Join the conversation #Dapperism
Connect @Dapperism

A Grocery List for the Healthy Gentleman

A man in good health is a man also good in spirit. One who values his life and treats his body right can bring this into other areas of his philosophy to live a fruitful existence. Though we may not all wish to be big as strong as Ronnie Coleman or even as lean and mean as Bruce Lee, the ideal of fitness can be in our minds as we develop different goals to become better men.

Lose fat, gain muscle; Get lean, get strong. Any gym going gentleman will tell you there’s always something you can build upon or expand in your routine and diet. They’ll also tell you to do your research and don’t just take someone’s word for it. Gym talk is one area that has a lot of bullshit floating around.

Many say that eating right is the hardest part of being fit. Below is a comprehensive grocery list for building muscle with healthy fats, proteins and good slow digesting carbohydrates to give you an all around rule of thumb to build from.

Meat & Protein

Lean Beef, Top Round Steak, Filet Mignon

Skinless/Boneless Chicket Breast Cutlets

Ground Turkey, Turkey Bacon

Cottage Cheese, Greek Yogurt

Eggs, Egg Whites

Pork Tenderloin

Salmon, Flounder, Tilapia, Tuna


Carbohydrates & Fiber

Fruits & Vegetables (Especially Green Veggies)

Sweet Potatoes, Yams

Whole Grain Pasta

Brown Rice

Whole Grain Wheat Bread/Potato Bread

Oats, Oatmeal

Healthy Fats & Oils

Olive Oil, Fish Oil

Flaxseeds, Flaxseed Oil

Almonds, Cashews, Pecans

Natural Peanut Butter

You can do a lot from this list. You can find many healthy recipes and variations on how to prepare meals that are fueling your body and helping you to grow muscle and lose fat. It is good to use spices and condiments but stay away from any that are saturated in high sodium or fat and sugar. Use them in moderation.

You stick to these foods for your primary source of nutrients then you are sure to see a difference in how you feel and how you perform.

Graham C. Gibbs
Here's an old soul, a heart that belongs in the Dust Bowl era and a brain wave on the beating pulse of current art, technology & culture.