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    It's still relatively carb-heavy—quinoa has about four grams of carbs for every gram of protein—but it's about as a choice as any for bodybuilders who need carbs.

    Bodybuilders often fear dietary fats, but that's foolish—nuts like almonds and walnuts pack tons of essential nutrients, fiber, and healthy fats that'll keep you feeling full and satisfied for hours.

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    ) In reality, he ate ultra healthy for a transformation that took only 12 weeks.

    Efron also supplemented with whey protein—“unflavored,” adds Murphy, who also stipulated it could contain no other ingredients (NOW Whey Protein Isolate is a good example). Lean cuts of steak, like sirloin, are a good bodybuilding choice as long as you eat it in limited quantities and prepare it without too much added fat or oil.

    “Those Franco brothers have balls of steel,” Efron said wistfully.Eat them in moderation, because they are calorie-dense.show, we now know that Efron took a cue from bodybuilding legend (and bonafide movie star in his own right) Arnold Schwarzenegger to look as shredded as possible just before filming (one of many) shirtless scenes.The body absorbs carbs from brown rice relatively slowly, preventing the sugar boom/bust cycle that other carb sources (like refined flour or sugar) can cause.Technically a pseudocereal, quinoa is a complete source of protein, meaning it contains every essential amino acid the human body needs and can't generate itself.

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