Weight Gain Meal Plan: Sample Week 1

The Benefits of Meal Prep

Bodybuilding For Beginners: Training And Nutrition
All the best, Alex P. All of the remaining calories will come from carbohydrates. Now, all Freddy has to do is get a rough idea of his body fat percentage. I have also provided an example see table below of how to convert macronutrients into calories, which is essential to creating and understanding your diet. Let me know if that answers your question.

Upper abdomin sticks out causes crease in stomach

Meal Prep Ideas for Bodybuilding, Fat Loss, and Good Health

No processed or frozen crap. Home-Cooked meals are infinitely better than any meal bought from a store or restaurant. I also have less food waste and spoilage. Ultimately I throw these items away, which is like tossing money in the trash.

My kitchen is also much cleaner all the time because I cook once a week. So no messes or time spent cleaning during the week. Meal prep is a game changer for me for the reasons above. I cook all my meals Sunday night, then pack them neatly in storage containers. You can be vegan, vegetarian , or full on carnivore and prep your meals. You need a plan to handle chaotic days. Avoid binging and bad decisions by meal prepping. This is where meal prep reduces diet anxiety by having a healthy, wholesome, quick meal ready to eat when you are hungry.

Are you a skinny guy trying to build muscle? Dirty foods slow your metabolism and steal your energy while making you fat and sick.

Clean food, on the other hand, provide energy and nutrients while making you healthy and strong. A double whammy that will impede your progress and hurt your health.

Eating clean will give you energy all day, fuel you through tough workouts, and provide you with nutrients to recover and build muscle. This is tried and trued. The way you eat directly impacts your quality of life.

No question about it. It takes many months to build a great physique. Steady progress made daily is how you get in shape. For every clean food item there are bad food items. Temptation to eat poorly is everywhere and you will fail to eat clean without a plan.

Consistency is the name of the game. Meal prep is predicated on consistency. To make lean gains, I put myself in a slight calorie surplus.

Meal prep makes it super easy to hit my macros every day. I keep my meals simple weight everything and portion my meals according my my nutrition needs. Some days I say to Hell with meal prep and eat anything and everything I want. I enjoy every bite and relish the experience. My tastebuds are so acute the flavor is unmatched. Unlike if your taste buds are dulled by eating treats constantly.

The more you eat it, the less you enjoy it. The Law of Familiarity. Buy all the foods you need for the week. Lunch and Dinner for a 5 day work week. This is a good place to start to get the hang of meal prep without being overwhelmed. Cooking removes fat and moisture. Go heavy on the veggies to be safe. They help fill you up because you can eat a lot without adding too many calories.

I eat grams of vegetables per meal. Sounds like a lot. Veggies contain a lot of water so buy closer to 10 pounds total. Pots, pans, utensils, etc. Not having the right tools for any job is infuriating. Pick and chose what makes sense for you. Steam Pot — for steamed veggies like broccoli and cauliflower. Meal prepping a ton of food with small tools is frustrating. I use two large frying pans when meal prepping.

Double duty, baby, means I cook twice the amount of food fast. Oh, get the cover. It keeps splatter contained. Baking tray — for cooking vegetables like asparagus and chopped potato in the oven. KitchenAid Crock-Pot — Crock pots are awesome. Easy to cook huge amount of food and super easy to clean. Full disclosure I work for the company that owns Kitchen Aid. Digital Food Scale — Super important. Weigh out your food if you want to take your weight loss to the next level.

Pyrex 3-cup glass containers — for breakfast and snacks. Rubbermaid Food Storage Containers — Get rectangle storage pins. It makes storage way easier. To start meal prepping all you need is ingredients to cook meals and storage containers for your cooked meals. This gives me lunch and dinner Monday-Friday. I also eat 2snacks or small meals throughout the day. I would offer the same advice to them also except do 3 days of low intensity cardio just for your endurance and to keep fat gain to minimum.

Mind you this is only a temporary routine. I recommend walking on the treadmill. As you get in better shape increase duration, but start off at 20 minutes slowly building up to minutes.

If this seems like a lot of work it is but as I tell my clients if you can't stay motivated, stand naked in front of a full length mirror, if you don't like what you see this should be motivation enough. I will go a lot deeper into fat loss but here we are just beginning. Tim is a competitive bodybuilder who has been competing for decades and now offers his take on training and diet! View all articles by this author. Barbell Bench Press - Medium Grip. Bent Over Barbell Row. Seated Barbell Military Press.

Whole Wheat Bread toasted.

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