For those of you who do not know, meal prep is where you devote a couple hours out of your week to prepare meals for the next few days, or even for the whole week.
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Remember fat loss boils down to the equation of calories in versus calories out and there are more variables in determining your calorie requirements than just your weight. Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day! You must take your hat off to bodybuilders who successfully maintain and complete their pre-competition diet and training program. To often people will use two different diet plans for their cutting and bulking without giving any regard to the fact that calories need to be slowly increased when bulking and slowly decreased when cutting. There are many different opinions on exactly how this should be done but the overwhelming consensus is that it will produce optimal results.
Do you even……Lifting weights that are too light will not stimulate all three subcategories of type-two muscle fibres.
Don't do too much cardio first thing in the morning on an empty stomach depleting glycogen stores to the point where it interferes with your evening weight training session.
Being contest ready too late in the game will not allow one to gain the desired fullness come contest day. Don’t aim for a particular weight class – aim for the right bodyweight for you and let the weight class take care of itself. Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates. Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils). I took the ‘less’ out of “Meatless” Monday and added chicken breasts to the peanut sauce noodles leftovers. Vega is launching a new Fuel Your Better resource site to help YOU with your nutritional needs during training (or life). You can check out suggestions on everything from what to eat during marathon training to how to deal with hitting the wall and muscle soreness. I made Cuban style black beans and a pork tenderloin in the crock pot Monday, so I’ve been eating that all week.
I hated the idea of meal prepping and resisted it for the longest time, but last year I started batch cooking on the weekends and it’s so nice when I get home to just pop something in the microwave. It seems overwhelming, but I assure you, once done, it really makes eating healthy an effortless decision. You can portion every meal for the week, meals for the next couple of days, or even just meals for the following day and put the rest of the food into larger, separate tupperwares and portion out each night). If you have any questions, feel free to stop by either of our stores (Littleton or Denver) and ask away!


Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency.
Your genetics, gender and level of physical activity will mean every individual is different. It is no small feat and requires scrupulous discipline and bodybuilders have often proven that they are some of the best and most knowledgeable dieters on the planet. Radically altering your calorie intake overnight is either going to cause excessive fat gain if you are bulking or muscle loss if you are cutting. If you are trying to reduce your daily calorie intake by 150 calories every week then you will need to be very deliberate with your meal preparation.
When you significantly increase your calorie intake for one day it causes your metabolism to speed up and then allows you to more easily hit a calorie deficit on the following days. Taking the “I’m all diet” approach is your own loss, if you’re natural then you had better construct the right approach to supplementation or you will come off second best every time.
If you eat right, and take the right supplements then you do not need to overcompensate by overtraining cardio or anaerobic training. Aiming for the wrong weight classes is a rookie error which leaves many a competitors looking out of place. We often see people who are exacting on everything but neglect the importance of being ruthless with their water intake. A common mistake is not ingesting enough testosterone, muscle, and joint supporting essential fats. I’m eating some cheese and crackers courtesy of Cabot while I decide on what I’m going to make. I usually add berries (raspberries most often, since they mask the powder’s flavor best), almond milk, maybe some PB (or PB2), frozen greens, chia.
Sometimes we cook up extra chicken on the weekend when we’re having it for dinner and I have to admit it is nice to have it around in a pinch. I don’t completely prep everything, but I try to make it so it can be put together quickly when I am ready to eat. But today I packed a peach, an avocado and some raw almonds to go along with whatever I buy for lunch. This weeks lunch-Costco Kale salad mix (thanks to your posting of it, it is SOOO good!) with a Quinoa, sweet potato & black bean cassarole. I make a HUGE salad on Sunday nights that usually lasts 3-4 lunches and then the rest of the week is some kind of left over from dinners. The views I express are mine alone, based on my own experiences, and should not be taken as medical advice. When faced with the choice of going out to eat for lunch (which will most likely be expensive and unhealthy), or simply eating the meal you have packed, you will find how easy it really is to eat clean. Bodybuilders will actually start to manipulate their macronutrient intake as early as 5 months before a competition date. Ideally when you are switching between a bulking and cutting cycle you want to adjust your daily calorie intake down by about 150 calories every week.


150 calories is about 40g of carbs or just 15g of fats, therefore strictly measuring all your ingredients during meal preparation is essential. High carb days also help to refuel muscle glycogen levels which improve energy and strength levels for training. The majority of fat loss and muscle gain should come from proper supplementation and nutrition.
Choose a target bodyweight that will leave you as lean as you can possibly be regardless of the weight class you end up in. This can differ from person to person so determine how much water is correct for you and measure it accordingly. I am a certified running coach, but am sharing my own training - not providing a program for you. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly. Typically this means gradually decreasing carbohydrate and dietary fat while slowly increasing calorie intake from protein. The more gradually you do the calorie reduction that more chance you will give your body to adapt to the lower levels of calories and therefore maintain more muscle mass.
If you are just making approximations by eye then you might as well not even bother with gradual calorie reduction. The easiest way to manage carb cycling is to have 6 days of consistent diet as per this diet program and then one high carb day every week. Different people use different methods to stay motivated, find what works for you and use it. Please speak with a medical professional before making any changes to your diet or exercise. That being said this program is designed as a diet plan that you would be using while cutting to around 7-8% body fat.
There is nothing worse than losing all your fat only to find out that you have lost all your muscle as well, phasing calories down is the key! The best day to do a high carb day is the day of your most intense training which should be leg day but this is not essential.
Affiliates: Please note that affiliate links and sponsored posts may pop up on RER from time to time. To get to lower body fat percentages simply requires phasing out the dietary fat intake out of this diet plan.
Please allow me to clarify that last sentence, it is not essential that your high calorie day be on your leg day but it is however essential that you do your leg training day!




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