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DIETS
Feel free to disagree or add suggestions. This thread will cover diets that are good for you depending on your goals. Also, I don't believe in the food pyramid bs the government gives, tf are they yapping about.There won't be any medication or vitamins you need to buy here from sketchy websites. It's just food.
Mostly straight-foward, click on the sources if you want further info.
MUSCLE BULK
The best foods to eat for muscle gain are foods rich in protein. This is because muscle is made of protein, and when you are trying to build muscle, you need that source of protein. Try eating at a calorie surplus, 500+ your normal calorie range. Avoid unhealthy foods like processed, sugary, or alcoholic stuff. Do this with weight-lifting/calisthenics to see those gains
.-Salmon
-Tuna
+Other seafood
-Chicken/Turkey Breast
-Eggs
-Greek Yogurt (better than normal yogurt bc they usually add protein to it)
-Lean Red Meat
-Beans
-Nuts
WEIGHT LOSS
Here, you want to avoid eating unhealthy stuff like processed foods, fatty foods, sugar/fried, alcohol, etc. You will want to go in a calorie deficit, by -500 calories. If you really are extreme, I would suggest eating 1200 cals. A lot of people suggest unhealthy extreme calorie deficits, but this will make your life significantly harder. Not only will your body try and cling onto the remaining fat (long-term energy storage) for survival (your metabolism will start shutting down), you will struggle to sleep, concentrate, and exercise (which are all horrible for your looksmaxxing journey. Lack of sleep and stress also increases hormones related to weight gain. These types of diets only work short term and are BAD for you. You can also do liquid meals and cardio. Stuff high in fiber (fiber makes you feel full). Other foods that make you feel full but are low in calories are excellent.
-Leafy and Cruciferous Vegetables
-Proteins from the Muscle Bulk list
-Avocados
-Whole Grains
-Cottage Cheese
-Peppers w/ Capsaicin
-Fruits (they are usually sweet, so they will help w/ your sugar cravings)
-Chia Seeds
ENDURANCE
If you're doing a sport that involves intense cardio, or are going to run a marathon or something, high quality carbs are your friend. Carbohydrates are good short-term energy. Pump up your calories, 750 calories-ish.
-Stay hella hydrated
-Quinoa
-Pasta
-Brown Rice
-Proteins from the Muscle Bulk list
-Vegetables
-Fruits
-Don't eat dairy, alcohol, sugary, fried/fatty foods.
SKIN
For more glowing, radiant, clear skin. You want to increase lycopene because it is anti-inflammatory for your skin.
-Avoid dairy, sugar, trans-fats and processed + other unhealthy foods
-Green Tea
-Salmon + Tuna
-Beans
-Lentils
-Tomatoes
-Watermelon
-Grapefruit
-Asparagus
-Red Cabbage
-Whole Grains
HEIGHT
You have probably read a lot about ways to boost height, so this will be pretty familiar. AVOID PROCESSED FOODS AND FAT. These increase estrogen, and higher estrogen causes growth plates to fuse faster. Calcium is good for healthy bones, as well as proteins. Would recommend a calories surplus to maximize nutrients absorbed.
-Everyone knows DAIRY!!!
-Milk, yogurt, cheese, kefir!!
-Proteins (reference the Muscle Bulk list)
-Leafy Greens
-Carrots
-Asaliya Seeds
-Sweet Potatoes
-Quinoa
-Whole Grains to decrease estrogen
Sources:
26 Muscle Building Foods for Lean Muscle
When it comes to gaining lean muscle, what you eat matters. This article takes a look at the top 26 muscle building foods.
www.healthline.com
Editorial: Stress-induced weight changes - PMC
www.ncbi.nlm.nih.gov
What's the largest calorie deficit possible before starvation mode? | Calories
It depends on how large you are and the amount of weight you have to lose. A larger person with more fat tends to have larger Total Energy Expenditure
Very Low Calorie Diets for Weight Loss in Obese Older Adults—A Randomized Trial
AbstractBackground. Obesity contributes to disability in older adults, and this is offset by weight loss and exercise. Very Low Calorie Diets (VLCDs) achie
academic.oup.com
Lycopene: The Game Changer in Skincare
Lycopene has gained significant attention in recent years as a potential game changer in skincare. This powerful antioxidant, primarily found in tomatoes and other red fruits, has been the focus of numerous studies exploring its benefits for skin health. With its impressive properties, lycopene...
www.clinikally.com
What To Eat And Drink For Healthy Skin | Piedmont Healthcare
Evidence That Estrogen Hastens Epiphyseal Fusion and Cessation of Longitudinal Bone Growth by Irreversibly Depleting the Number of Resting Zone Progenitor Cells in Female Rabbits - PMC
With age, growth plate cartilage undergoes programmed senescence, eventually causing cessation of bone elongation and epiphyseal fusion. Estrogen accelerates this developmental process. We hypothesized that senescence occurs because progenitor cells ...
www.ncbi.nlm.nih.gov
11 Foods That Make You Taller
Your height is mostly dependent on your genetics, although nutrition and physcial activity play vital roles in proper growth and development. Here are 11 foods that make you taller.
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Lowkey I cooked here @Nihilus make this a must read pooks 
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