Grocery List

  • Posted by a hidden member.
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    Nov 20, 2011 8:57 PM GMT
    I need to eat more cleanly and more volume. I want to get lean without losing any of my size.

    I know how to eat, and I have a good plan. But without the food on hand it is really hard to eat correctly.

    So, what is my grocery list?? What do I buy weekly to get from the grocery store.

    What do you guys buy weekly?
  • DeadLiftr

    Posts: 33

    Nov 21, 2011 4:32 AM GMT
    Alpha_Muscle saidI need to eat more cleanly and more volume. I want to get lean without losing any of my size.

    I know how to eat, and I have a good plan. But without the food on hand it is really hard to eat correctly.

    So, what is my grocery list?? What do I buy weekly to get from the grocery store.

    What do you guys buy weekly?



    Wow, judging by your pictures, I should be taking advice from you, not giving it.
  • Bowyn_Aerrow

    Posts: 357

    Nov 21, 2011 11:22 AM GMT
    Alpha_Muscle saidI need to eat more cleanly and more volume. I want to get lean without losing any of my size.

    I know how to eat, and I have a good plan. But without the food on hand it is really hard to eat correctly.

    So, what is my grocery list?? What do I buy weekly to get from the grocery store.

    What do you guys buy weekly?


    To kind of put this in perspective. If all of the store shut down today, I have enough canned and dried food to last for nine months. I shop in bulkicon_wink.gif

    My case is much different than the majority. I have a fairly decent veg garden where I raise most of the veg I eat. I also hit produce stands during various seasons, buying bushels of whatever is in season, hurry off home to sweat over a steaming pot and can can can. I also dehydrate a lot of stuff.

    As for your diet. I have no idea what you have on your list.

    Your profile says you love to cook. I would suggest you plan out your week of meals (all meals) and see what ingredients you need, then write a store list based on that meal guide.

    What I buy weekly is rapid perishables, things like bread (in the summer, I bake when the weather turns cooler), milk, cottage cheese.

    The rest I shop monthly. Either it can stored in the larder, such as pasta, flour, canned goods, jarred goods, or can be frozen. Most of that in bulk, such as flour, 20 pound bags are cheaper than 5 pound bags - but then I bake like a mad man in the winter.






  • Posted by a hidden member.
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    Nov 21, 2011 8:25 PM GMT
    Buy your food, but make it the night before, or put it in a crock pot so when you get home, you can enjoy it. There's a reason why the refrigerator, freezer, the microwave the the crock pot were invented. icon_razz.gif
  • Posted by a hidden member.
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    Nov 22, 2011 3:11 AM GMT
    tub of old fashioned oats

    brown rice

    lots of lots of thin sliced boneless chicken breast

    peanut butter

    some sort of whole grain bread

    chobani yogurt

    sweet potatoes

    fat free milk

    low fat cheese

    cans of tuna fish

    protein powder

    apples

    grapefruits

    ground turkey breast

    30 pack of eggs

    deli turkey meat

    bagged salad

    red peppers

    then give yourself a cheat item or two like ice cream or chips
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    Nov 23, 2011 12:16 AM GMT
    DeadLiftr said
    Wow, judging by your pictures, I should be taking advice from you, not giving it.


    I'm gonna agree with DeadLiftr here... You've managed to put 230lbs on a 5'-7", and maintained a 32" waist (at least according to your profile). That's a pretty impressive feat. I have no doubts you can figure out how to get that leaner look without losing your size.

    I'm really interested in getting a look at your current grocery list... I'm sure it's a lot of food! (Plus, it would help guys give you the advice your looking for).
  • Posted by a hidden member.
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    Nov 23, 2011 12:36 AM GMT
    Alpha_Muscle saidI need to eat more cleanly and more volume. I want to get lean without losing any of my size.
    [...]


    LOL.
    Most likely impossible. The only way would be to gain huge amounts of additional muscle that would replace the lost fat. Unrealistic goal you have.
  • Posted by a hidden member.
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    Nov 23, 2011 2:46 AM GMT
    What's your body fat %? Mine is 4.5% and here's what I eat. Maybe something in what I eat might help you to get leaner.

    What I eat (core diet):

    Pre-gym Morning Breakfast #1
    Raw old fashion oatmeal, Protein Powder, Nut and dried fruit trail mix, Cold coffee all mixed in a bowl. Toss some L-glutamine in for kicks and giggles. Add a banana or an orange.

    Post-gym Morning Breakfast #2
    4-6 hard boiled eggs.
    More oatmeal and protein powder.
    Water
    A banana or an orange.

    Lunch
    Depends on where I am. Usually more hard boiled eggs. Or, Oatmeal and protein powder mixed with juice and/or coffee.
    Or, 16oz tub of cottage cheese
    A banana or an orange
    Some spinach

    Snack
    Nut and dried fruit trail mix
    Oatmeal and Protein Powder mixed with juice and/or coffee
    Or, 16oz tub of cottage cheese
    A banana or an orange

    Dinner
    3/4 of a Safeway/Costco/Lucky chicken
    Or, 16oz tub of cottage cheese
    Or, more hard boiled eggs
    Pasta or Potato Chips or Brown Rice
    A banana or an orange
    Some spinach

    That's my core diet. I do eat like a pig whenever I'm at a restaurant and am eating on somebody else's dime. Pancakes, Omelets, Steaks, Pork Chops, Kebab, Sushi, Fried or Baked Fish, Lasagna, Pizza, Meatballs, Sausage, Burritos, Fish Tacos, Chinese Food, Thai, "Crustacean" Roasted Crab, Smoked Pork Hash, Memphis Minnies BBQ Beef Ribs, Greek food, Crepes with banana and Nutella, Fenton's Ice Cream, Cookies from Hot Cookie, etc. My friends also know to just slide off their plate what they don't eat and onto my plate. They joke and call me "The Disposer".
  • LJay

    Posts: 11612

    Nov 23, 2011 2:54 AM GMT
    What should your grocery list have on it?

    Since you say you know what to eat, you just sit down and write out menus. Don't be too fussy, but write down what you do eat.

    Then go back and write the in=gredients you need in a separate column.

    Then add up all the eggs, all the milk, all the fruits, etc. until you have a list of items to buy in about those quantities. Take into account bulk buys, perishability, package sizes, etc.

    It is just a matter of being methodical.
  • Posted by a hidden member.
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    Nov 23, 2011 3:02 AM GMT
    LJay saidWhat should your grocery list have on it?

    Since you say you know what to eat, you just sit down and write out menus. Don't be too fussy, but write down what you do eat.

    Then go back and write the in=gredients you need in a separate column.

    Then add up all the eggs, all the milk, all the fruits, etc. until you have a list of items to buy in about those quantities. Take into account bulk buys, perishability, package sizes, etc.

    It is just a matter of being methodical.


    Yes. I buy in bulk. Costco is generally the market where I get most of my food. Eggs I buy 5 dozen at a time. Put them in the fridge for 10 days before boiling and the shells peal off more cleanly than fresh eggs.
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    Nov 23, 2011 3:04 AM GMT
    Eggs
    Wheat Bread
    Milk
    Avocado
    Tuna
    Bananas
    Chicken
    Steak
    Fish
    Brown Rice
    Sweet Potatoes
    Spinach
    Broccoli
    Cottage Cheese
    Almonds
    Natural Peanut Butter
  • Posted by a hidden member.
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    Nov 23, 2011 1:31 PM GMT
    Do the Paleo diet and eat a shitload of everything. You'll lean out faster than you ever thought possible, while maintaining size.
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    Nov 23, 2011 1:37 PM GMT
    LiveDeliberately said
    DeadLiftr said
    Wow, judging by your pictures, I should be taking advice from you, not giving it.


    I'm gonna agree with DeadLiftr here... You've managed to put 230lbs on a 5'-7", and maintained a 32" waist (at least according to your profile). That's a pretty impressive feat. I have no doubts you can figure out how to get that leaner look without losing your size.

    I'm really interested in getting a look at your current grocery list... I'm sure it's a lot of food! (Plus, it would help guys give you the advice your looking for).


    I know this thread makes no sense.... let me explain.... this isn't about nutrition, it is about money.

    I eat very high protein, and I eat low to moderately low carbs. I try to eat six times a day, but if I cant, I still get all of my servings of protein in. I have discovered through trial and error that I can digest a lot of protein (75-80 grams per serving), more than most people.

    My problem is that I am going to the grocery store every fucking day and it is getting to be so outrageously expensive. I try to buy deals, but my lifestyle is very busy and complicated and I simply run out of time.

    I would like to be more organized about my diet, so that I can start trying to save money but I wanted some of you guys who have mastered this to tell me

    How much chicken do you buy at a time? 20 lbs? 30 lbs? I dont weigh chicken by the pound... I cook chicken and then weigh it out 10-12 ozs per serving and then however many servings I have I eat. That means the chicken could last one day, or three days.... I dunno.

    I am not organized in my diet and it is holding me back. And costing me a fortune. Does that make more sense of what I am asking for?
  • Posted by a hidden member.
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    Nov 23, 2011 1:38 PM GMT
    LJay saidWhat should your grocery list have on it?

    Since you say you know what to eat, you just sit down and write out menus. Don't be too fussy, but write down what you do eat.

    Then go back and write the in=gredients you need in a separate column.

    Then add up all the eggs, all the milk, all the fruits, etc. until you have a list of items to buy in about those quantities. Take into account bulk buys, perishability, package sizes, etc.

    It is just a matter of being methodical.


    ^^^ this

    I am just not good at this.
  • Posted by a hidden member.
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    Nov 23, 2011 3:03 PM GMT
    make a list, go on a Sunday and just buy all the food you need, you can store the meat for a couple days in the refrig, if longer just freeze it. You can cook it in advance as well and its probably good for 3 days. You then dont have to keep running to the store.

    Not sure exactly what you are asking here, I guess you want to find ways to cut costs but there really arent any. The only way to save money is to buy less
  • Posted by a hidden member.
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    Nov 23, 2011 3:08 PM GMT
    jerseywoof saidtub of old fashioned oats

    brown rice

    lots of lots of thin sliced boneless chicken breast

    peanut butter

    some sort of whole grain bread

    chobani yogurt

    sweet potatoes

    fat free milk

    low fat cheese

    cans of tuna fish

    protein powder

    apples

    grapefruits

    ground turkey breast

    30 pack of eggs

    deli turkey meat

    bagged salad

    red peppers

    then give yourself a cheat item or two like ice cream or chips


    +1

    Listen to this guy. A balanced diet of fresh, whole, unprocessed foods.
  • Posted by a hidden member.
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    Nov 23, 2011 3:19 PM GMT
    This is how I sorted out my grocery list so I knew that I was getting enough protein. I sat down and worked out how much protein I needed to be eating in a day. Then I divided that amount by the amount of meals I ate in a day, constructed meals around the protein for each one, and repeated the same meal six times a week, with one day off to go crazy.

    Here is the list:

    1 kilogram tomatoes
    1 bag carrots
    600g lean beef mince
    600g chicken breast
    3 x 470g tins of tuna (for 6 x 150g portions)
    Dozen free range eggs
    2L milk
    1 kilo natural greek yoghurt
    half a head of cabbage
    500g frozen bag of broccoli
    1 bunch spinach

    Buying the fresh stuff costs me about AUD$50 and lasts a week

    Then I add staples that I buy in bulk for the pantry:

    Brown rice
    Green Puy lentils
    Borlotti beans
    Haricot blancs

    It costs me an additional AUD$15 for the staples from an Indian grocery store and I've yet to run out in over a month. When I get home, I cut the meats/fish up into portions, wrap them in plastic wrap and freeze them. I'll cook enough staples to last me three days. This is probably very very light for your size, but you can see the simplicity and add/modify from there.
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    Nov 23, 2011 3:20 PM GMT
    Alpha_Muscle said
    LJay saidWhat should your grocery list have on it?

    Since you say you know what to eat, you just sit down and write out menus. Don't be too fussy, but write down what you do eat.

    Then go back and write the in=gredients you need in a separate column.

    Then add up all the eggs, all the milk, all the fruits, etc. until you have a list of items to buy in about those quantities. Take into account bulk buys, perishability, package sizes, etc.

    It is just a matter of being methodical.


    ^^^ this

    I am just not good at this.


    Set "hold onto your chair" = on

    It's like any other habit. Learn to be good at it.

    Saying "I am just not good at this" is a cop out. You've done phenomenal work on your body. You have been good at that. Learn to be good at this.

    Set "hold onto your chair" = off

    That was said to you out of love.
  • Posted by a hidden member.
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    Nov 23, 2011 3:30 PM GMT
    My weekly staples include most of the following (depending on whether I stocked up on something in bulk or on sale.)

    GRAINS AND PROTEIN
    1 tub natural live-culture yogurt, or sometimes kefir
    Bulk granola
    *Real* butter
    2 boxes of organic whole grain cereal- usually found on sale once a month (no corn syrup, period.)
    Tortillas
    1/2 gallon 1% milk
    1 small block of a good cheese, hard or soft.
    1/2 # deli lunch meat (I use mustard for sandwiches, no mayo.)
    2 packs sliced lunch cheese
    2 loaves of whole grain bread (no added sugar!!! read the labels!!)
    12 pk eggs
    Occasionally a pack of hickory smoked bacon. Yumm! I save the fat to raise a good red chile sauce.
    Pork chop, bottom round steak (super cheap and good if cooked right) or stew meat. Sometimes bottom round pork for a base in a good green chile sauce.

    FRUIT AND VEGETABLES
    Apples
    Bananas
    Sometimes another fruit such as clementines or pears
    Spinach, lettuce, radishes, celery, red onions, tomatoes...salad stuff
    Rainbow chard, broccoli, sometimes asparagus...boiled veggie stuff
    Potatoes
    Acorn or butternut squash

    ONCE EVERY TWO MONTHS
    Look for sales on organic cereal. Keep your eyes peeled and you can find the stuff for $3 per box.
    10# dried pinto beans (Colorado pinto beans of course!)
    Whole grain brown rice in bulk
    Bulk granola on sale
    Cold pressed olive oil
    *Real* maple syrup

    RARELY
    Sugary, processed foods. My deserts are locally-made ice cream, and I have a serious weakness for fresh pastries.

    NEVER
    Canned foods, chips, boxed/frozen meals, or soda pop.

    My grocery budget is to never spend more than $30 every two days. So maximum, even if I'm buying fancy stuff, I'm spending $90 per week.
  • Posted by a hidden member.
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    Nov 23, 2011 10:25 PM GMT
    GAMRican said
    Alpha_Muscle said
    LJay saidWhat should your grocery list have on it?

    Since you say you know what to eat, you just sit down and write out menus. Don't be too fussy, but write down what you do eat.

    Then go back and write the in=gredients you need in a separate column.

    Then add up all the eggs, all the milk, all the fruits, etc. until you have a list of items to buy in about those quantities. Take into account bulk buys, perishability, package sizes, etc.

    It is just a matter of being methodical.


    ^^^ this

    I am just not good at this.


    Set "hold onto your chair" = on

    It's like any other habit. Learn to be good at it.

    Saying "I am just not good at this" is a cop out. You've done phenomenal work on your body. You have been good at that. Learn to be good at this.

    Set "hold onto your chair" = off

    That was said to you out of love.


    +1 (and a little chuckle)

    Thanks for the clarification on what you were looking for Alpha. If it's cutting cost and being more efficient with time that you're looking for, I think LJay nailed it on the head.

    I've only been lifting a handful of months now, but I think I was only two weeks in when I came to the realization that I was spending to much time at the grocery store (I'm pretty sure I was coming close to looking like an employee...) and as a consequence it was costing to much. Keep on eye on grocery store flyers/become a member of Costco or a store like it, become the proud owner of some kind of freezer unit and purchase sealable, freezable containers (Maybe you could host one of those lovely tupperware parties that used to be all the rage icon_razz.gif)

    I purchase food once a week, freeze meats and stuff if required, and about every third week go cooking crazy. It consumes one day of my life when I do the cooking (generally), but then I just have to pull out all the containers I need to feed myself on a daily basis, so the time is all recouped then.

    You found the discipline and determination to get your ass to the gym and figure out what needed to be done and how best to achieve your goal of getting damn big, now you need to apply some of that drive to fine tuning your nutrition habits.