Grocery list

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  1. #16
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    Quote Originally Posted by Trouble
    That's what I thought. More than what's in the current sticky. Mind if we work together to expand the current basic nutrition file?
    I can add a few things to the sticky but for the most part all of these items are already in there.

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    12 Rules of a Bodybuilding Diet


    RULE # 1 — Be tough. Stay away from nasty fats, excessive salt and simple sugars. This eliminates ninety-nine percent of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do! I don't mean to be rude, but … junk is for dumpsters.

    RULE # 2 — Eat a basic breakfast of complex carbohydrates, protein and fat to establish your metabolism for the day and provide fuel and muscle-sustaining ingredients. In a nutshell (and setting aside for now the hormonal and enzyme chemistry taking place at all times), protein builds muscle while carbohydrates and fats supply fuel for energy. Breakfast can be an easy-to-prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese and fruit. If you don't feed yourself a wholesome meal in the morning, your body will draw on your muscle stores as a source of energy, putting you in a slump and muscle deficit. Major insurance policy: Add a good vitamin and mineral formula and a gulp of flaxseed oil (essential fatty acid) each morning to protect your system and put order and efficiency in your body chemistry.

    RULE # 3 — This one can be the rascal — with whatever effort it takes, feed yourself every three to four hours throughout the day; again, each meal consisting of protein, fat and carbohydrate. Any combination of the following is perfect: tuna and brown rice, hamburger patty and red potato, cottage cheese and fruit, chicken and salad, etc. You'll notice that sandwiches are not in my top-five list. Discover Tupperware and packet-size meal replacement powders.

    RULE # 4 — Newsflash: To gain weight, eat more. Assuming you're hitting the weights, be prepared for solid bulk weight; lean muscle mass exclusively is a daydream. To lose weight, eat less, still as often. Don't starve the muscle.

    RULE # 5 — I have always instinctively leaned toward a higher protein intake over carbohydrate to build a lean body. Emphasize protein. Vegetarians, take particular care in order to get plenty of protein in your diet.

    RULE # 6 - Between-meal snacking for the trainee looking to gain weight is okay if the snack is truly nutritious - no junk.Don't let snacks be a substitute for a complete meal or become a weak habit. You, who are seeking weight loss, consider snacking counter-productive. Good snacks are fruits or vegetables, jerky, protein energy bars, yogurt, cottage cheese and light protein drinks.

    RULE # 7 - Simple carbohydrates (sugar, honey, soft drinks, candy and cakes) provide us with a quick pick-up but let us down just as quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue, poor performance, fat storage and diabetes.

    RULE # 8 - Fuel up before your workout. Eat a small, easily digested meal about an hour before you train. With protein and complex carbohydrates in your system, you'll train harder, longer and with more enthusiasm. You won't experience low blood sugar jitters or dizziness; you'll get a great pump and probably hit that last rep. Big Tip — whey protein drinks work great here and work well as post-workout muscle repair food. Convenient, inexpensive and effective.

    RULE # 9 — Similarly, you need to eat a hearty protein meal with sufficient carbs within forty-five minutes of the completion of your workout. This is necessary to provide the muscle-building materials to repair depleted tissue and support the process of building new muscle.

    RULE #10
    — The most important ingredient in your body is plain water. The quality of your tissues, their performance and their resistance to failure is absolutely dependent on the quality and quantity of the water you drink. Detoxify. Flood yourself throughout the day, especially during exercise.

    RULE #11 — Sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue.

    RULE #12
    — Regard the twelve rules listed as a regular life-long, life-rewarding priority, one that hones discipline and is honed by that same discipline. Next time we meet, I'll introduce you to the commercial gym and what you can expect there. Remember, also, that laughter builds strong bodies and healthy minds. It restores the soul.


    Rule #13- for Tough, no Pacifico!!

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    10 Top Reasons to Go Organic

    (and there are many, many more!)

    by Ysanne Spevack, Editor OrganicFood.co.uk


    1. Organic produce is not covered in a cocktail of poisonous chemicals. The average conventionally-grown apple has 20-30 artificial poisons on its skin, even after rinsing. Trust your instincts, and go organic!
    2. Fresh organic produce contains on average 50% more vitamins, minerals, enzymes and other micro-nutrients than intensively farmed produce. Science says that it's good for you.
    3. Going organic is the only practical way to avoid eating genetically modified (GM) food. And by buying organic food, you are registering your mistrust of GMO's and doing your bit to protest against them.
    4. If you eat dairy or meat products, going organic has never been more essential to safeguard you and your family's health. Intensively-reared dairy cows and farm animals are fed a dangerous cocktail of anti-biotics, growth promoting drugs, anti-parasite drugs and many other medicines on a daily basis, whether they have an illness or not. These drugs are passed directly onto the consumers of their dairy produce or meat., which must be a contributing factor to meat-related diseases like coronaries and high blood pressure.
    5. About 99% of non-organic farm animals in the UK are now fed GM soya. And there has never been a reported case of BSE in organic cattle in the UK. Common sense says that organic is safe food.
    6. Organic produce simply tastes so much better. Fruit and vegetables full of juice and flavour, and so many different varieties to try! There are about 100 different kinds of organic potatoes in production in the UK, and that's just potatoes!
    7. Organic farms support and nurture our beautiful and diverse wildlife. Over the last thirty years, intensive farming in the UK has led to dramatic erosion of the soil, a fall of up to 70% of wild birds in some areas, the destruction of ancient hedgerows, and the near extinction of some of the most beautiful species of butterflies, frogs, grass-snakes and wild mammals.
    8. Organic food is not really more expensive than intensively farmed foods, as we pay for conventional foods through our taxes. We spend billion of pounds every year cleaning up the mess that agro-chemicals make to our natural water supply. And the BSE crisis cost us 4 billion pounds. Go organic for a genuine more cost-effective future.
    9. Intensive farming can seriously damage farm workers' health. There are much higher instances of cancer, respiratory problems and other major diseases in farm workers from non-organic farms. This is particularly true in developing countries, and for agrochemical farms growing cotton. So go organic if you care about other people.
    10. And if you simply like the idea of your children and grandchildren being able to visit the countryside and play in the forests and fields just like we did when we were young, go organic for the sake of all of our futures.
    http://www.organicfood.co.uk/topten.html

  4. #19
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    Go Foreman! Go Foreman!

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    Ok thank u ..That helps

  6. #21
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    Albacore Tuna in water, are they any good??

    I always see them when i buy tuna in water and wondered why i havent seen them on any protein shoping lists every where??

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    Quote Originally Posted by Jodi View Post
    Does anybody read the stickies?

    http://www.ironmagazineforums.com/sh...ad.php?t=21113 Bottom of the first post
    I read the stickies when I 1st started and re-read them once in a while, but I can never find the 'bulking' side to thing I can only find the 'cutting and maintainance' maybe I am not reading the whole thing and just skim reading I dont know.

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  9. #24
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    Helpful thread for revisiting.

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