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Looking for a good list of "healthy" foods I can eat every day, if i have to, to cut down on my fat deposits~ Got that six pack coming along nicely, just cant get the amount of definition I want. Any ideas?

Almost anything with high amounts of protein and little carbs. Try lean chicken breasts and veggies. Seafood also is a good choice, i.e. tuna especially (I despise it though). Fruits tend to have lots of sugars in them, which sucks.

Oh, and stray away from breads. Most of them have high amounts of carbs loaded into them.

Quick list and sample meal plan to check out........
http://www.bodyforlife.com/nutrition/foodlist.asp
http://www.bodyforlife.com/nutrition/mealplan.asp


My Top Choices for Healthiest Foods
Carbs: Broccoli, Asparagus, sweet potatoes, quaker oats (not in the packet/canister - the stuff without the sugar), strawberries, blueberries (berries are natrual thermogenics)
Proteins: egg whites/egg beaters, 2% cottage cheese, lean chicken breasts, whey protein (Nitrotech,Parillo,Isopure)
Healthiest Fats: smuckers natrual PB, udo's blended oil, flax seed oil, Avocado, almonds

Best website to keep track of what you are eating : http://www.fitday.com


Try five to six smaller meals a day instead of 2 or 3 big meals. Eat about every 3 hours. # of Calories depend on how much you weigh and your activity level.


Different bodies need different amounts of them to function efficiently.

The three areas that figure into your calorie needs are:

your basal metabolic rate,
your activity level, and
digestion and absorption.


Read more here:
http://www.ivillage.com/food/experts/nu ... d=13272851

Eating carbs early is ok - keep them usualy from oats and fruits / veggies

CHicken, turkey, fish are excellent source of protien along with Egg whites. Really you probally need to drop your calories by around 250 a day to see what you want in your abs.. I think you are in school so it maybe hard to bring prepared meals and eat them at specific times. I'll post up a grocery list we use here with all clients for you, fairy general list of common good foods.

Hey Sam, I wouldn't just "cut carbs" although you might need to take a looks at the ratio of protien/carbs/fats in your diet. Cut the bad carbs out like sugar,white breads,regular potatos ect.

I get most of my carbs in the morning but eat them throughout the day. I eat oatmeal and eggs for breakfast-usually twice. I eat wheat bread with sandwiches during my workday. Brown rice and sweet potatoes are good carbs too.

Like Mop said fish turkey and chicken are good but I eat lean beef as well while cutting fat
Make sure to eat frequent but smaller meals(you've probably been doing most of this stuff). I eat around every 2-3 hours.

Lottsa cold water is good too.

I wouldn't cut too many calories I've seen your pics on the guild forum and you aren't fat. You are still growing I'd imagine. Just eat better foods.

Est

Grocery Shopping List

Fruits and Vegetables :
Pineapple
Banana
Apples - Medium
Strawberries 3-6
Grapefruit
Cantaloupe or Melon
Cauliflower
Green Beans
Squash
Potatoes –
Spinach
Asparagus
Zucchini
Broccoli
Peppers ( Green, red, Yellow )
Corn







Meat / Poultry / Fish ( grilled, boiled, broiled )
Fish – white fish, can tuna white albacore
Chicken Breast
Egg Whites / Eggs
Lean Turkey / ground turkey breast
Shrimp Or scallops
Lean Steak
Flank and Round, filet lean ground.


Dairy :

Soy Milk
Non Fat Yogurt
Non Fat Cottage cheese
Fat Free Cheese
Non Fat Milk


Misc:
Peanut Butter ( organic, or fat free )
Wheat Germ
Almonds
Orange Juice
Bread – ( whole grain, Multi grain, grains )
Rice – ( Brown, minimized white, or wild rice )
Tofu
Oats ( hot, instant, cream of rice )
Almond Butter
Apple Butter
Promise margarine
Beans – (Lenta, red, Kidney, Black )


Seasonings:
Fat Free Pam ( spray )
Spices No salt added
Herbs No salt added
Diluted BBQ sauce

Thanks guys, just went to the store and stocked up on "healthy" stuff again. Got lots of the things mentioned above. I've been eatting healthier, but not healthy. . .Only sugar I've been eating is from fruit (bananas mainly, and occasionally grapefruit), been trying eat very little bread and also trying to stay away from fried foods. The results are coming slowly but surely, just gotta keep it up I guess. Are there any protein supplements that can serve as meal replacements? That is something I could probably squeeze in at school. Thanks again for all the info!

Protein Bars

I'm not a big fan of the whole carb bullshit myself.

I eat twice a day now if I'm lucky...still sick and having problems with appetite.

Eas does a pretty good meal replacement as does nitrotech. Both are excellent for sending you to the shitter 5 min after too np