Your Gym Workout
Out of context: Reply #214
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- IRNlun60
Sine, I had an ulcer last year as well. Sharp stomach pains, sore throat and sinus headaches from the acid going up into my esophagus, nauseous, couldn't sleep on my stomach... just really fucking terrible. I've completely changed my diet and for the past couple months have had no symtoms.
The dr prescribed me an antibiotic to clear my sinus infection and to clear any bad bacteria in my stomach. Also gave me omeprazole for the ulcer but didn't mention a word about diet and nutrition. Not sure about SA, but doctors in the US for the most part have no training in nutrition. I don't want to take medication for something that is know is curable through a better diet. I'm now following the low carb/paleo diet and I joined a local crossfit gym and go 3 days a week.
This site has some good articles on nutrition and gaining lean muscle mass: http://www.charlespoliquin.com/
So this is a pretty big list but this is what I've been following. I'll still have a little goat milk for eggs in the morning and butter from pasture raised beef. There's a lot of contradictory information out there but this is what has been working for me.
LEAN MEATS:
Lean beef (trimmed of visible fat), Flank steak, Top sirloin steak, Lean hamburger (no more than 7% fat, extra fat drained off), London broil, Chuck steak, Lean veal, Any other lean cut
Lean pork (trimmed of visible fat), Pork loin, Pork chops
Any other lean cut Lean poultry (white meat, skin removed)
Chicken breast, Turkey breast, Game hen breasts
Eggs: (limit to six a week) Chicken (go for the enriched omega 3 variety)
Duck, GooseOTHER MEATS:
Rabbit meat (any cut), Goat meat (any cut)ORGAN MEATS:
Beef, lamb, pork, and chicken liver, Beef, pork, and lamb tongues Beef, lamb, and pork marrow Beef, lamb, and pork “sweetbreads”GAME MEAT:
Alligator, Bison (buffalo), Caribou, Elk, Goose, Muscovy duck, Pheasant, Quail, Reindeer, Venison, Wild boar, Wild turkeyFISH:
Bass Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel, Monkfish, Mullet, Northern pike, Orange roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Shellfish: Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, ShrimpFRUITS:
Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Star fruit, Strawberries, Tangerine, WatermelonVEGETABLES:
Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onion, Kale, Kohlrab, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato (actually a fruit, but most people think of it as a vegetable), Turnip greens, Turnips, WatercressNUTS AND SEEDS:
Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, WalnutsNUT BUTTERS:
Almond butter, Sunflower seed butterOILS: (≤4 TB/DAY)
Olive oil, Coconut oil, Grapeseed oil, Flaxseed oilTREATS/SWEETS:
Dried fruit (≤ ¼ cup/day), Dark chocolate chips (use sparingly)
Trail mixes (homemade, watch portions of nuts and dried fruitVery little milk, the milk I do get is goat milk that I use to scrambled eggs in the morning and butter from pastured raised cows. Vegetables and fruits give you all the nutrition you need that you get through grains anyways so the toughest part for me was not eating bread.
FOODS TO AVOID
GRAINS
Barley (barley soup, barley bread, and all processed foods made with barley), Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup or high fructose corn syrup), Millet Oats (steel-cut oats, rolled oats, and all processed foods made with oats), Rice (brown rice, white rice, wild rice, rice noodles, bas mati rice, rice cakes), Rice flour (all processed foods made with rice), Rye (rye bread, rye crackers, and all processed foods made with rye), Sorghum Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour), Cereal Grainlike Seeds: Amaranth Buckwheat QuinoaDAIRY
All processed foods made with any dairy products
Butter, Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream, Ice milk, Low-fat milk, Nonfat dairy creamer, Powdered milk, Skim milk, Whole milk, YogurtLEGUMES
Adzuki beans, Black beans, Broad beans, Fava beans, Field beans, Garbanzo beans, Horse beans, Kidney beans, Lima beans, Navy beans, Pinto beans, Red beans, White beans, Black-eyed peas, Chickpeas, Lentils, Peas, Miso, Peanut butter, Peanuts, Snowpeas, Sugar snap peas, Soybeans and all soybean products, including tofu