Category Archives: Gym supplements

Legal products that helps you lose weight

Legal products that help you lose weight

Over the counter weight loss products do not work. They rely on the placebo effect to encourage you to eat less and exercise more.

The over the counter product does nothing to add to the weight loss effect with the exception of one product below:

The only natural product that helps lose weight is Green Tea without sugar. The results have shown that people who drank green tea compared to a placebo lost an additional 1Kg  over a 12Week period by consuming approximately 2.5 cups a day (2-3 cups a day)

Some studies have shown an increase in calorie output of about 100 calories over a 24-hour period.

Green Tea is drunk clean without sugar or milk.

Taking green tea with a sugar replacement is fine.

Why does green tea work for weight loss?

Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. Research suggests that both of these compounds can speed up metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses.

A review published in 2010 found that green tea supplements, containing catechins or caffeine, had a small but positive impact on weight loss and weight management.

However, research studies in this area tend to use doses that contain a higher proportion of catechin or caffeine than would be found in a typical cup of green tea.

It is important to note that any benefits of green tea for weight loss are likely to be very small. The impact of green tea is not as beneficial as other healthy weight loss methods, such as exercise, that have far greater metabolic benefits.

Regularly exercising and eating a healthful diet with plenty of vegetables are highly effective weight loss strategies. Green tea used alongside these methods may increase their positive results.

How to consume green tea

Drinking hot green tea during the day may help aid weight loss.

Drinking between 2 and 3 cups of hot green tea throughout the day should be sufficient for supplementing weight loss. The exact amount will vary from person to person, depending on how much caffeine they consume and their natural metabolism.

Green tea comes in a number of varieties but, for weight loss, there are unlikely to be significant differences between them. Plain, minimally processed green teas are likely to have retained the richest nutritional content.

Green tea is considered safe to consume. However, care should be taken in some cases, as large doses of caffeine can pose problems for those at risk of heart problems or with high blood pressure.

Green tea not your taste? Try this combination:

Any time tea: Green Tea with Lemon and Ginger

Like green tea, lemon and ginger can also promote fat loss, and adding them to your daily cup can enhance the natural benefits that green tea has. Simply heat water to a boil and seep green tea for a few minutes before pulling out the leaves. Squeeze in the juice from half a lemon and infuse the blend with a teaspoon of grated ginger. Let seep for fifteen minutes, and enjoy! 

Breakfast smoothie: Green Tea and Avocado Smoothie

Blending green tea and avocado makes for an excellent combination of protein, essential fatty acids, and antioxidants. Just combine a tablespoon of green tea, half an avocado, one banana, and enough hot water for everything to blend well (about half a cup). Seep the green tea in the heated water for half an hour, and process everything together in the blender to create a subtly sweet breakfast smoothie. 

Green Tea breakfast Oatmeal

The concept is simple. While you usually cook your oats in a simmering pot of water, cook them in a simmering pot of green tea instead. All that means is once your pot of water comes to a boil, before you add your oats, steep a few of your tea bags in the water. Remove the bags, add your oats, and cook as usual. You can even use this method with overnight oats, adding the oats to the hot tea and simply letting the mixture sit until the morning.

Don’t steep the tea too long or it will become bitter. A small amount of honey makes a nice addition here as well (remember that honey has a lot of calories, and so can be replaced with a powdered sugar replacement product)

Removing or replacing your sugar intake with a substitute will go a long way to weight loss

White Sugar 387 kcalories / 100g
high GI, all sugar! Bad! Very bad.

Brown sugar 380 kcalories / 100g
Brown sugar contains 95 per cent sucrose and 5 per cent molasses, which adds a flavour and moistness but has no great nutritional benefits over white sugar.

Honey 304 kcalories / 100g
Honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. Still bad.

Xylitol 240 kcalories / 100g
Xylitol polyols is 100g and 0g sugar, Xylitol is not fully digested or absorbed by the body, and is a great substitute for sugar without using artificial sweeteners.

Artificial sweeteners are low-calorie or calorie-free chemical substances that are used instead of sugar to sweeten foods and drinks

It has been suggested that the use of artificial sweeteners may have a stimulating effect on appetite and, therefore, may play a role in weight gain and obesity.

However, research into sweeteners and appetite stimulation is inconsistent. Also, there is little evidence from longer-term studies to show that sweeteners lead to increased energy intake and contribute to the risk of obesity.

  • acesulfame K.
  • aspartame.
  • saccharin.
  • sorbitol.
  • sucralose.
  • stevia (steviol glycosides)

CYX3 fat burner

CYX3 – how to take this powerful toning / weight loss drug

CYX3 (AN ORAL BLEND OF T3, YOHIMBINE AND CLENBUTEROL)

Before I start, a disclaimer: I do not take, and never have taken CYX3. I do not know how to get hold of CYX3. This drug is discussed at gyms and this info have been taken from the people who have knowledge of the drug. It has been said to be a great weight-loss/ fat burning anabolic steroid. This is an article I have done to inform you of possible side effects and possible alternatives to this drug.

You need to remember that CYX3 still requires a fair amount of cardio (20 minutes to an hour) and reduced calorie intake to achieve its purpose. It enhances the fat-burning process.

It is worth-while noting that the same effect can be achieved by normal exercise and a healthy calorie reduced diet over a longer period of time, without any of the side effects!

CYX3 is a powerful fat burner and is taken in increasing doses. Due to the strength of CYX3, CYX3 is mainly taken by men only. CYX3 is a blend of T3, YOHIMBINE AND CLENBUTEROL. Woman take CLENBUTEROL (Clen) on its own – clen drops for people with low tolerance to the side effects, clen tablets for the people who have little to no side effects with clen.

CYX3 combines the synergistic fat burning power of beta adrenergic agonists and alpha adrenergic antagonists (yohimbine hcl), T3 increases the metabolic rate by increasing thyroid efficiency.

  • Clenbuterol – 37.5mcg
  • T3 – 25mcg
  • Yohimbine 5.4mg

There are many side effects, which usually go away quickly after the last dosage.

Possible side effect:

  • Insomnia (do not take in the afternoon or evening)
  • Shakes and uncontrollable twitches
  • Tingling and the feeling that “hair is standing on end”
  • High blood pressure
  • Cold spells accompanied by shivering or even sweating
  • Overheating and sweating
  • Pain in muscles
  • Headaches
  • Sinus congestion
  • Temporary loss of strength
  • Liver damage (remember to take liver tablets or tonics with all oral steroids)
  • Erectile dysfunction and contracted privates
  • Depression and anxiety
  • Irritability and aggression

The side effects are in fact the very things that make CYX3 so good at weight loss, it works on your nervous system, and boosts metabolism and body temperature.

Start low to see if you can handle the CYX3 because it is a strong drug, work your-self up to see how much still is comfortable, but never go higher than 2 tablets as your receptors will degrade.

Keep cycles short.

More about CYX3

The blend is very potent combination of a beta and alpha antagonis (It has beta stimulating and alpha blocking properties, an ideal combination to stimulate fat loss).

Clenbuterol and Yohimbine promote fat loss through the same adrenergic system, but the effects are achieved through different mechanisms.

Clenbuterol is a known thermogenics shown to directly stimulate fat cells metabolism and accelerate the breakdown of triglycerides to form free fatty acids.

The hormone glucagon released signals the breakdown of the triglycerides by hormone-sensitive lipase to release free fatty acids.

Yohimbine, being an antagonist of alpha-2 receptors shifts the balance of sympathetic activity to ensure that lypolisis occurs.

This increases synaptic norepinephrine release, one of the body’s own natural lipolytic hormones.

Administration and use:

Clenbuterol should be built up and tapered off gradually with dosage increases and decreases every 3-4 days and doses never exceeding 160 µg per day for safety measures.

It is administered for periods of 2-3 weeks then discontinued for equal periods of time to prevent the body’s metabolic system the ability to adapt to the metabolic effects.

For fat-burning goals clenbuterol is often stacked with another fat-burning agent for quick effect, or alternated with another fat-burning agent by people who need to stay lean for a promote period. Usually t 3 is used for such purposes, with alternating cycles of 3 weeks each.

If used together, cycles will not completely overlap!!! And a new adjustment is needed.

A typical cycle for clenbuterol might be 3 weeks (21 days), with the daily amounts being:

Day 11 TABLET
Day 21 TABLET
Day 31 TABLET
Day 41 1/2 TABLETS
Day 51 1/2 TABLETS
Day 61 1/2 TABLETS
Day 72 TABLETS
Day 82 TABLETS
Day 92 TABLETS
Day 101 1/2 TABLETS
Day 111 1/2 TABLETS
Day 121 1/2 TABLETS
Day 131 TABLETS
Day 141 TABLETS
Day 151 TABLETS
Day 161/2 TABLET
Day 171/2 TABLET
Day 181/2 TABLET
Day 191/2 TABLET
Day 201/4 TABLET
Day 211/4 TABLET

Then stopping for three weeks and recommencing.

Take the tablets first thing in the morning with a glass of plain water, 30 minutes before any food, this includes breakfast, coffee or orange juice. Even ingestion with orange juice or coffee has been shown to markedly reduce the absorption of cyx 3!

Do not chew or suck on the tablet, swallow immediately.

CYX3 is not for everyone! Do not take if you place yourself or others at risk. You will get the shakes (your legs , hands and arms will shake or twitch! Some people have been known to collapse down stairs due to the shakes on day one). Do not take the tablet after mid-day, and do not take before driving a vehicle, or operate heavy machinery (it is strongly recommended that you start the cycle on a off-weekend to get get a feeling for the severity of the side effects, which should subside as you progress further into the cycle)

Stop taking cyx3 if there is difficulty or pain when swallowing, retrosternal pain or new or worsening heartburn.

What is available in SOUTH AFRICA (Taken from other online websites:)

  1. AXIOLABS GREECE CYX3 (37.5MCG CLENBUTEROL HCL,25 MCG LIOTHYRONINE SODIUM,5.4MG YOHIMBE HCL/TAB=50 TABS)
  2. NOMADLAB CHINA CYT3 (40MCG CLENBUTEROL HCL,20 MCG LIOTHYRONINE SODIUM10MG YOHIMBE HCL/TAB=50 TABS)
  3. NOMADLAB CHINA CYT3 (40MCG CLENBUTEROL HCL,20 MCG LIOTHYRONINE SODIUM10MG YOHIMBE HCL/TAB=50 TABS)
  4. AXIOLABS GREECE CYX3 (37.5MCG CLENBUTEROL HCL,25 MCG LIOTHYRONINE SODIUM,5.4MG YOHIMBE HCL/TAB=50 TABS)
  5. CICCONE PHARMA CAMBODIA CYT3 (40MCG CLENBUTEROL HCL,20 MCG LIOTHYRONINE SODIUM10MG YOHIMBE HCL/TAB=50 TABS)

​How Much Cardio Do You Need To Do To Lose Weight?

How much cardio do you need to do to lose weight? The National Institutes of Healthof America recommends at least 30 to 45 minutes of moderate-intensity exercise three to five days a week.

You can maximize your weight loss sessions for efficiency if you alternate between high- and low-intensity workouts each day.

Aim for five days a week, alternating the intensities each day. Remember to include recovery time. Take a day off from intense training every two to three days. You can do two days, a day off, three days, a day off.

High-intensity workouts are usually ones where you’re at 70 to 90 percent of your max heart rate.

Moderate-intensity exercise is at about 50 to 70 percent of your max heart rate, and allows you to say a couple of sentences while you’re working.

Lean Extreme - lose weight

Lean Xtreme Pharmaceutical grade weight loss [No longer sold – discontinued]

Lean Xtreme Pharmaceutical grade weight loss supplement

RRP R450 – no loner sold and is discontinued

Lose weight quickly

  • Sibutramine HCL
  • 10mg per cap
  • 90 caps per bottle

How to take it:

  • Take 3 capsule in the morning after your first mean no later than mid-day

Sibutramine HCL is a novel compound which establishes a new class of drug for weight management.  When administered daily as a part of a weight management programme that includes diet and exercise, Sibutramine HCL allows patients to lose weight and to maintain energy balance at a lower body weight.

Sibutramine HCL offers three types of benefit in weight management: by enhancing weight loss, by improving weight maintenance and by reducing the comorbidities of obesity.  The clinical effects of sibutramine HCL are explained through its known mode of action as a serotonin (5-HT) and noradrenaline reuptake inhibitor (SNRI).  This dual mechanism of action results in two synergistic physiological effects – a reduction in energy intake and an increase in energy expenditure, which combine to promote and maintain weight loss.

Lean Xtreme slim tabletsLean Xtreme

Six pack

6 easy ways to lose stomach fat

Not only does stomach fat look bad, its strongly linked to diseases like type 2 diabetes and heart disease .

If your stomach is larger than 102cm as a men, or 88cm as a woman, then you have abdominal obesity.

Reducing stomach fat is the most difficult to get rid of, you need to reduce your body fat to reduce your stomach.

Here are 6 steps to get you on the right pat to a smaller stomach, and healthier life.

1. Cut the sugar

When you eat a lot of added sugar, the liver gets overloaded with fructose and this all turns into fat.

When you drink sugar-sweetened beverages, you end up eating more total calories because your brain does not “register” liquid in the same way as solid foods.

This includes sugar-sweetened cold drinks, sugary fizzy drinks, fruit juices and sports drinks.

Eat fruits, such as apple or pears, and drink water instead of these drinks.

2. Eat more protein

It has been shown to reduce cravings, boost metabolism, and help you eat fewer calories per day.

25-30% of calories of your food should consist of protein. This means that you should replace 25% of your existing diet (or reduced calorie diet) with protein.

High-protein foods include  whole eggs, fish, seafood, legumes, nuts, meat and dairy products.

3. Cut the carbs from your diet

By replacing 25% to 30% of your food with protein foods will already reduce your carb intake.

If you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

4. Eat foods rich in fiber, especially viscous fiber

Dietary fiber is indigestible plant matter, and eating plenty of fiber can help with weight loss.

Not all fiber is created equal.

It is the soluble and viscous fibers have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like whole oats.

5. Exercise

Spot reduction is not possible as mentioned at the start of this article. In order to reduce your stomach, you have to reduce all your fat.

Exercise burns calories, first from carbs, then the fat. Exercise at least 20 minutes each day. Aim for 30 minutes, It is claimed that your body only burns carbs in the first 10minutes.

When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. You will need to exercise in your fat burning zone, this is the heart rate you are most likely to be burning fat in. This zone is between 55 to 70 percent of your maximum heart rate (max HR).

The more intensely you exercise the more your body turns to carbs for energy. So keep the pace steady and check your heart rate.

Just don’t reach for that chocolate, or energy drink, after exercise.

Heart rate zones

6. Track your foods and figure out exactly what and how much you are eating

What you eat is important.

However, most people actually don’t what they are really eating.

People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over- or underestimate.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t be enough. You need to actually measure and fine tune in order to reach that goal.

Every bit helps in reducing the stomach. Starting at any step is a good start.

Nutrition Supplements

Do you need supplements?

My view is yes,  you do need sport supplements to achieve great results .

Yes, supplementing is essential for maximum growth and recovery.

I believe in supplementing, and my personal experience has shown that leaner and superior gains are achieved through supplementation.

If you struggle to meet your goals,  supplementation could be the answer. A bulking supplement is recommended for hard gainers,  and protein replacement meals is recommended for individuals struggling with weight loss, and a protein supplements is recommended for body builders who want to grow and achieve the six pack look.

Food reduces the need for supplements

A variety of different protein sources is essential to ensure proper and sufficient protein intake.

You will need to include fish, chicken, dairy and red meats.

Most people will need to eat 5-6 smaller varied meals per day  to achieve the perfect balance between gains and weight control. But no matter what diet an individual follows, the majority want to gain maximum muscle and minimum fat.

Calorie intake per day

The biggest factor is caloric intake per day. This is the amount of food required to keep you alive and how many more or less calories you need to achieve your goal (weight gain or loss).  This is discussed in another post.

Protein to carb to fat ratios

Nutrition is a science.  Each person needs to adjust their protein to carb to fat ratio to their specific needs and “body types”.  This is discussed in another post.

Body types

There are 3 basic body types and depending on your body types:

Naturally skinny or lean Ectomorph, Naturally plump or broad Endomorph, and the Mesomorph who is naturally muscular. You could fall between the ecto / meso or endo / meso body types. Most individuals’ goal is to achieve the Mesomorph body type.

Why supplement?

With today’s busy lifestyle,  and work responsibilities, it is easier and faster to take a sports supplement to replace 2 or 3 meals.  And contrary to popular belief, the added ingredients make it cheaper per serving  of sports supplements , than to have a varied healthy diet.

Sport supplements also tastes better than many foods that give an body builder or athlete the equivalent nutrients.

The pros of taking sports supplements

  • The nutrients in a gym / sport supplements is highly-concentrate.
  • It is quick and easy to carry , prepare, drink or eat a serving of sports supplement.
  • The recommended or required intake is met quickly.
  • Sport supplements have the correct ratios for maximum absorption.
  • Sports supplements include higher levels of performance enhancing nutrients that food cannot provide quickly, such as creatine, which requires saturation to be achieved for maximum benefit.
  • Dietary supplements have a psychological and motivating effect.

Tips on nutrients

Zinc: 

Overdosing on Zinc supplements causes nausea and vomiting.  Zinc binds to copper, inhibiting copper absorption in the body. Reduce zinc intake unless advised by a doctor. only take one or twice a week to “top up” if your body is depleted.

Zinc is also found in Emmental and Edam cheese, oats, oysters or pumpkin seeds.

Creatine

Creatine doesn’t really have any side effects but any overdose is expelled and wasted. Follow the product instructions and do not overdo it as you will be flushing money away, quite literally.

Iron

Iron is absorbed better with Vitamin C and amino acids.

Iron is found in meat, green leafy vegetables, parsley, dried lentils and carrots.  Note that spinach contains a rich amount of iron, however, oxalic acid found in spinach prevents the body from absorbing the entire amount.

muscles

What muscles groups can be trained together?

The muscles can be split into two categories, major and minor.

Major muscles are the very large muscles that are exercised first, followed by the minor muscle groups. The minor group are the smaller muscles.

You can combine 1 major and 1 or 2 minor muscles, or combine a number of minor muscles. Training major muscle groups in one session, or even in the same day, is not ideal.

The major muscles:

  • Chest
  • Back
  • Legs

The minor muscles:

  • Shoulders
  • Triceps
  • Biceps
  • Hams
  • Calves
  • Abs
  • Forearms

 

The worst foods that make you fat

All food makes you fat if you too much of it, and if you eat it regularly. The worst offenders are junk food and sugary drinks, which includes fruit juices, 100% pure or not.

The obvious fattening foods includes any type of take out foods:

  • Pizza 266 Calories / 100gram, and one pizza slice is approx 107g (285 calories)
  • Burgers – a popular burger comes in at 257calories / 100g, and one burger is 219g (543calories),. And there are much larger burgers on offer that are loaded with many more calories.
  • French fries is even worse, even though they look like a smaller portion, and comes in at a whopping 312 calories / 100 grams, with a medium serving sitting at a mega 365 calories (117grams).  If you think of skipping the burger and taking the fries to save on calories, think again, it is better to take the burger than the fries!
  • Fizzy drinks and juices come in at 32 to 38 calories per 100grams, with artificially sweetened drinks coming in at 8 calories per 100grams.
  • Any processed foods, such as processed cheese and sausages, contain too many calories and chemicals, avoid. This includes that borewors. If you love it and cannot do without a weekly braai, limit the intake, eat more greens and drink more water so that the craving is less and you get fuller faster.  A smaller piece of wors will satisfy your cravings if you eat healthy greens beforehand, and if you eat slowly.

Fattening foods that seem like a healthier

  • Pasta, brown or white, is loaded with calories. Replace with brown rice, potatoes or cauliflower rice.
  • Sweetened yogurt is full of sugar. Replace with unsweetened yogurt or even Greek yogurt.
  • Salads with salad dressing. Salad dressing packs a whole lot of calories, and tghe tastier, the more likely it is laden with fats and sugars. Replace the salad dressing with vinegar or lemon juice, or purchase an off-the-shelf low fat, low sugar, low sodium alternative.
  • Almost all breakfast cereals, with the exception of Oats (Not instant oats) and a few of the newer health cereals,  are bad news. They usually have sugars, and a lot of sugar. Read the labels before buying.
  • Brown bread, seeded breads and Rye combination breads. These may seem like great alternatives, but they are just as destructive to your weight as white bread. Avoid any wheat breads, replace with 100% rye.

 

High protein diet

Proteins – whey, milk, egg, soy and blended

There are a number of different protein supplements on the market, and there is a variety of proteins from food.

Protein is one of the three major, or macro, nutrients. The other two being carbohydrates (carbs) and fats.

Proteins are comprised of nitrogen-containing groups called amino acids.

There are about 20 different types of amino acids commonly found in foods. All of them are important for building and maintaining muscle, but 8 are vital. These are what’s known as the Essential Amino Acids (EAAs).

The EAAs cannot be synthesized in any of your tissues, so they must be obtained through high protein foods.

  • Lean meats,
  • fish
  • poultry
  • eggs
  • milk
  • cheese
  • soybeans

Powdered whey, casein, egg, and soy proteins offer the same amino acids as whole food sources in more concentrated doses – with lower levels of calories, fat, carbs, cholesterol, and other non-protein ingredients.

Whey Proteins – fast acting

Whey proteins are quickly and easily digested ( “fast-acting” ), they are loaded with essential amino acids (EAAs) – including the three branched chain amino acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey is one of two major dairy proteins and accounts for about 20% of the protein in milk.

Casein Proteins – slow release

Comprising 80% of the protein in milk, casein is the dominant dairy protein. Often referred to as a “slower-acting” or “time-released” protein, because they are digested and absorbed much more slowly than whey or soy proteins. Casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

Milk Proteins – 20% whey / 80% casein

Milk protein is dried milk with most of the fat and carbohydrate removed. Like the original milk, powdered milk proteins are about 20% whey protein and 80% casein protein, so utilization is somewhere in between the two.

Egg Proteins

Eggs are the “gold standard” for protein quality, with loads of essential amino acids (EAAs) and some of the highest scores in all measures of protein quality. Eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or  lactose intolerance.

Soy Proteins

If you are a vegetarian, don’t consume eggs are diary, then soy proteins contain all of the required amino acids in sufficient amounts to support muscle growth and development.

Blended Proteins

If you can only afford one type of protein, this is probably the type that you should go with. Combining faster-, intermediate-, and slower-protein sources in one convenient place, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, egg, or soy.

High protein diet

Eat to grow muscle – food with high protein content

To grow muscle, you need to increase protein intake, as this is the building blocks of muscles

Supplements are an essential if you are a serious athlete or are serious about getting muscular body. Supplementation is not a meal replacement, it is meant to supplement your existing diet.

These food contain high levels of protein and should form of all athlete’s diets:

#1: Fish (Tuna, Salmon, Halibut)

Protein in 100g 3oz Fillet (85g) Protein to Calorie Ratio
26g 22g 1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

Tip: Tuna can be mixed with low fat mayo, raisins, apple slices and mixed nuts (not peanuts)

#2: Lean Chicken (Chicken Breast)

Protein in 100g 3oz serving (85g) Protein to Calorie Ratio
18.3g 16g 1g protein per 4.6 calories

More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.

Tip: Steam or grill your chicken breast, steaming does not dry the meat

#3: Cheese (Non-fat Mozzarella)

Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio
32g 9g 1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein

#4: Lean Beef and Veal (Low Fat)

Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio
36g 31g 1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.

Tip: High end retail stores offers a lean option of 20% fat and an ultra-lean option with 10% fat.

#5: Pork Loin (Chops)

Protein in 100g 1 Chop (137g,~5oz) Protein to Calorie Ratio
30g 41g 1g protein per 5.4 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

#6: Tofu

Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio
7g 6g 1g protein per 7.4 calories

1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.

#7: Yogurt, Milk, and Soymilk

Protein in 100g 1 cup (245g) Protein to Calorie Ratio
6g 14g 1g protein per 9.8 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

Tip: Look for zero-fat or low fat yogurt that is unsweetened (such as plain or Greek-style).
Skip the milk if you are on a protein supplement because milk contains high levels of sugar (lactose).

#8: Beans (Mature Soy Beans)

Protein in 100g 1 cup (172g) Protein to Calorie Ratio
17g 29g 1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

#9: Eggs (Especially Egg Whites)

Protein in 100g 1 Large Egg (50g) Protein to Calorie Ratio
13g 6g 1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.

Tip:  Skip the egg yellow, boil or steam the eggs. Shops sell  egg steamers that are very convenient to use.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)

Protein in 100g 1 Ounce (28g) Protein to Calorie Ratio
33g 9g 1g protein per 15.8 calories

Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

Did you know: Peanuts are not nuts but are edible seeds enclosed in pods, such as peas and  beans. They belong to the single plant family, Leguminosae.  Unlike nuts, which are grown on trees, peanuts grow underground.