I'm going to take you guys in and show you exactly what to buy and what not to buy on today's episode, to help you achieve, maintain and build a lean sculpted physique. Let's get inside, then we're going to get back to the studio kitchen and check out all of the foods that we get here today. Let's get going. Now that we're back in the studio kitchen, let's check out the items that we've bought at the store. Starting with, for me the most important of the macronutrients, protein. Now you can see here we've got a range of different types of protein, a lot of them animal proteins, because these contain the full spectrum of amino acids, the essential amino acids that our bodies need especially for renewal, repair and recovery of cells.
So if you're looking to gain muscle, build muscle, we need protein in the diet. The types of protein that we've focused on are meats like chicken, lean chicken breast. We've got turkey, ground turkey, for me, I like to make turkey patties or big burgers essentially using turkey. Fish, as well, is a big focus point. White fish, cold water fish especially, like trout, rainbow trout, we've got some cod, haddock. Salmon is another great source of protein, but with salmon be careful of the fat content, it pushes the calorie content up, so if you look for something like haddock or cod, even tilapia, we get that fat content down and still keep that protein up. Other protein, of course, eggs. I like to get both egg whites in a carton and actual free range eggs, and for that I normally separate the yolk and take the egg whites, keep about 1 to 2 yolks per omelette for my breakfast in the morning. Other types of protein, cottage cheese, a great source of casein, so if you have cottage cheese both with the eggs or at times when you're not quite able to eat throughout the day, especially nighttime, where you fast for the rest of the night, casein is a slower digesting protein, it's going to help time release that protein into your body over the course of 6 or 7 hours.
Moving on to carbohydrates, and for these, we really only need a few. Sweet potatoes or yams, brown rice. Quinoa is another great source of carbohydrates, plus, it's a complete amino acid, so it contains all of those essential amino acids. Other great sources of carbohydrates also include couscous and oatmeal, but as you can see with oatmeal, I like to go for the gluten-free variety, I find that it just helps stop getting that cloudiness in my lower abdominals. Plus, a lot of people, whether they know it or not, do have intolerances to gluten, so if you can go gluten-free, you're bound to see a difference. Moving on to fats, and with fats, again as with carbohydrates, there's only a few choices that we really want to be looking out for. Things like avocados, walnuts, almonds, and especially oils high in omega 3, so flaxseed oil, walnut oil, and even other oils that you can get from your health stores are going to be very high in omega 3.
Also include some Omega 6 and 9 in there. Then, moving on to vegetables, and for this, if it's green, it's going to help keep you lean. Look for green, leafy, fresh vegetables. I like to get broccoli, spinach, zucchini, or courgette, as they're called in Europe. Now, let's have a look at beverages or water. Now water, whilst it isn't actually a macronutrient, I do kind of include it in those big 4s: proteins, carbohydrates, fats, we've got fibre with the vegetables and water, so aim to drink anywhere from 2-3 L of water a day, depending on how active you are. And don't forget there are other examples of fluids that you can include in your diet. Green tea, for example, I like to put a little bit of lemon in there, maybe some stevia, especially matcha green tea, very high in antioxidants. Other juices, really, if they're carbonated, if they're soda, if they're fizzy, leave them out. Maybe once in a while, even if they're diet, they still have a lot of toxins and chemicals in. So if you're looking to maintain and build that lean, sculpted physique, look at all that we've bought today. Clean proteins, lean proteins. We've got carbohydrates in their original form, lots of fresh vegetables, green, and fats, really from walnuts, avocados and oils, and plenty of water. Ok, guys, hopefully that has answered your question on what to look out for in the grocery store.