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
Eggs
Beef (Lean steak and ground beef)
Chicken
Turkey
Pork meat, ribs or roast
Solid white tuna in water
Cucumbers
Green Peppers
Onions
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
Pickles
Apples
Pears
Watermelon
Spices / Flavorings
Goya 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)
Supplements
Fish Oils (EPA/DHA)
Flaxseed Oil
Adult Aspirin (for the heart)
Coenzyme Q-10 (for the heart)
Folic Acid
Multi-vitamin/multi-mineral
Extra B-vitamins for metabolism and energy
Zinc
Caffeine
Bromelain
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)
SUPPLEMENTS
Fish oils caps 3 caps 3 to 4 times a day Whey protein powder ..no carbs in it Multi vitamin 2 times a day.
Excerpt from “Essentials of Bodybuilding” by Gregg Valentino with Nathan Jendrick.
