So a big
problem that I have had and still struggle with is how to go shopping at the
grocery store for proper foods too meet my goals. In an article, on Muscle
& Fitness website, called the $100 Muscle-Building Meal Plan by Nate
Winkler, helps to define how you can cut fat, gain muscle and keep your diet in
line for $100 a month.
We first
need to define how important Macro’s are too you. Macros are proteins, fats or
carbs. A majority of your money spent will be on meat, the cheapest being egg,
chicken and beef. Fish should be moved in as your budget allows. Protein mixes,
whey protein, will not be budgeted into this guide.
There are
four types of dietary fat, Tran’s fat, saturated fat, monounsaturated fat and
polyunsaturated fat. Trans are in highly processed foods and desserts, these
types of fat should be avoided as much as possible. Saturated are found in
animal-based foods such as chicken, egg and beef. Monounsaturated are in
cooking oils. Polyunsaturated needs to be supplemented into this diet since the
body can’t produce them.
Carbs are
vital source when in demand of energy for intense, long-duration exercises. For
this diet you can find your sources of carbs in sweet potatoes, bananas, raw
oats, black beans, and fruit.
Greens and
vegetables are the low-calorie but high nutrient foods that suppress hunger and
stabilize your blood sugar. Since these foods are easy to digest, increasing
the amounts you eat will allow you to avoid the “Food Comas” caused by
carb-based diets.
How to Budget, How to Shop
It is
important to find enough time to cook. This means cooking in bulk. Cook all
your meals and slice enough vegetables for three days in advance, to insure
quick prep times for daily meals. When shopping stay in the side isles and
avoid the middle isles, they will drain both your wallet and your health.
ANIMAL PROTEIN
4 lbs
chicken........................................................................
$21.96
5 lbs ground beef................................................................
$12.45
4 dozen
eggs.......................................................................
$7.96
TOTAL................................................................................
$42.47
FATS
2 small jars natural peanut
butter..................................... $6.58
2 large
avocados................................................................. $1.79
1 bag omega trail
mix......................................................... $4.69
1 bottle olive oil (8.5
oz)..................................................... $2.55
TOTAL................................................................................
$15.61
FIBROUS CARBS & NUTRIENT-RICH
FOODS
2 heads
broccoli................................................................. $2.49
3 large bell
peppers........................................................... $2.69
2 bags French green
beans............................................. $1.99
1 large bag
spinach........................................................... $1.99
TOTAL................................................................................
$9.16
CARBOHYDRATES
1 bag sweet potato
fries..................................................... $2.29
5-lb bag sweet
potatoes..................................................... $2.69
2 cans black
beans............................................................ $1.99
6 large
bananas................................................................. $1.14
6 large apples....................................................................
$3.54
2 lbs raw
oats.................................................................... $3.99
TOTAL...............................................................................
$15.64
COOKING SPICES & MISC. ITEMS
Cayenne
pepper................................................................ $3.25
Cracked
pepper................................................................. $2.25
Green tea
bags................................................................. $3.12
Hot
salsa...........................................................................
$2.99
Coffee...............................................................................
$3.74
Limes................................................................................
$2.00
TOTAL..............................................................................
$17.35
FINAL
TOTAL.................................................................. $100.13
Timing
your diets micro and macro nutrients with your body’s hormonal situation is the
key to any diet. The first step is too know which nutrients you will need at
specific times through out the day.
The
morning meal should consist of protein, vegetables, and fats. This is because
when your body wakes it is primed and ready to burn fat. So every move you make
until you eat is primarily fueled by fat reserves. At around 9am your
testosterone and growth hormone levels surge and you don’t want your insulin
levels to limit their positive effects. So try to avoid sources of sugar. But
the main rule is to not in carbs in the morning.
Afternoon
meals are completely dependent on if you train in the morning or night. For
morning trainers, eat a bulk of your daily carbs at this meal to fuel you for
the rest of the day. But if you are training at night you should consume a
large serving of vegetables and fibrous carbs midday with a protein source.
Then toward the end of your workday, but 90 minutes before your training have
some blended oats or fruit with a protein shake. This will give you that extra
boost of energy through your work out.
Evening
or end of the day meals are where you need to prime yourself for the next day’s
training. Dinner is when you will want to eat a large amount of carbs that
align with your training goals. To lose weight, go for fibrous carbs such as
fruit, oats, beans, or sweet potatoes with a rather large serving of protein
and vegetables. After-dinner snacks should only have protein and fat to keep
you in an anabolic state as you sleep.
The List: Modified
Other
sources of foods can also be used in this diet plan.
1.
Proteins
a.
Eggs
b.
Liquid Egg Whites
c.
Skinless Chicken Breast or Cutlets
d.
Lean Ground Turkey/Beef
e.
Top Round Steak
f.
Filet Mignon
g.
Buffalo
h.
Flounder
i.
Cod
j.
Pollock
k.
Wild Salmon
l.
Canned Tuna
m.
Turkey Bacon
n.
Cottage Cheese
o.
Pork Tenderloin
2.
Proteins to avoid
a.
Skinned Chicken
b.
Breaded Chicken
c.
Bacon
d.
Deli Meat- Low quality
e.
Farmed Fish- Lacking Omega-3s
f.
Fatty Ground Beef
g.
Fatty Cut of Red Meat
3.
Carbohydrates
a.
Oatmeal
b.
Steel Cut Oats
c.
Fruits
d.
Vegetables
e.
Sweet Potatoes/Yams
f.
Brown/White Rice
g.
Whole Wheat Bread
h.
Cream of Wheat
i.
Cream of Rice
4.
Carbohydrates to Avoid
a.
Cereal
b.
Candy
c.
Chips
d.
Ice Cream
e.
Soda
f.
Sugar Juice- High-C, Gatorade, PowerAde, Hawaiian
Punch etc
5.
Fats
a.
Olive Oil/Flaxseed Oil
b.
Fish Oil
c.
Almond Butter/Cashew Butter
d.
Almonds
e.
Pecans
f.
Walnut
g.
Cashews
h.
Natural Peanut Butter- Avoid Processed.
i.
Avocados
6.
Fats to Avoid
a.
Fried Anything
b.
Butter and Margarine
c.
Palm Oil/Coconut Oil
d.
Vegetable Shortening
Now this list
and any other list you find or create is always going to be incomplete, because
while these foods will help you gain muscle and loss weight, it makes life no
longer enjoyable. So every now and then have yourself a cheat day and indulge
in your favorite sweet or unhealthy foods. Just do it in low, controlled
proportions and get some space in-between them.
For more information please visit these websiteshttp://www.bodybuilding.com/fun/beginners_shopping_list.htm
http://www.muscleandfitness.com/nutrition/meal-plans/100-diet
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