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My Weekly Meal Prep 18

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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.

Check out the video below for a full breakdown of all the groceries I purchased this week along with the prepping of the meals. Should be helpful, at least I hope!

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 June 27th, 2016.

June 27th, 2016 Meal Prep

June 27th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Grilled Chicken
    • Mrs. Dash Italian Medley Seasoning
  • 7oz. Baked Idaho Potato
  • 2 Servings Frozen Mixed Vegetables

Total Calories: 498
Protein: 60g
Carbs: 55g
Fat: 3g

Meal 2 (Lunch 2)

  • 6oz. Grilled Chicken
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 7oz. Baked Idaho Potato
  • 2 Servings Frozen Mixed Vegetables

Total Calories: 438
Protein: 47g
Carbs: 55g
Fat: 2g

Meal 3 (Post Workout Meal)

  • 8oz. Grilled Chicken
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 1 Cup Brown Rice
  • 1 1/2 Servings Frozen Mixed Vegetables

Total Calories: 530
Protein: 60g
Carbs: 60g
Fat: 5g

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 17

/ 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.

Check out the video below for a full breakdown of all the groceries I purchased this week along with the prepping of the meals. Should be helpful, at least I hope!

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 June 20th, 2016.

June 20th, 2016 Meal Prep

June 20th, 2016 Meal Prep

Meal 1 (Lunch)

  • 4 oz. Grilled Pork Chop
    • 1 tbsp. Big Daddy’s BBQ sauce
  • 4 oz. Oreida Sweet Potato Fries
  • 1 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 435
Protein: 28g
Carbs: 31g
Fat: 23g

Meal 2 (Lunch 2)

  • 4 oz. Grilled Pork Chop
    • 1 tbsp. Big Daddy’s BBQ sauce
  • 4 oz. Oreida Sweet Potato Fries
  • 1 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive OilTotal Calories: 435
    Protein: 28g
    Carbs: 31g
    Fat: 23g

Meal 3 (Post Workout Meal)

  • 9oz. Grilled Chicken
    • 1 tbsp. Various Marinades
  • 1 Ready to Serve Brown & Wild Rice
  • 1 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 622
Protein: 66g
Carbs: 56g
Fat: 15g

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 16

/ 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 June 13th, 2016.

June 13th, 2016 Meal Prep

June 13th, 2016 Meal Prep

Meal 1 (Lunch)

  • 6oz. Grilled Chicken
  • 1 Cup Broccoli
  • 1 tbsp. Mrs. Dash Marinade (Garlic Herb)

Total Calories: 226
Protein: 42g
Carbs: 9g
Fat: 3g

Meal 2 (Lunch 2)

  • 6oz. Grilled Chicken
  • 1 Cup Broccoli
  • 1 tbsp. Mrs. Dash Marinade (Sweet Teriyaki)

Total Calories: 246
Protein: 42g
Carbs: 15g
Fat: 3g

Meal 3 (Post Workout Meal)

  • 7oz. Grilled Chicken
  • 1 Ready to Serve Brown & Wild Rice
  • 1 Cup Broccoli
  • 1 tbsp. Mrs. Dash Marinade (Sweet Teriyaki)

Total Calories: 506
Protein: 53g
Carbs: 57g
Fat: 7g

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 15

/ 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 June 6th, 2016.

June 6th, Meal Prep

June 6th, Meal Prep

Meal 1 (Lunch)

  • 6oz. Grilled Chicken
  • 1 Cup Baked Green Beans
  • 1 Serving Applewood Smoked Bacon
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 354
Protein: 45g
Carbs: 8g
Fat: 16g

Meal 2 (Lunch 2)

  • 4oz. Grilled Pork Chop
  • 1 Cup Baked Green Beans
  • 1 Serving Applewood Smoked Bacon
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 344
Protein: 30g
Carbs: 8g
Fat: 22g

Meal 3 (Post Workout Meal)

  • 7oz. Grilled Chicken
  • 1 Ready to Serve Brown & Wild Rice
  • 1 Cup Baked Green Beans
  • 1 Serving Applewood Smoked Bacon
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 614
Protein: 57g
Carbs: 50g
Fat: 21g

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 14

/ 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 May 30th, 2016.

May 30th, 2016 Meal Prep

May 30th, 2016 Meal Prep

Post Workout Carbs

Post Workout Carbs

Meal 1 (Lunch)

  • 6oz. Grilled Chicken
  • 1 1/2 Cups 50/50 Blend Spinach and Lettuce Mix
  • 1/2 Cup Mushrooms
  • 2`tbsp. Balsamic Vinaigrette Dressing

Total Calories: 263
Protein: 42g
Carbs: 8g
Fat: 7g

Meal 2 (Lunch 2)

  • 4oz. Grilled Pork Chop
  • 1 1/2 Cups 50/50 Blend Spinach and Lettuce Mix
  • 1/2 Cup Mushrooms
  • 2`tbsp. Balsamic Vinaigrette Dressing

Total Calories: 268
Protein: 27g
Carbs: 10g
Fat: 13g

Meal 3 (Post Workout Meal)

  • 8oz. Grilled Chicken
  • 1/2 Packet VeeTee Dine In Basmati Rice
  • 2 Cups 50/50 Blend Spinach and Lettuce Mix
  • 1/2 Cup Mushrooms
  • 2 tbsp. Balsamic Vinaigrette

Total Calories: 483
Protein: 59g
Carbs: 42g
Fat: 10g

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 13

/ 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 May 16th, 2016.

May 16th, 2016 Meal Prep

May 16th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Grilled Chicken
    • 1 tbsp. Lawry’s Signature Italian Marinade
  • 1 Cup Peppers and Onions
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 399
Protein: 53g
Carbs: 7g
Fat: 17g

Meal 2 (Lunch 2)

  • 4oz. Grilled Pork Chop
    • 1 tbsp. Lawry’s Sweet Asian BBQ Marinade
  • 1 Cup Peppers and Onions
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 329
Protein: 25g
Carbs: 7g
Fat: 22g

Meal 3 (Post Workout Meal)

  • 8oz. Grilled Chicken
    • 1 tbsp. Lawry’s Signature Italian Marinade
  • 1 Cup Brown Rice
  • 2 – 3 Cups Baby Spinach
  • 1 – 2 Cups Romaine Lettuce
  • 1 Cup Cherry Tomatoes
  • 2 tbsp. Balsamic Vinaigrette

Total Calories: 633
Protein: 63g
Carbs: 75g
Fat: 10g

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 12

/ 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 May 9th, 2016.

May 9th, 2016 Meal Prep

May 9th, 2016 Meal Prep

Meal 1 (Lunch)

  • 10oz. Baked Chicken Sausages
    • Extra Virgin Olive Oil
    • 1/2 Cup Saurkraut
  • 2 Cups Green Beans
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 503
Protein: 32g
Carbs: 32g
Fat: 29g

Meal 2 (Post Workout Meal)

  • 10 oz. Baked Tilapia
    • Extra Virgin Olive Oil
    • Flavor God Seasoning
  • 1 1/3 Cup Brown Rice
  • 3 Cups Baby Spinach
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 760
Protein: 60g
Carbs: 73g
Fat: 23g

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!

Summer Cutting Meal Plan: Time To Eat

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Ready to start shredding that fat? If you haven’t yet viewed the “Summer Cutting Meal Plan: The Prep” article or video go check it out now. This article will focus on when to eat your prepped meals to boost your fat burning abilities. You will notice this meal plan has you eating about every 2 hours but these are small meals which again aid in fat burning. These small meals are packed nutrient dense foods to keep you satisfied throughout the day. Eating small meals every 2 – 3 hours also keeps you from snacking on cookies, chips or other unhealthy treats throughout the day. Below is a full calorie breakdown for my “Summer Cutting Meal Plan: The Prep”, I’m currently working out at 6-6:15pm.

Time To Eat!

Full breakdown of meals and calories per meal.

  • Protein = P
  • Carbohydrates = C
  • Fats = F

Breakfast 1: 7:30am – 8:00am

(160 Calories P-25g/C-5g/F-4g)

  • 8 oz. Unsweetened Almond/Coconut Mlik
  • 1 Scoop Optimum Nutrition 100% Whey

Breakfast 2: 9:30am- 10:00am

(293 Calories P-19g/C-50g/F-3g)

  • 1/2 Cup Old Fashioned Oatmeal
  • 1 Cup Strawberries
  • 1/2 Cup Blueberries
  • 3 Egg Whites

Lunch 1: 12:00pm – 12:30pm

(320 Calories P-56g/C-3g/F-12g)

  • 8 oz. Chicken
  • 1/4 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Lunch 2: 2:00pm – 2:30pm

(245 Calories P-38g/C-10g/F-7g)

  • Bell Pepper (Any Color)
  • 3 oz. 93/7 Lean Ground Turkey
  • 3 oz. 99% Extra Lean Ground Turkey

Snack: 4:00pm – 4:30pm

(435 Calories P-28g/C-50g/F-17g)

  • 2 Lightly Salted Rice Cakes
  • 2 tbsp. Natural Peanut Butter
  • 6 oz. Lite Greek Yogurt
  • 1 Cup Blueberries or Strawberries

Pre Workout Shake: 5:00pm – 5:30pm

(250 Calories P-36g/C-23g/F-2g)

  • 2 tbsp. Dextrose
  • 1 1/2 Scoops Gold Standard 100% Whey

Post Workout Shake: 7:30pm – 8:00pm

(250 Calories P-36g/C-23g/F-2g)

  • 2 tbsp. Dextrose
  • 1 1/2 Scoops Gold Standard 100% Whey

Dinner: 8:00pm – 8:30pm

(383 Calories P-60g/C-29g/F-6g)

  • 8 oz. Chicken
  • 1/2 Cup Rice
  • 1/2 Cup Asparagus

Bedtime Snack: 10:00pm – 10:30pm

(255 Calories P-37g/C-19g/F-4g)

  • 1/2 Cup Low Fat Cottage Cheese
  • 1/2 Cup Strawberries
  • 1/4 Cup Blueberries
  • 1 Scoop Optimum Nutrition 100% Casein

Protein: 335
Carbs: 201
Fat: 55
Total Calories: 2555

Don’t forget to SUBSCRIBE to the Water Jug Fitness YouTube channel! Also, I love the feedback you guys have been sharing on other videos so please keep it coming.

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