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A good starting weight is about your 20RM in that particular exercise

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frozen, on the cob, fresh, 1/2 cup Hominy 1/2 cup(s) Popcorn kernels 1/4 cup(s) (unpopped) Popcorn, plain, air-popped 2 cup(s) Fish and Shellfish Abalone 3 oz Alaskan king crab 3 oz Anchovies, canned in water 3 oz (drained) Arctic char 3 oz Bluefish 3 oz Branzino (sea bass) 3 oz Butterfish 3 oz Carp 3 oz Catfish 3 oz Clams 3 oz Cod 3 oz Crabmeat, lump 3 oz Crayfish 3 oz Cuttlefish 3 oz Eel 3 oz Fish roe 3 oz Flounder 3 oz Grouper 3 oz Haddock 3 oz Halibut 3 oz Herring 3 oz Lobster 3 oz Mackerel 3 oz Mahi-mahi 3 oz Monkfish 3 oz Mussels 3 oz (without shell) Octopus 3 oz Orange roughy 3 oz Oysters 3 oz Perch 3 oz Pike 3 oz Pollock 3 oz Pompano 3 oz Salmon 3 oz Sardines, canned in water 3 oz Scallops 3 oz Shrimp 3 oz Smelt 3 oz Smoked fish (haddock, salmon, sturgeon, trout, and whitefish) 2 oz Snapper 3 oz Sole 3 oz Squid 3 oz Striped bass 3 oz Sturgeon 3 oz Swordfish 3 oz Tilapia 3 oz Trout, rainbow, or steelhead 3 oz Tuna 3 oz Tuna, canned in water 3 oz Turbot 3 oz Uni 1 medium item(s) Wahoo 3 oz Whitefish 3 oz Lean Meats Beef, arm pot roast, lean, trimmed 3 oz Beef, bottom round, roast or steak, trimmed 3 oz Beef, cube steak, trimmed 3 oz Beef, eye of round roast, lean, trimmed 3 oz Beef, eye of round steak, lean, trimmed 3 oz Beef, filet mignon, lean, trimmed 3 oz Beef, flank steak, lean, trimmed 3 oz Beef, ground 90% lean or leaner 3 oz Beef, Kansas City strip steak, lean, trimmed 3 oz Beef, liver 3 oz Beef, London broil 3 oz Beef, New York strip steak, lean, trimmed 3 oz Beef, rump roast, lean, trimmed 3 oz Beef, strip steak, lean, trimmed 3 oz Beef, tenderloin, lean, trimmed 3 oz Beef, top round roast or steak, trimmed 3 oz Beef, top sirloin steak, lean, trimmed 3 oz Beef, tri-tip roast, lean, trimmed 3 oz Bison, ground, 93% lean 3 oz Bison, lean, trimmed 3 oz Bison, top round steak 3 oz Bison, top sirloin steak 3 oz Elk meat 3 oz Elk, ground, 90% lean (or leaner) 3 oz Goat meat 3 oz Lamb, leg, lean, trimmed 3 oz Lamb, loin, lean, trimmed 3 oz Lamb, sirloin chops, lean, trimmed 3 oz Lamb, tenderloin 3 oz Pork center rib chops, lean, trimmed 3 oz Pork loin chop, lean, trimmed 3 oz Pork sirloin chop, lean, trimmed 3 oz Pork sirloin roast, lean, trimmed 3 oz Pork tenderloin 3 oz Pork, top loin chop, lean, trimmed 3 oz Pork, top loin roast, lean, trimmed 3 oz Rabbit 3 oz Veal cutlet, plain 3 oz Veal loin chop, lean, trimmed 3 oz Veal shank 3 oz Venison 3 oz Venison, ground 3 oz Beans, Peas, and Lentils Adzuki beans 1/2 cup(s) Black beans 1/2 cup(s) Black-eyed peas 1/2 cup(s) Cannellini beans 1/2 cup(s) Chickpeas 1/2 cup(s) Cranberry beans 1/2 cup(s) Edamame 1/2 cup(s) Fava beans 1/2 cup(s) Great Northern Beans 1/2 cup(s) Kidney beans 1/2 cup(s) Lentils 1/2 cup(s) Lima beans 1/2 cup(s) Lupini beans 1/2 cup(s) Navy beans 1/2 cup(s) Peas, green 1/2 cup(s) Pinto beans 1/2 cup(s) Refried beans, fat-free 1/2 cup(s) Soybeans 1/2 cup(s) Split peas 1/2 cup(s) Yogurt and Cottage Cheese* Almond yogurt, plain, unsweetened 3/4 cup(s) Cottage cheese, plain, fat-free 1/2 cup(s) Quark, plain, fat-free 1 cup(s) Yogurt, Greek, plain fat-free 1 cup(s) Yogurt, plain fat-free 1 cup(s) Yogurt, soy, plain 3/4 cup(s) Eggs Egg substitute, liquid 1/2 cup(s) Egg whites 3 item(s) Egg yolks, 2 item(s) (large) Eggs 2 item(s) (large) Eggs, hard-boiled 2 item(s) (large) Oats Oatmeal 1 cup(s) Oatmeal, instant, plain 1 packet Oats, quick cooking 1/4 cup(s) Oats, rolled/old fashioned 1 cup(s) Oats, steel cut 1 cup(s) Chicken and Turkey Chicken breast, canned 3 oz Chicken breast, deli sliced 2 oz Chicken breast, ground 3 oz Chicken breast, skinless 3 oz Chicken dark meat, skinless 3 oz Chicken drumstick, skinless 1 item(s) Chicken gizzards 3 oz Chicken hearts 1 heart(s) Chicken leg, skinless 3 oz Chicken, livers 1/2 cup(s) Chicken patty, plain, lean 1 patty/patties Chicken thigh, skinless 3 oz Chicken, canned 3 oz Chicken, ground, 90% lean or leaner 3 oz Chicken, whole, skinless 3 oz Turkey breast, deli-style (excluding maple and honey varieties) 2 oz Turkey breast, ground 3 oz Turkey breast, skinless 3 oz Turkey dark meat, skinless 3 oz Turkey drumstick, skinless 3 oz Turkey patty, plain, lean 1 patty/patties Turkey ribs (turkey shoulder) 3 oz Turkey thigh, skinless 3 oz Turkey, canned in water 3 oz Turkey, ground, 90% lean (or leaner) 3 oz Download your no-cost zero-point food list using the button below

This article does not constitute medical advice