Foods to Eat to support your overall fitness
You can usually eat the same foods while bulking or cutting — it’s the amount, not the content, that fluctuates.
Do what you can to prioritize the following foods:
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Meats, Poultry, and Fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod
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Dairy: Yogurt, cottage cheese, low fat milk, and cheese
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Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice
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Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries
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Starchy vegetables: Sweet potatoes, corn, green peas, green lima beans, and cassava
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Vegetables: Broccoli, leafy greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms
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Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds
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Beans and legumes: Chickpeas, lentils, kidney beans, black beans, and pinto beans
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Oils: Olive oil, flaxseed oil, and avocado oil
Foods to limit or avoid to support your overall fitness
While it’s important to eat a variety of different foods, there are some you should limit when bulking and cutting:
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Alcohol: Alcohol can negatively affect your ability toTrusted Source build muscle and lose fat, especially if consumed in excess.
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Added sugars: These offer plenty of calories but few nutrientsTrusted Source. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages, such as soda and sports drinks.
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Deep-fried foods: These may promoteTrusted Source inflammation and — when consumed in excess — disease. Examples include fried fish, french fries, onion rings, chicken strips, and cheese curds.
Before going to the gym, you may want to avoid foods that can slow digestion or cause stomach upset during your workout. This includes:
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High fat foods: Fatty meats, buttery foods, and heavy sauces or creams
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High fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower
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Carbonated beverages: Sparkling water or diet soda
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