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    Food List and Sample Day of Eating: Lean Proteins

    Uploaded by

    Justin
    This document provides a food list and sample day of eating for gaining muscle on a specific nutrition plan. It lists lean proteins, carbohydrates, vegetables, fruits, and healthy fats to include. A sample meal plan is then shown consisting of meals like oatmeal and eggs for breakfast, tuna burgers for lunch, and salmon with vegetables for dinner, as well as protein-rich snacks and supplements. The plan emphasizes eating plenty of protein and vegetables along with carbohydrates focused around workouts.

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    Food List and Sample Day of Eating: Lean Proteins

    Uploaded by

    Justin
    129 views3 pages
    This document provides a food list and sample day of eating for gaining muscle on a specific nutrition plan. It lists lean proteins, carbohydrates, vegetables, fruits, and healthy fats to include. A sample meal plan is then shown consisting of meals like oatmeal and eggs for breakfast, tuna burgers for lunch, and salmon with vegetables for dinner, as well as protein-rich snacks and supplements. The plan emphasizes eating plenty of protein and vegetables along with carbohydrates focused around workouts.

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    Buff_Dudes_9_Week_Journey_For_The_Goblet_of_Gains_Food_List_PDF.pdf

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    This document provides a food list and sample day of eating for gaining muscle on a specific nutrition plan. It lists lean proteins, carbohydrates, vegetables, fruits, and healthy fats to include. A sample meal plan is then shown consisting of meals like oatmeal and eggs for breakfast, tuna burgers for lunch, and salmon with vegetables for dinner, as well as protein-rich snacks and supplements. The plan emphasizes eating plenty of protein and vegetables along with carbohydrates focused around workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    129 views3 pages

    Food List and Sample Day of Eating: Lean Proteins

    Uploaded by

    Justin
    This document provides a food list and sample day of eating for gaining muscle on a specific nutrition plan. It lists lean proteins, carbohydrates, vegetables, fruits, and healthy fats to include. A sample meal plan is then shown consisting of meals like oatmeal and eggs for breakfast, tuna burgers for lunch, and salmon with vegetables for dinner, as well as protein-rich snacks and supplements. The plan emphasizes eating plenty of protein and vegetables along with carbohydrates focused around workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3
    At a glance
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    The document provides a list of recommended foods to eat during a 9 week bodybuilding program, including lean proteins, carbohydrates, vegetables, fruits, healthy fats and sample daily meals.

    Eggs, seafood, chicken, turkey, lean beef and pork cuts, dairy, soy, and protein powders are recommended for lean proteins.

    Potatoes, sweet potatoes, beans, quinoa, whole grains, and a variety of fresh or canned vegetables are recommended carbohydrate and vegetable choices.

    Food List and Sample Day of Eating

    Here are the essentials for you to thrive on this plan. Do these, and you can’t go wrong.

    • Eat at least three protein-rich meals per day, plus 1-2 protein-rich snacks. Also eat
    vegetables. Lots of them.
    • Eat fast-digesting carbs before and after your workout, but limit them elsewhere
    in the day.
    • Snacks are the perfect time for things like progurt (protein plus yogurt), protein ice
    cream, and other protein-rich treats.
    • Don’t eat garbage over the course of the nine weeks. Come on, deep down you
    know what garbage is. Eat quality food, and lots of it.

    If you’re the type who likes a list, build your nutrition plan from these foods:

    LEAN PROTEINS
    • Lean beef cuts: Sirloin, tenderloin,
    • Eggs: Whole and whites
    filet mignon, flank steak
    • Seafood: Salmon, cod, tuna,
    • Pork: Tenderloin or Canadian bacon
    tilapia, shrimp, scallops, mussels
    • Wild game
    • Chicken and turkey breast,
    • Dairy: Milk, Greek yogurt, cheese
    legs, thighs
    • Soy: Tofu, seitan
    • Turkey bacon
    • Protein powders: Whey and casein

    www.bodybuilding.com/gobletofgains
    CARBOHYDRATES FRUITS FRESH, FROZEN,
    OR CANNED IN WATER
    • Potatoes and sweet potatoes
    • Brown, white, and wild rice • Berries: Blackberries,
    • Beans and legumes cranberries, raspberries,
    • Quinoa blueberries, strawberries
    • Oats and oatmeal • Citrus fruits: Oranges, grapefruits,
    • Whole-grain breads and pastas lemons, limes
    • Melons: Watermelon, cantaloupe,
    VEGETABLES FRESH, FROZEN, honeydew
    • Apples, grapes, bananas,
    OR CANNED apricots… you name it

    • Leafy greens such as spinach, kale,


    arugula, Swiss chard, bok choy HEALTHY FATS
    • Broccoli, cauliflower, cabbage and other
    hearty veggies • Nuts: Walnuts, almonds, cashews,
    • Bell pepper hazelnuts, pecans, peanuts, chestnuts,
    • Carrots pistachios
    • Squash • Seeds: Flax, sesame, sunflower,
    • Zucchini chia, pumpkin
    • Radish • Olives
    • Green beans and peas • Avocado
    • Cucumber • Oils: Olive, avocado, coconut,
    • Celery sunflower
    • Fresh herbs and spices • Nut and seed butters
    • Dairy products

    www.bodybuilding.com/gobletofgains
    There are endless ways to combine all those choices. Here’s what a sample day looks like,
    based on the Dudes’ popular Full Day of Eating and Gym Workout video.

    4:30-5 a.m. | Pre-workout meal NOTES


    Coffee
    Rice cakes 2
    Peanut butter 2 tbsp

    6:30 a.m. | Post-workout


    Whey protein 1 scoop
    Banana 1

    7:30 a.m. | Breakfast


    Oatmeal: 1/2 cup
    Turkey bacon 4 slices
    Eggs 3

    10 a.m. | “Progurt”
    1/2 cup low-fat Greek yogurt
    1 scoop protein

    12 p.m. | Lunch
    Buff Dudes tuna burgers 2 patties

    3 p.m. | Protein-rich snack


    Protein ice cream

    6:30 p.m. | Dinner


    Salmon 2 fillets
    Cottage cheese 1/2 cup
    Greens or broccoli A big ol’ pile

    www.bodybuilding.com/gobletofgains

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