Broken's Clean Food Grocery List

broken · 08-26-2008, 10:32 AM

Here are a list of foods that are CLEAN -- all good sources of carbs, proteins and fats.

Proteins
boneless/skinless chicken breast
turkey breast
salmon
tuna
swordfish
haddock
tilapia
flounder
round steak
sirloin steak
flank steak
beef tenderloin (filet mignon)
lean ground beef, chicken, turkey
orange roughy
egg whites
lean pork
crab
lobster
shrimp
buffalo
whey powder

Complex Carbs
brown/white rice
whole wheat pasta
oatmeal
yams
sweet potatoes
red potatoes
beans (pinto, black, kidney, lentils)
farina (Cream of Wheat)
rye cereal

Fibrous carbs
romaine lettuce
celery
asparagus
broccoli
cauliflower
brussels sprouts
cucumber
green pepper
red pepper
zucchini
spinach

Fruits
bananas
apples
blueberries
strawberries
rasberries
grapefruit

Fats
real cheese
olive oil
flax oil
fish oil
almonds
natural peanut butter
natural almond butter

Sheikh Zubeer · 08-26-2008, 01:21 PM

Originally Posted by broken

Here are a list of foods that are CLEAN -- all good sources of carbs, proteins and fats.

Proteins
boneless/skinless chicken breast
turkey breast
salmon
tuna
swordfish
haddock
tilapia
flounder
round steak
sirloin steak
flank steak
beef tenderloin (filet mignon)
lean ground beef, chicken, turkey
orange roughy
egg whites
lean pork
crab
lobster
shrimp
buffalo
whey powder

Complex Carbs
brown/white rice
whole wheat pasta
oatmeal
yams
sweet potatoes
red potatoes
beans (pinto, black, kidney, lentils)
farina (Cream of Wheat)
rye cereal

Fibrous carbs
romaine lettuce
celery
asparagus
broccoli
cauliflower
brussels sprouts
cucumber
green pepper
red pepper
zucchini
spinach

Fruits
bananas
apples
blueberries
strawberries
rasberries
grapefruit

Fats
real cheese
olive oil
flax oil
fish oil
almonds
natural peanut butter
natural almond butter

Good to see another health-conscious folk around , that list is solid.

I shop at Whole Foods Market for most of my stuff, and pretty much eat ONLY the stuff above, except I drink milk and that wasn't included above !

I like bananas and apples as first choice of fruits, and chicken, tuna, salmon, and lean beef and eggs, plus whey for protein.

I don't like eating too moo fish - swordfish and other varities have too much shit in them if you eat them too much, so mostly lean chicken and meat, and fish twice a week.

Ar u on this diet to lose weight/stabilize weight or gain muscle and definition ?

What are your goals ?

I tend to eat larger portions, but large HEALTHY portions !

broken · 08-26-2008, 01:25 PM

I am about 194lbs right now -- be happy at about 190lbs. Once I get there I might attempt to bulk up to 200 but I will mostly likely hover around 190, its natural and easier for me to maintain.

And this isnt really a diet anymore, become more of a lifestyle. Feel great all the time.

Sheikh Zubeer · 08-26-2008, 01:29 PM

LOL, I feel sorry for the folks that breakfast at Mcdonalds and haven't learned the RIGHT way to eat ... then again, it takes more discipline and is more expensive, which is why most people will always eat junk all their lives and seek the services of gurus and health practitioners and nutritionists, when it's really simple and elementary - just eat the 5 food groups, clean natural unprocessed food 5-6 times a day + exercise and that's it.

Sheikh Zubeer · 08-26-2008, 01:33 PM

One thing I forgot to mention .. I always have "cheat" day every week, sometimes 2, where I eat pizza, burgers , etc --- it's best to not fall into a routine and by having a cheat da, you shock your body with high calorie day ,,, this is what is recommend for weight-lifting ,,

broken · 08-26-2008, 01:35 PM

Originally Posted by Sheikh Zubeer

LOL, I feel sorry for the folks that breakfast at Mcdonalds and haven't learned the RIGHT way to eat ... then again, it takes more discipline and is more expensive, which is why most people will always eat junk all their lives and seek the services of gurus and health practitioners and nutritionists, when it's really simple and elementary - just eat the 5 food groups, clean natural unprocessed food 5-6 times a day + exercise and that's it.

Yea its really not that difficult --- just takes discipline. Can be a little more expensive -- its not rare for me to eat 4 chicken breasts in a day. I buy alot of bulk chicken breast, egg whites, almonds, rice, buffalo and salmon.

Also don't to protein shakes or powders -- strictly food.

Water consumption is also important -- I drink more than 4L a day.

broken · 08-26-2008, 01:36 PM

Originally Posted by Sheikh Zubeer

One thing I forgot to mention .. I always have "cheat" day every week, sometimes 2, where I eat pizza, burgers , etc --- it's best to not fall into a routine and by having a cheat da, you shock your body with high calorie day ,,, this is what is recommend for weight-lifting ,,

Same here man -- my cheat day is every saturday. I sometimes dream about what I am gonna eat on saturday.

This saturday is gonna be a giant plate of perogies, farmers sausage and sour cream. lol.

Captain Smoker · 08-26-2008, 05:20 PM

Thanks. Post a pic of your body(Im not gay), but so I can see if yoru source of food is really the source I want to go with.

broken · 08-26-2008, 07:11 PM

Originally Posted by Captain Smoker

Thanks. Post a pic of your body(Im not gay), but so I can see if yoru source of food is really the source I want to go with.

You're a fag. LOL. I did your Calorie intake in other thread, check it out.

jarwillie · 08-26-2008, 07:13 PM

Diet is your daily intake of foods.

Some people's diets consist of fast food. So they are on a diet. Everyone is on a diet. That is why I get upset when people say they are going on a diet.

They do it for 3 months then go back the old habits.

Being a dude who lost tons of weight and have maintained it. It isn't even hard just to eat right. Actually, eating healthy foods is cheaper than eating junk all the time. Especially if you buy certain items in bulk.

If someone is fat and want to lose weight. I don't ever want to hear them cry about it.

The shit is easy, and the rewards are amazing. You feel better, you have more energy, you look better.

My cheat days are only during a UFC PPV. I eat a lot of pizza, nachos, and drink a lot of beer.

Put some research in for an hour or so each night you are sitting online and you will find out that you can learn TONS of stuff online. That is how I planned my daily diet, my workout routines.

BROKEN-you seem knowledgeable about weight gain. I read so many different things about putting on muscles.

Do I really need to eat 1gram of protein to each pound I weigh?

And to gain muscle do i really need to bulk up and put on the fat at the sametime then cut?

broken · 08-26-2008, 07:16 PM

Yes.

1 gram of protein per lb of body weight is standard to gain muscle. And yes, fat comes with muscle and thats ok -- its healthy. You are bulking up.

Good muscle building diet is 30% fat, X% protein based on body weight and remainder of carbs.

Captain Smoker · 08-26-2008, 07:49 PM

pics or GTFO

jarwillie · 08-26-2008, 07:57 PM

Originally Posted by broken

Yes.

1 gram of protein per lb of body weight is standard to gain muscle. And yes, fat comes with muscle and thats ok -- its healthy. You are bulking up.

Good muscle building diet is 30% fat, X% protein based on body weight and remainder of carbs.

I don't like eating a lot, it has been hard to do so the past couple of weeks.

it sucks I can't fit in 6 meals a day because of my job. So I have to fit everything in at about 4 meals. Makes me feel sluggish.

broken · 08-26-2008, 08:02 PM

Originally Posted by jarwillie

I don't like eating a lot, it has been hard to do so the past couple of weeks.

it sucks I can't fit in 6 meals a day because of my job. So I have to fit everything in at about 4 meals. Makes me feel sluggish.

Its hard at first man but you get used to it. Believe me I feel your pain, I work 14 days on, 7 days off. Usually up at 430am when working and home who knows when every day. So I basically have to prepare 4 meals for me to eat in the field when I am working. That means every night coming home and cooking fucking chicken breast or buffalo, and more rice, etc, etc.

Its a chore.

Some days I can't get in 6 but I always, always make sure I get in 5. You should pick up some glutamine too, great stuff.

And Captain Smoker, I am not posting a picture of myself in here, fuck that gayness.

Captain Smoker · 08-26-2008, 08:11 PM

Well are you ripped or bulky? Like I said, I want to be more lean, mean and quick. More so, than big, bulky, and slow.

If you are lean, mean and quick. Then instead of wasting time making my own guide. Ill just go off of your food guide and routines.