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GeT tHe BoDy YoU wAnT nOw!

by Jared B.

With these TOP MUSCLE FOODS! (including nutrition facts on each)! In this article I have included a list of the top Protein muscle building food groups with their nutrition facts. This is a great list to follow. I will posting lists through out this week of the top Carbohydrate, Dairy, Fruits & Veggies, Legumes & Nuts, and Miscellaneous muscle building food groups you should be eating. It would be a smart idea to print out each article with the top muscle building food charts and put them all together on the fridge so that you have a muscle building nutrition bible to follow all the time. Top Protein Muscle Building Food Groups Chart

MEAT, EGGS, and SEAFOOD

Beef	Calories	Protein	Carbs	Fat

8 oz beefalo (composite of cuts)	328	56	0	11
8 oz beef brisket	352	48	0	17
8 oz corned beef	448	32	0	34
8 oz flank steak	352	48	0	16
4 oz ground beef, 95% lean	152	24	0	6
4 oz ground beef, 90% lean	196	24	0	11
4 oz ground beef, 85% lean	240	20	0	17
4 oz ground beef, 80% lean	284	20	0	22
4 oz ground beef 75% lean	328	16	0	28
4 oz ground beef 70% lean	372	16	0	34
1 oz beef jerky	116	9	3	7
8 oz beef liver	312	48	0	8
8 oz porterhouse steak	560	43	0	42
3 large beef ribs	474	34	0	37
4 oz roast beef	106	14	1	5
8 oz top sirloin	456	48	0	29
8 oz T-bone steak	496	44	0	35
8 oz tenderloin	560	48	0	25
8 oz tri tip	372	47	0	19

Lamb (raw unless otherwise noted)

4 oz ground lamb	320	20	0	27
8 oz lamb chops	472	40	0	32
8 oz leg of lamb	472	40	0	32

Pork (raw unless otherwise noted)

3 slices bacon	311	8	0	31
1 large pork chop	205	20	0	13
4 oz ground pork	300	20	0	24
8 oz cured ham	464	48	0	30
4 oz 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
8 oz pork tenderloin	312	48	0	12

Poultry (raw unless otherwise noted)

6 oz chicken breast	185	39	0	2
4 oz 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
6 oz duck, domesticated (meat only)	226	31	0	10
4 oz ground ostrich meat	188	23	0	10
6 oz turkey breast	189	42	0	1
4 oz turkey deli meat	104	22	2	0
4 oz ground turkey	170	20	0	9
1 oz turkey jerky	101	19	1	1

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

Seafood (raw unless otherwise noted)

6 oz bass	194	32	0	6
6 oz catfish	230	26	0	13
6 medium clams	66	11	2	1
6 oz cod	140	30	0	1
1 crab cake	160	11	5	10
1 Alaskan king crab leg	144	31	0	1
1 Dungeness	140	28	1	2
3 oz eel (mixed species)	156	16	0	10
6 oz flounder	154	32	0	2
6 oz haddock	148	32	0	1
6 oz halibut	188	36	0	4
1 medium lobster	135	28	1
6 oz 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 sardines (in oil, drained)	191	23	0	11
6 oz scallops	150	28	0	2
6 oz sea bass	164	32	0	3
6 oz sole	154	32	0	2
4 oz shrimp	120	23	1	2
3 oz fried squid	149	15	7	6
6 oz swordfish	206	34	0	7
6 oz 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
6 oz whitefish	228	32	0	10

There is the first part to your Top Muscle Building Chart. So print this chart out and begin to make your Top Muscle Building Foods Bible. Continue to print out these charts and you will have the perfect muscle building bible full of the best muscle building foods and their nutrition facts. Enjoy!

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Marcus P.

Now that's a handy list. Thanks!

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