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Grocer list for a bodybuilder

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efrost Posts: 99 Joined: 2003/09/28	2004/03/16, 04:18 PM I was under the impression that White Rice and Potatoes were simple carbs and should be avoided, but it's on the list as complex. Is that not the case? Also, what does everyone eat for a snack? maybe to satisfy a sweet tooth?
froshman Posts: 441 Joined: 2003/07/12	2004/03/17, 03:14 PM Ditto. White rice I've always thought was bad, and potatoes I always thought should be avoided. And spinach pasta too. Isn't that comprised of white pasta and spinach? That can't be as good as whole wheat. Can you elaborate? Also, I am in the midst of burning fat, so should I steer clear of fruits? I usually eat a banana and grapefruit with oatmeal in the morning and an apple or two with natural peanut butter for desert. Is that ok as long as I stay within caloric limist?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/03/18, 12:54 PM White rice has its place in bodybuilding, it is as you mentioned a simple carb, and can be utilized for quick energy, or better for your post workout meal(in a pinch). Red potatoes are different then white, they have a higher. amalyse value, thus a slower digestion. Soinach pasta is great. This list is meant as a generalization to answer many posts. It is very broad, and neds come into play. You need to choose from a timing standpoint which ones to use. Like if you are bulking, the spinach pasta is fine, the potato can be of use. But if dieting, then you need to choose from some of the other items. I would steer clear of inferior fruits, like bananas. Opt for blueberries, strawberries, etc, and prefferably early morning with these. Every calorie counts when dieting, and especially so when calories become at a premium, you do not want to waste them. Fuits are high in fructose, which utilizes a different pathway(non insulin dependent), and is stored as liver glycogen for later use. This is not prefferable at this time. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
froshman Posts: 441 Joined: 2003/07/12	2004/03/19, 02:24 PM Why are bananas inferior? Ive heard berries are best, but I had no idea bananas were bad. Ive heard grapefruits are good. Any other bad fruits to watch out for? Raisins are bad too, right? Also, when you refer to spinach pasta, do you mean whole wheat spinach pasta, or just any spinach pasta at the store?
froshman Posts: 441 Joined: 2003/07/12	2004/03/21, 03:00 PM bump
Kyrah Posts: 251 Joined: 2004/03/11	2004/03/21, 03:27 PM To take care of a sweet craving I love cottage chz with some splenda, it's sweet and a good source of protien! -------------- Love me as I am . . . Let me worry about how I look!
willylunsford Posts: 18 Joined: 2003/12/11	2004/03/22, 10:45 PM I have a question. I recently lost about 20 pounds over the past three months from changing my diet. I am almost down to a six pack for the first time in my life but the problem is that I lost too much weight...I went from 185 to 160. I want to get back up to 180 but I don't want the fat like I had before. How many calories should I intake to get up to this weight? I currently eat super healthy (no trans fats or bleached breads or sweets). I try to follow the food pyramid everyday and get plenty of fruits and vegetables and lean meats. What can I do? Thanks in advance
froshman Posts: 441 Joined: 2003/07/12	2004/03/23, 06:21 PM Willy- did you have to burn 20 pounds in order to show the 6-pack? Or did you accidently go too far? Was it all fat?
Smalls Posts: 33 Joined: 2003/01/13	2004/03/23, 10:58 PM great post bb1. As always thank you.
Hellscream Posts: 272 Joined: 2004/02/25	2004/03/24, 07:10 PM bb1 can ya adopt me? Then u can sort out all my dietary needs for me! :big_smile:
willylunsford Posts: 18 Joined: 2003/12/11	2004/03/24, 11:29 PM froshman, I had to burn it to show the 6 pack. I just didn't want to lose that much weight. I guess you have to sacrifice in order to make gains but now I just want to gain back lean muscle.
froshman Posts: 441 Joined: 2003/07/12	2004/03/25, 03:33 PM slowly increase your caloric intake by about 250, mostly protein, while working out hard. That should do it. You will slowly gain muscle while maintaining your lean look.
willylunsford Posts: 18 Joined: 2003/12/11	2004/03/26, 08:21 AM Froshman, Thanks for the advice. Will ============ Quoting from froshman: slowly increase your caloric intake by about 250, mostly protein, while working out hard. That should do it. You will slowly gain muscle while maintaining your lean look. =============
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/03/26, 11:14 AM Try setting your protein to about 1.2-1.5 gr. per lb. of bodyweight. Now, carbs are the variable to play with, due to your amount of energy expenditure (to make them protein sparing, but not too many that will make you exceed maintenance and have glycogen stores full, so excess will be stored as adipose tissue). So, try this for your carb amount...by wanting to gain, you say your goal is 180 lbs. Take 60, multiply it by the hours you spend hard training. Say you train 5 hr. per week(this is one muscle group per day, and very optimal). So, take your 60x5, this would be 300g. carb per day(do this again as per your energy expenditure, on days you don't train, cut your carbs down for what you do). Ok, so far we have 2160 calories, 960 from protein, 1200 from carbs. Add in your healthy fats, I would do about 200 calories from fats, so this is 22 gr. per day(good fats, EFA'S). So, your calories on workout days for gaining lean mass with little fat gain(assuming your calories are all good clean calories), would be 2360 to gain lean mass to the weight you desire with a mimimal amount of bodyfat. Now this should be close, and you may need to play a bit, but it is very ballpark and should work well for you. Remember, on days of little energy expenditure, cut back on your amounts as needed.:dumbbell::big_smile: ============ Quoting from willylunsford: froshman, I had to burn it to show the 6 pack. I just didn't want to lose that much weight. I guess you have to sacrifice in order to make gains but now I just want to gain back lean muscle. ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
Reddy Posts: 597 Joined: 2003/09/11	2004/03/31, 06:40 PM I saw three new post on carbs - I thought this would help all three :big_smile: -------------- Reddy All people smile in the same language
Cygan Posts: 62 Joined: 2003/09/16	2004/04/01, 11:52 AM This really should be a sticky post, if it is possible to do so. I already printed it out of course, but this is really a great guide for people who are just joining the site.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/09, 01:58 PM bump for the newbies
Valrash Posts: 155 Joined: 2004/03/16	2004/04/16, 11:53 AM bump. This is a great guidline and answer a broad range of questions. Thanks bb1fit, another job well done:). -------------- A determined mind is the best weapon in any situation, a strong body is the road to victory. G.R.C.
yadmit Posts: 4,670 Joined: 2003/10/05	2004/04/19, 05:16 PM bump... bump and away! t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
PrairieGirl Posts: 136 Joined: 2004/04/22	2004/04/28, 09:33 AM bump
Anni313 Posts: 1,790 Joined: 2004/03/04	2004/05/04, 06:40 PM bump
nexus14 Posts: 23 Joined: 2004/04/28	2004/05/08, 02:51 AM Thanks bb1fit, I was getting ready to ask you what to buy when shopping. I will print that out and keep it in my car.
Ultrafusion Posts: 20 Joined: 2004/01/28	2004/05/28, 08:20 PM Its a great list. Unfortunatly for me, I only have a microwave to cook with here at college, so that kinda takes alot of those items off the list. Although costly, I do eat out at places where I can get such foods prepared for me.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/29, 10:09 AM ultrafusion - microwaves can be used to cook lots of things - i used to bring fish sillets in tupperware to school and nuke for 3 minutes for lunch. Many foods don't require any cooking. Do you have a fridge? I have found it convenient to buy a rotisserie chicken at the grocery store - it provides quite a few meals for under $5. Frozen veggies are microwaveable, too. -------------- If you fall down seven times, get up eight.
phimugirl1 Posts: 267 Joined: 2004/06/22	2004/06/26, 08:25 AM Thank you so much bb1fit for posting the food list. This is just what I needed to get prepared for beginning my program on Monday!!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/09, 07:46 PM Figure of course would fall into that category, you want a lean toned body. All figure and fitness competitors will be eating these foods. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
rg151316 Posts: 15 Joined: 2004/09/13	2004/09/18, 08:43 AM Thanks bb1fit the list is great
GOWAR Posts: 361 Joined: 2001/10/24	2004/09/20, 04:39 AM I was wondering BB1Fit about how much do you or any active body builder spend on groceries per week???????
asimmer Posts: 8,201 Joined: 2003/01/07	2004/12/17, 07:50 AM Most grains will provide the missing amino acids to complete the protein in legumes. Also - you don't necessarily have to combine them at the same meal, as long as you get them within the day. -------------- "The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
thedominator Posts: 288 Joined: 2005/02/16	2005/03/22, 07:33 PM this is truely a great list.. sorts my problems out.. great work bb1fit.. ur THE MAN!!! :big_smile: -------------- A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
philip1986 Posts: 12 Joined: 2005/03/07	2005/03/23, 11:18 AM Has to b said bb1 n1 list and much appreciated:dumbbell: -------------- Women are great, time is short, but we all find a way through the mist. dont we?
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/16, 09:42 PM Hey bb1fit, I think that maybe eggbeaters should be added to the grocer list for a bodybuilder. Is this not a good source of food to consume? DX
dvelswk Posts: 192 Joined: 2005/05/07	2005/05/19, 11:03 PM :) Great list, thank you for posting.
pharocious Posts: 10 Joined: 2005/05/05	2005/05/21, 04:38 PM you forgot one thing that belongs on the protein list SKIM MILK!!!!!!!!!!!! without milk portein shakes are useless
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/21, 04:57 PM i will have to tell you that you are pretty much wrong in this.
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/22, 11:32 AM and I'd have to agree,. DX
PITBULL88 Posts: 14 Joined: 2005/08/10	2005/08/15, 03:58 PM whats the highest in protein
mrdeadly99 Posts: 124 Joined: 2005/09/21	2005/10/12, 05:45 PM B*U*M*P
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/21, 10:39 AM yeah, it is the same as the grocery list for healthy eating...
shanda822 Posts: 33 Joined: 2007/06/27	2007/06/28, 12:11 PM bb1, thanks for putting out this list!!! you make newbies like me extra motivated to do what i am set out to do... To make an leaner, healthier , happier me! Thank You once again......YOU ROCK!! Shanda
shanda822 Posts: 33 Joined: 2007/06/27	2007/06/28, 12:44 PM bb1, thanks for putting out this list!!! you make newbies like me extra motivated to do what i am set out to do... To make an leaner, healthier , happier me! Thank You once again......YOU ROCK!! Shanda
nd4spd1803 Posts: 11 Joined: 2006/01/23	2007/11/24, 08:15 PM thanks for the list bb1. my only questions though are what on the list is best for building mass and quickly? also, how should i set up my nutrition plan around my work out? -------------- Once a Soldier, always a Soldier!
dumont21 Posts: 4 Joined: 2005/04/15	2007/12/30, 10:07 PM thanks... and you also put which type of meat is is for us bachelors.
Krupica Posts: 79 Joined: 2008/02/12	2008/02/18, 03:52 PM You should be eating your 5-6 daily meals spaced about 2.5 - 3 hrs apart. Try to get your workout timed, roughly, so that a meal falls within a 30 minute window of the end of your workout. Here is why (something I posted in another forum): The average person?s body can only utilize roughly 30 grams of protein per meal, due to our livers. THE only time you can utilize more is post-workout. I'm sure you've heard of the 30ish minute window to get your protein in you, well this is when you can utilize about 1 gram / 1 Kg of lean mass, and don't forget the carbs to replenish (also a great time to have a capsule based multi-vitamin). The next best time to have your protein is before bed. If you don?t want to spend the cash on a pm formula just add some fibre (i.e. - metamucil, etc.) and some flax oil, or other good oil. Adding these will slow the digestion of the protein while you sleep. Also, keep this in mind when eating your protein. Our muscle is made up of 22 amino acids and there is NO food other than eggs that contain all 22. The best way to get all 22 from natural sources is to mix your source per meal, chicken and beef, chicken and kidney beans, etc. If you're inclined to look into this you can get a list of the 22 amino acids to cross-reference with your food sources and see what you can come up with for your personal taste. As for mass, you should you should really count your macro's (calories and ratios in terms of sources). You need to determine your TDEE (total daily energy expenditure) and then go above that by 500 or so calories to start and see how your body reacts. If you are going above your TDEE then you need to exercice accordingly otherwise it'll all get stored as fat. You can lower the calories above your TDEE if you start noticing less defininition. But stay above if you want mass. ============ Quoting from Nd4spd1803: thanks for the list bb1. my only questions though are what on the list is best for building mass and quickly? also, how should i set up my nutrition plan around my work out? ============= -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
asimmer Posts: 8,201 Joined: 2003/01/07	2008/02/19, 09:08 AM krupica - the whole 30 grams idea is really debatable - it is going to depend on so many factors, I don't think there is really conclusive evidence that a person can absorb a certain amount of protein per sitting. As far as amino acidfs - they sit in a 'pool' in your system and when they are all available it is great and they combine and do their work. The idea of food combining has progressed rom thinking you need all the aminos in one sitting to realizing that you could obtain all the aminos throughout the span of a few days, so getting all 22 isn't necessary for each meal, or even each day. You also get them from carbohydrates - which is why in many cultures rice and beans or benas and corn are combined - together they have all the essentail aminos - no meat necessary. Post workout you probably have about an hour to get in the best nutrients and shuttle them to your depleted muscles. A fast absorbing protein (amount based on your mass and requirements/goals) right after your workout and a meal about an hour later that contains protein and carbs is sufficient. The same foods for gaining mass and cutting - the difference being the types of carbs you want at different times of day and the amount you eat. -------------- Argue your limitations and they are yours.
Pensfan Posts: 484 Joined: 2008/03/14	2008/03/30, 01:08 AM great list you have helped me a lot
ctcrystalcat Posts: 36 Joined: 2009/07/15	2009/07/22, 10:52 PM I am in the middle of a carb cycle to burn some fat off in the belly and love handle area. I would like to build mostly my butt. I am not big by no means at all. I have a habbit of eating through the week like carb cycling and eating alittle pleasure on the weekends. I am trying to change and have no idea how to go from 1100-1500 cal. per day to 2000-3000 as i've been told will help me build muscle mass. I am 5"6 1/2 and as of today 120lbs. I workout regulaly and have taken a new workout of this site. My carb cycle will be done on sunday. Do I start on monday at 2000 cal a day or do I have to work up to it? -------------- C.T.
chasem Posts: 16 Joined: 2011/03/29	2011/03/29, 10:34 PM Wow this is super helpfull!! I'm printing this off and taking it to the store the next time I go! Thanks! Seeing that you know a lot about health, can you check out my articles about exercising with no weights (below). Thanks! :big_smile::big_smile::big_smile::big_smile::big_smile: -------------- A 10 minute workout without weights - http://hubpages.com/hub/Home-workout-routine-10-minutes A 30 minute workout without weights - http://hubpages.com/hub/Working-out-with-no-weights
taylor402 Posts: 8 Joined: 2011/09/09	2011/09/10, 06:26 PM im starting a diet monday and i want to reduce my body fat % to under 10% so if i stick to this sort of diet plan and go to the gym and work hard i should lose the body fat ? Im completely clueless when it comes to the nutrition side and i no its most important, so could use all the help i can get. And should i completely cut bread and pasta out of my diet ?
taylor402 Posts: 8 Joined: 2011/09/09	2011/09/10, 06:27 PM im starting a diet monday and i want to reduce my body fat % to under 10% so if i stick to this sort of diet plan and go to the gym and work hard i should lose the body fat ? Im completely clueless when it comes to the nutrition side and i no its most important, so could use all the help i can get. And should i completely cut bread and pasta out of my diet ?

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