cleanbulking

My Weekly Meal Prep 9

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Looking for new ideas for your weekly meal preps? You came to the right place! My hopes are these weekly meal prep posts will help you on your fitness journey. No matter how many hours you spend in the gym, without proper nutrition, you will eventually plateau. If you have ever wondered why you’re not seeing the results, you may want to look at what you’re eating. Sorry for the harsh reality check, but it’s easy to tell the difference from those with a healthy diet and those without. The good news is, once you clean up your diet you will be amazed with how quickly the results will come.

If you’re unsure about what “Meal Prepping” is check out my article called “Meal Prepping 101: Muscles Are Made In The Kitchen” for more information. Also, check out the WaterJugFitness YouTube channel for FREE meal plan videos and downloadable instructions. Lets get fit together!

Check out my weekly meal prep for the week of March 28th, 2016.

March 28th, 2016 Meal Prep

March 28th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
  • 10 oz. Idaho Russet Potatoes
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper
  • 1 1/2 Cups Green Beans
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 625
Protein: 59g
Carbs: 59g
Fat: 17g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
  • 1 Cup Rice
  • 1 1/2 Cups Green Beans
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 637
Protein: 58g
Carbs: 59g
Fat: 18g

Things To Note

These are just 2 of the meals I eat throughout the day. As noted, one is my post workout meal and the other is my lunch. I eat many other meals but these are the only meals needing prepped in advance. The other meals can just be made the day of or easily heated in the microwave. For example, my breakfast might be something like 2 packets of oatmeal and 2 tbsp. peanut butter. Or another example would be the Tuna sandwich I eat in the afternoon but again, it is just prepared when I’m ready to eat. Also, all of the calories are taken from My Fitness Pal, which for most part is very accurate but could vary slightly depending on who created the item.

Share Your Experience

Please! I would love to hear about your meal prepping experience, recipes, or anything else you would like to share. So be sure to comment below, who knows, maybe I will feature one of your preps on this blog. Lets help one another to lead a healthier, happier lifestyle! Lastly, please don’t forget to follow @WaterJugFitness on Instagram and Twitter.

Click here to subscribe to the WaterJugFitness YouTube channel!

My Weekly Meal Prep 8

/ waterjugfitness / Leave a comment

Looking for new ideas for your weekly meal preps? You came to the right place! My hopes are these weekly meal prep posts will help you on your fitness journey. No matter how many hours you spend in the gym, without proper nutrition, you will eventually plateau. If you have ever wondered why you’re not seeing the results, you may want to look at what you’re eating. Sorry for the harsh reality check, but it’s easy to tell the difference from those with a healthy diet and those without. The good news is, once you clean up your diet you will be amazed with how quickly the results will come.

If you’re unsure about what “Meal Prepping” is check out my article called “Meal Prepping 101: Muscles Are Made In The Kitchen” for more information. Also, check out the WaterJugFitness YouTube channel for FREE meal plan videos and downloadable instructions. Lets get fit together!

Check out my weekly meal prep for the week of March 21st, 2016.

March 21st, 2016 Meal Prep

March 21st, 2016 Meal Prep

Meal 1 (Lunch)

  • 12 oz. Turkey and Beef Bake (I will create a video on this soon, it’s like meatloaf and it’s delicious)
    • 1/2 Cup Ground Oatmeal
    • Extra Virgin Olive Oil
    • Steak Seasoning
  • 1 1/2 Cups Fresh Green Beans
    • Extra Virgin Olive Oil
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 700
Protein: 52g
Carbs: 41g
Fat: 37g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
    • Sea Salt
    • Pepper
  • 10 oz. Red Potatoes
    • Extra Virgin Olive Oil
    • Garlic Salt
    • Pepper
  • 1 Cup Asparagus
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 656
Protein: 65g
Carbs: 63g
Fat: 20g

Things To Note

These are just 2 of the meals I eat throughout the day. As noted, one is my post workout meal and the other is my lunch. I eat many other meals but these are the only meals needing prepped in advance. The other meals can just be made the day of or easily heated in the microwave. For example, my breakfast might be something like 2 packets of oatmeal and 2 tbsp. peanut butter. Or another example would be the Tuna sandwich I eat in the afternoon but again, it is just prepared when I’m ready to eat. Also, all of the calories are taken from My Fitness Pal, which for most part is very accurate but could vary slightly depending on who created the item.

Share Your Experience

Please! I would love to hear about your meal prepping experience, recipes, or anything else you would like to share. So be sure to comment below, who knows, maybe I will feature one of your preps on this blog. Lets help one another to lead a healthier, happier lifestyle! Lastly, please don’t forget to follow @WaterJugFitness on Instagram and Twitter.

Click here to subscribe to the WaterJugFitness YouTube channel!

My Weekly Meal Prep 7

/ waterjugfitness / Leave a comment

Looking for new ideas for your weekly meal preps? You came to the right place! My hopes are these weekly meal prep posts will help you on your fitness journey. No matter how many hours you spend in the gym, without proper nutrition, you will eventually plateau. If you have ever wondered why you’re not seeing the results, you may want to look at what you’re eating. Sorry for the harsh reality check, but it’s easy to tell the difference from those with a healthy diet and those without. The good news is, once you clean up your diet you will be amazed with how quickly the results will come.

If you’re unsure about what “Meal Prepping” is check out my article called “Meal Prepping 101: Muscles Are Made In The Kitchen” for more information. Also, check out the WaterJugFitness YouTube channel for FREE meal plan videos and downloadable instructions. Lets get fit together!

Check out my weekly meal prep for the week of March 14th, 2016.

March 14th Meal Prep

March 14th Meal Prep

Meal 1 (Lunch)

  • 12 oz. Turkey and Beef Bake (I will create a video on this soon, it’s like meatloaf and it’s delicious)
    • 1/2 Cup Ground Oatmeal
    • Seasoned with Extra Virgin Olive Oil
  • 1 Cup Peppers (Mixed)
    • Seasoned with Extra Virgin Olive Oil
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 640
Protein: 49g
Carbs: 34g
Fat: 35g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Tenderlions
    • Seasoned with Extra Virgin Olive Oil and Zesty Italian Dressing
  • 10 oz. Red Potatoes
    • Seasoned with Extra Virgin Olive Oil, Garlic Salt, and Pepper
  • 1/2 Cup Asparagus
    • Seasoned with Extra Virgin Olive Oil, Garlic Salt, and Pepper
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Zesty Italian Dressing

Total Calories: 682
Protein: 61g
Carbs: 61g
Fat: 22g

Things To Note

These are just 2 of the meals I eat throughout the day. As noted, one is my post workout meal and the other is my lunch. I eat many other meals but these are the only meals needing prepped in advance. The other meals can just be made the day of or easily heated in the microwave. For example, my breakfast might be something like 2 packets of oatmeal and 2 tbsp. peanut butter. Or another example would be the Tuna sandwich I eat in the afternoon but again, it is just prepared when I’m ready to eat. Also, all of the calories are taken from My Fitness Pal, which for most part is very accurate but could vary slightly depending on who created the item.

Share Your Experience

Please! I would love to hear about your meal prepping experience, recipes, or anything else you would like to share. So be sure to comment below, who knows, maybe I will feature one of your preps on this blog. Lets help one another to lead a healthier, happier lifestyle! Lastly, please don’t forget to follow @WaterJugFitness on Instagram and Twitter.

Click here to subscribe to the WaterJugFitness YouTube channel!

My Weekly Meal Prep 6

/ waterjugfitness / Leave a comment

Looking for new ideas for your weekly meal preps? You came to the right place! My hopes are these weekly meal prep posts will help you on your fitness journey. No matter how many hours you spend in the gym, without proper nutrition, you will eventually plateau. If you have ever wondered why you’re not seeing the results, you may want to look at what you’re eating. Sorry for the harsh reality check, but it’s easy to tell the difference from those with a healthy diet and those without. The good news is, once you clean up your diet you will be amazed with how quickly the results will come.

If you’re unsure about what “Meal Prepping” is check out my article called “Meal Prepping 101: Muscles Are Made In The Kitchen” for more information. Also, check out the WaterJugFitness YouTube channel for FREE meal plan videos and downloadable instructions. Lets get fit together!

Check out my weekly meal prep for the week of March 7th, 2016.

March 7th Meal Prep

March 7th Meal Prep

Meal 1 (Lunch)

  • 8 oz. Baked Chicken
    • Seasoned with Extra Virgin Olive Oil
  • 3/4 Cup Rice
  • 1 Cup Green Beans
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 677
Protein: 58g
Carbs: 67g
Fat: 18g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken
    • Seasoned with Extra Virgin Olive Oil
  • 1 Cup Rice
  • 1 Cup Green Beans
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 767
Protein: 59g
Carbs: 86g
Fat: 18g

Things To Note

These are just 2 of the meals I eat throughout the day. As noted, one is my post workout meal and the other is my lunch. I eat many other meals but these are the only meals needing prepped in advance. The other meals can just be made the day of or easily heated in the microwave. For example, my breakfast might be something like 2 packets of oatmeal and 2 tbsp. peanut butter. Or another example would be the Tuna sandwich I eat in the afternoon but again, it is just prepared when I’m ready to eat. Also, all of the calories are taken from My Fitness Pal, which for most part is very accurate but could vary slightly depending on who created the item.

Share Your Experience

Please! I would love to hear about your meal prepping experience, recipes, or anything else you would like to share. So be sure to comment below, who knows, maybe I will feature one of your preps on this blog. Lets help one another to lead a healthier, happier lifestyle! Lastly, please don’t forget to follow @WaterJugFitness on Instagram and Twitter.

Click here to subscribe to the WaterJugFitness YouTube channel!

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: Feeding Time

/ waterjugfitness / 8 Comments

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.