I put a great deal of effort into this compiling this list from my personal experience and from the advice of top experts in the field of fitness! Food choices are one of the most critical parts of your fitness journey. How seriously you treat this list depends greatly on the strength of your fitness goals. I welcome your feedback!
Also for the crossfit WOD today you find one of my favorite exercises in a 7 x 1 rep Max format: Thrusters! Be sure you complete a thorough warmup like I outlined last week!
Monday 080428
Thruster 1-1-1-1-1-1-1 reps
Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]
| Below you will find a comprehensive Fighter Pilot Fitness approved list. | ||
| Use this list as a guide or a bible depending of the strength and seriousness of your goals. | ||
| TOP PICKS are denoted with a plus + and highlighted. | ||
| Carefully check the sugar content of the items marked with an asterisk * | ||
| Be sure and consume protein and vegetables with every meal when possible. | ||
| Limit consumption of fruit to the morning and consume NO CARBOHYDRATES within 2 hours of bedtime | ||
| DAIRY can contain carbs and protein - thus has its own category. Limit your consumption of Dairy. | ||
| For those desiring more muscle, consume a Protein shake before bed to aid in recovery and growth. | ||
| Consume water on a regular basis. One gallon per day is a reasonable goal for an adult. | ||
| PROTEIN | ||
| MEAT & SUBSTITUTES | ||
| Protein Powder+* | Lean Chicken Breast | Soy/Veggie Burger Patty |
| Sirloin - lean (grass-fed)+ | Lean Turkey Breast | Tempeh / Tofu |
| Bison / Buffalo / Venison+ | Duck / Goose / Quail / Ostrich | Turkey Bacon (limited) |
| Lean Beef (limted) | Tenderloin - lean, grass-fed | Fat-free Ham (limited) |
| FISH/SEAFOOD | ||
| Albacore Tuna / Tuna | Shrimp / Swordfish | Oysters / Clams |
| Salmon / Trout+ | Snapper / Sole | Crab / Lobster |
| Haddock / Halibut | Bass / Cod | Scallops / Mussels |
| EGGS | ||
| Egg Beaters+ / Egg Whites+ / Eggs+ | Omega 3 Eggs | Duck / Goose Eggs |
| HEALTHY FATS | ||
| Udo's Oil+ | Nuts and Seeds | Natural Organic Peanut Butter |
| Flaxseed Oil / Groud Flaxseed+ | Olive Oil / Canola Oil | Oilves (limted) |
| Almond Butter+ | Avocado Oil | Avocado (limited) |
| CARBOHYDRATES | ||
| VEGETABLES | ||
| Sweet Potatoes / Yams+ | Cilantro/Basil/Parsley/Oregano | Peppers / Onion |
| Asparagus / Arugula | Cucumber | Eggplant / Mushrooms |
| Broccoli / Cabbage | Garlic / Ginger | Peas / Sprouts |
| Carrots (limited) | Tomatoes / Zuchinni | Shallots / String Beans |
| Celery / Cauliflower | Green Beans / Squash | Lettuce / Spinach |
| Brussel Sprouts | Collard Greens / Kale | Jicama / Lemongrass |
| Artichoke / Artichoke Hearts | Hearts of palm | |
| FRUITS | ||
| Blackberries / Blueberries+ | Honeydew / Watermelon | Plums / Pears |
| Apples / Banannas | Lemons / Limes | Nectarines / Oranges |
| Grapes / Raisins* / Cranberries* | Mangoes / Papaya (limited) | Strawberries / Raspberries |
| Cantaloupe / Cherries | Apricots / Peaches | Grapefruit / Kiwi |
| BREADS/GRAINS | ||
| Oats / Oatmeal+ | Whole Sprouted Grains | Bran / Bran Cereal* Bran Buds |
| Brown Rice / Barley | Porridge Oats | Whole-grain Pasta |
| Museli Cereal* | Whole Wheat Tortilla | Buckwheat / Oatbran |
| Red Basmati Rice | Couscous / Quinoa | |
| LEGUMES | ||
| Adzuki Beans / Navy Beans | Split Peas / Black-eyed Peas | Kidney Beans |
| Black Beans / Butter Beans | Lentils | Garbanzo Beans / Hummus |
| DAIRY/SUBSTITUTES | ||
| Low Fat Cottage Cheese+ | Veggie Cheese/Almond Cheese | Skim Milk (limited) |
| Fage Greek Yogurt+ | Non-fat / Plain Yogurt* | Low Fat Cheddar (limited) |
| Almond Milk+* | Soy Milk* | Low Fat Swiss (limited) |
| Mozzarella/Feta Cheese (limited) | Ghee | Goat Cheese (limited) |
| CONDIMENTS | ||
| Flaxseed oil+ | Natural Honey (limited) | Tabasco / Salsa* |
| Italian Salad dressing (fat-free)* | Pure Fruit Jam* | Marinara* |
| Olive Oil / Sesame Oil | Mustard | Worcestershire sauce / Vinegar |
| SEASONINGS | ||
| Cayenne+ | Cumin / Chile Powder | Paprika / Pepper |
| Stevia+ | Curry / Dill | Mint / Cinnamon |
| Caraway Seed / Celery Seed | Arrowroot / Thyme | Sesame Seeds / Mustard Seed |
| SNACKS | ||
| Protein Bars* | Most Nuts / Seeds | Turkey Jerky, low-sodium |
| Soy Nuts | Wasabi Peas | String Cheese (limited) |
| BEVERAGES | ||
| Water+ | Pure Juice cut with water* | Soy Milk* |
| Green Tea (unsweetened) | Pure Juice cut with soda water* | Sparkling Water (limited) |
| Most Teas (unsweetened) | Protein RTD's* | Low Sugar Protein Smoothie* |
| SUPPLEMENTS | ||
| Daily Vitamin/Mineral+ | Omega 3 Fatty Acids+ | Protein+ |
| Creatine+ | Glutamine+ | Glucosamine |
| FORBIDDEN FOODS | ||
| Soda / Pop / Diet Soda | Artificial Sweeteners/Aspartame | White Bread / Rolls |
| White Potatoes | Candy | Sugar Cereals |
| Donuts | Ice Cream | Pizza |
| Trans Fats | Partially Hydrogenated Oils | Cookies/Cake |
| Chips | Ketchup | Butter / Margarine |
| Most Salad Dressings | Mayonaise | Gatorade |
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