So listen guys, we are going to go to the store and buy food containers before we do our food preparation. So, stay with me during nutrition month.
Thanks and God Bless,
Ron Williams – Natural Bodybuilder of the Decade
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Good Sources Of Protein
Eggs—The Grand Daddy of all foods. I like to have 1 whole egg for every 3 whites. So breakfast might include 6 egg whites and 2 whole eggs.
Liquid Egg Whites—This is just pure egg whites. More convenient than cracking all the eggs and discarding the yolk but will cost you a little more.
Skinless Chicken Breast or Cutlets—Lean, inexpensive, high quality protein; staple of every diet.
Lean Ground Turkey—Lean high quality protein. Little more expensive than chicken breast.
Top Round Steak—Lean cut of meat. Has more fat than chicken but great source of meat. Definitely something you want to have in the off-season and can be eaten while dieting in moderation.
Filet Mignon—Tasty lean cut of meat. Expensive but worth it every once in a while.
Buffalo—Lean red meat, very tasty but super expensive. Give it a try.
Flounder—Inexpensive lean fish.
Cod—Inexpensive lean fish.
Wild Salmon—Healthy fatty fish. I get my salmon wild because the quality is a lot better but that results in a higher cost.
Canned Tuna—Lean inexpensive fish. If you worry about your sodium you might want to cut down on this. Make sure you get the one in water not oil.
Turkey Bacon—Leaner than regular bacon, not something I have all the time but I am a bacon lover so adding this to my breakfast in the off-season is something I like.
Lean Ground Beef—Make sure you get something that is at least 90% lean. This can be a great off-season source of protein.
Cottage Cheese—Slow digesting form of protein. Great for having when you have to go a long time in-between meals and also excellent to have before bed.
Pork Tenderloin—Inexpensive lean protein.
Wild Sea Bass—Lean high quality protein. Expensive side.
Wild Swordfish—Lean high quality protein. Expensive.
Protein That You Should Stay Away From
Skinned Chicken—The skin just adds extra fat that you don’t need.
Breaded Chicken—The bread crumbs adds simple carbs that you don’t need.
Deli Meat—Made with too many chemicals. Low quality of meat.
Bacon—Too Fatty, but so tasty. I love this food but it is not the best for you.
Farmed Fish—Have less omega-3s than wild fish, recent studies show that the farm raised fish’s fat is very unhealthy.
Fatty Ground Beef—Any ground beef that is below 85% is too fatty for me. Yes, they make tasty burgers or meatballs but that amount of fat is just too high to have on a regular basis.
Fatty Cuts of Red Meat—Just look at the steaks, if the outside of the steak has some fat on it but the body of the steak is all red then that is fine. All you have to do with those steaks is cut the fat off the edges. If the body of the steak is riddled with white fat you are getting a low quality highly fatty steak that might taste good but won’t be good for you.
Good sources of proteins.
Good Sources Of Carbohydrates
Oatmeal—I like the slow cooked version but the quick one minute is fine. I have oatmeal with my first meal every day. It is a great slow digesting carb.
Steel Cut Oats—Similar to oatmeal. Slow digesting carb.
Fruit—All fruits are great but some are better than others for different reasons. Blueberries are at the top of the list for antioxidants and bananas are great for post-workout carbs. The majority of them digest faster than complex carbs so they are best used in the AM or pre and post workout.
Vegetables—Like fruit you really can’t go wrong when you eat veggies. During the off-season all veggies are great to have but when you are looking to diet I stick with just the green ones as they have less calories and net carbs. Veggies are a great source of fiber. Try to have some in every meal.
Sweet Potatoes/Yams—Tasty slow digesting carb. Add a little Splenda and you will be in heaven.
Brown Rice—Staple of a slow digesting carb.
White Rice—Faster digesting carb. Not a big fan as I think the brown rice is better overall option but white rice is good to have in the off season as it gives you the ability to bring in the carbs and calories need to grow.
Whole Wheat Bread—I like to have Ezekiel bread as it is not processed ……. (to be continued)