Thursday, July 5, 2012

3 crucial food lists (what lean and muscular people eat)

Original article

This protein list is not a personal prescription for you - but here are
the most popular lean protein sources eaten by bodybuilders and other
physique athletes
egg whites
eggs whole
liquid egg whites (carton)
chicken breast
turkey breast
top round steak (very lean red meat)
leanest cuts of bison/buffalo
lean game meat (elk, venison, etc)
salmon (fish with high omega-3 fat content)
Tilapia and other white fish (lean fish)
lowfat cottage cheese or high protein dairy products
Protein powders /protein shakes (whey, casein, or mixes)
Obviously vegetarians have to use high protein plant sources, but the
principle and objective is the same for everyone: Have a lean protein 
source with every meal. Simple. Part 1 of the 3-part meal DONE!
Next is the fibrous carbs. These include vegetables which are usually
high in fiber and always low in caloric density.  Think greens
and think non starchy veggies
green beans
bell peppers (green or red)
tomatoes (yes i know technically its a fruit)
Lettuce/ leafy salad greens
Carrots (technically a starchy but low cal)
Brussels Sprouts
This of course, is only a partial list, but these are the fibrous carbs that
I see appear on fat burning meal plans of "the lean people" more often
than any others.
Put a lean protein and a fibrous carb together and 1 + 2 = BANG!
There you have a maximum fat burning meal (meaning, its high protein
content is thermogenic and the meal is hard to overeat due to the low
calorie density and the food form). This could actually create automatic fat loss. 
Last but not least: poor, misunderstood starchy carbs.
Yes, you'll eat more lean protein and more fibrous carbs for maximum
fat loss, but if you want to gain muscle or provide fuel to an athletic
lifestyle, its very misguided to demonize and or exclude all the starchy carbs.
These carbs make up an important part of the year-round diet of
the leanest most muscular physique athletes.  The key is to pick the right
ones, and then manipulate the starchy carbs based on goals and body type.
That's why I call starchy carbs the X factor. X is a variable.  Lean protein
and fibrous carbs are a constant. The amount of X (starchy carbs) can
vary a LOT from person to person. 
Eat more of them for muscle gain and fueling endurance work, and yes
even eat them for fat loss, but less of them and use nutrient timing (load
them after your workouts - before and after if you've got calories to spare)
old fashioned rolled or steel cut oatmeal (unsweetened)
yams or sweet potatoes
white baked potatoes
brown rice
beans, peas and legumes
quinoa (and other less common grains - spelt, amaranth, etc)
100% whole grains and whole grain products (pastas, breads,
tortillas, etc)
By far the first four - oats, yams, potatoes and rice are the most 
popular starchy carbs in the physique world - staples. These are
the natural starches. Beans and legumes are also popular and
grains like quinoa are rising in popularity (can be served like
rice or as a morning porridge). 
Grains have really been beaten up lately (diet scapegoat of the year),
even the whole grains, but but for people without problems with
wheat or gluten, whole grain pasta and whole grain breads do show
up on physique athlete meal plans, and we see lean and muscular
athletes eating them all the time - mostly however, in the muscle
building phase and or at post-workout meals. 
Now, putting it all together you can see that a traditional muscle building meal
is 1 + 2 + 3: (lean + starchy + fibrous)
eggs + oatmeal + omelet veggies
tilapia + rice + broccoli
chicken breast + sweet potato + asparagus
What about fruit? That's a separate topic, but yes, plug your favorite fruit into
any meal instead of some of the starchy and fibrous carb calories - example:
eggs + smaller portion of oats + mixed fruit cup
There is a little number crunching to hit your calorie and macro goals, but
this is not difficult or complicated.
The "TRICKY" part is the manipulation of that starchy carb intake - that X factor - and
that takes some knowledge of how your body type responds to concentrated carbs.

1 comment:

  1. Hi there...I realy want to read your blog but...the dark type with the dark background makes it almost impossible! Not sure if you noticed this... :)