Author: waterjugfitness

Meal Prepping 101: Muslces Are Made In The Kitchen

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Why You Should Try Meal Prepping

You’ve been hitting the gym on a regular basis, eating better but you’re still not seeing the results. Whether you’re trying to lose weight or gain muscle it all starts in the kitchen. Meal prepping might seem like a foreign concept, I know it was for me but it’s crucial for reaching your fitness goals. So what exactly meal prepping?  It’s nothing more than planning and cooking all of your meals in advance for the week.

What You Need To Know

Before you go buy a bunch of Banquet Salisbury Steak frozen dinners and call it meal prepping. You should know this will not get you any closer to your fitness goals, unless your goal is to be a fat ass. Sounds harsh but it’s the truth. The purpose of meal prepping is to eat real, healthy food. This will also help you to cut of the amount of processed foods as well as excess sugars and fats.  Each prepped meal would ideally include protein, carbs and healthy fats. Keep in mind, someone trying to lose weight would have a different meal prep than someone trying to bulk up. Below are a few great healthy meal ideas for breakfast, lunch and dinner that could be easily prepped.

Breakfast: Lose Weight

  • 1/2 Cup Oatmeal
  • 1 Apple
  • 8oz. Milk

Breakfast: Bulk Up

  • 1 Scoop Protein (Optimum Nutrition 100% Gold Standard Whey is my preference)
  • 2 Eggs
  • 2 Egg Whites
  • 1 Cup Oatmeal
  • 1 Apple

Lunch: Lose Weight

  • 6oz. Chicken
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/2 Cup Rice
  • 1 Cup Vegetables

Lunch: Bulk Up

  • 8oz. Chicken
  • 1 1/2 tbsp. Extra Virgin Olive Oil
  • 8 oz. Baked Potato
  • 1 Cup Vegetables

Dinner: Lose Weight

  • 6oz. Tilapia
  • 1/2 Cup Low-Fat Cottage Cheese
  • Side Salad
  • Balsamic Vinaigrette Dressing

Dinner: Bulk Up

  • 8oz. 97/3 Lean Ground Beef
  • Whole Wheat Bun
  • 1/2 Cup Low-Fat Cottage Cheese
  • Side Salad
  • Balsamic Vinaigrette Dressing

For more great meal prep ideas and full weekly meal plans click here. If you have any meal prepping suggestions or meal plans you like I would love to hear about them. Leave a comment below! Be sure to follow WaterJugFitness on Twitter and Instagram. Also go check out the Water Jug Fitness YouTube channel.

#WaterJugFitness

What’s With The Gallon Jug?

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The Dude With The Jug

Have you ever seen someone in the gym carrying a gallon jug of water? That guys is usually me. But why? Well, one reason being I drink a gallon of water a day. Water has numerous benefits when it comes to living a healthy lifestyle. Check out few of the great water benefits you might not have known.

Water Benefits

  • Weight Loss
  • Food Suppressant
  • Boosts Metabolism
  • Flushes Toxins
  • Relieves Headaches
  • Healthier Looking Skin
  • Muscle Growth aka. GAINS
  • Improved Endurance

If you’re not drinking at least eight 8-ounce glasses of water a day you’re only hurting yourself.

What The Jug Has Done For Me

Whether you drink from a gallon jug, water bottle, or shaker it makes no difference. Drinking from a gallon jug just makes it simple to track my daily water intake. It also motivates me to drink more water and fewer carbonated beverages which are generally loaded with sugar. So the point here is not to get you to drink from a gallon jug, even though I hope you do. My point is to get you to look at your daily water intake and drink more.

Water Jug Motivation

My water jug motivates me to get in the gym! Almost every water jug I have has a motivational quote or something to inspire and keep me focused. Check out just a few of my jugs below and let me know what you think. Also, if you have any ideas on what else I could put on my jug I would love to hear it. Leave a comment and feel free to tag #WaterJugFitness on Instagram and Twitter with your own water jug pictures.

IMG_0046

Also be sure to check out the Water Jug Fitness YouTube channel for Fitness tips and motivation!

References
http://www.huffingtonpost.com/hannah-helsabeck/10-amazing-benefits-of-dr_b_5798440.html
http://www.livestrong.com/article/424740-what-are-the-benefits-of-drinking-a-gallon-of-water-a-day/
http://www.bodybuilding.com/fun/ask-the-ripped-dude-can-water-help-me-lose-weight.html
http://www.webmd.com/diet/features/water-for-weight-loss-diet

The Starter Stack

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What’s “The Starter Stack”? Good question, it’s two supplements I started taking daily to increase muscle volume and strength. Do I think supplements are important for meeting your fitness goals? Yes! When I first started working out I had no clue about proper supplementation. My thoughts were, “they can’t really help that much”. After a few months into working out, I decided to purchase a few supplements. I didn’t want to purchase them right away as I wasn’t sure if I would even stick with lifting. Once I became more dedicated to the fitness lifestyle, I started taking both a protein and a creatine supplement. Body Fortress Super Advanced Creatine HP BSN SYNTHA-6 Protein

Let The Gains Begin

With just these two supplements alone I was able to pack on 10lbs in a couple months. Before you start saying I bet it was mostly water weight and fat.  Good job, you would be correct.  Most of it was water weight with a little bit of fat but there was also a drastic increase in muscle volume.  The creatine allowed me to work harder and push out more reps.  Instead of benching 95lbs for a few reps, I could do 135lbs one time. You may laugh but it was progress. Guess what, the progress is what kept me going back for more! What about the protein supplement? The protein was essential for building muscle. Since I was not getting enough protein in my everyday diet I was unable properly recover and repair broken down muscles. So if you decide to start taking Body Fortress Super Advanced Creatine HP and BSN SYNTHA-6 Protein beware of the side effects (sarcasm).

Benefits

  • Increased muscle volume
  • Increased strength
  • Increased focus
  • Gains

Again, it’s completely up to you whether or not to take supplements and which ones. If you do decide to start taking supplements I strongly recommend looking into the consumer ratings and reviews. If there are any supplements you swear by please leave a comment and I would love to try them out, if I haven’t already. Now be sure to go follow WaterJugFitness on Twitter and Instagram. Also go check out the Water Jug Fitness YouTube channel for supplement reviews and more!   References http://www.bodybuilding.com/fun/creatine-q-and-a-top-17-questions-answered.html

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List

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Trying to gain a few extra pounds of lean muscle? Here’s what you do, go to McDonald’s get 2 double quarter pounders with cheese, a large fry, chocolate shake, and apple pie. If this is what you would call clean bulking, we have issues. Clean bulking focuses on eating real food. Try to avoid processed foods as these are generally packed with added sugars and fats.  This meal prep is broken down into 3 different parts. If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first.

Part 1 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Grocery List

  • Red Delicious Apples – $2.99
  • Old Fashioned Oats – $2.99
  • Peanut Butter – $3.49
  • Grape Jelly (No High Fructose Corn Syrup) – $2.69 
  • Almonds – $7.99
  • Rice – $1.89
  • 2lb Bag Idaho Potatoes – $0.99
  • Ritz Whole Wheat Crackers – $2.77
  • Extra Virgin Olive Oil – $6.89
  • Mayo Reduced Fat – $3.49
  • Dill Relish – $2.79
  • 2 Loafs Whole Wheat Bread – $4.38
  • 5 Cans Tuna In Water – $3.45
  • 2 Dozen Eggs – $2.50
  • 12lbs Boneless Skinless Chicken Breasts – $24.46
  • 2 Bags Frozen Broccoli Cuts – $4.58
  • 2 Unsweetened Almond/Coconut Milk’s – $6.58
  • Large Container Low-Fat Cottage Cheese – $2.99
  • Small Container 4% Cottage Cheese – $1.25
  • Gallon of water – $0.97

Grand Total $90.13

The items italicized at the beginning of the grocery list will last for 2 weeks. The following items will last for more than 3 weeks: Crackers, Grape Jelly, Rice, Mayo, Oats, Almonds, Dill Relish, and Olive Oil.

You’re Ready For Part 2

Go check out the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack article now. If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack

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If you haven’t read the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List article, go check it out now. If you have, you’re ready to start cooking! Not the greatest cook in the world? Don’t worry, everything you need to know is broken down below.

Part 2 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Cooking Utensils Required

Cooking Directions!

Potatoes

  1. Preheat oven to 425 degrees F.
  2. Rinse potatoes.
  3. With a fork or knife pierce potato in several places.
  4. Wrap in tinfoil.
  5. Place in the oven for 45 minutes or until soft.

Chicken

  1. Cover cooking pans in tinfoil.
  2. Spray cooking pans with coconut oil.
  3. Place chicken on cooking pans with small separation between each piece
  4. Add desired seasoning.
  5. Place in the oven for 25 minutes.

Rice

  1. Put 2 cups of rice in rice cooker.
  2. Add 3 1/2 cups of water.
  3. The rice cooker will do the rest!

Eggs

  1. Place eggs in cooking pot.
  2. Fill with water until eggs are fully submerged (should be at least an inch of water covering the eggs).
  3. Cook on medium high until boiling.
  4. Once boiling, turn to low and cook for an additional 15 minutes.
  5. Dump the hot water.
  6. Add cold water and ice cubes to chill.
  7. Wait 10 minutes and peel.

Broccoli

  1. Place 2 packages of broccoli in large cooking pot.
  2. Fill with water until fully submerged.
  3. Cook on medium high heat for 20 minutes.

Ready To Package!

Now that you have all the food cooked lets package it up!

Meal One (5 Containers)

  • 8 oz. Chicken
  • 8 oz. Potato
  • 1 Cup Broccoli
  • 1 1/2 tbsp. Extra Virgin Olive Oil

Meal Two (5 Containers)

  • 8 oz. Chicken
  • 1 Cup Rice
  • 1 Cup Broccoli

You’re Ready For Part 3

You may be wondering what about all the other food? Good question, but don’t worry I will go over the rest in the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time article. Go check it out now! If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

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It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. You’ve turned the grocery list in part 1 into prepped and packaged meals. The only thing left to do is plan your meals to optimize growth. What do I mean by this? It’s crucial to plan your meals accordingly to when you workout.  I know they say breakfast is the most important meal of the day but in my world it’s the pre and post workout meals. Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm.

Part 3 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Eat Up, Meal Time

Full breakdown of meals and calories per meal.

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:00 – 7:30am

(210 Calories P-26g/C-7g/F-8g)

Breakfast 2: 9:00 – 9:30am

(675 Calories P-35g/C-79g/F-25g)
  • 1 Cup Oats
  • 1 Red Delicious Apple
  • 4 Large Eggs

Lunch 1: 11:45pm – 12:15pm

(616 Calories P-61g/C-43g/F-27g)
  • 8 oz. Chicken
  • 8 oz. Potato
  • 1 Cup Broccoli
  • 1 1/2 tbsp. Extra Virgin Olive Oil

Lunch 2: 2:00 – 2:30pm

(785 Calories P-41g/C-57g/F-47g)
  • 2 Slices 100% Whole Wheat Bread
  • 5 Whole Wheat Crackers
  • 1 Can Tuna In Water
  • 1 1/2 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Reduced Fat Mayo
  • 1 tbsp. Dill Relish
  • 26 Almonds

Pre Workout Meal: 4:00pm

(660 Calories P-50g/C-75g/F-20g)

Post Workout Shake: 7:00pm – 7:30pm

(400 Calories P-41g/C-50g/F-4g)

Post Workout Meal 2: 8:00pm

(565 Calories P-62g/C-53g/F-12g)
  • 8 oz. Chicken
  • 1 Cup Rice
  • 1 Cup Broccoli
  • 16 oz. Unsweetened Almond/Coconut Milk

Snack: 10:00 – 10:30pm

(145 Calories P-18g/C-7g/F-5g)
  • 1/2 Cup LowFat Cottage Cheese
  • 1/4 Cup 4% Cottage Cheese

Protein: 329
Carbs: 371
Fat: 148
Total Calories: 4,026

You can do this! Believe me, I know it’s going to be hard eating this many calories but if you want to grow naturally you’ll find a way! Trust me when I say, it will get easier. I hope you enjoyed this meal plan! If you have any suggestions or want to chat about gaining weight please leave a comment below. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation.

Cheat Meals

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What’s a cheat meal?

How often should I eat cheat meals?

Should I schedule cheat meals into my routine?

These questions are very typical when it comes to cheat meals. Odds are you have read or heard many different opinions around the best approach. It can be overwhelming, I know, I’ve been there. So first and foremost, what is a cheat meal? To put it simply, cheat meals generally contain little to no nutritional value and contain large amounts of excess sugar, carbs, and fats. You could also call this junk food. Still not quite sure about what qualifies as a cheat?

Common Cheat Foods

  • Pizza
  • Candy
  • Donuts
  • Burgers
  • Fries
  • Soda
  • Ice Cream
  • Cookies
  • Etc…

Hopefully your starting to get the picture.

When To Eat Cheat Meals

Now that you know what is considered a cheat meal or cheat food lets talk about when to eat them.  Cheat meals, if used properly can be extremely beneficial for meeting your fitness goals. So you’re telling me, I can eat cheat meals and still get fit? You got it! It’s important to understand though if your not eating clean healthy foods on a regular basis, 80 – 90% of the time cheat meals will not be beneficial.  The reason cheat meals are beneficial for those who eat clean 80 – 90% of the time is because our bodies produce a protein called Leptin. Leptin is produced by fat tissue and aids in regulating appetite and energy.  After 72 hours, your body’s Leptin levels will drop significantly causing your metabolism and fat burning capabilities slow. So go ahead and eat that cheat meal because once you do your Leptin levels will return to normal and you can get back to burning fat. Typically, my cheat meals fall on a Wednesday and Saturday or Sunday. I will generally have 2 to 3 cheat meals a week but that’s just me.

Balance Is Key

You now know about cheat meals and when to eat them. The last point I want to talk about is maintaining balance between cheat meals and clean eating. As I said previously, if you aren’t eating clean 80 – 90% of the time cheat meals will not be beneficial for you in regards to reaching your fitness goals.  The key is to start slow and work your way up to consistently eating clean on a regular basis. Many of the people who don’t stick with it try to go 100% clean eating and once they don’t see any results after the first week they quit. Well the sad fact is one week of healthy eating and exercise won’t make up for years of bad eating habits. You have to remember you didn’t get the way you are in one week so why do you expect to lose it all in one week. Sorry folks, it’s not going to happen. Give it time, stay consistent, and eat healthy foods. Results will come!

From all the articles and videos I’ve watched one thing stands out, one healthy meal won’t make you skinny just as one unhealthy meal won’t make you fat. It’s all about consistency; eat healthy, train hard, and have a cheat meal when you need it.

#WaterJugFitness

References
http://www.bodybuilding.com/fun/5-ways-cheat-meals-can-improve-your-body.html

Fitness Transformation

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Fitness Transformation

Hey everyone, Jeff here with Water Jug Fitness! What better way to start things off than with a little fitness transformation! Over the past 4 years I’ve become very dedicated to living a healthier lifestyle. Leading a healthy lifestyle isn’t always easy, whether it’s not finding time to get to the gym or choosing a quick meal over the healthy one. I’ve been there, I work 50 plus hours a week (my choice) and have other obligations but I always find time to get my workouts in. Along the way I learned many lessons about proper dieting, supplementation, and training to help transform my body from a scrawny 135lbs to a solid 173lbs in 4 years.

               2010 (135 lbs)

Back in 2010, 135lbs.

         2014 (173 lbs)

2014 (173 lbs)

How Can I Help You?

Let me start by telling you, I’m not a professional certified trainer nor did I get any kind of fitness/nutritional degree.  My knowledge comes from hours upon hours of training in the gym.  Along with countless hours watching fitness videos and reading articles to learn more about proper technique, supplements, and dieting.  The way I train, diet, and supplement may not be considered by some to be scientifically correct but I’m producing results and it shows. People will often ask me, what do you do? What supplements are you taking? How much do you train? If you would have told me 4 years ago people would ask for my advice I would have laughed in your face.  If you’re tired of not seeing results or liking what you see you can change, it will just take a little hard-work and commitment. Good news, I’m here to help anyone looking for a little guidance or motivation. Please feel free to email me at waterjugfitness@gmail.com for any fitness questions you have. Now be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips and motivation. Also go check out the Water Jug Fitness YouTube channel for great fitness tips.