A Fitness Models Grocery List From Sams Club

Here is a real grocery list you’d find on a fitness model or bodybuilders nutrition plan. This would be a general list for you to remember which items to pick up to improve your overall eating to look better workout after workout.


By adding these type of foods into your daily nutrition, you’ll start to think your “training” is working better.

Training works good but it’s not until you experience what eating cleaner can do for you. Super fast.

This is for someone regularly getting 3-5 weight training workouts in a week and maybe some cardio after or on the off days. This isn’t a pre competition diet or super strict diet, this is to transform a person who trains and gets ok results to someone who trains and wants better results by eating a bit cleaner starting now.

Actual grocery list from Sams Club

  • Bag of Frozen Ahi Tuna Steaks(Thaw a few out before eating raw or cooking briefly on each side)
  • Mangos
  • 1 Pineapple
  • Extra Lean Ground Beef(96 protein to 4 fat, or 90, 10 if they don’t have the first one)
  • Thin crust kosher pizzas(Made natural with a high protein thin crust and peppers and spinach for toppings)
  • 6 lbs of peter pan peanut butter. (Almond butter is better for you, but I think it tastes like shit). So I stick with peanut butter.
  • Big box of Maple Brown Sugar Oatmeal(Regular oatmeal with fruit is the best, but I won’t eat regular oatmeal because it’s too bland so I eat the maple brown sugar kind and cut out the sugars in other areas.
  • Spanish olives(some foods like these don’t really help you or hurt you, I just like to snack on them)
  • 2 gallons of Fairlife high protein, low sugar chocolate milk(used with egg white liquid in a glass after each workout)
  • big box of egg white liquid containers.
  • Bag of potatoes. (Sweet potatoes are the best for you but I hate them, so the next best thing is regular potatoes because I love those with omega 3 butter.)
  • Steaks for the grill
  • Low fat cottage cheese(mix it with pineapple pieces)
  • 2 boxes of Quest Protein Chips(These arent at sams club, but I stop at vitamin shoppe to buy them. They don’t taste exactly like chips, but good enough to snack on and enjoy. But way healthier than chips and high in protein.
  • Broccoli to dip in hummus( I do alot of snacking. I eat less bigger meals, but snack alot in between of the meals I do eat. So I need to make sure snacking stays pretty clean but still tasty.
  • Peeled garlic gloves
  • Condoms(you know it bro) Just Kidding. Don’t need those these days. Ughhh what?
  • 1 lb bag of beef jerky
  • Bags of sunflower seeds. I eat the shells too, they are high in fiber but mostly because I just like eating the shells….
  • Box of green tea bags. I try to drink a cup of green tea before bed. I know it has a bit of caffeine in it, but honestly I drink so much coffee and pre workout caffeine, I don’t think it does much at the point. If you can do it, do it. It’s a good fat burner.
  • Coffee
  • Rice Packets. Usually jasmine if white, or brown. Usually instant too because I hate waiting to cook stuff a while, especially rice.
  • Chicken Breasts to grill. Always thin cut style, I hate big fluffy breasts. Except if they fall out of a shirt, ya digg. I’m not a perv, I swear. Spray them with liquid amino spray, and rub old bay into it to cook on the grill.
  • Liquid amino spray.
  • Asparagus spears to grill.( I don’t care asparagus too much, but it is so good at getting the water out of your skin, I add it in when I can. Especially if I need to look very lean in the weeks ahead. Besides that though, Id rather have a baked potato on the side or some green beans. But seriously, asparagus is the best for bodybuilding so try to eat it up often if you can. Or whenever you need to turn it up.
  • 24 pack of Orange Sunrise by Monster Energy.(I love these orange energy drinks by monster. They are sugar and carb free, and have taurine in them. It supposed to reduce muscle cramps. I don’t know if it works or not, but it seems too. But I just love the taste of these and the energy boost.
  • Pack of Trident gum that makes your teeth whiter. I always gotta chew gum while working out, so I don’t grit my teeth when pushing hard, it helps to calm down the headaches I think.

That’s about it for now. I don’t buy everything on there every time I go, but that’s a general list of some things you want to pick up for yourself to stay clean.


Can You Get Lean Eating Fast Food?

Lol, there are a ton of videos online telling you various ways to get lean. One of them are guys eating fast food but is can you seriously get lean and in great shape just by eating fast food? Here’s my take one it, you just may be surprised.

First things first, and I am talking from In shape meaning the fitness model look, since that is what I need to look like for the fitness ads I do. Not talking so much the competition ready mass and bodybuilding build, but the muscular and lean everyday look.

These videos will tell you that if you eat between certain times of day, keep a caloric intake of around 2000-2400 calories a day, and fast for the rest of the 16 hours while challenging your body, you will get the body you want. Is this true?

Yes and no. I’ll explain both.

Trust me, I tried this method before, I would eat some tasty burgers from fast food is I didn’t get to eat anything else that day. Even though the calorie intake, protein, carb, and fat numbers lined up, trust me, you won’t look as good as if you ate a sweet potato and grilled chicken for that amount of calories.

You just won’t, plain and simple. Your short term workouts might give you some insane pumps with fast food, just cut carbs for a few days and then eat a big sodium and carb Chinese food dish. You’ll be like wow, my training session is incredible. But it won’t be like everytime. You’ll soon look kinda soft and bloated, but with the grilled chicken and brown rice, over time, you’ll look awesome.

I do agree however with getting your calories in 2-3 major meals instead of 6 to 7 tiny meals. Only because it socks eating 7 small meals a day, it is not fun, and you might quit all together if you aren’t seriously motivated and determined to settle for anything less than the big leagues.

If you are just wanting to look sexier, get the people you want to attract more, and look good and feel confident, you can definitely eat more normal. If you want to lose weight, be at a calorie deficit, if you want to gain muscle, be at a calorie overload.  Do cardiovascular sessions during weight loss and deficit, and don’t do cardio on calorie overload, except maybe a walk here and there. Not hard core cardio.

The consistent thing in both is training 3-5 days a week with weights in a challenging way. That always stays constant.

If you hate eating clean and enjoy fast food, get the protein burgers and skip the fries and always order diet soda or water as the drink. Usually it is two big meaty burgers, no fries, and a diet soda. And that is almost all you eat that day except snacking on nuts, fruits, and vegetables and a protein shake in there.

Bottom line is, these videos online seem crazy but they can work, it just depends on how much, that’s all. You can look good and be muscular and lean while eating fast food. But you gotta train hard and skip certain items. And eat them after 10 am and before 6 p.m window.

There are still rules to get results,  but not as many of them.

Can you get lean by eating fast food? The answer technically is yes. But only if done right.


Tilapia-The Best Fish For Fitness Results?

It’s pretty well known that fish like tilapia, orange roughy,cod, and salmon top the charts in the fitness world because they work so damn well.

But why is  fish so tremendously effective at all the good benefits like burning fat, weight loss, building and repairing muscle, and brain function?

And what fish is the best exactly? Tilapia? Orange Roughy? Cod? Salmon?  Let’s do a comparison and get a verdict now.

All compared at 3 ounces of each to keep the serving amounts similar.

Tilapia-The Best Fish For Fitness Results?

Protein Content:


Orange Roughy-19





Orange Roughy-0



Good Fats:


Orange Roughy-1





Orange Roughy-89



Allen Timothy Chang, aka Allentchang at en.wikipedia

Allen Timothy Chang, aka Allentchang at en.wikipedia

And the fish bread winner for the ultimate fitness food is…..

we have a tie.

Sorry. But a good tie as some good news because they are all extremely fantastic fitness fish choices. If I had to subtract one from the list, I would say cut out the salmon. Even though it is the best for brain function from all the high amounts of fish oils and good fats, I would aim for one of the others for weight loss and getting lean muscle.

Which would I choose? As a fitness model I prefer to use tilapia.


Simply because I know how well it works from experience, and I like the taste of it.

A quick tilapia recipe I love is to marinate 2 tilapia filets inside low sodium soy sauce with some salt and pepper. Then cook low on stove top with a side of omega 3 butter asparagus. Delicious and extremely results driven. You will notice, feel, and see the results of your body combined with an exercise workout plan for yourself.

Cod, and orange roughy are also effective as much. It basically comes down to the taste and your preference. Just buy the bags of fish frozen and eat it once or twice a day.

Notice the supercharged feeling knowing your body is in maximized results mode!

Another side is to add it in some brown rice to get your healthy carbs, since fish has no carbs at all making it amazing with the good fat and high protein content.

If you talk to any any professional bodybuilder, fitness model, or personal trainer and ask them the top 5 fitness foods possible, they will all include on of these fish in there.

Chuck Strogish

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Tilapia-The Best Fish For Fitness Results? Yes. Absolutely.