What a body builder Eats:

[Inatic]

Originally posted by Alke @ http://www.wannabebigforums.com/showthread.php?t=46565

What a bodybuilder eats...

a lot of people are asking how to eat, and when I first joined this place, that was pretty much my main question as well.

Someone posted a list and I printed it and it is still on the inside of my kitchen cabinet door, thought I would post an edited version for the next new guy


1-2 Gallons of Water a day

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Diet Soda
Crystal light
Fat free mayonaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalepenos
Hot peppers and Hot sauce, Cayanne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomatoe sauce or paste

Tracking calories:  go to http://www.fitday.com


Calorie Counting Formulas:
Mesomorphs: bodyweight x 15
Ectomorphs: bodyweight x 16-17
Endomorphs: bodyweight x 13-14

To start a cut: subtract 500 from total calories, to maintain cut: subtract 200-300 from total calories depending on weight lost each week. If this the first time you are cutting, I would recommend reading the short article posted by St.P. (see attachment below)

To start a bulk: add 500 to total calories, to maintain bulk: add 200-300 to total calories depending on weight gained each week

[Built]

Nice!

Thank you Ileen.

[Dane]

You know, this list has always bugged me,   It reinforces the idea that one MUST eat from this list, or you're NOT a bodybuilder.  Sure, lots of good healthy foods on here, but in a well-constructed, healthy diet plan, there's no reason one can't add in some "omg UNclean" foods.

What about refeed foods? I don't see them listed here.

What about free meals? Not listed here.

What about those doing low carb diets, or carb cycling? They can eat foods not listed here.

How about a second post--

"What ELSE a bodybuilder eats":

Better yet, how about the foods a bodybuilder DOESN'T eat?

I think the only thing I'd list here is artificial trans fat, and probably excessive amounts of HFCS. Anything else not nailed down is fair game, IMO.

[BadgerGirl]

You know, this list has always bugged me,   It reinforces the idea that one MUST eat from this list, or you're NOT a bodybuilder.  Sure, lots of good healthy foods on here, but in a well-constructed, healthy diet plan, there's no reason one can't add in some "omg UNclean" foods.

What about refeed foods? I don't see them listed here.

What about free meals? Not listed here.

What about those doing low carb diets, or carb cycling? They can eat foods not listed here.

Yup. This list sounds like something Rachel McLish might have written in the late 80s.

You couldn't make my corpse eat nonfat mayonnaise or nonfat cheese. I'd rather go without. 

[Margo]

I think it gives some folks a good idea that there is a lot of variety and you don't have to be locked into cottage cheese and chicken.  I also agree that we shouldn't have to feel that you can only eat from that list.  (Did someone say chocolate covered peanuts?)

[Built]

Gimme some "refeed" lists etc and I'll edit them in.

[Dane]

Good point, Margo!

Ok Built, we can brainstorm in this one (thx for finding it, ):
http://www.beyondlowcarb.net/index.php?topic=14637.0

[HeavyBomber]

Everything meat and dairy is low fat. I know it's because it's saturated but trust me, bodybuilders don't eat low-fat everything. lol

[txmike1]

Easier list to remember:

WHAT A POWERLIFTER EATS:

Whatever the hell he/she damn well wants, and you better have plenty of it.

/end list

 

[BBB]

Easier list to remember:

WHAT A POWERLIFTER EATS:

Whatever the hell he/she damn well wants, and you better have plenty of it.

/end list

 

I like this list best.

[Just_Moe]

snakes and snails and puppy dog tails.

[HeavyBomber]

Easier list to remember:

WHAT A POWERLIFTER EATS:

Whatever the hell he/she damn well wants, and you better have plenty of it.

/end list

 

For the most part very true,
-and-
for the most part very unfortunate and so unnecessary.

[Inatic]

Easier list to remember:

WHAT A POWERLIFTER EATS:

Whatever the hell he/she damn well wants, and you better have plenty of it.

/end list

 

I like this list best.

i'd wish i could live by those means (FOOD!) but i think i like this me better.

[LynnLynn7]

Easier list to remember:

WHAT A POWERLIFTER EATS:

Whatever the hell he/she damn well wants, and you better have plenty of it.

/end list

 

For the most part very true,
-and-
for the most part very unfortunate and so unnecessary.

I know there are lots of PLers out there that don't eat well. I can say from looking at our team that we eat pretty well, although some better than others. If you put crap into your body you're only going to get crappy performances out of it.

[txmike1]

If you put crap into your body you're only going to get crappy performances out of it.

I disagree with your use of the word "only".  Go over to elitefts.com and read some of Dave Tate's older logs (from when he was actually powerlifting, not now that he's retired and doing more of a BB style routine)

After reading that, I challenge you to stand behind your statement that you're only going to get crappy performances out of it.  If being elite in several weight classes is crappy, then I wanna be as crappy as Dave was in his day!!