Jeremy Williams- Bodybuilder

Williams food tier basic guidelines

Williams food tier basic guidelines

Food Source Examples – What to eat – How much to eat

Protein
Goal per serving generally 20 – 60 grams of protein per meal.

Strive for Tier 1 sources for quickest results                             

Tier 1 (Best) Protein examples

Meat of any kind:

Beef,  4-8 oz                                    Buffalo 4-8 oz

Chicken 4-8 oz                                 Turkey 4-8 oz

Pork 4-8 oz                                      Seafood  (clam, crab, shrimp, ect) 4-8 oz

Fish (any kind) 4-8 oz                       Eggs 2-6

Protein Powder

(1-2 scoops or 20-60 grams of protein)

Tier 2 protein examples

Cottage Cheese                                 Almonds, Legumes, ect

High Protein Yogurt                            Protein bar

Meal replacement drink.                      Milk

Carbohydrate
Goal per serving generally 20 – 60 grams of carbohydrates per meal.

Strive for Tier 1 sources for quickest results

Tier 1 (Best) Carbohydrate  examples

Sweet Potato                                      Quinoa

Yams                                                  Lentils

Oatmeal (plain whole, slow cook)

Beans (red, black, kidney, pinto, refried, etc)

Tier 2 Carbohydrate  examples

White potato                                       Rice

Red Potato                                         Yellow or Gold potato

Tier 3 Carbohydrate  examples

Most Fruit                                           Milk

Pasta                                                 Yogurts

Tier 4 Carbohydrate  examples

Bread ( Bread, muffins, bagels, etc)

Crackers (Saltines, Ritz)

 

Strive to eat a large variety of vegetables throughout the day, with as many meals as possible.

Strive to eat Tier 1 Protein and Carbohydrate sources in each meal for quickest results.