Ground Beef Meal Prep Clean Competition Prep
The recipe for achieving your goal physique is simple enough. Take one well-made training plan and stick with it, mix in some high-quality rest and recovery, and, most importantly, eat the right foods in the right amounts.
That said, what sounds like shooting fish in a barrel on paper isn't nearly equally unproblematic in do, as non everyone has the fourth dimension or luxury of cooking and calibrating every repast for optimal operation. As a result, repast prepping has soared in popularity among fitness enthusiasts every bit a way of circumventing the time (and money) required to craft meals on the spot.
Let'due south pause down all the ingredients that make upward repast prepping every bit a practice so you can figure out if information technology can help yous reach your goals a little faster.
Editor's note: The content on BarBend is meant to be informative in nature, only it should not exist taken as medical communication. The opinions and manufactures on this site are not intended for use as diagnosis, prevention, and/or handling of health problems. Information technology's e'er a skilful idea to talk to your physician before showtime a new fettle, nutritional, and/or supplement routine. None of these diets are meant to care for or cure whatever affliction. If you feel you lot may be scarce in a particular nutrient or nutrients, please seek out a medical professional.
What is Meal Prep?
Instead of preparing each repast right before consumption from scratch, repast prep enthusiasts cleave out some time each week to melt en masse, calibrate their meals to marshal with their required macronutrient needs, and store it all for the coming week. Meal prep for bodybuilding or physique-focused preparation simply turns the nutrition aspect into something more grab-and-go (later on some initial time in the kitchen).
Repast prepping aims to make nutrition more convenient and less of a barrier for those with serious goals in the gym, whether it exist earning a pro card or just leaning out for beach season.
Benefits of Meal Prepping
Having your week's nutrition boxed up by Sun dark may be good enough on its own to convince yous to endeavor out repast prep. All the same, there are some less-obvious benefits to going large in the kitchen that can positively influence how you experience — and look — in the gym.
Meals at Your Convenience
This is the biggest and most obvious benefit of becoming a prepping professional person. If y'all're constantly on the go, need to get your workouts in rapidly, or travel a lot for work, at that place may just not be time left in the solar day to melt nutritious, whole-food-centric meals from scratch.
While pre-prepped meals may not always be as satisfying or savory equally something fresh out of the pan, meal prep is unparalleled in its convenience and accessibility. There's no better way to hitting your macros in a timely way.
Become Your Macros In
Whether you're cut downwards or bulking up, your nutritional benchmarks are precise, so your intake needs to be equally well. It can be tempting while in the kitchen cooking from scratch to not measure out every pour or scoop, merely meal preppers only accept to get the doses correct one time. Prepping big quantities of nutrient in advance and dividing them into equal portions ensures you've got your caloric needs tightly laced upwards each time.
Control Cravings
Afterward a long day in the part or a grueling leg workout at the gym, the prospect of having to head home and prepare a meal from scratch might have you eyeballing the drive-thru, much to the detriment of your diet goals.
Portion control through having a weighed-and-measured repast waiting for y'all may help stave off junk food cravings and continue you on runway with your diet when y'all otherwise might have gone off-plan if you had to melt something while already hungry. (ane)
Optimized Timing
Meal timing is a historically contentious topic in sports nutrition. Bodybuilding magazines have espoused the dogma of vi or more meals per 24-hour interval to "stoke the metabolic burn" for years, while the recent emergence of practices like intermittent fasting takes things far in the other direction. With that in mind, most modern literature has arrived at the conclusion that repast frequency is less important than total daily intake. (ii)
Notwithstanding, meal timing tin touch biological responses similar cravings, claret saccharide, mood, or even performance in the gym. (3)(4) Determining how you respond to different meal timings and frequencies is an individual process, simply the bottom line is that repast prepping tin can help you get your calories in exactly when they benefit you the most.
Mastering Your Macros
Meal prep is essentially a meticulous method of counting calories, and if you're counting calories, you're tracking your macros — whether you know it or non. A tightly-sealed packet of chicken and rice looks great at a glance, but if the proportions of the big three macronutrients — protein, carbohydrate, and fatty — aren't aligned with your fitness goals, meal prep isn't doing a lot for y'all.
Protein
I of the most heavily discussed aspects of nutrition, dietary protein is usually and rightly referred to as the "building blocks" of muscle tissue. Since near gym rats need heaping portions on a daily footing to maintain and build muscle, a reliable protein calculator can help make up one's mind how much should get into each of your pre-packaged meals.
Carbohydrate
In simple terms, carbohydrate serves as the fuel source for operation in the gym. From walking up the stairs to the weight room to pulling a new deadlift personal record, carbs fuel your engine when dosed properly. Unless yous're a devoted practitioner of a ketogenic diet, your meal prep should probably include some tasty carbohydrates in each serving.
Fatty
Dietary fat tends to catch a bad rep in the fitness world, partly considering of its name. It is both completely distinct from body fat and completely essential to salubrious bodily function both in and out of the gym. While limiting fat intake may exist wise in certain cases, most lifters will want the right amount of fat incorporated into their repast prep macros.
Only how much — or how little — is the correct amount? Whether it is fat or the other two macronutrients, getting them in the correct proportions can enhance your fat loss, amend your function in the gym, and enable you to stay on track with your diet. You tin jump into our macronutrient calculator below to discover out exactly how much of each macro you lot need:
Macronutrient Calculator
Age
Sex activity
Tiptop
Weight
Goal
Activeness Level
Accommodate Protein
Total Calories: Per Twenty-four hours
Your Daily Macronutrients:
| Recommended | Daily |
|---|---|
| Poly peptide | (g) |
| Carbs | (thou) |
| Fat | (m) |
How to Meal Prep for Bodybuilding
If you lot've always wanted to make your whole week's diet airtight in advance, you're in the right place. Repast prepping may look like a complex or intimidating process from the exterior, simply we can interruption it all down footstep-past-pace to aid you level up your diet game.
Step 1 — Program and Purchase
An important early consideration is that once you've prepped your weekly meals, you're stuck with them. Plainly rice and grilled chicken is a bodybuilder'due south staff of life and butter, but it might not be so appetizing on the eighth portion of the week. Buying in bulk is too generally more than economical — and so figure out what you like to eat and purchase a lot of it.
For a balanced meal, include a source of high-quality protein at each meal ,add in a carbohydrate source, and make sure yous're getting some fruits and vegetables equally well.
Protein Sources for Repast Prep
- Chicken chest
- Basis beefiness
- Salmon
- Tilapia
- Steak
- Hard-boiled eggs
Carbohydrates for Meal Prep
- Brownish rice
- Quinoa
- Sweet potatoes
- Whole wheat pasta
- Oatmeal
Vegetables for Repast Prep
- Spinach
- Green beans
- Kale
- Broccoli
- Brussels sprouts
Pace two — Prep It Up
Once you've assembled your grocery list, the next footstep is to get to cooking. Make sure you've selected foods and cooking methods that hold up well to multiple days of storage. Be cautious near using lots of oil or sauces, as they may not sit down well in a container with protein or leafy greens.
A few helpful tips for the culinary tornado that is about to blow through your kitchen — showtime, become good at multitasking. You can bake your chicken breast while steaming your veggies, there'southward no need to do things one at a time. And if you lot ain a rice cooker, and then yous tin run that while everything else is heating upwardly.
Second, get organized ahead of time. You tin shave many, many minutes off your time in the kitchen if your kitchen is clean, your knives are sharp, your proteins are trimmed, and your veggies are chopped before you fire upwards the oven.
Third, and mayhap most important of all, make it fun. There's no need to slave and toil away in silence. Repast prep can be a fourth dimension to plan out your week's workouts, throw on your favorite Netflix show, catch up on a good podcast, or even smash a quick at-home workout while your food is in the oven or crockpot.
Pace 3 — Measure Twice, Prep Once
One time yous've put your culinary skills to work in the kitchen, break out the food scale and a reliable calculator. If you picked up plenty whole foods to division across all your weekly meals, some uncomplicated arithmetic should ensure you have consistent amounts of protein, carbohydrates, and vegetables in each container.
In one case everything is divided and boxed up, information technology is helpful to label each container with the total calories and macronutrient breakdown, fifty-fifty if all your meals are the aforementioned. Once you've cleaned upwardly and your meals are safely tucked away in the refrigerator or freezer, you're set for the week.
Divide upwardly your nutrient into a number of repast packages, ensuring you take healthy portions of protein, carbohydrates, fat, and calories in each meal.
What to Consider Before Starting Meal Prep
Whether yous're a competitive bodybuilder or recreational gym rat, meal prepping might seem like a no-brainer. Afterwards all, articulate command of every aspect of nutrition and training is essential for long-term physique development. Before you bite the proverbial bullet, there are some considerations.
Monotony
The nature of meal prep is both a tremendous asset and a potential liability depending on your relationship with nutrient. Since you tin can simply really prepare so many unique meals at a time, there's a good chance that it gets slow or irksome eventually.
If you need full command over your diet to feel sane, meal prep is right upwards your alley — but the repetitious eating may end upward threatening your sanity in a dissimilar style.
Y'all might find success in breaking upwardly meal prep monotony by picking different "themes" each week, provided your calorie and macro needs can arrive work. Try Mexican nutrient one calendar week, Greek the next — in that location's a lot of options out at that place.
Fourth dimension Investment
At that place's no question that meal prep is a time-saver overall. All the same, cooking in bulk does require a lot of fourth dimension in the kitchen in i day — it is not uncommon to devote an entire Sunday afternoon to cooking and cleanup. If you're already quick with the skillet and can whip up meals in a flash, several hours of preparation all at once may not cease up being that efficient.
Diligence
Perhaps the near important point of all is that constructive meal prep requires diligence. For physique aficionados, this should be familiar territory, as anyone dedicated to their game in the gym knows how important it is to measure out everything from their portions to the plates on the barbell. But meal prep for bodybuilders only works if everything is properly deemed for, so make certain y'all're committed to counting it all properly before you become to work in the kitchen.
The Whole Plate
What the average person may call an obsession, people who pay their dues in the gym regularly would simply phone call dedication. This goes doubly for nutrition — if you have high aspirations for your body, going the extra mile in the kitchen equally well every bit the weight room just makes sense.
Meal prepping isn't for everyone, merely if yous're constrained for time, dedicated to making the Olympia stage, or just want to be more meticulous about how you approach your diet, information technology might be worth giving it a shot.
References
- Duffey, Grand. J., & Popkin, B. M. (2011). Free energy density, portion size, and eating occasions: contributions to increased free energy intake in the United States, 1977-2006.PLoS medicine,8(half-dozen), e1001050.
- Verboeket-van de Venne, W. P., & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and free energy metabolism. International periodical of obesity and related metabolic disorders : journal of the International Clan for the Study of Obesity, 17(1), 31–36.
- Leidy, H. J., & Campbell, Westward. West. (2011). The consequence of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies. The Journal of nutrition, 141(1), 154–157.
- Kahleova, H., Lloren, J. I., Mashchak, A., Hill, Yard., & Fraser, Chiliad. E. (2017). Meal Frequency and Timing Are Associated with Changes in Trunk Mass Index in Adventist Health Study ii. The Journal of diet, 147(9), 1722–1728.
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Source: https://barbend.com/bodybuilding-meal-prep/
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