Grocery List

Q

quadancer

New Member
I didn't see one in this forum, so I thought it would help some folks to see one.

Your Grocery List
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PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Udo's Oil
Fish Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
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Good list!

Although I'm always concerned when I see low fat items in a food list for weight training/bodybuilding types. We're not women trying to slim down, we need those calories! For example Whole milk - so much nice than skimmed
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Also, slightly confused with your fruits, oranges, mangos, grapes, kiwis etc not ok?!
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Lastly - bottled water?!??!?!?!

Cheers

Rob
 
Sure, it's not all the food available and efficient in the world, it's just a guide that you would modify for your tastes and beliefs. As for fats, I keep seeing that it's better to use EFA's in the diet than too much saturated and animal fats, since they are more used for energy and help with a host of other functions. As for the water, it shoudn't be on the list. Anybody who works out knows to drink a good gallon or more a day. I just filter mine from the tap, although I know even that is controversial these days.
I hate the thought of PAYING for WATER!!! JEEZ!
 
That's cool, I drink mine unfilteres from the tap, thought you were one of those people who refused to drink anything other than bottled water for a moment that's all!

EFAs are essential (clue's in the name!) but if you're looking to get 25% of your calories from fat then you need more than just fish oil and flaxseed etc . You're right about limiting saturated fat too, mediterraneandiets have a similar fat content to American diets but they don't have the same health problems - this is generally put down to their fats coming from olive oil etc so not being saturated. Luckily my fgf is italian and cooks all my meals with olive oil
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Cheers

Rob
 
So is whole milk ok when bulking? Ive always bought skimmed milk.

Something else i just thought about aswell aswell...i was under the impression simple carbs & high glycemic foods are avoided when dieting because they increase hunger? So when bulking and the idea is to get in as many calories as possible...what would be the problem with having something such as cornflakes for example at breakfast, because i can chuck a couple bowls of those down easily.
 
<div>
(JonnyH @ Aug. 04 2006,22:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">So is whole milk ok when bulking? Ive always bought skimmed milk.</div>
Abso-Friggin Lutely
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I haven't read the full text so I am not sure on the details of this paper, maybe Aaron has? But I think whole milk is fine when bulking, unless you are lactose intolerant.

Med Sci Sports Exerc. 2006 Apr;38(4):667-74.

Milk ingestion stimulates net muscle protein synthesis following resistance exercise.

Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.

Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The
University of Texas Medical Branch, Galveston, TX, USA.

PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk.

METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg.

RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both &gt; 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P &lt; 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P &lt; 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly.

CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I haven't read the full text so I am not sure on the details of this paper, maybe Aaron has?</div>
I'm pretty sure he has.
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When it comes to stuff like this, Aaron seems to have read &quot;Abso-Friggin Lutely&quot; everything, so even when he just posts a sentence or two, I'm already 99.99% convinced (hey, he's still human, right?)

What I'm more interested in finally seeing is a study that says drinking whole milk or heck, chocolate milk if it's Christmas, is just as productive as a protein drink that costs about 10 times more. Ah, that'll be the day...
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<div>
(jvroig @ Aug. 05 2006,12:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
chocolate milk if it's Christmas,</div>
J Am Coll Nutr. 2004 Aug;23(4):322-30.

Effect of post-exercise supplement consumption on adaptations to resistance
training.

Rankin JW, Goldman LP, Puglisi MJ, Nickols-Richardson SM, Earthman CP,
Gwazdauskas FC.

Department of Human Nutrition, Foods, and Exercise, Virginia Tech, Blacksburg VA
24061-0430, USA. jrankin@vt.edu

OBJECTIVE: Athletes are interested in nutritional manipulations that may enhance lean tissue gains stimulated by resistance training. Some research demonstrates that acute consumption of food containing protein causes superior muscle protein
synthesis compared to isoenergetic foods without protein. This benefit has not been verified in longer-term training studies. We compared body composition and muscle function responses to resistance training in males who consumed a carbohydrate or a multi-macronutrient beverage following each training session.

METHODS: Nineteen, untrained men (18-25 years) consumed either a milk (MILK) or a carbohydrate-electrolyte (CHO) drink immediately following each workout during a 10 week resistance training program. Muscle strength (1RM for seven exercises), body composition (DXA scan), fasted, resting concentrations of serum total and free testosterone, cortisol, IGF-1, and resting energy expenditure (REE) were measured prior to and at the end of training.

RESULTS: Resistance training caused an increase (44 +/- 4%, p &lt; 0.001) in muscular strength for all subjects. The training program reduced percent body fat (8%, p &lt; 0.05, -0.9 +/-0.5 kg) and increased fat-free soft tissue (FFST) mass (2%, 1.2 +/- 0.3 kg, p &lt; 0.01). MILK tended to increase body weight and FFST mass (p = 0.10 and p = 0.13, respectively) compared to CHO. Resting total and free testosterone concentrations decreased from baseline values in all subjects (16.7%, 11%, respectively, p &lt; 0.05). Significant changes in fasting IGF-1, cortisol, and REE across training were not observed for either group.

CONCLUSION: Post-resistance exercise consumption of MILK and CHO caused similar adaptations to resistance
training. It is possible that a more prolonged training with supplementation period would expand the trend for greater FFST gains in MILK.

Also note; <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Immediately following each workout, subjects consumed an isoenergetic dietary supplement of either a carbohydrate-electrolyte beverage (CHO) or low fat chocolate milk (MILK). </div>
Click to expand...
 
This sounds basically like we should load a pre-workout shake with water as a base, some protein, and a lot of carbs. Then a post-workout shake with MILK, a lot of protein, and simple sugars (carbs).
 
ive been eating &quot;big&quot; for about a month now, and my parents say i should slow down, ive tried explaining to them about why im doing it, but they think its ridiculous and also say that its expensive, yet we have plasma screen tvs, latest xr6 cars, eat out at restaurants 4 nights a week, and a whole lot of extras..? ive only added about 30 dollars more a week and this is &quot;ridiculous&quot; to them.

underlying issue? still to find out, because if its not the money then getting a job to pay for my own food isnt going to work either.

how much does it usually cost you guys per week for the food that you buy (just for you).
 
Somewhere around $100/week with my wife cooking and eating like a bird, and about $3/day for supplementation, including protein powder. I eat about 80% of our food.
 
I can easily spend £80 a week on food and supplements. If I eat out as well then it'll be more like £100+ (that's around $190). Food is expensive in the UK!
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I've been drinking around 3/4 pints of whole milk a day while bulking. I was a bit concerned that I was storing up trouble but found I just couldn't eat enough to gain weight without it. For me it made all the difference. Easy to do to. My post w/o shake is always made with milk.
 
<div>
(quadancer @ Aug. 05 2006,22:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">This sounds basically like we should load a pre-workout shake with water as a base, some protein, and a lot of carbs. Then a post-workout shake with MILK, a lot of protein, and simple sugars (carbs).</div>
yep, I have maltodextrin and whey beforehand and then make up a big shake of whey, maltodextrin, banana, milk and yogurt afterwards, yum!
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