Shopping List for Building Muscle

Shopping List for Building Muscle
One of the main questions people have when cleaning up their diet is, “Well, what do I buy when I’m at the grocery store?” So this list has been compiled to take the questions out of it. Take this, go to the store, buy things on said list, go home, eat and grow.

Solid Foods

Shopping List for Building MuscleEggs
Beef (Lean steak and ground beef)
Pork meat, ribs or roast
Solid white tuna in water
Green Peppers
CelerySpring leafy baby lettuce (not iceberg) – Dark leaves (Romaine) Raw spinach leaves Olive Oil Cheese
Italian Sausage Roast Beef (rare) Dried Italian meat Farina
Rolled Oats
Red wine vinegar or white vinegar
Cottage cheese

Spices / Flavorings

Shopping List for Building MuscleGoya Adobo
Spanish Chicken Bullion
Equal / Splenda
Mayo made with Olive Oil
Brown Mustard (mixed with half packet of splenda, adobo, pepper, olive oil and vinegars makes for a nice salad dressing)


Fish Oils (EPA/DHA)
Flaxseed Oil
Adult Aspirin (for the heart)
Coenzyme Q-10 (for the heart)
Folic Acid
Extra B-vitamins for metabolism and energy
Protein Powder

Here’s my high protein/moderate fat/low-carb diet for a 200lb+ man
***You can have unlimited green vegetables with all your meals

MEAL 1: 6 whole eggs with 1 cup of Oatmeal (cooked)
MEAL 2: (pre-workout) SHAKE: 55g Whey Protein
MEAL 3: “Lean Protein Meal” 8oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts
MEAL 4: “LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)– with 1⁄2 cup cashew nuts (or almonds or walnuts)
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar
MEAL 6: SHAKE: 54g Whey with 1 1⁄2 tablespoon all natural peanut butter OR 5 whole eggs

*** Cook your eggs in MACADAMIA NUT OIL and add a tablespoon to all your chicken fish, meats

***ONCE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)

Fish oils caps 3 caps 3 to 4 times a day Whey protein powder carbs in it Multi vitamin 2 times a day.

Excerpt from “Essentials of Bodybuilding” by Gregg Valentino with Nathan Jendrick.

Gregg Valentino

Gregg Valentino is the author of the "Ramblin' Freak" column is Muscular Development magazine and has ben entertaining the readers for the last 12 years. He is also a popular figure in mainstream media, having his face (and arms) adorn the likes of numerous print and internet outlets, TV and movies. Gregg is also the co-host of FitnessRX Radio.

Order “Essentials of Bodybuilding” by Gregg Valentino with Nathan Jendrick.