With the support of my husband, I’m now starting a gainer diet. This is my first time trying to meal prep AND gain.
I borrowed heavily from noodlesandbeef I started by adding activia yogurt to the morning shake to keep my digestive tract healthy.
Tomorrow I’ll make 3 dinners and ration them out. Idk if I should eat the same thing for lunch and dinner. :/ More research needed
This is beautiful.
Try and get as much bulk cooking done in one day as possible, otherwise you get into this trap of cooking bulking meals all week and it consumes so much time.
It’ll be slow at first, but once you get the hang of it your prep time will drop. I can do a week’s worth of food for four men in 3-4 hours.
Meal prep Sunday: Marinating 14 steaks and 36 chicken breasts. Roast veggies and quinoa as sides.
This is what it looks like to feed a house of bodybuilders. First two shipments of July’s protein powder. Waiting on four more for a total of 13 jugs.
Small update to my breakfast-replacement super shake (link is to old recipe) that I feel should be documented:
What is Chuck taking/eating that he gained 10 lbs in a week? Tell us the secrets!!!
Chuck is here, so he’ll answer your question:
I have six gainer shakes a day.
Yes, six. One when I wake up, one before gym, after gym, with lunch, after work, and before bed.
I take Optimum Nutrition Pro Complex Gainer with two cups of 2% milk. (Dylan note: together, thats 80g protein, 1,000 calories, 100g carbs)
For breakfast I eat Van’s Brown Rice Waffles. Yeah. Letsee, two of those. And then. Lunch and dinner are variable, but always include some sort of brown rice or quinoa. Lotsa of protein and vegetables.
And then I have snacks: cheese sticks, brie with brown rice crackers, and protein bars. And whole raw almonds.
Chuck edit #1:
Oops, forgot my supplements. No steroids, I don’t take creatine because of the caffeine I drink, Magnum Nutraceuticals Primer, CoQ10, Fish Oil, and thats all that I’m really taking.
Oh, and pre-workout, No2 Booster like NOXPLODE.
Here’s my commentary:
Chuck has a very receptive body to weight training and diet. He’s kind of a natural at gaining weight, which can be a double-edged sword. He doesn’t require much chemical assistance, its all about diet. So I’m putting him on a “clean bulk” diet. He’s allowed to have complex carbs like quinoa or brown rice and dairy.
Free cupcakes at work today.
My goal is to eat <60g carbs (net) a day.
I’ve already had 6g carbs from protein shakes.
The USDA estimates a 43g cupcake has 29g carbs. This cupcake is ~20g (source: office postal scale) and therefore has about ~13g carbs.
Verdict: I can eat this cupcake, but I shouldn’t.
Didn’t do meal prep last night so I have to eat my emergency tuna rations. Grumble.
MEAL PREP SUNDAY!
$280 for 70 meals (or 10 meals a day split between pup and I).
This weeks’ menu:
- Superfood breakfast shake (recipe)
- Chicken Adobo (recipe)
- Ceasar Salad (recipe, replace croutons with two cups sliced chicken)
- Turkey Meatloaf (recipe, omit breadcrumbs)
- Crockpot Honey Bourbon chicken (recipe, serve with mashed beans)
About 2 hours prep time. (Not including shake, which is made every morning, or the crockpot cook time).
Calculating my bodybuilding budget for the year to try and find savings.
My pup and I go through 7 jugs of Optimum Nutrition Whey protein a month, about $263.06.
This does not include the shakes we each have at work (1 jug each every month), creatine, glutamine, pre-workout shakes, or any other supplements.
Edit: I am a big fan of TrueNutrition.com and being able to customize your protein mix. However, the same protein mix is $361.25 (with shipping, including bulk discount and shipping coupon). Amazon wins if you only need a basic protein powder and free shipping.
How much do you think you spend on food a week? For both bulking and cutting?
My half of last week’s Costco bill was ~$80. This covered four meals a day for five days. Each meal is about $4. This cost also covers our breakfast shake which we drink every morning. Here’s what a typical day of eating looks like.
When bulking, we add brown rice and quinoa, which we buy very infrequently in bulk at Costco.
Protein shakes are extra $2/ea. At three-to-four shakes a day this adds ~$50 a week to my food costs.
On average, I spend about $150 on food a week. Its taken a lot of work to perfect my shopping and recipes to keep cost down…not too long ago, I spent $1,300 on food in one month because I ate out too much.
The trick is to shop and cook everything in bulk at the beginning of the week, then fill your fridge with pre-packed meals that you eat throughout the day. If you need inspiration, checkout the #MealPrepMonday tag on instagram.
Well I come from a family of bodybuilders all of them huge, cut, and doing it natural yet all their supplements claim some androgenic quality about them. I am rather slim and prefer it & I asked if there are supplements I could take that don't bulk and don't mess with my endocrine system and other than two brothers ask me why I wouldn't want that or my father say "no need for supplements other than aminos/vitamins/balanced diet..." I haven't gotten any identifiable item. Any idea what to take?
I can sympathise somewhat.
My step-father was a Masters-level professional bodybuilder, while vegan. Vegans can be a bit overbearing about their food beliefs, but when you combine that with the nutritional enthusiasm of a bodybuilder, it becomes a whole other monster.
I loved it. My step-dad was so passionate about food and training, it was infectious. When I talk diet, food combinations, or nutrition, I slip into the same diet-pitch he would use to lecture me on the value of amino acids.
Anyway, back to your question:
What supplements can you take if you don’t want to bulk?
You’re good, dude, you don’t need to supplement to keep your body exactly the way it is.
Hi sexy, your blog is pretty much interesting! I have a question for you.. Watching your schedules i see you eat huge amounts of proteine-shake at a time, but browsing the internet i've read human body can assimilate only 30/35g at a time (exceeding this limit proteins get wasted).. How does it work? Thanks ^^
This is a lie.
Meat and protein are digested at ~95% efficiency. If you eat a 290g ribeye steak (~70g protein) about 66g of protein will hit your blood stream.
hey I've had a look at you're blog especially the diet section but do you have like any tips on high protein meals? like for example you're typical eating habits through the day. I'm just curious because all though I'm kinda muscular I struggle to make time to eat. Also any very high protein filled foods i should eat on a regular basis? Thanks
It’s time for a new one, but I posted a day of bulking meals last year:
This information is a little out of date but the recipes are still very good.
These days, I eat five meals a day and four protein shakes to achieve me caloric and protein needs. My day today looks something like this:
- 50g protein shake within 30 minutes of waking up
- 50g protein post-workout shake
- 60g protein chicken salad
- Lunch with coworkers provided by work, aim for 50g protein
- 50g protein shake
- 60g protein bison stuffed bell pepper with goat cheese
- 40g protein roast salmon
- 50g protein shake
- 50g protein turkey meatloaf
- 50g protein bedtime shake
Total cost of food for today: $20
I’ll post a detailed recipe guide to bulk cooking with nutritional info soon as I stop being lazy about it.
Hi! I'm really impressed with your progress since you started lifting weights. I would like to ask the following : 1. Do you take supplements that are not necessarily geared towards bodybuilding (e.g. Garlic oil) ; 2. Are there specific health benefits to bodybuilding which are not visible (e.g. Improved immune system) and ; 3. Do frozen veggies and fruits work and taste as well as fresh ones when you add them to shakes? Thank you and I wish you well in terms of your post-surgery recovery.
Supplements I take that aren’t necessarily for bodybuilding
I’ve covered my bodybuilding supplements extensively, but I also take things for encouraging fat apoptosis, various nootropics, and all sorts of snake oil.
- Huperzine-A, 400mcg twice daily: I originally started taking Huperzine-A for its ability to naturally increase growth hormone secretion via acetylcholinesterase inhibition, but after a couple days of taking it I noticed the nootropic effects kick in. I was more alert, focused, creative, and I became really anxious and uncomfortable when I started slacking off…it makes it difficult to be lazy. This substance is being researched as a cure for chronic apathy. Amazing.
- Fish Oil, 3,000mg a day: specifically, I take the Nordic Naturals brand because it has the highest EPA content, and research shows that fish oil with more EPA causes muscle growth. Besides that, I take fish oil for general health, fat burning, increases absorption of protein, helps with sleep, does your taxes, and encourages release of IGF-1.
- 5htp, 300mg a day: I take this when I’m depressed to help me feel happy again. Its like a natural happy pill.
- BroccoMax, 3 pills a day: Another supplement I originally started taking for bodybuilding, broccoli is an aromatase inhibitor, keeping more of your testosterone as helpful androgens instead of converting into estrogen. I actually didn’t notice much effect from this, I don’t recommend it. I don’t know why I’m writing about it.
I treat food like medicine. Whole foods are more important that trying to complete your diet with extra supplements. I try to eat lots of fish, organic foods when affordable, macadamia nut oil for cooking…etc.
Health benefits of bodybuilding
You’ve already listed one of the big ones: more muscle mass means stronger immune system. I am sick less now than when I was skinnier. However, I wouldn’t advocate bodybuilding for people interesting in long lives. Bodybuilders wear their bodies down quickly and die 10-15 years sooner than their non-bodybuilding counterparts. Pro bodybuilders die even younger.
Yes. They’re often frozen at their peak flavour. Highly recommended for price, convenience, and taste.
Morning special protein shake
Pup is in charge of making our breakfast superfood shake each morning:
* Acai pulp
* 5g Glutamine
* 5g Creatine
* 50g Whey
* Royal Jelly (or raw honey)
* 2tbsp Flax Seed Oil
* Frozen Blueberries
* Frozen Spinach