Tweet
For those of you who are confused about what to eat, how much to eat, and when to eat, this should give you a basic idea. This is based on what I eat and have my trainees eat.
Part 1: Foods
-Boneless, skinless, chicken breasts. There's a reason most bodybuilders eat so many chicken breasts. There aren't many foods you can eat that take up such little room in your stomach and pack so much protein. I'm a big believer in high protein (1.5 grams per pound of body weight and up) and chicken breasts get it done. Tired of dry chicken breasts that taste like cardboard? Try cooking them like this: http://www.superiormuscle.com/forums...hicken-breasts
-Boiled eggs. To me this is the best way to cook eggs because you can cook a few days worth at a time and if you want to eat just the white you can easily seperate the yolk with no mess.
-Red meat. I believe red meat should be part of every bodybuilders diet. I also feel like I have my best workouts when I eat red meat as my last meal before I lift, so if I'm only going to eat one red meat meal I'll make it my pre-workout meal. I eat ground beef or steak if I can get a nice cut on sale. Most grocery stores have good cuts of steak on sale late at night, especially in the days before pay-day (the 1st and 15th). When I see a good deal on steak I'll buy a bunch and freeze it.
-Fish. If you're lucky enough to live someplace where you can get good, cheap, fresh fish, by all means eat it up. Personally I'm too cheap to buy fish most of the time. I live in Japan so I'll go for 1000 yen all-you-can-eat sushi once in awhile, but other than that I don't eat it much. One of the few supps I recommend though is fish oil. I take 4-5 grams 4 times a day. Great source of healthy fats and it's good for the joints.
-Beans and rice. I have a hard time eating alot of brown rice, it's just too bland. Adding black beans or red beans makes it taste alot better and improves it's nutritional profile at the same time. Easily my #1 carb choice.
-Whole wheat pasta. Make sure it's 100% whole wheat. Great carb source.
-Sweet potatoes. I don't eat these often because I have to put a little too much work into them to make them taste OK, but they're good once in awhile. They have instant sweet potatoes now but they're most regular potatoes-garbage.
-Steam works vegetables. You buy these in the frozen section and they're in individual bags that you can microwave and they get steam-cooked in the bag. Quick and easy. I get broccoli or green beans. I eat these every day.
-Fresh spinach. In the summer I'll buy some fresh spinach once in awhile and make a salad. I use spinach, cut up chicken breasts, italian dressing, and maybe a sliced up tomato or cucumber. Sometimes it's hard eating alot of hot food when it's hot outside.
-Nuts. Usually peanuts mixed with almonds to form a complete protein. I snack on these between meals. You get: Protein, healthy fats, and high-fiber-low-GI carbs all in one. Perfect.
-Apples. Pretty much the only fruit I eat on a regular basis. If I lived back home I'd be hitting up the fruit stands by the fields for fresh berries but the ones here suck. Apples are a good fiber source and they don't go bad right away. They're supposed to be good for your teeth too.
-Whey protein. I use a whey isolate/concentrate blend, usually 100% whey from ON. I drink it as soon as I wake up before I do anything else and right after I lift of course. Usually those are my only shakes of the day.
-Extra virgin olive oil. I drink 1-4 tablespoons day. I'm used to the taste.
That's pretty much all I eat. I've heard good things about ezekiel bread, but I haven't seen it for sale over here. I'd also like to try buffalo meat and ostrich, that's supposed to be good too....
Part 1: Foods
-Boneless, skinless, chicken breasts. There's a reason most bodybuilders eat so many chicken breasts. There aren't many foods you can eat that take up such little room in your stomach and pack so much protein. I'm a big believer in high protein (1.5 grams per pound of body weight and up) and chicken breasts get it done. Tired of dry chicken breasts that taste like cardboard? Try cooking them like this: http://www.superiormuscle.com/forums...hicken-breasts
-Boiled eggs. To me this is the best way to cook eggs because you can cook a few days worth at a time and if you want to eat just the white you can easily seperate the yolk with no mess.
-Red meat. I believe red meat should be part of every bodybuilders diet. I also feel like I have my best workouts when I eat red meat as my last meal before I lift, so if I'm only going to eat one red meat meal I'll make it my pre-workout meal. I eat ground beef or steak if I can get a nice cut on sale. Most grocery stores have good cuts of steak on sale late at night, especially in the days before pay-day (the 1st and 15th). When I see a good deal on steak I'll buy a bunch and freeze it.
-Fish. If you're lucky enough to live someplace where you can get good, cheap, fresh fish, by all means eat it up. Personally I'm too cheap to buy fish most of the time. I live in Japan so I'll go for 1000 yen all-you-can-eat sushi once in awhile, but other than that I don't eat it much. One of the few supps I recommend though is fish oil. I take 4-5 grams 4 times a day. Great source of healthy fats and it's good for the joints.
-Beans and rice. I have a hard time eating alot of brown rice, it's just too bland. Adding black beans or red beans makes it taste alot better and improves it's nutritional profile at the same time. Easily my #1 carb choice.
-Whole wheat pasta. Make sure it's 100% whole wheat. Great carb source.
-Sweet potatoes. I don't eat these often because I have to put a little too much work into them to make them taste OK, but they're good once in awhile. They have instant sweet potatoes now but they're most regular potatoes-garbage.
-Steam works vegetables. You buy these in the frozen section and they're in individual bags that you can microwave and they get steam-cooked in the bag. Quick and easy. I get broccoli or green beans. I eat these every day.
-Fresh spinach. In the summer I'll buy some fresh spinach once in awhile and make a salad. I use spinach, cut up chicken breasts, italian dressing, and maybe a sliced up tomato or cucumber. Sometimes it's hard eating alot of hot food when it's hot outside.
-Nuts. Usually peanuts mixed with almonds to form a complete protein. I snack on these between meals. You get: Protein, healthy fats, and high-fiber-low-GI carbs all in one. Perfect.
-Apples. Pretty much the only fruit I eat on a regular basis. If I lived back home I'd be hitting up the fruit stands by the fields for fresh berries but the ones here suck. Apples are a good fiber source and they don't go bad right away. They're supposed to be good for your teeth too.
-Whey protein. I use a whey isolate/concentrate blend, usually 100% whey from ON. I drink it as soon as I wake up before I do anything else and right after I lift of course. Usually those are my only shakes of the day.
-Extra virgin olive oil. I drink 1-4 tablespoons day. I'm used to the taste.
That's pretty much all I eat. I've heard good things about ezekiel bread, but I haven't seen it for sale over here. I'd also like to try buffalo meat and ostrich, that's supposed to be good too....
Comment