muscle building food cheat sheet
TRANSCRIPT
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2010 Present, WeightGainBlueprint.com. All Rights Reserved.
2
Protein Foods
Food Calories Protein (g) Carbs (g) Fat (g)
Chicken Breast (1 oz)
Cottage Cheese (1/2 cup)
Turkey Breast (1 oz.)
Salmon (cooked, 1 oz.)
Tuna (canned, 1 oz.)
Ground Beef (95%)
1 Large Whole Egg
1 Large Egg White
Shrimp (1 oz.)
Halibut (1 oz.)
Swordfish
Isopure Zero Carb Whey Protein (1 scoop)
Optimum Nutrition Whey Protein (1 scoop)
Myoplex - Meal Replacement Packet
Designer Whey Protein (1 scoop)
35
80
38
52
35
46
74
17
30
31
34
100
120
280
100
8
18
8.5
5.5
7.5
7
6
3.5
6
6
5.5
25
24
42
18
0
3
0
0
0
0
0.5
0
0
0
0
0
3
24
3
1
1
0.5
3
0.5
1.5
5
0
0.5
1
1
0
1.5
2
2
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2010 Present, WeightGainBlueprint.com. All Rights Reserved.
3
Complex Carbohydrate Foods
Food Calories Protein (g) Carbs (g) Fat (g) Fiber (g)
Brown Rice (1/2 cup, cooked)
White Rice (1/2 cup, cooked)
Oatmeal Quaker Oats (1/2 cup, dry)
Wheat Bread (1 slice)
Rye Bread (1 oz.)
Baked Potato (1 oz.)
Pasta, Whole Wheat (dry, 1 oz.)
Cream Of Wheat (1/2 cup, cooked)
Red Kidney Beans (1/2 cup, cooked)
Pinto Beans (1/2 cup, cooked)
Black Beans (1/2 cup, cooked)
Lentils (1/2 cup, cooked)
Chickpeas (1/2 cup, cooked)
Popcorn (1 cup, plain)
Yam (cooked, 1 oz.)
Brown Rice Cakes (1 cake)
Yogurt (plain, 1 cup)
108
121
150
61
57
26
99
65
110
122
114
115
143
31
33
35
149
2.5
2
5
2
2
0.5
4
2
8
8
7.5
9
6
1
0.5
0.5
8.5
23
26.5
27
11
12
6
21
14
20
22.5
20
20
27
6
8
7
11.5
1
0
3
0
0
0
0.5
0
0
0.5
0.5
0.5
1
0
0
0
8
4
2
4
3
0.5
0.5
2.5
5
6
7.5
7.5
7.5
5
1
1
0
0
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2010 Present, WeightGainBlueprint.com. All Rights Reserved.
4
Complex Carbohydrate Foods (Vegetables)
Food Calories Protein (g) Carbs (g) Fat (g) Fiber (g)
Green Beans (1 cup, cooked)
Asparagus (1 cup, cooked)
Broccoli (1 cup, cooked)
Cauliflower (1 cup, raw)
Green Cabbage (1 cup, cooked)
Spinach (1 cup, cooked)
Brussel Sprouts (4, cooked)
Eggplant (1 cup, cooked)
Celery (1 cup, raw)
Okra (1 cup, cooked)
Cucumber (1 cup, raw)
Onions (1 cup, raw)
Tomato (1 cup, raw)
Zucchini (1 cup, cooked)
Artichoke (1/2 cup, cooked)
Green Peas (1/2 cup, cooked)
Bell Peppers (1 cup, raw)
44
40
54
25
30
40
30
35
14
36
16
48
32
29
42
62
18
2.5
5
4
2
0
5
2
1
0.5
3
0.5
1
1.5
1
3
4
1
10
7.5
11
5
7
5
6
8.5
3.5
7.5
4
11.5
7
7
9.5
11.5
4
0
0
0
0
0
0
0.5
0
0
0
0
0
0.5
0
0
0
0
4
3.5
5
2.5
6
14
2
2.5
1.5
4
0.5
1.5
2
2.5
4.5
4.5
1.5
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2010 Present, WeightGainBlueprint.com. All Rights Reserved.
5
Simple Carbohydrate Foods
Food Calories Protein (g) Carbs (g) Fat (g) Fiber (g)
Banana (1 medium)
Green Apple (1 medium with skin)
Blueberries (1 cup)
Raspberries (1/2 cup)
Pear (1 medium)
Grapefruit (1 cup)
Pineapple (1 cup)
Mango (1 cup)
Plum (2 small)
Cherries (1 cup with pits)
Apricots (1 oz.)
Raisins (1 oz.)
Peach (1 medium)
Orange (1 medium)
Grapes (1 cup)
Kiwi Fruit (1 medium)
105
81
83
64
96
74
83
107
60
87
14
85
38
62
105
46
1
0
1
1.5
0.5
1.5
1
1
1
1.5
0.5
1
1
1
1
1
27
21
21
14.5
25.5
18.5
21.5
28
15
22
3
22.5
10
15.5
27
11
0
0
0
1
0
0
0
0.5
0
0
0
0
0
0
0
0.5
3
5
3.5
8
5
2.5
2
3
2
3
0.5
1
1.5
3
1.5
2
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2010 Present, WeightGainBlueprint.com. All Rights Reserved.
6
High Fat Foods
Food Calories Protein (g) Carbs (g) Fat (g)
Barleans Flaxseed Oil (1 tbsp.)
Extra Virgin Olive Oil (1 tbsp.)
Sunflower Oil (1 tbsp.)
Safflower Oil (1 tbsp.)
Borage Oil (1 tbsp.)
Natural Peanut Butter (1 tbsp.)
Peanuts (1 oz. dry roasted)
Pistachios (1 oz. dry roasted)
Almonds (1 oz. dry roasted)
Heavy Whipping Cream (1 tbsp.)
Avocado (1 oz.)
110
120
162
120
128
105
166
162
169
52
45
0
0
0
4
0
4
6.5
6
6
0
0.5
0
0
0
8
0
3
6
8
5.5
0.5
2.5
11
14
14
15
14
8
14
13
15
5.5
4