If you are at all serious about gaining lean muscle and having a body to die for than you should already know that the most important thing in this whole process is your diet. I don't mean going on a diet to lose weight. If you ever are going to achieve your goal a proper nutritionally balanced diet is a must. If you are going to eat right there are 12 super foods that are essential to your diet.
The possibility of combinations between these foods are endless. However they need to be the staple of your diet. Always remember that variety is important and if you don't mix things up a little it gets boring and you are more likely to cheat or quit. Be creative but always be sure to include these foods in your diet somehow.
Oatmeal - You can also use any whole grain cooked cereal such as barley, wheat and rye.
Sweet Potatoes - Many people think that yams and sweet potatoes are the same thing when they are not. Yams have a much higher sugar content and are not as healthy for you. Do not worry though as most yam sold in America are a variety of sweet potato.
Potatoes - These are just your ordinary red or white potatoes.
Brown Rice - Not to be confused with white rice. Chinese food and Rice-a-Roni are not what you are looking for. Make sure that you have whole grain long stem brown rice.
Whole Wheat Bread and 100% Whole Wheat Products - If you choose to eat white bread or many of the breads out there that are cleverly disguised as whole wheat bread. Remember this, eating white bread is no different than eating sugar. It will spike your blood sugar and cause you to store fat.
Vegetables - I don't think anything needs to be said about this. We all know how important it is to eat our vegetables.
Fresh Fruit - Same goes for fruit.
Low Fat and Non Fat Dairy Products - Dairy products are one of the best sources of complete proteins that you can eat.
Chicken or Turkey Breast - Avoid deli meats as much as you can. The close you can get to eating it right off the bird the better.
Egg Whites - This is another excellent source of protein.
Lean Red Meat (Top Round, Extra Lean Sirloin)- There is a lot of controversy about the health benefits of red meat. If you want to get big you will want to eat it. Eating lean muscle similar to our own has a near perfect balance of proteins and nutrients that your muscles need to grow.
Fish and Shellfish - These contain the ever so important Omega-3 and Omega-6 fatty acids.
Remember to always mix and match your diet to keep it interesting but make sure that the foundation of your diet is made up of these foods.
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