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Good Foods for Performance, Muscle Gain & Weight Loss
Eat *Real Food*:
Meat
Poultry
Seafood (Fish/Shellfish)
Eggs
Vegetables
Nuts – Watch these little devlis. A handfull is often more than enough.
Seeds
[Little] Fruit – More on fructose and weight loss in a later post.
Healthy Fats/Oils — e.g.: Olive oil, Coconut oil, grassfed butter, avocado oil, nut oils (macademia, walnut, etc.), animal fats (tallow, lard, etc.), ghee (clarified butter).
Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
There are so many choices within these categories — broaden your horizons and try new foods!
Read labels. Watch out for hidden ingredients — especially sugar!
Desert means you can pick it with your hands from a tree or bush or don’t eat it!
Foods That Help Gain Fat
This is the list that will cause you to lose points.
Grains — including: bread, rice, pasta, corn, oatmeal, and any gluten-free psuedo grains (quinoa, etc.)
Legumes — beans of all kinds, lentils, and peanuts (no peanut butter!)
Dairy — UNLESS it is from Grassfed sources. This includes butter, cheese, yogurt, milk and cream for your coffee. When in doubt, leave it out.
Sugar of any kind* — including: maple syrup, agave nectar, Splenda, and definitely no granulated, brown sugar, molasses, HFCS, etc.
*Honey — is allowed in extreme moderation. Remember, the more you use, the slower your progress will be. Don’t fall for “paleo cheesecake”, “paleo brownies”, “paleo cookies”, etc., unless you want to be a “paleo diabetic”.
Processed Foods – this includes protein shakes, processed bars like Zone and Balance bars, dairy-free creamers, etc. There are exceptions to every rule, but I make the exceptions, so ask first. [EDIT: We are going to allow protein shakes post workout. It’s not realistic to ask folks to have some chicken and sweet potato on hand after every gym visit]
Unhealthy Oils — any vegetable oil high in polyunsaturated fatty acids and Omega-6; vegetable, canola, corn, soybean, peanut oil, etc.
Alcohol — in any form. We will give you two passes for every 28 day challenge. Please use them wisely 🙂