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Old 01-28-2009, 08:55 PM
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rockdawg21 rockdawg21 is offline
I'm kind of a big deal
 
Join Date: Jan 2009
Location: San Antonio, TX
Posts: 5,584
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I've managed to add about 9 pounds of muscle in 8 months so I'm quite pleased.

Basically, I just pick and mix meals based on the following...

Protein:

* Extra lean ground beef (at least 93% lean)
* Extra lean ground turkey breast (I've even seen 99% ground turkey breast)
* Venison (deer - most cuts)
* Buffalo/Bison (most cuts and ground meat are very lean)
* Turkey breast
* Chicken breast
* Fish (virutally all fish are super lean and super healthy)
* Milk
* Fat-free cheese (Kraft and Borden make fat-free sliced and shredded cheese)
* Whey protein
* Cottage cheese/casein protein (casein is the powdered form of cottage cheese)
* I don't recommend pork; maybe only if you're going to eat an extra lean pork loin

Carbs:

* Vegetables (virtually all vegetables are just fine; many are low in calories and high in fiber)
* Fruits (fresh only, but check the GI ratings, some are very low, but some such as dates and cherries are very high)
* Beans (any bean)
* Whole wheat breads (Sometimes, you can look for high-fiber breads; I eat one made by Mrs. Baird's that has 6g of fiber per slice)
* Brown rice (brown rice is preferred, most white rices digest VERY quickly)
* Basmati rice or Uncle Ben's rice (the 2 slowest-digesting rices on the planet)
* Dry oats/oatmeal (no sugar versions)
* Pasta (whole wheat is preferred, but there's nothing wrong with normal pasta)

Fats:

* Udo's 3-6-9 Oil Blend
* Flaxseed oil
* Extra virgin olive oil
* Chili oil
* Sesame oil
* Sesame chili oil
* Sunflower oil
* Fish oil
* Nuts (virtually any nut is fine)
* Avacado
* Fish (most fish have a great amount of omega-3 fatty acids)
* I don't add canola oil; it's a highly processed oil. Try to avoid processed foods

Oh, and to mention. I eat my weight x20 = daily total calorie intake. 30% of calories from protein, 40% from carbs, 30% from fats, and I eat 6 meals a day. After lifting, I take a 400 calorie recovery shake (75g of carbs, 25g of protein).

Last edited by rockdawg21; 01-29-2009 at 08:13 PM.
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