Get ripped, add lean muscle mass, get cut, get jacked. Right, great, but here's the food you'll need to do it.
This time you mean it. Mcdonalds for breakfast is no more, and you’re gonna take it easy on the late night Taco Bell. You've read my 5 Tips article and you’re ready to get that frame of yours jacked/ripped/yoked/yeah we get it. The good thing is, you’re on the right track. Even though I love throwing the steel around as much as the next guy, the fact is, what you eat may be even more important when it comes to looking better with your shirt off (which, let’s be serious, is all you really care about). You know, the 90/10 Rule and all that.
If getting cut while packing on solid slabs of muscle sounds like something you’d be interested in, the 10 foods below should form the foundation of your diet. I know, I know, diet’s a four letter word and I hate saying it as much as you hate hearing it. But pack these bad boys in consistently and you’ll see a big difference in your muscle mass, energy levels, and body fat composition.
So without further delay, here are your top 10 foods to get you jacked…
This has to be a staple in anyone’s diet who’s trying to get big. Chicken’s packed with protein, and super lean protein at that. Boneless and skinless is the best way to go. Throw it between two pieces of whole wheat bread, chop it up and mix it with a little mayo (just a little... be careful around this condiment) and mustard, or eat it on some lettuce. Anyway you do it, just make sure you finish your plate.
Serving Size: 4 oz, Calories: 110, Fat: 2.5g, Carbs: 0g, Protein: 23g
Eggs are great because they’re cheap and packed with ‘tein. It’s no coincidence that pretty much every bodybuilder starts his day with a 10 egg white omelet. I’m not saying you have to do that, but I would suggest starting your day with them. It’s been a staple for guys trying to get big forever and for good reason. The incredible edible egg is obviously working.
Serving Size: 1 egg, Calories: 80, Fat: 4.5g, Carbs: 1g, Protein: 6g
At about 40 grams of protein per can it’s a no brainier, and this protein packed powerhouse won’t break the bank. Some like tuna, some can’t stand it. But it shouldn’t matter how it tastes if you really want to get big. Yeah you’ll have your mixing a cheat meal as a diet strategy here and there, but this ain’t one of them.
Serving Size: 5 oz, Calories: 100, Fat: 0.5g, Carbs: 0g, Protein: 13g
4. 100% Whey Protein
Not only a proven player in building muscle, whey protein shakes are the easiest way to satisfy your protein requirements to get big. Scoop it, mix it up, slam it, done. It’s not going to fill you up a ton, but that’s a good thing because you’re going to need to eat a lot to get big, so save room my man.
Serving Size: 1 scoop, Calories: 120, Fat: 1g, Carbs: 3g, Protein: 23g
Water to get big? Yes. You’ve probably seen the guys in your gym walking around with the gallon jugs, and let me guess, they’re usually pretty big dudes. Water’s going to help your supplements work better and faster, flush out any toxins, and keep you hydrated and energized. Start carrying the 64 oz jug around and you’ll quickly feel like the absolute man.
Serving Size: 8 oz, Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g
6. Fage Greek Yogurt
And I’m not talking about just any yogurt here. This is about some glorified fruit smoothie. Go with the 0% or even 2% plain greek stuff. These little containers pack a surprising amount of protein and are another great breakfast option. Toss in some fruit or agave nectar to add a little more flavor, and you’ll be scrapping the bottom in no time.
Serving Size: 1 cup, Calories: 120, Fat: 0g, Carbs: 9g, Protein: 20g
7. Natural Peanut Butter
Widely available now, it’s got less sugar and no other preservatives. Same old peanut butter taste with all killer and no filler. Slapping it on some bread is always an option, but you might just want to eat it like ice cream with a spoon... straight to the dome. This stuff is good, clean, natural energy and shouldn’t be overlooked.
Serving Size: 2 tbsp, Calories: 200, Fat: 16g, Carbs: 5g, Protein: 8g
8. Flank Steak
Who doesn’t like a good hunk of red meat? If cooked right flank steak can be as juicy and tasty as a cut of meat from your best neighborhood steak joint, minus the big bill. Plus it’s a bit leaner than most cuts and still has the same high protein content. Mmmmhhmmm, that’s meaty Bro.
Serving Size: 3 oz, Calories: 220, Fat: 15g, Carbs: 0g, Protein: 23g
A great on the go snack that you can munch on all day. Uhh, yeah, that didn’t come out right, but you know what I mean. Not a protein powerhouse, but it has a ton of really good unsaturated fats that will fill you up and boost your testosterone levels (naturally of course). Plus, they’re always high in vitamins and minerals, so consider this one a nice little treat while doing your body a favor at the same time.
Serving Size: 1 oz, Calories: 170, Fat: 15g, Carbs: 5g, Protein: 6g
Of course we’ve all seen Popeye crushing mass quantities of this stuff. We’ve all probably wanted forearms like him too, and though spinach alone is not going to get you jacked (a Gripper won't hurt!), it will definitely help. Packed with vitamins and minerals don’t leave old faithful out of your already powerful diet. Oh, and did I mention it’s got 20 calories per serving with a ton of iron and antioxidants? ARE YOU SERIOUSSSSS?!
Serving Size: 4 cups, Calories: 20, Fat: 0g, Carbs: 3g, Protein: 2g
And there you have it. Ten foods that will help you put on some serious mass. No Cheetos, no burritos, nothing impossible to get or make. So pack em in early and often, get your strength training in, and start getting mentally prepared pack on more lean muscle mass than ever before.
Oh, and should you want some protein suggestions to help you maximize your muscle and strength gains, we at 1R would recommend the following supplements: