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-   -   What a Bodybuilder Eats (http://www.bodybuilding.net/nutrition/what-a-bodybuilder-eats-1789.html)

BG5150 03-18-2006 08:45 PM

What a Bodybuilder Eats
 
I took this from another board. They thought enough of it to make it a sticky. The url is at the end of the post. There is a big list of which foods are good to eat for a bodybuilder as well as some advice for cutting and bulking. I thought it would be a good resource here, too:

Quote:

Originally Posted by 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!



This is from: http://www.wannabebigforums.com/showthread.php?t=46565

slayer of souls 03-18-2006 08:57 PM

Great post, I have been looking for that for some time now.

Makes for an excellent grocery list.

_Wolf_ 03-18-2006 09:07 PM

good work brad... :)

Darkhorse 03-18-2006 09:19 PM

Quote:

Originally Posted by BradG
I took this from another board. They thought enough of it to make it a sticky.

Good idea.

BG5150 03-18-2006 09:40 PM

Quote:

Originally Posted by 0311
Good idea.

Good idea taking it from another board, or them making it a sticky or us making it a sticky?

Darkhorse 03-18-2006 10:00 PM

Good idea posting it.

Playmaker7 05-07-2006 03:50 PM

I'm having a hard time finding good snack foods to eat whenever I need a snack. I find myself always eating preztels with a peanutbutter Zone Perfect bar or an apple, banana, or orange. They are good, but I want to add some other things so I'm not always eating those things. Does anyone have a list of healthy snack foods? Any help would be great. Thanks

Frontline 05-07-2006 06:52 PM

Honestly, you shouldn't be snacking too much if your eating alot of small meals because you are feeding every few hours. Eating alot of small meals should almost eliminate your desire to snack throughout the day.

I try to stay away from "processed" snacks as much as possible, so here are some protein packed snacks that I recommend:
Tuna Packs
Beef Jerky (careful on sodium)
Lowfat String Cheese
Hard Boiled Eggs
Cottage Cheese
Raw Almonds (careful on amount, high in EFA's so they have alot of cals)
Protein Powder + Natural Peanut Butter (add a little water and you have a nice pudding)
Sugar Free Jello (no protein, but helps me when I get a sweetness craving)

barbarianway 06-07-2006 07:08 PM

Too bad this is a considered a 'bodybuilders diet' when this should be the foundation of even the general populations diet as well!

Can you imagine how many buff bodies would be on the streets if everyone started eating like this and fast food chains never existed?

peanutman291 07-15-2006 02:49 AM

Quote:

Originally Posted by BG5150
I took this from another board. They thought enough of it to make it a sticky. The url is at the end of the post. There is a big list of which foods are good to eat for a bodybuilder as well as some advice for cutting and bulking. I thought it would be a good resource here, too:



This is from: http://www.wannabebigforums.com/showthread.php?t=46565

Very Helpful,Thanks


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