy a scale to weigh food or powders to the post? If I've missed anything please let me know.


Title: Re:Newbie Do's and Don'ts
Post by: MartiniMan on July 12, 2004, 04:04:56 PM
Congrats on the promotion DMG!  I saw your appeal to the masses this morning and noticed the results ... good for you!


Title: Re:Newbie Do's and Don'ts
Post by: DMG on July 12, 2004, 04:27:11 PM
Thanks MartiniMan, I couldn't have done it without the support of all the members. I know some were hesitant about me being mod, but Iam gonna do my best.


Title: Re:Newbie Do's and Don'ts
Post by: Little_O on July 12, 2004, 08:35:56 PM
DMG, you need a sticky on pre and post w/o nutrition...many people miss this very important meal, and never make quality gains.  In fact, the post w/o meal is the most important meal of the day...

Example: for hardgainers especially...

10 oz apple juice
one can fat free yogurt
two scoops whey

Maybe post a sample of a bulking diet, and a cutting diet as a sticky...then you can just throw in the post w/o meal with the bulking diet.  I am sure some of the members here will be more than happy to help throw together some diet stuff with you.


Title: Re:Newbie Do's and Don'ts
Post by: DMG on July 12, 2004, 08:47:55 PM
Maybe post a sample of a bulking diet, and a cutting diet as a sticky...then you can just throw in the post w/o meal with the bulking diet.


Thats a good idea O. Iam going to be on vacation this weekend from Thursday to Sunday, so I will work on this while Iam on vacation and have it up next week. If any of you guys could give me some suggestions I'd appreciate that. Just post them here or PM me (especially Jackel, you know your stuff when it comes to putting together diets).  ;)


Title: Re:Newbie Do's and Don'ts
Post by: The Jackel on July 13, 2004, 09:04:42 AM
DMG I will put together a sample bulking and cutting diet and also a good post and pre work out formula.


Title: Re:Newbie Do's and Don'ts
Post by: The Jackel on July 13, 2004, 02:16:42 PM
Cutting Diet
2,550 Calories

This is based on a 200lb male at 15% body fat.
Here is the math:
200*.15 = 170lbs LBM (Lean Body Mass)
170*15C = 2550 C
1.5g Protein * 170 = 255g per day   42.5g per meal
1.8g Carbs * 170 = 306g per day     51g per meal
That is a total of:  255+306 = 561g * 4C = 2244 C from Protein and Carbs
That leaves 306 C for fat or 34g per day   5.6g per meal


Meal #1 (Largest Meal of the Day)  Protein   Carbs   Fat
6 Egg Whites                  24         0         0
2 Whole Eggs                  12         0        10
2 Packs Regular Instant Oatmeal         8         36        4
1 Banana                  1         27        1

Total Calories                 45         36        15   = 567 C


Meal #2
8 oz. Sweet Potato               4         56        0
4 oz White Tuna               40         0        2

Total Calories                  44         56        2   = 418 C


Meal #3
1 Cup of Brown Rice (Cooked)         5         50        1
4 oz Chicken Breast               36         0        3

Total Calories                  41         50        4   = 400 C


Meal #4 (Pre-Workout)
ON MRP                  45         20        3
1 Banana                  1         27        1

Total Calories                   46         47        4   = 417 C


Meal #5 (Post-Workout)
2 Scoops ON 100% Whey            46         6        3
16 oz. skim milk               16         24        0
25g Dextrose & 25g Maltodextrin         0         50        0

Total Calories                  62         80        3   = 595 C


Meal #5
Salad with fat free Dressing (50 calories or less)0         12        0
4 oz. Chicken Breast               36         0        3

Total Calories                  36         12        3   = 221 C        

Note:
Do not eat 3 hours before bed time
Cardio for 30min at least 3 times a week


Title: Re:Newbie Do's and Don'ts
Post by: melonwheels on July 13, 2004, 03:38:44 PM
You count protein from grain and cereal products? Aren't they largely unused by the body?


Title: Re:Newbie Do's and Don'ts
Post by: The Jackel on July 14, 2004, 07:27:33 AM
You count protein from grain and cereal products? Aren't they largely unused by the body?

You count it because of its calories.  Grain and veg proteins do not contain all 9 of the essential amino acids chains.  But when comsumed with complete proteins (meat, fish, eggs, ect)  you will use what every amino that it needs.  Just make sure you have enough meat protein with each meal, which the stated diet above does.  


Title: Bodybuilding Foods
Post by: The Jackel on September 07, 2004, 06:04:33 AM
Proteins:
Turkey
Lean Ham
Tuna
Boneless / Skinless Chicken Breast
Eggs
Lean Beef
Cottage Cheese
Skim Milk
Steak
Lean ground beef
Turkey bacon
Tilapia
Catfish
Nutlettes Cereal
Powerbutter
Cod

Carbs:
Oatmeal
Bananas
Rice cakes
Sweet Potatoes (yams)
Brown Rice
Wheat Bread
Red Russet Potatoes
Grits
Whole Wheat Tortillas
Kidney Beans
Butter Beans
Black Eyed Peas

Fats:
Natural Peanut butter
Olive Oil
Flaxseed oil
Fish Oil
Almonds

Vegetables:
Lettuce
Broccoli
Green Beans
Spinach
Asparagus
Zucchini
Carrots

Supplements, Vitamins, and Minerals:
Protein Powder
Glutamine
BCAA
Creeatine
Vitamin E
Vitamin C
Multi-Vitamin
Zinc
Bottled water (Purified is best)

Thanks to all who put in ideas for a Bodybuilder Grocery List and to stayhungry for the idea.  If I missed anything you are all welcome to add to the list.


Title: Re: Bodybuilding Foods
Post by: dawakaman on September 16, 2004, 12:25:40 AM
Distilled water?

Maybe im wrong but i always thought that distilled water will detract a whole lot of minerals from your body, which will break down your bone structure...

I dont know this for sure but i dont see what's wron with normal tap water.

Peace


Title: Re: Bodybuilding Foods
Post by: Bluto on September 16, 2004, 12:56:15 AM
Depends on where you live. In some places tapwater isn't an option.


Title: Re: Bodybuilding Foods
Post by: mrbean on September 27, 2004, 10:29:24 AM
Desiccated Liver and Brewers Yeast.  :P


Title: Re: Bodybuilding Foods
Post by: UnexplaineDisaster on September 29, 2004, 06:00:13 PM
Salmon is king


Title: Re: Bodybuilding Foods
Post by: H4eafy on October 08, 2004, 02:11:40 PM

 ::) Protein:
Beef jerky



What do you guys think about beef jerky? With it being so hard i wasnt sure if it would digest easy. I love it and i sell it in my shop and i will have about £600 worth in a few months.


Title: Re: Bodybuilding Foods
Post by: The Jackel on October 11, 2004, 08:43:23 AM
Beef jerky is fine, the only thing to watch out for high sodium


Title: Re: Bodybuilding Foods
Post by: Jadethegladiator on October 20, 2004, 04:55:40 PM
Beef jerky is fine, the only thing to watch out for high sodium

Whenever I eat food with a high sodium content (especially restaurant food), I take 3 dandelion root caps after & poof.....no bloat and/or water retention.  Dandelion is also a godsend for girlz and "that time of the freakin' month".  I usually buy Nature's Way brand, 100 caps for around 8 bucks. :) 

Jade


Title: Re: Bodybuilding Foods
Post by: The Jackel on October 27, 2004, 05:23:44 AM
Tilapia



Species Name: Tilapia (Oreochromis spp.) Oreochromis niloticus, the fastest growing of tilapia from the Nile River is emerald green. Oreochromis honorum is black and white. Oreochromis mossambica has reddish coloring. The oreochromis aureus is white or silver. Red tilapia is a mix of species, but always carries the red gene from oreochromis mossambica. Tilapia are sometimes called sunshine snapper, cherry snapper, Nile perch, mouthbrooders and St. Peter's fish.

Geography: Fresh tilapia comes from Columbia and Costa Rica. All American-raised tilapia goes to the live market. Farmers in Taiwan, Thailand and Indonesia export frozen product to the US.

Seasonality: Year-round availability due to aquaculture.

Appearance/Flavor: The meat is typically white, although the red skinned tilapia may have a reddish tint to the meat. Cooked meat is opaque. A brown colored meat will result from red-skinned fish if the tilapia is not skinned deeply enough. The firm, flaky texture of tilapia has a sweet, mild flavor.



Nutrition: (per 3.5 oz. raw) Cal 98, Fat cal. 22, Total fat 2.4g, Saturated fat 0, Chol 0, Sodium 52mg, Potassium 0, Protein 18.5g, Iron 0.

Buying/Handling/Storing: Tilapia meat should be moist and resilient. It should have no musky odor. Don't buy frozen tilapia that has freezer burn. If mushy when thawed, discard. Tilapia absorbs flavor from the water it is raised in, so check the source. Shelf-life for fresh tilapia at 32 F is 2 weeks. Layer in ice. Shelf-life for frozen product is 6 months. Blast frozen or block frozen is a sign of a poor product.

Cooking Methods: Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. Tilapia's attractive skin may be displayed, but should not be eaten due to a bitter flavor.

Harvesting methods: Tilapia is farmed in ponds or tanks.



Title: Re: Bodybuilding Foods
Post by: sandpiper on November 02, 2004, 01:36:53 PM
Venison, correct me if I'm wrong, has the highest protien content of any wild game meat. Elk and Buffalo meat also is high in protein and tastes just like beef.


Title: Re: Bodybuilding Foods
Post by: dirty_martini on November 07, 2004, 03:20:07 AM
Venison, correct me if I'm wrong, has the highest protien content of any wild game meat. Elk and Buffalo meat also is high in protein and tastes just like beef.

dont forget ostrich...some places you can get ostrich burgers and they are as lean as it gets...very high in protein...



Title: Re: Bodybuilding Foods
Post by: ProteinFarts on November 08, 2004, 08:24:25 AM
Proteins:


Carbs:
Oatmeal
Bananas
Rice cakes


Rice cakes have a pretty high glycemic index. I'd be carefull about when i include them in my bbing diet

http://www.southbeach-diet-plan.com/glycemicfoodchart.htm


Title: Re: Basic Nutritional Information
Post by: Strauss on November 15, 2004, 12:02:23 AM
Quote
5. Carbohydrates are essential in fueling your muscles, whether you’re bulking or cutting. Carbohydrates allow glycogen stores to be replenished therefore giving you more energy for your workouts. Carbohydrates should make up around 40-50% of the calories you take in.
Quote

So is this all the time Cutting and Bulking or do you just use the carb intake mainly on Bulking stages..??  I have been using Carbs heavy during heavy workouts but  I have always been confused on if I should cut them out to loose more fat during the Cutting Stage...??  I am a newbie .. I am 5'10 220 LBS I have a tremendous amount of Muscle but it comes with a pretty good chunk of fat in the middle area..I eat like a horse and workout enough to burn most of it but can't seem to really get that cut look.. What should I do..I have to be doing something wrong in my diet.


Title: Re: Bodybuilding Foods
Post by: Raw on November 16, 2004, 02:36:48 AM
Quino and Cous-cous very low in fat excellent foods also spirulina


Title: Re: Basic Nutritional Information
Post by: DMG on November 16, 2004, 11:13:13 AM
You should still be taking in carbs right after your workout (a good carb is dextrose for post workout). However, you should try and reduce the amount of carbs you are taking in at other times throughout the day when you are cutting. Also, be sure to watch your fat intake as well.


Title: Re: Bodybuilding Foods
Post by: an123 on November 22, 2004, 05:04:56 PM
Bulgar is a great carb source as well.
Cous cous is great stuff too.


Title: Re: Bodybuilding Foods
Post by: Scarfo23 on November 27, 2004, 03:17:52 PM
Beef jerky is fine, the only thing to watch out for high sodium

Why do you gotta watch out for high sodium?


Title: Re: Bodybuilding Foods
Post by: DMG on November 27, 2004, 07:26:27 PM

Why do you gotta watch out for high sodium?

If you are cutting than you should watch out for high sodium because it can cause water retention, which can inhibit a vascular look. Also, it can even raise blood pressure if an excessive amount of sodium is consumed, due to  water retention.


Title: Re: Bodybuilding Foods
Post by: xkol on December 02, 2004, 05:37:43 PM
for carbs i like shredded wheat and weetabix  its usualy in ther specialty cereal section


Title: Re: Bodybuilding Foods
Post by: Cell_X2 on December 06, 2004, 07:10:51 AM
Pasta in the off-season.


Title: Re: Basic Nutritional Information
Post by: yo on December 09, 2004, 07:30:39 PM
Since this is basic I dont think that supplaments should be mentioned. The meal plan by Jackel was ok but it did mention using a particular whey protein and MRP. I dont think newbies, the ones who need to know the "basics", need to worry so much about MRP's and protein powders. Rather they should learn what protein does, what carbs do, what fats do and where the nutrition label is found. Then how it all comes together for building mass, loosing body fat. "Cutting" is used to much for just weight loss. Actual contest cutting is way different from just plain old weight loss. IMO. Looks good man!


Title: Re: Bodybuilding Foods
Post by: shoe on December 12, 2004, 03:45:44 PM
What about deer meat or hog for your protein? any hunters out there? dehiderated makes a great  snake. how do you all cook it?


Title: Re: Basic Nutritional Information
Post by: Muscle Bunny on December 15, 2004, 11:46:50 PM
Hey guys newbie in need here .....

What effect has a BCAA supplement on my bodies need for Proteine. with other words sofar I only took  a multi vitamine and Whey proteine  , I was thinking of taking glutamine and BCAA's now.... I was wondering if my body needs less proteine when I take BCAA's????


Title: Re: Bodybuilding Foods
Post by: NEVERQUIT on December 16, 2004, 12:26:57 PM
why arent those vegetables on the sample diets?


Title: Re: Bodybuilding Foods
Post by: 100kg Clint on December 22, 2004, 10:42:49 AM
you say skim milk but i heard that full cream milk is best for protein and putting on lean muscle.?


Title: Re: Bodybuilding Foods
Post by: getnBIGnNYC on December 22, 2004, 11:16:20 PM
have you heard why it is best for protein and putting on lean muscle? Full cream milk has a buttload of saturated fat and the protein in it is the same as the protein in skim milk I would think.


Title: Re: Bodybuilding Foods
Post by: canadian_husker on January 08, 2005, 04:34:43 PM

Ham is not a great source of protien, in fact it's kind of a waste of time and money.

what the heck is wrong with ham????


Title: Re: Bodybuilding Foods
Post by: testlover on January 08, 2005, 04:59:09 PM

what the heck is wrong with ham????

'most' ham is lower in protein and higher in fat. Much higher in fat. Saturated of course.


Title: Re: Bodybuilding Foods
Post by: deviant on January 08, 2005, 05:10:14 PM
Over christmas i have been sampling some other meats for a change....

Had duck on christmas day (and again tonight)....very nice, probably my favourite meat at the moment....

Had wood pigeon earlier in the week... kinda small but very rich and tasty, highly recommended...

Had pheasant breasts last week too, nice but not gamey enough... bland like chicken and turkey...

Have partridge and grouse on order but they have to come down from Scotland yet...

(as is probably evident, i havent trained since the first week of december and i have no intention of starting soon ...i'll start training next week.... or the week after.... or after that.)

 ;D


Title: Re: Bodybuilding Foods
Post by: VIKING on January 13, 2005, 11:38:41 AM
I eat a lot of game meat such as venison elk moose caroubo animals dont care if you cant spell. I am a hunter so i eat what i take good no fat protein. ;D ;D :D


Title: Re: Bodybuilding Foods
Post by: bagels on January 24, 2005, 06:47:13 PM
Sea scallops are high in protein, no carbs & no sodium, add some whole wheat pasta, diced tomatoes in juice & you have 600 lean calories - ( I add Turkey sausage in the off season for 750 good tasting calories)


Title: Re: Basic Nutritional Information
Post by: Bast1 on February 10, 2005, 11:48:36 PM
"Do not eat 3 hours before bed time"

I need to fix this.  I always get to my shake and flax oil or almonds way too late.  Appetite for diet food isn't very high.  ::)

Great sample diet Jackel.


Title: Re: Bodybuilding Foods
Post by: Bear03 on February 15, 2005, 01:56:53 PM
Over christmas i have been sampling some other meats for a change....

Had duck on christmas day (and again tonight)....very nice, probably my favourite meat at the moment....

Had wood pigeon earlier in the week... kinda small but very rich and tasty, highly recommended...

Had pheasant breasts last week too, nice but not gamey enough... bland like chicken and turkey...

Have partridge and grouse on order but they have to come down from Scotland yet...

(as is probably evident, i havent trained since the first week of december and i have no intention of starting soon ...i'll start training next week.... or the week after.... or after that.)

 ;D

duck's really high in fat.......


Title: Re: Bodybuilding Foods
Post by: zamsforv on February 15, 2005, 08:04:19 PM
hmmmm thasss good advice man
but black dates also promte muscles as they contain iron/ potassium ribofane  zinc and much more so one cup of dates with milk would make ya big!!!!  they were used by the  greek  gymnastics to buils therir bodes ........


Title: Re: Bodybuilding Foods
Post by: janus on February 18, 2005, 05:45:54 PM
tilapia and salmon is life. the rest is just details. - i lean out the best with those 2 fishes..


Title: Re: Bodybuilding Foods
Post by: bigmanforlife on February 21, 2005, 04:26:31 PM
Beef jerky is fine, the only thing to watch out for high sodium

I thought we need more sodium then we think we do


Title: Re: Bodybuilding Foods
Post by: Maxxx Testosterone on February 23, 2005, 06:54:12 PM
Why doesnt Americans bodybuilders dont eat Horse meat?

Is it unavaible in the USA? , I read an interview with Claude Groulx and he said that he miss Quebec cause he miss Horsemeat.


Title: Re: Bodybuilding Foods
Post by: Biginjapan on February 24, 2005, 06:28:58 AM
What about plain yogurt?  Its high in protein and low calorie.  I usually eat one or two tablespoons right before I go to bed.

I know everybody complains about soy products (I can't even remember why now) but I eat a lot or them.  Tofu, edamame, and other things you've never heard of if you haven't lived in Japan.


Title: Re: Bodybuilding Foods
Post by: MontrealGuy on March 15, 2005, 08:05:04 AM
what about inners? like liver or kidneys or hearts?
heard they are a great source of protein....

also how is yukka for a carb?

thanks


Title: Re: Basic Nutritional Information
Post by: stapuff on March 18, 2005, 09:27:41 AM
Jackel -

Based on your sample diet -

You provided 1.5 grams of protein & 1.8 grams of carbs per pound. I figure something like .2 grams of fat per pound.

In that scenario -

I weigh 268 lbs with 35% body fat which equals 268-(268*35%)=174#'s so my calculation would be: 2,613 calorie diet.

Protein =    261.3 total grams, 1045.2 total calories, 43.55 grams a meal.

Carbs =    313.56 total grams, 1254.24 total calories, 52.26 grams a meal.

Fat =        34.84 total grams, 313.56 total calories, 5.81 grams a meal.

I understand the factions are not needed and I will round up, but do you think this is what I would need and fit within your suggestion to drastically reduce body fat?

I am sure of what I weigh, but unsure of the BF%.  Going to get that checked to give me correct calulations.

I would appreciate your suggestion(s) and everyone else's.

Thanks,

Stapuff


Title: Re: Bodybuilding Foods
Post by: Bast1 on March 20, 2005, 06:16:13 PM
How does whole wheat pasta compare with Brown Rice?  Is it nearly as good in quality carbs?


Title: Re: Bodybuilding Foods
Post by: 210 and growing on April 05, 2005, 02:13:43 AM
it is virtually impossible to get whole wheat pasta in the uk in normal supermarkets !! >:( How are nuts in terms of protein/carbs? I know they are quite high in fat but i hear its not the 'bad' fats ?


Title: Re: Basic Nutritional Information
Post by: Bast1 on April 11, 2005, 02:42:53 PM
Jackel -

Based on your sample diet -

You provided 1.5 grams of protein & 1.8 grams of carbs per pound. I figure something like .2 grams of fat per pound.

In that scenario -

I weigh 268 lbs with 35% body fat which equals 268-(268*35%)=174#'s so my calculation would be: 2,613 calorie diet.

Protein =    261.3 total grams, 1045.2 total calories, 43.55 grams a meal.

Carbs =    313.56 total grams, 1254.24 total calories, 52.26 grams a meal.

Fat =        34.84 total grams, 313.56 total calories, 5.81 grams a meal.

I understand the factions are not needed and I will round up, but do you think this is what I would need and fit within your suggestion to drastically reduce body fat?

I am sure of what I weigh, but unsure of the BF%.  Going to get that checked to give me correct calulations.

I would appreciate your suggestion(s) and everyone else's.

Thanks,

Stapuff

Yes but that would be your STARTING POINT.  You should reduce your calories by about 150 each week until you are finished dieting.  Personally I would go higher in protein and lower in carbs.


Title: Re: Basic Nutritional Information
Post by: DMG on April 12, 2005, 08:31:47 AM
Bast is right, you'll lose some BF on that amount but to continue losing it your gonna have to reduce calories after a while.


Title: Re: Bodybuilding Foods
Post by: overmannr on April 13, 2005, 09:51:35 PM
how come no one has mentioned bear? Bear is super fantastic if you can find it.

and on fats no one has said penut oil or canola oil
 


Title: Re: Basic Nutritional Information
Post by: SWTYGRL on April 30, 2005, 07:52:03 PM
I can figure out the math for the cutting sample but are there any other modifications I should consider as a woman?  Still seems like a lot to eat for me...


Title: Re: Bodybuilding Foods
Post by: slowgainer on May 22, 2005, 09:24:34 AM
Distilled water?

Maybe im wrong but i always thought that distilled water will detract a whole lot of minerals from your body, which will break down your bone structure...

I dont know this for sure but i dont see what's wron with normal tap water.

Peace

No doubt distilled is bad...There are no minerals in distilled water, causing it to remove electrolytes from your body when you consume it.  Purified water, made by a filtration process, does have minerals and is good for you.  There is a big difference between the two.  Distilled water can be used if you need to detoxify for some reason.  Besides removing good minerals and electrolytes from the body, it also can remove certain toxins.  It should only be consumed for short periods if this is your intent.

I like the list of foods.  It is similar to what I consume on a daily basis.


Title: Re: Bodybuilding Foods
Post by: eric33 on May 26, 2005, 08:14:47 AM
duck always looks like it is loaded with fat, but is actually comparable to beef and some other meats, especially without the skin..
http://www.gunnersden.com/index.htm.hunting-game-nutrition-value.html
http://holisticonline.com/Remedies/weight/weight_table-fat-content-of-foods2.htm


Title: Re: Bodybuilding Foods
Post by: SL3 on May 30, 2005, 10:37:26 AM
http://www.gunnersden.com/index.htm.hunting-game-nutrition-value.html

Holy crap!!! Moose meat has some pretty good stats!! I love it!! Better tasting than beef also, in my opinion anywayz  8)


Title: Re: Bodybuilding Foods
Post by: MontrealGuy on June 02, 2005, 06:30:23 AM
What about plain yogurt?  Its high in protein and low calorie.  I usually eat one or two tablespoons right before I go to bed.

I know everybody complains about soy products (I can't even remember why now) but I eat a lot or them.  Tofu, edamame, and other things you've never heard of if you haven't lived in Japan.

the main problem people have with soy products is that it raises your estrogen levels or so ive heard.. would probobly add to more water retention.


Title: Re: Basic Nutritional Information
Post by: Wolverine on June 08, 2005, 06:04:12 PM
This could be a stupid question but should i have a protein shake before bed?


Title: Re: Basic Nutritional Information
Post by: DMG on June 10, 2005, 11:21:42 AM
This could be a stupid question but should i have a protein shake before bed?

yea, actually I'd recommend casein protein before bed since it is a slow releasing protein.


Title: Re: Basic Nutritional Information
Post by: Rob. on June 18, 2005, 02:26:02 PM
This could be a stupid question but should i have a protein shake before bed?


I have found the Nitro-Tech PM helps me sleep. I take it about 30 minutes before I crash and I normally sleep better then when I don't take it.


Title: Re: Basic Nutritional Information
Post by: 300 on July 09, 2005, 03:22:22 PM
yea, actually I'd recommend casein protein before bed since it is a slow releasing protein.

any protein powders out there with a lot casein in them?  im tired of eating cottage cheese before bed


Title: Re: Bodybuilding Foods
Post by: snowhoss on July 09, 2005, 09:33:18 PM
  SHRIMP!! high in protein, but its high in sodium. 


Title: Re: Basic Nutritional Information
Post by: DMG on July 10, 2005, 11:36:16 AM
You could just buy straight casein from trueprotein.com


Title: Re: Basic Nutritional Information
Post by: Aussie23 on August 07, 2005, 12:47:34 AM
Just a few questions for people with more knowledge than me:
1. I dont understand the Olive Oil thing...  Am I supposed to drink regular Olive Oil that u get at the supermarket?  Is this the type of Olive Oil I am supposed to drink "2 table-spoons" of per day?  Or is just cooking with Olive Oil enough for my diet?  I asked this, because I went to drink a tablespoon of straight olive oil and my girlfriend freaked and said it would make me sick.
2.  I know you not supposed to have carbs right before bed, so does this mean I eat protein/fat meals at night and before bed? (eg. meats, protein shake, almonds, olive oil, etc)



Title: Re: Basic Nutritional Information
Post by: Brutal_1 on August 07, 2005, 10:05:29 PM
Just a few questions for people with more knowledge than me:
1. I dont understand the Olive Oil thing...  Am I supposed to drink regular Olive Oil that u get at the supermarket?  Is this the type of Olive Oil I am supposed to drink "2 table-spoons" of per day?  Or is just cooking with Olive Oil enough for my diet?  I asked this, because I went to drink a tablespoon of straight olive oil and my girlfriend freaked and said it would make me sick.
2.  I know you not supposed to have carbs right before bed, so does this mean I eat protein/fat meals at night and before bed? (eg. meats, protein shake, almonds, olive oil, etc)




Good questions Aussie, although I'm not sure I have more knowledge than you.

1.  Olive Oil is a good source of PUFA's (polyunsaturated fatty acids) especially your omega 3 & 6,  and are essential for normal hormone production and cell membrane health.  All of the health benefits are still not known yet.  In terms of ingestion, yes you should buy "virgin" or "extra virgin" olive oil.  You can use this from now on for cooking or even on your salads.  If you don't eat salads then you can simply mix a tablespoon or so with  your protein shakes.  Also, drinking a tablespoon of olive oil will not make you sick.

2.  having carbs before bed, okay that's fine.  But what time is dinner?  Considering dinner is around seven or so then a 1/2 brown rice or yams is fine.  After that though, then you should keep the meals to chicken/red meat and mixed veggies, or just a protein shake and mixed nuts. (especially almonds)

You sound like you've got it together...hope this helps


Title: Re: Bodybuilding Foods
Post by: flax24 on August 25, 2005, 04:06:14 AM
why does everyone leave out b6 vitamins? b1,b5,b6,b12?


Title: Re: Bodybuilding Foods
Post by: Gottastayfit on August 25, 2005, 06:22:30 AM
"Why doesnt Americans bodybuilders dont eat Horse meat? "

Umm let me see...maybe because it's unheard of in the US. That's as bad as eating dogs / cats...sick!

"i heard tiger is high in protein, and the taste is comparable to bobcat"

What is wrong with you people? Eat beef, chicken, pork, fish...there's plenty to go around. Leave horses and tigers and bobcats and bears the hell alone!  >:(


Title: Re: Bodybuilding Foods
Post by: onlyme on August 25, 2005, 07:54:47 PM
We have allot of Buffalo here in Hawaii.  Very good.  On Kauai they have a burger stand that only sells buffalo burgers.  They are unreal.


Title: Re: Bodybuilding Foods
Post by: hangclean on September 02, 2005, 12:29:48 AM
talapia is almost always farm raised, which makes it shit in my book.  Same with farm raised salmon.  Grass fed beef, buffalo, sushi, oatmeal was not on the list. Ham is garbage.  Full of preservatives.


Title: Re: Bodybuilding Foods
Post by: irocktheyellow on September 13, 2005, 07:32:33 PM
What about a good protein bar ( i like met-rx) offseason ofcourse. And i usually put cheese on my sandwich and yogurt is awesome!


Title: Re: Bodybuilding Foods
Post by: Luv2Hurt on November 05, 2005, 06:26:33 AM
What about plain yogurt?  Its high in protein and low calorie.  I usually eat one or two tablespoons right before I go to bed.


Wow one or two tablespoons!  Man you better ease up  ;D

Plain yogurt is great, active cultures.


Title: Re: Bodybuilding Foods
Post by: Sculpter on November 05, 2005, 07:30:09 PM
onlyme posted w/the animal I was gonna mention.I have heard that buffalo is very good but never tried it myself. Is there any meat that you can compare the taste to onlyme?BTW, dunno if it was mentioned but (ugh!!) liver is a great bb'ing food nutrient wise.


Title: Re: Bodybuilding Foods
Post by: migizi on November 23, 2005, 08:48:43 AM
I think the weirdest protein I've eaten is a turducken. it's  a turkey stuffed with a duck and stuffed in the duck is chicken breast meat and stuffing in between each layer of meat,,,it was bizarre but good, the fat from the duck seeped into the chicken. 


Title: Re: Bodybuilding Foods
Post by: suckmymuscle on December 03, 2005, 09:20:01 AM
Proteins:
Turkey
Lean Ham
Tuna
Boneless / Skinless Chicken Breast
Eggs
Lean Beef
Cottage Cheese
Skim Milk
Steak
Lean ground beef
Turkey bacon
Tilapia
Catfish
Nutlettes Cereal
Powerbutter
Cod

Carbs:
Oatmeal
Bananas
Rice cakes
Sweet Potatoes (yams)
Brown Rice
Wheat Bread
Red Russet Potatoes
Grits
Whole Wheat Tortillas
Kidney Beans
Butter Beans
Black Eyed Peas

Fats:
Natural Peanut butter
Olive Oil
Flaxseed oil
Fish Oil
Almonds

Vegetables:
Lettuce
Broccoli
Green Beans
Spinach
Asparagus
Zucchini
Carrots

Supplements, Vitamins, and Minerals:
Protein Powder
Glutamine
BCAA
Creeatine
Vitamin E
Vitamin C
Multi-Vitamin
Zinc
Bottled water (Purified is best)

Thanks to all who put in ideas for a Bodybuilder Grocery List and to stayhungry for the idea.  If I missed anything you are all welcome to add to the list.


  Several of the items, you mentioned, are wrong. Some of them have a high glycemic index, others have incomplete proteins and others, still, are too processed to qualify as true bodybuilding foods.

SUCKMYMUSCLE


Title: Re: Basic Nutritional Information
Post by: furn on December 04, 2005, 06:49:51 AM
Yes but that would be your STARTING POINT.  You should reduce your calories by about 150 each week until you are finished dieting.  Personally I would go higher in protein and lower in carbs.

Hi!

I don't understand how that work...could you explain please?  I mean, you reduce by 150 which way, i mean, how many carb/pro/fat do you cut?  And habitually how many time last a cutting phase?  Is there a limit of time to respect ...or i don't know ???....well thank you for your help!!

Have a good day!


Title: Re: Basic Nutritional Information
Post by: dmorgan41178 on December 06, 2005, 11:54:31 AM
USDA Nutritive Value of Foods


http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf

aweesome adobe reference that you can print or save on computer


Title: Re: Bodybuilding Foods
Post by: Karl Kox on December 12, 2005, 07:49:13 AM
How much rice should one eat. And what the hell are rice cakes are they good.


Title: Re: Bodybuilding Foods
Post by: Jr. Yates on January 13, 2006, 01:57:22 PM
yeah! rice cakes are awesome...you can get em flavored or plain and wholegrain too! they are low fat low carb and low calorie snacks you can put some peanut butter on em too!


Title: Re: Bodybuilding Foods
Post by: chrisg on April 07, 2006, 09:17:44 AM
No doubt distilled is bad...There are no minerals in distilled water, causing it to remove electrolytes from your body when you consume it.  Purified water, made by a filtration process, does have minerals and is good for you.  There is a big difference between the two.  Distilled water can be used if you need to detoxify for some reason.  Besides removing good minerals and electrolytes from the body, it also can remove certain toxins.  It should only be consumed for short periods if this is your intent.

I like the list of foods.  It is similar to what I consume on a daily basis.


What is Brita water considered? Is that more like distilled water or purified water? I know it gets rid of bad stuff. And I've always been more worried cuz where I live now we get well water. I've been drinking that stuff for years. To think that it's been removing minerals and electrolytes from my body would suck big time.


Title: Re:Newbie Do's and Don'ts
Post by: Phosphate bond on April 10, 2006, 04:20:32 AM
Meat does not contain efa's.  I think you ment fresh fish.

It does have EFAs (arachidonic acid, DHA (omega 3), linoleic acid) but these days domesticated cattle has  more saturated fat than the polyunsaturates you are thinking about. Wild cattle and pigs are different.

Udo Erasmus's book has some really suprising info on this. If anyone wants the page number I'll be happy to get it for you (I just don't have the book in front of me right now)


Title: Re: Bodybuilding Foods
Post by: AMNIMAL on April 15, 2006, 07:46:28 PM
Venison, correct me if I'm wrong, has the highest protien content of any wild game meat. Elk and Buffalo meat also is high in protein and tastes just like beef.

A addition is indeed warrented if I say so myself...I believe MOOSE matches Elk and "Tatonka" for being an excellent source of protien. I have cooked moose hamberger before and had to mix in regular ground beef so it would not crumble. Eskimo pie is also very cold.....


Title: Re: Bodybuilding Foods
Post by: Beener on April 25, 2006, 07:37:41 PM
talapia is almost always farm raised, which makes it shit in my book.  Same with farm raised salmon.  Grass fed beef, buffalo, sushi, oatmeal was not on the list. Ham is garbage.  Full of preservatives.

Yes i hate farm raised fish. so unhealthy. i try to stay away from farm raised beef, pork, and lamb too.

i'm full of shit, btw, farm raised fish is fine.


Title: Re: Basic Nutritional Information
Post by: Iron_Fist on May 31, 2006, 09:06:23 PM
Great stuff where did you get all this info? I've been doing a lot of research on the net but theres so many opinions.  I've come across this site called TrainersBible.com and they have some great material.  Could anyone check it out and let me know if it's a reliable resource? DMG, your insight was very helpful.  Thanks!


Title: Re: Bodybuilding Foods
Post by: BigIronMike25 on June 20, 2006, 07:01:27 AM
Kroger's CARB MASTERS  yogurt should definitely go in the protein list....

one 6oz cup =  80cals......12G pro.....only 3g sugar ....1.5g Fat......and tastes like a real dessert!!!!!!


Title: Re: Bodybuilding Foods
Post by: Superman on June 21, 2006, 01:20:10 PM
Yogurt is a great source of protein.


Title: Re: Bodybuilding Foods
Post by: bicepsforyou on August 01, 2006, 09:01:41 AM
Boron (for Bones)
Boron Is a mineral that is important for calcium absorption. For women, this mineral seems to play an important role in enhancing the activity of estrogen cells, which is important for the formation of strong bones.
Boron can be found in grapes, pears, apples, peas, broccoli, peanuts and raisins.

Nelson


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on August 17, 2006, 12:58:11 PM
Still not seeing Brewers Yeast and Wheat germ on the list, both of which belong.  Pasta if at all should be Barilla Plus (egg white protein added/high fiber).


Title: Re: Bodybuilding Foods
Post by: efirkey on August 31, 2006, 11:18:39 AM
Not one fruit made the list.  How about apples?

Also, more vegetables should be added like brussel sprouts, beet greens, collards, tomatoes

trout - one of my favorites

and chile can be a perfect food with lots of flavor


Title: Re: Bodybuilding Foods
Post by: bicepsforyou on September 07, 2006, 02:46:41 AM
What about orange juice.


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on September 07, 2006, 06:52:36 AM
What about orange juice.

I don't agree. Fructose, high calorie content, little benefit from a bodybuilding perspective that can't be achieved with a vitamin.


Title: Re: Favorite Products for this Lifestyle
Post by: Princess L on September 10, 2006, 07:38:02 PM
(http://ecx.images-amazon.com/images/I/41vRv2rpADL._SL500_AA280_PIbundle-12,TopRight,0,0_AA280_SH20_.jpg)

(http://www.bevreview.com/wp-content/image_dietcoke_dietrite1.jpg)

(http://imgs.sfgate.com/c/pictures/2010/03/21/ba-fishoil22_ph_SFCG1269052805.jpg)

(http://www.seriouseats.com/images/20090824-yogurt-group.jpg)


Title: Re: Favorite Products for this Lifestyle
Post by: Princess L on September 10, 2006, 07:41:27 PM
(http://www.ourchoice.com/catalog/images/(39)%20Kyo-Green%20Harvest%20Blend%201.jpg)

(http://www.buythecase.net/uploads/products/200/4800000086.jpg)

(http://a1468.g.akamai.net/f/1468/580/1d/pics.Drugstore.com/prodimg/228658/200.JPG)

(http://a1468.g.akamai.net/f/1468/580/1d/pics.Drugstore.com/prodimg/228658/200.JPG)

(http://farm1.static.flickr.com/195/515483765_ee1cd8bcaf.jpg)

(http://www.deliciousorchardsnj.com/ProdImages/Arrowhead-Organic-Steel-Cut.jpg)





Title: Re: Favorite Products for this Lifestyle
Post by: MidniteRambo on September 12, 2006, 12:38:15 PM
The Tortilla Factory low fat whole wheat tortillas pictured above are a great product.  I have 2 per day (each with a can of tuna and jalapeno sauce- or sometimes with salmon and egg whites with make a great breakfast burrito)
Two tortillas provide 160 calories, 6g of fat, 16g protein, 38g carbs, 28g fiber.  The fiber in particular is valuable, as there are very few other products which provide that amount.  The taste is not that of a regular white flour tortilla but that's OK given the benefit you're getting.   


Title: Re: Favorite Products for this Lifestyle
Post by: knny187 on September 19, 2006, 06:20:56 PM
half of that stuff is.....


f'n - yuck!


Princess L.....you don't eat that crap do you?


Title: Re: Favorite Products for this Lifestyle
Post by: Princess L on September 20, 2006, 08:19:14 PM
half of that stuff is.....


f'n - yuck!


Princess L.....you don't eat that crap do you?

They're all staples in my kitchen  :P


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on October 19, 2006, 02:31:41 PM
Based on recent experience, which I have posted elsewhere, orange roughy should be added to the list.


Title: Re: Bodybuilding Foods
Post by: rccs on October 31, 2006, 02:15:58 AM
Distilled water?

Maybe im wrong but i always thought that distilled water will detract a whole lot of minerals from your body, which will break down your bone structure...

I dont know this for sure but i dont see what's wron with normal tap water.

Peace
Yes, that is true, however lots of people tend to "forget" this info! It is used on a pre-contest basis, in order to promote dehydration. Not the best choice, for sure.


Title: Re: Favorite Products for this Lifestyle
Post by: MidniteRambo on November 13, 2006, 02:09:48 PM
.

Princess, question on the LaTortilla tortillas which I use and consume 2X per day-

The nutrition labels says only 80 calories, with 3g of fat, 8g of protein and 19g of carbs.  However, 19g of carbs is worth 76 calories, 3g of fat is worth 27 cals and 8g of protein is worth 32cals for a grand total of 135 cals.

Is my math off, am I missing something or is the nutritional information definitely off?  Any insights would be appreciated.


Title: Re: Bodybuilding Foods
Post by: Lugar on November 14, 2006, 06:48:15 AM
ITS ALL FIBER


Title: Re: Bodybuilding Foods
Post by: Princess L on November 14, 2006, 10:12:59 PM
Princess, question on the LaTortilla tortillas which I use and consume 2X per day-

The nutrition labels says only 80 calories, with 3g of fat, 8g of protein and 19g of carbs.  However, 19g of carbs is worth 76 calories, 3g of fat is worth 27 cals and 8g of protein is worth 32cals for a grand total of 135 cals.

Is my math off, am I missing something or is the nutritional information definitely off?  Any insights would be appreciated.

ITS ALL FIBER

Yah, they're counting 4 calories per fiber gram.  There is a lot of inconsistency in labeling among different food products and companies.  Some food items may include the dietary fiber in the calculation of total calories, others don't.  No wonder Americans are confused  ::)


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on November 15, 2006, 08:14:33 AM

Yah, they're counting 4 calories per fiber gram.  There is a lot of inconsistency in labeling among different food products and companies.  Some food items may include the dietary fiber in the calculation of total calories, others don't.  No wonder Americans are confused  ::)

Thanks for the insight.


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on November 21, 2006, 03:52:22 PM
Don't laugh (just yet, anyways) but has anyone considered caviar?

-Protein (25 g per 100 g)

-Fat (17g per 100 g)

-Cholesterol (440mg per 100g)

-Sugar (4 g per 100g)

-Sodium (1700 mg per 100 g)

-Potassium (164 mg per 100 g)

-Phosphorus (330 mg per 100 g)

-Calcium (51 mg per 100 g)

 Vitamins such as D, A, C, and B complexes 

 



Title: Re: Bodybuilding Foods
Post by: bigandy on November 23, 2006, 04:58:20 PM
Don't forget the Australians on this site Kangaroo is tops for wild game meat, Near zero fat , 55gms protein and tastes great.


Title: Re: Bodybuilding Foods
Post by: king on November 23, 2006, 04:59:43 PM
is kangaroo sold in america?


Title: Re: Bodybuilding Foods
Post by: chainsaw on December 15, 2006, 05:43:50 AM
Trader Joes salmon patties... Mmmmmmmmmmm. 


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on January 03, 2007, 03:39:39 PM
I use this as my tuna taste disguiser, which is therefore a valuable bodybuilding food to me.


Title: Re: Bodybuilding Foods
Post by: chainsaw on January 04, 2007, 08:29:50 AM
tilapia and salmon is life. the rest is just details. - i lean out the best with those 2 fishes..


Me too but with tuna "ahi" and trout.


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on January 04, 2007, 08:34:13 AM

Me too but with tuna "ahi" and trout.

Orange roughy is delicous, but pollock is my every day dinner fish for leaning out purposes due to its price.


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on January 10, 2007, 09:11:32 AM
Black beans.  S&R cans them in a Carribean Recipe, which is tasty, particularly with some tobasco added

CALS: 315
FAT: 0g
PROTEIN: 21g
CARBS: 63g
FIBERl 24.5g


Title: Re: Bodybuilding Foods
Post by: Tier on January 10, 2007, 12:56:58 PM
fark , thats a pretty complete meal , wonder how theyd go down with my IBS......


Title: Re: Bodybuilding Foods
Post by: Tier on January 28, 2007, 04:17:34 PM
Carbs: Millet , says healthier than wheat on the box  ;D


Title: Re: Bodybuilding Foods
Post by: MidniteRambo on February 03, 2007, 12:46:03 PM
This is the product I referred to above.  The Carribean recipe includes black beans, bell peppers, chilli peppers, garlic, onion and lime juice.  Very tasty and a good source of pre-w/o carbs and a ton of fiber and anti-oxidents.  Enjoy.


Title: Re: Bodybuilding Foods
Post by: mdgkmg on March 11, 2007, 07:49:21 PM
What about deer meat or hog for your protein? any hunters out there? dehiderated makes a great  snake. how do you all cook it?

for venison steaks and fry em. or make jerky. i'm a very avid hunter(right around  huntin season it makes protein real cheap). bird too such as grouse and duck or pheasant. ammo and tags are much cheaper than gettin chicken and beef at the supermarket. you pay roughly 45-50 for a license and 10 bucks for a box of 20 rnds= 200 pnds of meat. 200 pnds of beef at the supermarket times average 2$ a pound 400 bucks even if ya need to buy a rifle its cheaper to go huntin.


Title: Re: Bodybuilding Foods
Post by: Tier on April 01, 2007, 08:34:48 PM
Carbs:       Cornmeal , high in fibre and bulks up very large with alot of water (good when you want quantity with dieting , goes well with splenda and cinnamon , also is cheap)

Protein:      Lentils and brown rice  ,   split peas and brown rice   ,   sesame seeds and brown rice

Not really 1 food and not sure if people will agree but if your on a budget the above combinations make a complete protein and also lots of fibre and good carbs.

All the above are also gluten free for those that can't have oats (god dammit!  >:( :-[ )


Title: Re: Bodybuilding Foods
Post by: candidate2025 on August 10, 2007, 06:10:23 AM

Yah, they're counting 4 calories per fiber gram.  There is a lot of inconsistency in labeling among different food products and companies.  Some food items may include the dietary fiber in the calculation of total calories, others don't.  No wonder Americans are confused  ::)
i was under the impression that "fiber" couldnt be digested, and your body actually expends more calories failing to digest the fiber than you get from fiber itself..therefore eating fiber is like eating negative calories. and i also thought that it cleaned out your digestive tract and boosted your metaolism, and clinged onto fat in you system...

where am i wrong? please let me know because i have been adding asbout 20 grams of fiber to my oatmeal in the mornings.


Title: Re: Bodybuilding Foods
Post by: WOOO on August 21, 2007, 01:54:49 PM
Red Wine

stella and I have gone on and on about red wine... to list a few of it's best attributes:
- it's low in calories compared to other alcoholic drinks
- it reduces inflamations
- it fights cancer
- it makes you regular
- it soothes the soul
- it reduces blood pressure
- it increases libido
- it increases erectile function
- it reduces artirial hardening
- it makes ugly men look less ugly
- it gives me something to talk to Stella about
- it gives my left hand something to do as i type right handed...


the list goes on and on


Title: Re: Bodybuilding Foods
Post by: suckmymuscle on December 08, 2007, 07:07:28 AM
Red Wine

stella and I have gone on and on about red wine... to list a few of it's best attributes:
- it's low in calories compared to other alcoholic drinks
- it reduces inflamations
- it fights cancer
- it makes you regular
- it soothes the soul
- it reduces blood pressure
- it increases libido
- it increases erectile function
- it reduces artirial hardening

 
- it makes ugly men look less ugly
- it gives me something to talk to Stella about
- it gives my left hand something to do as i type right handed...


the list goes on and on

  Just drink juice made from merlot grapes - genus vitis vinifera. It will give you all the benefits of red wine minus the deleterious effects of alcohol, like increased aromatization of testosterone to estrogen and the wholesale destruction of neurons.

  As for it making ugly men less ugly, it is a cruel thing to say not to mention unnecessary to this thread, but I guess that everyone is entitled to freedom of speech.

SUCKMYMUSCLE


Title: Re: Bodybuilding Foods
Post by: kittom on December 18, 2007, 05:05:30 AM
for the off beat and quick fun.. dark chocoloate....yummy
and for the hunters out there.. yes processed deer is one of the leanest red meats around..however, the best tasting to be is ELK...


Title: Re: Bodybuilding Foods
Post by: chinchillables on July 08, 2008, 09:04:54 AM
Good list... I can't believe you don't have Tuna listed under proteins though. That's like the most common and best known of all it would seem.


Title: Re: Bodybuilding Foods
Post by: wavelength on September 26, 2008, 06:09:34 AM
Burgers, steaks, fries, veggies, chinese food, sushi, schnitzel, fruits, chicken wings, ice cream, spare ribs, cake, brownies, nuts, bread, eggs, cheese, beer, wine, pie, pasta, salad, meat ball, butter, pizza, lamb chops, pudding, ham, bacon, chocolate, marshmallows, etc. Everything that tastes great and a little extra protein if necessary.


Title: Re: Bodybuilding Foods
Post by: GetYolked on October 28, 2008, 12:15:32 AM
Keep the list short and simple, I just keep an eye on my protein intake and have just learned to know when my body could take some more. After a workout it's absolutely necessary to drink a protein shake to give your body (in its anabolic state) protein to start the rebuilding. I do a scoop and a half or a scoop with a meal if I'm feeling hungry after a workout. My meals always have some big protein kicker in them. Meats are the best sources and should be consumed whenever possible, but my big alternative sources come from eggs (8g per egg) in the morning , and peanut butter for snacks (7g per serving). The other times I eat include some carbs and veggies with loads of chicken, beef, fish, etc.

I also take a multi-vitamin every morning to get any nutrients I miss that day and drink Muscle Milk for my after workout protein shake for the extra vitamins it contains. Yes it has more fat in it but those are the last of my worries as a 20-year old at the moment so it's beneficial to me.

Also, a big tip that many of my buddies didn't realize is that sleep is the other time in which your body is in an anabolic state, so taking protein within an hour or so of sleeping is also key to keeping your body full of protein. Eat 2 peanut butter sandwiches, drink a smaller protein shake, or have some other source of around 20g of protein and it'll help growth.


Title: Re: Bodybuilding Foods
Post by: suckmymuscle on November 06, 2008, 10:22:59 PM
  Just buy dried grape skin and eat it. That's a mega dose of polyphenols right there.

SUCKMYMUSCLE


Title: Re: Bodybuilding Foods
Post by: bigrh on October 05, 2009, 01:13:53 AM
Really good list. 

Venison's quite good.


Title: Re: Bodybuilding Foods
Post by: Montague on October 05, 2009, 04:40:33 AM
Venison's quite good.

The butcher I’m currently using makes awesome Slim Jims out of the deer we take him.
Unlike many butchers, he doesn’t add any pork to the mix, either.
Most of the time that translates to a rather dry & tough product.
But this guy knows what he’s doing – right processing, seasoning, etc.

Deer jerky is another of my favorites, but it takes a while to make and he doesn’t have the time. He only butchers deer on the side.


Title: Re: Bodybuilding Foods
Post by: bigjoered on October 11, 2009, 11:23:24 AM
Don't forget the benefits of snacking on roasted almonds.


Title: Re: Bodybuilding Foods
Post by: yng466 on January 09, 2010, 06:13:40 PM
There's an algea drink they make in Thailand that's said to give you 100% of your daily nutritional requirements in about a 24 ounce glass. Has anyone ever heard of this?


Title: Re: Basic Nutritional Information
Post by: jordyb80 on January 10, 2011, 01:51:57 PM
I havent heard of that but I know there are many greens mixes that provide that kind of nutritional value...


Title: Re: Basic Nutritional Information
Post by: nischal on July 20, 2012, 10:34:09 PM
Oh....its really great....thanks for sharing all this informations.i think everybody should need this type of information.