Build Muscles With These Foods

As usual after a session in the gym I have a chat with my trainer and invariably the conversation turns to eating. I recently asked him what if any diet he uses or special foods he eats when toning up for a body building competition. I had taken the liberty of bringing along my recorder and this is how he replied.

I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it's the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I'm working on that really "ripped" look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

\"chicken Breasts\"

It's very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely "moronic" can work, at least in the short term.

It's not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can't stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old... so like... get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can enjoy while still getting us leaner and healthier?

* How can we build an eating program that helps us control calories?

* How can we build an eating program that improves compliance?

Here's one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

He then went on to give me his top ten foods in natural starchy carbs and whole grains.

1. Oatmeal

2. Yams.

3. Brown rice

4. Sweat potatoes.

5. Multi grain hot cereal.

6. White potatoes.

7. 100% whole wheat bread.

8. 100% whole wheat pasta.

9. Beans.

10. Cream of rice hot cereal.

Next the top ten in Vegetables.


2. Asparagus.

3. Spinach.

4. Green salad.

5. Tomatoes.

6. Peppers (green, red, or yellow)

7. Onions.

8. Mushrooms.

9. Cucumbers.

10. Zucchini.

Now top ten Lean Proteins.

1. Egg whites

2. Whey (protein powder supplement)

3. Chicken breast.

4. Salmon.

5. Turkey breast.

6. Top round steak.

7. Flank steak.

8. Lean ground turkey.

9. Bison/ Buffalo.

10. Trout.

And the top ten Fruits.

1. Grapefruit.

2. Apples.

3. Blueberries.

4. Oranges.

5. Cantaloupes.

6. Bananas.

7. Peaches.

8. Grapes.

9. Strawberries.
10. Pineapple.

I asked him about dairy products and he said that he does eat these but in small quantities and it was usually, skim milk, low fat cheese and yogurts. What was interesting was that he follows a compliance rate of about 95% which means that he can take two or three meals a week of what ever he fancies i.e. pizza, sushi or even a big steak. He also emphasized that these foods were his choice and that there were many more choices available if I cared to look for them.

Build Muscles With These Foods