Bodybuilding.net - Bodybuilding Forum - View Single Post - Need some help on quick fat loss and bitch tits

TALO · 05-26-2007, 04:12 PM

FOOD LIST

1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
CARBOYHYDRATES

Cereal: (low in fat and sugars) Calories

1 oz (dry) Oatmeal 100
1 oz Shredded Wheat 100
1 oz Rice Krispies 100
1 oz Corn Flakes 100
1 oz Special K 100
1 oz Crispex 100
1 oz Grape Nut Flakes 110
2 cups Puffed Wheat 110
1/3 cup Bran Buds 70
1 oz Cream of Wheat 100
1 oz Red River 100

Bread:

1 Slice Whole Wheat Bread 70
1 Slice Rye Bread 70
1 Whole Wheat Pita 150
1 Bagel 250
1 Slice Pumpernickel Bread 80
1 Tortilla 150

Fruit:

1 cup raspberries 61
banana 100
apple 81
orange 62
½ cantaloupe 94
1 cup honeydew melon 55
1 cup strawberries 55
½ cup grapes 57
½ grapefruit 46
peach 37
1 cup blueberries 82
1 kiwi 46
1 cup watermelon 50
4 oz pineapple 50
1 pear 100
½ cup apple sauce 50
3 medium apricots 60
1 cup cherries 90
5 oz papaya 70
1 lemon 15

Vegetables:
Starches:
1 cup mixed vegetables 80
½ cup corn 80
½ cup peas 60
4 oz oriental vegetables 43
4 oz potato 119
1 cup yam 158
1 cup cooked rice 218
6 oz edible pea pods 70
½ cup cooked lentils 115
1 cup parsnip 120
1 cup cooked barley 193
½ cup kidney beans 100
½ cup navy beans ` 110
½ cup black beans 100
½ cup cooked couscous 100
1 T MCT oil 120

Vegetables:
Fibrous:

3 oz green beans 25
3 oz broccoli 25
3 oz carrot 30
3 oz cauliflower 25
1 cup turnip 28
1/2 cup beets 26
4 spears asparagus 13
½ cup zucchini 14
1 cup salad 10
½ cup cucumber 7
½ cup alfalfa sprouts 5
½ cup tomato 19
½ cup mushrooms 9
½ cup acorn squash (boiled) 42
4 oz brussel sprouts 45
½ cup butternut squash 41
½ cup green onions 20
½ cup white onions 30
5 oz peppers 30
½ cup pumpkin 40
½ cup canned tomatoes 25
3 oz leek 50

PROTEIN

1 cup skim milk (1/2 carbs / ½ protein) 90
1 cup no fat soya milk (1/2 carbs / ½ protein) 110
4 oz chicken breast 196
4 oz turkey breast 178
4 oz tuna (water packed) 140
6 egg whites (17 cal/white) 102
½ cup egg beater 130
4 oz steamed shrimp 112
4 oz halibut 159
4 oz sole 90
4 oz eye of round 200
4 oz extra lean ground beef 264
4 oz 1 % or no fat cottage cheese 80
1 cup diet yogourt (aspartame sweetened ½ carbs / ½ protein) 150
1 slice No Fat Cheese 32
1 Scoop Whey Gourmet Protein Powder 117
1 Scoop Whey Cooler 80
1 pouch Whey Gourmet Pudding 200
4 oz lobster 111
4 oz haddock 127
4 oz bison 162
4 oz elk 166
4 oz Deli Chicken 100
4 oz Canned Chicken breast 120
4 oz orange roughy 101
4 oz cod 119
4 oz perch 133
3 oz imitation crab 80

SNACKING FOODS/CONDIMENTS:

1 Tablespoon salsa 6
2 Tablespoons no-fat sour cream 18
1 Tablespoon fat free salad dressing 15
1 Teaspoon ultra-light mayonnaise 19
1 Teaspoon mustard 8
1 T Carb Option Ketchup (splenda sweetened) 5
1 T Carb Option Steak Sauce (splenda sweetened) 5
1 T Carb Option Barbeque Sauce (splenda sweetened) 6
5 cups airpopped popcorn 110
3 cups microwave light popcorn 57
1 oz pretzels 110
22 baked tortilla 114
1 large plain rice cake 35
7 mini rice cakes 55
1 cup diet Jello 7
1 Fat Free Aspartame sweetened Fudgsicle 45
Mrs. Dash
Molly McButter
Vinegar + brown sugar twin = salad dressing
Equal or sugar twin
Cinnamon
Spices: curry, dill, oregano, garlic, onion, cayenne etc.
Diet pop, crystal light
Tea and coffee
No-fat coffee creamer (Safeway brand)

*All foods are COOKED WEIGHT (vegetables are measured how they are eaten) Cereal is measured by raw weight then cooked if it is a hot cereal.

FORMULA TO CALCULATE CALORIES

Calorie given divided by calorie of item wanted multiplied by the ounce
Example: 4 oz of chicken is given at 196 calories but you want to have tuna instead which is 140 calories for 4 oz. The formula would be 196 divided by 140 x 4 oz (measurement of the tuna) = 5.6 oz of tuna instead of 4 oz chicken.