Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

And while its true that poultrys omega 6 and 3 ratios

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And while it’s true that poultry’s omega-6 and -3 ratios are out of whack (about 10:1, whereas beef is about 2:1), we can easily handle any fatty acid imbalances by supplementing with fish or krill oil or eating fatty fish like salmon, tuna, trout, herring, sardines, or mackerel. A pound of chicken breast has about 100 grams of protein and will cost you about $3.50. A LMONDS Almonds are by far my favorite type of nut. They’re delicious and nutritious, with a handful (about 15) weighing in at 9 grams of healthy fat, 4 grams of protein, and just under 4 grams of carbs. Like eggs, they have also been associated with various health benefits, such as a reduced risk of diabetes and lower body weight. 5 Almonds cost about $0.50 per ounce (25 to 30 nuts), making them easy to fit into any budget. They’re great by themselves and go well in cold cereals like granola or muesli and hot cereals like oatmeal. However, my favorite way to eat them is to buy freshly ground almond butter. It’s delicious by itself, but it shines when you combine it with fruits like bananas or apples. L OW -F AT C OTTAGE C HEESE You can buy a -cup serving of low-fat cottage cheese for less than a dollar, and you get 14 grams of protein and only 1 gram of fat. I think it tastes great with just a dash of salt and pepper, but I also like it with fruit, such as pineapple or berries. P ROTEIN P OWDER Many people are surprised to learn that protein powder can be cost efficient. For instance, my naturally sweetened, 100 percent whey isolate protein (which
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you can learn more about at the end of the book) costs about $18 per pound. That’s about 400 grams of the highest-quality whey protein for $18! A VOCADO Avocadoes are a great source of dietary fat and of monounsaturated fat in particular (one avocado contains about 15 grams), which has been associated with better cholesterol levels, 6 a reduced risk of cardiovascular disease, and improved brain function. 7 On top of that, avocadoes are full of cancer-fighting phytochemicals. 8 You can do more with them than just make guacamole, as well—they go great with eggs, soups, and salsas. Although the prices fluctuate due to seasonal highs and lows in both demand and production, they usually range between $1 to $2 per fruit. CHEAP SOURCES OF HEALTHY CARBS The most popular forms of carbohydrate here in the United States are processed junk foods, which, as you know, can pose serious health risks if consumed too regularly for too long. 9 On the other hand, the regular intake of nutritious carbohydrates has been associated with a reduced risk of chronic disease. 10 Here are my favorite sources of cheap, healthy carbs: O ATS One cup of dry steel cut oats packs just over 50 grams of carbs, 10 grams of protein, and 6 grams of fat. You can buy it in bulk for about $1 per pound, and it’s a great source of medium-GI carbohydrate and dietary fiber. Research has also demonstrated that oats can reduce levels of LDL (“bad”) cholesterol.
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  • Winter '17
  • Santos O'Neill Garcia
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