MuscleDog.com - Connecting you to a better body!

TIPS:  Eat clean foods such as:   
 
Lean Protein
-Boneless, Skinless Chicken Breast 
-Lean ground chicken (chicken burgers)
-Tuna
-Fish (Tuna steak, salmon, sea bass, halibut, basa, turbot, mahi mahi, orange roughi, tilapia, scallops, flounder, shrimp, chilean sea bass and other white fish 
-Extra Lean Ground Beef or Ground Round (92-96%)
-Venison
-Buffalo
-Ostrich
-Protein Powder (Whey, Casein, Soy, Egg)
-Eggs ( egg whites or bottled)
-Low Fat Cottage cheese
-Low fat Yogurt   (Greek yogurt is my favorite)
-Rib eye Steaks or Roast
-Top Round Steaks or Roast
-Top Sirloin  
-Beef Tenderloin
-Top Loin
-Flank Steak (my favorite)
-Eye of Round
-Ground Turkey (burger burgers)
-Turkey Breast 
 
Complex Carbs
Oatmeal, sweet potatoes, brown rice, quinoa, ezekiel bread, beans, grits, couscous 
 
Healthy fats
Olive oil, coconut oil, flax oil, grape seed oil, avocado, raw nuts, flax seed, nut butters


Fibrous vegetables:  Eat 3-4 servings a day   
Alfalfa sprouts, artichoke hearts, arugula , asparagus ,broccoli , brussel sprouts, cabbage,cauliflower, celery, cucumbers, endive, lettuce, mushrooms, onion, peppers, spinach, zucchini…….. just to name a few


Fruits: 
Bananas, apples, blue berries, raspberries, black berries, strawberries, grapefruit, orange melons, ect 
  
  

Other Tips:
 
-Eat every 2-3 hours, (at least 6 meals a day
-Have your carbs in the morning, pre and post workout 

-Carb cycle

-Drink a least a gallon of water a day 

-Try not to mix fats and carbs in one meal 

-Try to eat protein every meal

-Allow a cheat meal once a week to shock your body

-Avoid alcohol 
 
-Supplement: multi vitamins, fish oil, bcaa, whey or casein protein