Ready to get serious about your muscle building diet? Alex Stewart tells you which protein, carbohydrate and fats to buy, and which to avoid.

As a beginner, weight training always comes first in one’s mind. You hit the gym and train like a freak, loving every minute of it. Be it that you are looking to lose weight or gain muscle, the gym is the first place you focus on. Some of you will clean up your diet, but more often than not when I hear the statement “I am eating better”, this means to me you are just eating a little better than normal.

You really have not taken the time to research what are good foods and what are bad foods. Yes you have cut out fast food and candy, but are you really eating high quality foods? High quality foods will help you obtain high quality results.

Soon you wonder why you’re not losing more weight or increasing your muscles. You have done the same thing that 90% of all lifters do. You have put too much time and energy in the gym and not enough in the kitchen.

Below I am going to list all the foods that should be in your shopping cart and the ones that shouldn’t. This doesn’t mean that you can’t have a cheat meal from time to time but sticking with the good foods will help you reach your goals a lot faster than the later.


Is your diet holding you back?Good Sources of Protein

  • Eggs - Grand daddy of all foods. I like to have 1 whole egg for every 3 whites. So breakfast might include 6 egg whites and 2 whole eggs.
  • Liquid Egg Whites - This is just pure egg whites. More convenient than cracking all the eggs and discarding the yolk but will cost you a little more.
  • Skinless Chicken Breast or Cutlets - Lean inexpensive high quality protein, Staple of every diet.
  • Lean Ground Turkey - Lean high quality protein. Little more expensive than chicken breast.
  • Top Round Steak - Lean cut of meat. Has more fat than chicken but great source of meat. Definitely something you want to have in the off-season and can be eaten while dieting in moderation.
  • Filet Mignon - Tasty lean cut of meat. Expensive but worth it every once in a while.
  • Buffalo - Lean red meat, very tasty but super expensive. Give it a try.
  • Founder - Inexpensive lean fish.
  • Cod - Inexpensive lean fish.
  • Pollack - Lean fish.
  • Wild Salmon - Healthy fatty fish. I get my salmon wild because the quality is a lot better but that results in a higher cost.
  • Canned Tuna - Lean inexpensive fish. If you worry about your sodium you might want to cut down on this. Make sure you get the one in water not oil.
  • Turkey Bacon - Leaner than regular bacon, not something I have all the time but I am a bacon lover so adding this to my breakfast in the off-season is something I like.
  • Lean Ground Beef - Make sure you get something that is at least 90% lean. This can be a great off-season source of protein.
  • Cottage Cheese - Slow digesting form of protein. Great for having when you have to go a long time in-between meals and also excellent to have before bed.
  • Pork Tenderloin - Inexpensive Lean protein.
  • Wild Sea Bass - Lean high quality protein. Expensive side.
  • Wild Swordfish - Lean high quality protein. Expensive.

Protein Sources That You Should Stay Away From

  • Skinned Chicken - The skin just adds extra fat that you don’t need.
  • Breaded Chicken - The bread crumbs adds simple carbs that you don’t need.
  • Deli Meat - Made with too many chemicals. Low quality of meat.
  • Bacon - Too fatty, but so tasty, I love this food but it is not the best for you.
  • Farmed Fish - Have more cancer causing agents, less omega 3's than wild fish, recent studies show that the farm raised fish’s fat is very unhealthy.
  • Fatty Ground Beef - Any ground beef that is below 85% is too fatty for me. Yes they make tasty burgers or meat balls but that amount of fat is just too high to have on a regular basis.
  • Fatty Cuts of Red Meat - Just look at the steaks, if the outside of the steak has some fat on it but the body of the steak is all red than that is fine. All you have to do with those steaks is cut the fat off the edges. If the body of the steak is riddle with white fat you are getting a low quality highly fatty steak that might taste good but won’t be good for you.


Good Sources of Carbohydrates

  • Oatmeal - I like the slow cooked version but the quick one minute is fine. I have oatmeal with my first meal every day. It is a great slow digesting carb.
  • Steal Cut Oats - Similar to oatmeal. Slow dDigesting carb.
  • Fruit - All fruits are great but some are better than other for different reasons. Blueberries are at the top of the list for antioxidants and bananas are great for post-workout carbs. The majority of they digest faster than complex carbs so they are best used in the AM or pre and post-workout.
  • Vegetables - Like fruit you really cant go wrong when you eat veggies. During the off-season all veggies are great to have but when you are looking to diet I stick with just the green ones as they have less calories and net carbs. Veggies are a great source of fiber. Try to have some in every meal.
  • Sweet Potatoes/Yams - Tasty slow digesting carb. Add a little Splenda and you will be in heaven.
  • Brown Rice - Staple of a slow digesting carb.
  • White Rice - Faster digesting carb. Not a big fan as I think the brown rice is better overall option but white rice is good to have in the off-season as it gives you the ability to bring in the carbs and calories need to grow.
  • Whole Wheat Bread - I like to have Ezekiel Bread as it is not processed and not made with white flour. Great slow digesting carb.
  • Cream of Wheat - Substitute for white rice. Faster digesting carb.
  • Cream of Rice - Substitute for white rice. Faster digesting carb.

Carbohydrates That You Should Stay Away From

  • Cereal - Most cereals today are loaded with sugar. Oatmeal is a better option add some blueberries and Splenda to it and I promise it will be as sweet as you need on top of that you will be getting a much healthier carb source.
  • Candy - Loaded with sugar.
  • Chips - Loaded with simple carbs and bad fats.
  • Ice Cream - Loaded with sugar.
  • Soda - Diet version is fine but the regular stuff is just sugar water.
  • Sugar Juice - I am not a big believer in any kind of juice even most fruit juices as they are mainly sugar water. I would rather eat the entire fruit which has all the nutrients and better for you.

Healthy Fats

Good Sources of Fats

  • Olive Oil/Flaxseed Oil - Great source of fat. Great to add to dishes.
  • Fish Oil - Staple source of healthy fats.
  • Almond Butter/Cashew Butter - Derived from the nuts but a good source of fat.
  • Almonds - Great source of fat and small amount of protein.
  • Pecans - Great source of fat and small amount of protein.
  • Walnuts - Great source of fat and small amount of protein.
  • Cashews - Great source of fat and small amount of protein.
  • Natural Peanut Butter - Not processed. Great source of fat and some protein. Love adding this to my shakes during the day.
  • Avacados - Healthy fat source. Love it in my sushi.

Fats You Should Stay Away From

  • Fried Anything - I know that the government is making restaurants get rid of making saturated and trans fats in fried foods but you should still just stay away from fried food.
  • Butter and Margarine - Not healthy to add to the bread. Add oil instead.
  • Palm Oil and Coconut Oil - Not a healthy fat source.
  • Vegetable Shortening - Not a healthy fat source.

Starting Shopping List

Now you have an idea about many of the foods that you see at the supermarket. I am going to give you a shopping list to help you get started. If you don’t like the foods that I picked it is ok to substitute some things out.


  • Eggs
  • Chicken Breast
  • Top Round Steak
  • Cottage Cheese


  • Oatmeal
  • Fruit: Apples, Blueberries and Bananas
  • Vegetables: Spinach, Broccoli, Onions
  • Sweet Potatoes
  • Brown Rice


  • Olive Oil
  • Fish Oil - You can get the pill form if you like
  • Almonds
  • Natural Peanut butter

The list above is a shopping list of things that will help you get the best results possible. By no means should you only eat these things as life is no fun without the treats and goodies. I am just laying out a blueprint for what should be the staples in your refrigerator. If you have any questions about what you should buy the next time you are at the store drop me an email and I would be glad to help you out. Remember hard training needs to be supplemented with a great diet so stick to the good sources of food above and your results will be great also.

Good Luck.

Alex Stewart is the Sales Manager for Betancourt Nutrition Supplements. For more information on Betancourt Nutrition supplements, click here.

Josh Baker
Posted on: Sun, 01/19/2014 - 12:08

Quinoa is an excellent grain. Full of protein and extremely healthy. Lots of fiber though, you may be hitting the head more than expected.

John Betancourt
Posted on: Tue, 06/18/2013 - 12:17

Great list, man. Thank you. It's almost impossible to find genuine help this days without being charged a fortune. I was just wondering, the foods are all the same wheather you want to lose or gain weight, the quantity is the one that varies, so for someone like me, who weights about 175 lbs and is about 6'1" what would the proper amount of foods in each meal be to bulk up to about 215 lbs? Or is it too much to ask? If anything let me know, please. Again, thank you.

Posted on: Thu, 02/14/2013 - 11:59

Thanks for the list Alex. Question on red meat: As far as muslce building, does it matter if the steak is cooked rare or well done? Is well done cooked meat less effective?

Posted on: Wed, 12/12/2012 - 20:34

These are the basics in nutrition .. Spot on helped me on the way to the supermarket :)
Nice one pal

Braden Taylor
Posted on: Sat, 12/08/2012 - 21:44

Thank you for this post! im trying to gain mass and my girlfriend is trying to lose weight, so this was a real help while we created our shopping list, also a few great points on whats considered as good carbs and bad carbs.
the next thing i think would be awesome is maybe a few suggestions for dishes that we could make using this guideline!
Would be greatly appreciated, Thanks Alex!

jason hill
Posted on: Tue, 12/04/2012 - 13:59

Hi after reaeding some things and then others that contradict what i previously read, i decided to try quinoa and now eat quinoa for breakfast as alot of places said it was a good post workout meal, i run do some ab work and weights in the mornings, do you think quinoa is a good option for breakfast thanks

Will cumberland
Posted on: Tue, 09/18/2012 - 04:59

Isnt strawberries ok as we'll? I heard theyre a good fat burner source. I would like to add to my question, is it ok if I eat Greek yogurt of any kind? or does it have to be plain?? Because I add strawberries, blueberries, bananas and almonds in my Greek yogurt. It tastes amazing! One more, haha I heard if you get almonds they should be raw and not roasted because they lose there nutritional value because of being processed. Is this true?

Jairo morfa
Posted on: Tue, 08/28/2012 - 19:56

Good Information, nice One (Y)...!!

Posted on: Mon, 07/09/2012 - 17:23

I hate sweet potatoes as well as yams. Is there a carb out there that works equally and doesn't taste as bad? Can I substitute brown rice or whole grain pasta instead of the previous mentioned items?

Anil n Gosai
Posted on: Fri, 03/16/2012 - 02:43

I et banana and apple while working out. ( taking apple before starting workout and in-between ia meating half banana and after finishing workout i am having half apple... is it ok.. please suggest !!!

Posted on: Sun, 10/23/2011 - 03:49

The diet above is that alls I would eat in a weekly diet Iv never tried a diet be4 I normally just eat anything an take protien shakes but I'm not seeing much change an need to stick to a good diet what will build lean muscle fast

Posted on: Tue, 08/02/2011 - 23:39

and i would have to say no sugars, or if any use stevia. plain all natural foods taste great on their own though. or with spices like cayenne pepper, and cinnamon, both help to boost metabolism. and for drinks, water, is the only thing necessary. i also once a week may have unsweet tea. and of course my wpi. pop especially in diet form is completely unnecessary

Posted on: Tue, 08/02/2011 - 23:33

I agree with most, except the coconut oil part, that is pure saturated fat, i cook with it all the time, and I can feel my metabolism kick in when i use it. i would say fish oil vitamins. ex virgin olive oil for dressings, and the king of all oils ex virgin coconut oil for kicking, especially good for high heat. and is great. at least for my metabolic type which is proteins and fat :)

Posted on: Tue, 08/02/2011 - 18:17

very informative,, i dont eat white/brown rice either,,, i eat bulgur instead... and according to what ive research, is has even better nutritional edge than brown rice.Bulgur has lesser calories,lesser fat,high in fiber and folate compare to brown rice.

marco q
Posted on: Wed, 06/08/2011 - 11:21

is it ok to eat begals???? isnt it a good source of carbs

Posted on: Sun, 03/06/2011 - 18:52

Is there a reason why dried beans such as lentils and others are not listed as a source of protein

melvin gaye
Posted on: Sat, 02/26/2011 - 20:39

LOVED IT!!!!!!! :D

Posted on: Mon, 01/03/2011 - 15:29

hi...i live in pakistan and american or other imported supplements here are about 3 times the original price so i cant afford them at all neither can i buy it online from international shopping sites because the duty levied on these supplements is about 3 times their price...what to do now?any alternatives for the supplements...?

Six Pack Steve
Posted on: Wed, 08/10/2011 - 07:27

Eat whole foods like chicken, brocolli, chillies, oranges, etc. Then you don't need supplements.

Posted on: Thu, 12/23/2010 - 02:05

Is V8 Fusion Drink a Good source of Vegetable and Fruit Servings? Also, is it healthy?

Braden Taylor
Posted on: Fri, 12/14/2012 - 04:10

yes its good for you but very high in sodium, look for the LOW SODIUM option with the green label, its delicious and has TONS of nutrients i drink some every day

Posted on: Wed, 12/08/2010 - 01:33

Excellent job. Thanks for the detailed list. I will be adding a few things off of here next time I make a trip to the store to break up my boring diet.

Posted on: Tue, 11/16/2010 - 18:45

I agree with everything except for one, coconut oil, its an incredibly healthy fat source.

Posted on: Sat, 03/12/2011 - 16:54

I was just about to add the same thing: Coconut Oil is great for you; medium chain fatty acids :)

Posted on: Mon, 11/15/2010 - 10:56

Great article ! But i haven't seen milk ok the list. Isn't milk a great source of slow digestive protein?