Egg whites and oatmeal are staples of a body building diet whether one is bulking or cutting. Now that both of my boys are old enough to be in school our morning routine has changed and in the interest of time I simply put the oatmeal and egg whites in a smoothie.
I love all the “Do You Even” shirts and phrases being thrown around the gyms and social media…but any serious bodybuilder knows how important meal prep is to staying on target. So I have to ask the question…”Do You Even?” You’ll find that the team members making the success stories tab on this web site prepped their meals. It was all part of the plan to reach their goals. Certainly makes life easier. I made a short video to talk a little bit about the meal prep that I do, but more importantly I present some general concepts. Whether your are a Body Builder, or just someone looking to lose a few pounds, prepping your meals takes your to your results so much faster…and makes your week incredibly easy!
Over the past 3 months I have really tightened up on my diet for my bodybuilding goals. My current meal plan calls for 2 cups of egg whites and 1/2 cup of oatmeal in the morning along with a 1/2 cup of berries. So I came up with a different way to get this meal in.
Chocolate Shakeology Eggwhite Pancakes
1 scoop of Chocolate Vegan Shakeology
1/2 Cup of Oatmeal
1.5 cups of egg whites
1/4 cup of sugar free pancake syrup
1/2 cup of strawberries
1 table spoon of instance coffee
Do to the response from the the T25 Challenge Group I thought I would make another recipe video for those who chose the Strawberry flavor in their T25 Challenge Pack. Since we got back from Summit, MaryJane has been replacing her lunch since it is her most inconvenient meal with the kids at home, and it also gives her energy for her Body Beast afternoon workouts. I happened to be home for lunch one day when she made her recipe and it reminded me of a smoothie I used to pay $8 for at Smoothie King. It was called the Strawberry Hulk and it had > 900 calories! This recipe taste even BETTER than that recipe and comes in at half the cost and has only 290 calories! If you use 1/4 cup of fruit instead of 1/2 cup of fruit that this recipe calls for then the total calorie value of this shake drops to 243 calories.
1 scoop Strawberry Shakeology
1/2 cup of blueberries
1/2 cup of watermelon
1 cup of unsweetened almond milk
1.5 cups of ice
Calories from carbs: 172
Calories from protein: 74
Calories from fat: 44 Total Calories: 290
If it were up to me…I would eat Reese’s peanut butter cups 24/7. But that is not going to take me to my fitness goals. So my breakfast satisfies my craving for Peanut Butter and Chocolate. I have been making the “Banana Nutter” recipe for a while now, but my brother in law recently put me on powdered peanut butter (pb2). Love this stuff! Has 150 less calories per serving than regular peanut butter and gives me that peanut butter taste!
Banana Nutter (modified)
-1 scoop Chocolate Shakeology
-2 Table Spoons of PB2
-6 ounces off unsweetened almond milk
-8 ounces of water
Grams/Calories from Fat Grams: (6.5g / 58.5):
Grams/Calories from protein: (24g/ 96)
Grams/Calories from carbs: (51g / 204):
Total Calories: 358
I hear a lot of people talking about whether or not it is good to eat a late night snack. Well I lost 35 lbs in 6 months eating one, and I love my 6th meal of the day! This is the snack I used on a fat shredder diet. It is protein rich and has fast digesting whey along with slow digesting casein proteins from the cottage cheese to feed your body through the night.
A lot of people use My Fitness Pal and other apps to keep up with the calories. I just wanted to show you how I count calories for myself and my clients (who also get personalized nutrition plans in spreadsheets). If you don’t get anything else from this video then at least remember this: 1 gram of fat = 9 calories, 1 gram of protein = 4 calories, 1 gram of carbohydrate = 4 calories, and most manufacturers don’t count calories of carbs from fiber.
Over the weekend my family and I went to some local Fall Festival with the kids and my wife packed some snacks and actually a lunch for everyone (I had no idea). I completely underestimated how long the day would run as we went to a local park after the Fall Festival and we arrived about lunch time. With Body Beast and Body Building in general, you almost have to make a conscious effort to eat, even when you are not hungry. You have to feed the machine! As we were getting the food out, I discovered that she packed my 1/3 box of wheat pasta and found a bag of almonds. My wife is awesome in that she remembered to bring what I needed even though I completely forgot. So I sat there eating my 1/3 box of wheat pasta and 1/4 cup of almonds right there on the park bench. Even on the weekends you need to be a food carrier!
So every day I bring a lot of food to work for snacks, lunch, and sometimes dinner. The Book of Beast talks about being “Food Carriers,” but before we can be “Food Carriers” we must be “Food Preparers” so that is why I put this video together. It shows how little time it takes to prepare my lunches, snacks, and dinners. I’m tired of hearing excuses like “I can’t cook!” or “I don’t have time!” or whatever. If you can boil water and push a few buttons then you can eat what I am eating.
In my 4th week of Body Beast I found my self losing 2 lbs eating close to 4000 calories per day, so I decided to add a few calories to my morning Shakeology. Basically I just follow the Chocolate Banana Nutter recipe but just add 1/2 cup of old fashioned oatmeal to it and grind it up first. I also eat two English muffins with almond butter and flax seed with this shake.
1/2 cup of oatmeal (grind)
1 scoop of Shakeology
1 Tablespoon of peanut butter
10 ounces of water
10 ounces of ice