Success in the gym usually comes down to two things- who's putting more effort into their workouts and who's getting more of their diet from whole, nutrient dense, real foods? You've got the workouts at your fingertips so its up to you to kill it in the gym. This article serves as a handy starting point for the right foods to stock your fridge.
These are great sources of lean protein. This list assumes the food by itself. Fried chicken breast is not “lean protein.” Egg whites Chicken Breast Lean ground chicken Lean cuts of Steak Lean Ground Beef Turkey Breast Lean ground turkey All varieties of fish Shellfish Pork chops, tenderloin Lean ground pork Lean pork/chicken/turkey sausage Greek yogurt Cottage cheese Protein powder/shakes Turkey bacon Milk Kefir
Vegetables - Consume at minimum 2-3 servings a day. Eat a wide variety, as different vegetables contain different vitamins and minerals. Usually a vegetables color will sort of give a hint as to what kinds of nutrients it is dense in, therefore eat a wide variety of different colors of veggies! Brussels sprouts, spinach, cauliflower, zucchini, spaghetti squash, carrots, onions, mixed greens, and bell peppers of all different colors are my favorites. Fruits - Most fruits such as apples, melons, and berries, are fairly low in sugar, while many others are higher. So while I wouldn't ever say to not eat these, just be more cognizant of your portions of the following: bananas, mangos, grapes, cherries, tangerines, and figs, as well as any dried fruit. Same goes with fruits as veggies- eat a colorful variety. My personal favorites are apples, bananas, blueberries, raspberries, blackberries, and mangos. Other Carbs - Oatmeal, Rice (all varieties), Potatoes (all varieties), Sweet Potatoes, Couscous, Quinoa, Beans, Ezekiel, Bread, Whole grain bread, Whole grain english muffins
Remember fats are over twice as calorically dense as carbs and proteins, they can add up quickly. Whole eggs Extra Virgin Coconut Oil Extra Virgin Olive Oil All nut butters (peanut, almond, cashew) All nut varieties- peanuts, almonds, walnuts, pecans, cashews, brazil nuts, macadamia nuts, etc Avocados Hummus Cheeses- all varieties Butter Pumpkin Seeds Flaxseed Chia Seeds Fish oil If you’re trying to add more calories, opt for higher fat meat and drinking lots of whole milk. I suggest anyone who is trying to cut weight aim for at least 80% of their diet to be from foods similar to what’s listed here and 20% from less nutritious food
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