iDIDurGF04
01-10-2009, 10:30 PM
A short list of foods that are very efficient at promoting muscle growth, I made this list a while back and didn't finish it, I apologize for that.
Meat, Eggs, And Seafood. Calories Protein Carbs Fat
Beef (Raw Unless Otherwise Noted)
8oz beefalo (composite of cuts) 328 56 0 11
8oz beef brisket 352 48 0 17
8oz corned beef 448 32 0 34
8oz flank steak 352 48 0 16
4oz ground beef, 95% lean 152 24 0 6
4oz ground beef, 90% lean 196 24 0 11
4oz ground beef, 85% lean 240 20 0 17
4oz ground beef, 80% lean 284 20 0 22
4oz ground beef, 75% lean 328 16 0 28
4oz ground beef, 70% lean 372 16 0 34
1oz beef jerky 116 9 3 7
8oz beef liver 312 48 0 8
8oz porter house steak 560 43 0 42
3 large beef ribs 474 34 0 37
4oz roast beef 106 14 1 5
8oz top sirloin 456 48 0 29
8oz T-bone steak 496 44 0 35
8oz tenderloin 560 48 0 25
8oz tri tip 372 47 0 19
Lamb (Raw Unless Otherwise Noted)
4oz ground lamb 320 20 0 27
8oz lamb chops 472 40 0 32
8oz leg of lamb 472 40 0 32
Pork (Raw Unless Otherwise Noted)
3 slices of bacon 311 8 0 31
1 large pork chop 205 20 0 13
4oz ground pork 300 20 0 24
8oz cured ham 464 48 0 30
4oz smoked deli ham 186 21 1 11
1 rack baby-back ribs [roasted] 810 53 0 65
1 italian sausage 391 16 1 35
1 link smoked sausage 265 15 1 22
8oz pork tenderloin 312 48 0 12
Eggs (Raw Unless Otherwise Noted)
1 whole large egg 74 6 0 5
1 whole extra large egg 85 7 0 6
1 whole jumbo egg 96 8 0 6
1 large egg white 17 4 0 0
Poultry (Raw Unless Otherwise Noted)
6oz chicken breast 185 39 0 2
4oz chicken breast deli meat 95 21 0 1
1 chicken thigh 82 14 0 3
6 chicken wings (buffalo wings) 366 34 6 22
1 cornish game hen [roasted] 295 51 0 9
6oz duck, domesticated [meat only] 226 31 0 10
4oz ground ostrich meat 188 23 0 10
6oz turkey breast 189 42 0 1
4oz turkey deli meat 104 22 2 0
4oz ground turkey 170 20 0 9
1oz turkey jerky 101 19 1 1
Seafood (Raw Unless Otherwise Noted)
6oz bass 194 32 0 6
6oz catfish 230 26 0 13
6 medium clams 66 11 2 1
6oz cod 140 30 0 1
1 crab cake 160 11 5 10
1 alaskan king crab leg 144 31 0 1
1 dungeness crab 140 28 1 2
3oz eel [mixed species] 156 16 0 10
6oz flounder 154 32 0 2
6oz haddock 148 32 0 1
6oz halibut 188 36 0 4
1 medium lobster 135 28 1 1
6oz mackerel [mixed species] 268 34 0 13
6 medium mussels 84 11 4 2
6 medium oysters 57 6 3 2
6 oz salmon [Atlantic] 312 34 0 18
1 can sarines [in oil, drained] 191 23 0 11
6oz scallops 150 28 0 2
6oz sea bass 164 32 0 3
6oz sole 154 32 0 2
4oz shrimp 120 23 1 2
3oz fried squid [calamari] 149 15 7 6
6oz swordfish 206 34 0 7
6oz trout 252 36 0 11
1 can white tuna [in water] 220 41 0 5
1 can light tuna [in water] 191 42 0 1
6oz whitefish 228 32 0 10
Dairy
Cheese
1 slice low-fat American cheese 38 5 1 1
1 slice cheddar cheese 113 7 0 9
8oz low-fat cottage cheese [1%] 163 28 6 2
8oz low-fat cottage cheese [small curd] 232 28 6 10
1 slice low-fat Monterey jack 88 8 0 6
1oz mozzarella, part skim 72 7 1 5
1 slice low-fat Swiss cheese 98 7 1 7
50 8 1 1
Milk
8oz nonfat milk 83 8 12 0
8oz low-fat milk [1%] 102 8 12 2
8oz reduced-fat milk [2%] 122 8 11 5
8oz whole milk [3.25%] 146 8 11 8
1 tbsp nonfat sour cream 11 0 2 0
1 tbsp reduced-fat sour cream 20 0 1 2
Yogurt
8oz nonfat yogurt [fruit] 213 10 43 0
8oz low-fat yogurt [fruit] 225 9 42 3
8oz low-fat yogurt [plain] 143 12 16 4
Meat, Eggs, And Seafood. Calories Protein Carbs Fat
Beef (Raw Unless Otherwise Noted)
8oz beefalo (composite of cuts) 328 56 0 11
8oz beef brisket 352 48 0 17
8oz corned beef 448 32 0 34
8oz flank steak 352 48 0 16
4oz ground beef, 95% lean 152 24 0 6
4oz ground beef, 90% lean 196 24 0 11
4oz ground beef, 85% lean 240 20 0 17
4oz ground beef, 80% lean 284 20 0 22
4oz ground beef, 75% lean 328 16 0 28
4oz ground beef, 70% lean 372 16 0 34
1oz beef jerky 116 9 3 7
8oz beef liver 312 48 0 8
8oz porter house steak 560 43 0 42
3 large beef ribs 474 34 0 37
4oz roast beef 106 14 1 5
8oz top sirloin 456 48 0 29
8oz T-bone steak 496 44 0 35
8oz tenderloin 560 48 0 25
8oz tri tip 372 47 0 19
Lamb (Raw Unless Otherwise Noted)
4oz ground lamb 320 20 0 27
8oz lamb chops 472 40 0 32
8oz leg of lamb 472 40 0 32
Pork (Raw Unless Otherwise Noted)
3 slices of bacon 311 8 0 31
1 large pork chop 205 20 0 13
4oz ground pork 300 20 0 24
8oz cured ham 464 48 0 30
4oz smoked deli ham 186 21 1 11
1 rack baby-back ribs [roasted] 810 53 0 65
1 italian sausage 391 16 1 35
1 link smoked sausage 265 15 1 22
8oz pork tenderloin 312 48 0 12
Eggs (Raw Unless Otherwise Noted)
1 whole large egg 74 6 0 5
1 whole extra large egg 85 7 0 6
1 whole jumbo egg 96 8 0 6
1 large egg white 17 4 0 0
Poultry (Raw Unless Otherwise Noted)
6oz chicken breast 185 39 0 2
4oz chicken breast deli meat 95 21 0 1
1 chicken thigh 82 14 0 3
6 chicken wings (buffalo wings) 366 34 6 22
1 cornish game hen [roasted] 295 51 0 9
6oz duck, domesticated [meat only] 226 31 0 10
4oz ground ostrich meat 188 23 0 10
6oz turkey breast 189 42 0 1
4oz turkey deli meat 104 22 2 0
4oz ground turkey 170 20 0 9
1oz turkey jerky 101 19 1 1
Seafood (Raw Unless Otherwise Noted)
6oz bass 194 32 0 6
6oz catfish 230 26 0 13
6 medium clams 66 11 2 1
6oz cod 140 30 0 1
1 crab cake 160 11 5 10
1 alaskan king crab leg 144 31 0 1
1 dungeness crab 140 28 1 2
3oz eel [mixed species] 156 16 0 10
6oz flounder 154 32 0 2
6oz haddock 148 32 0 1
6oz halibut 188 36 0 4
1 medium lobster 135 28 1 1
6oz mackerel [mixed species] 268 34 0 13
6 medium mussels 84 11 4 2
6 medium oysters 57 6 3 2
6 oz salmon [Atlantic] 312 34 0 18
1 can sarines [in oil, drained] 191 23 0 11
6oz scallops 150 28 0 2
6oz sea bass 164 32 0 3
6oz sole 154 32 0 2
4oz shrimp 120 23 1 2
3oz fried squid [calamari] 149 15 7 6
6oz swordfish 206 34 0 7
6oz trout 252 36 0 11
1 can white tuna [in water] 220 41 0 5
1 can light tuna [in water] 191 42 0 1
6oz whitefish 228 32 0 10
Dairy
Cheese
1 slice low-fat American cheese 38 5 1 1
1 slice cheddar cheese 113 7 0 9
8oz low-fat cottage cheese [1%] 163 28 6 2
8oz low-fat cottage cheese [small curd] 232 28 6 10
1 slice low-fat Monterey jack 88 8 0 6
1oz mozzarella, part skim 72 7 1 5
1 slice low-fat Swiss cheese 98 7 1 7
50 8 1 1
Milk
8oz nonfat milk 83 8 12 0
8oz low-fat milk [1%] 102 8 12 2
8oz reduced-fat milk [2%] 122 8 11 5
8oz whole milk [3.25%] 146 8 11 8
1 tbsp nonfat sour cream 11 0 2 0
1 tbsp reduced-fat sour cream 20 0 1 2
Yogurt
8oz nonfat yogurt [fruit] 213 10 43 0
8oz low-fat yogurt [fruit] 225 9 42 3
8oz low-fat yogurt [plain] 143 12 16 4