My Weekly Meal Prep 21

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 July 18th, 2016.

July 18th, 2016 Meal Prep

July 18th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Baked Chicken
    • Chopped Onions
    • Sweet Baby Ray’s BBQ Sauce
    • Extra Virgin Olive Oil
  • 1 – 1 1/2 Cup Broccoli with Mushrooms
    • Chopped Garlic
  • 1/2 Cup Brown Rice
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 471
Protein: 60g
Carbs: 36g
Fat: 11g

Meal 2 (Post Workout Meal)

  • 7oz. Ground Turkey (93/7), Ground Beef (90/10) Mixture
    • Flavor God Everything Seasoning
  • 1 Cup Brown Rice
  • 1 – 1 1/2 Cup Broccoli with Mushrooms
    • Chopped Garlic
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 601
Protein: 49g
Carbs: 54g
Fat: 24g

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 20

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 July 11th, 2016.

July 11th, Weekly Meal Prep

July 11th, 2016 Meal Prep

Meal 1 (Lunch)

  • 6oz. Round Steak
    • Extra Virgin Olive Oil
    • McCormick Steak Seasoning
  • 1/2 Cup Broccoli
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 346
Protein: 39g
Carbs: 3g
Fat: 21g

Meal 2 (Post Workout Meal)

  • 9oz. Grilled Chicken
    • BBQ Seasoning and or Spicy Buffalo Seasoning
  • 1 Cup Basmati Rice
  • 1 Cup Broccoli

Total Calories: 461
Protein: 65g
Carbs: 41g
Fat: 4g

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 19

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 July 4th, 2016.

July 4th, 2016 Meal Prep

July 4th, 2016 Meal Prep

Meal 1 (Lunch)

  • 6oz. Baked Tilapia
    • Extra Virgin Olive Oil
    • Pepper
    • Lemon
  • 3/4 Cup Basmati Rice
  • 1/2 Cup Asparagus
    • Mrs. Dash Garlic and Herb
    • Extra Virgin Olive Oil
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 358
Protein: 35g
Carbs: 29g
Fat: 10g

Meal 2 (Lunch 2)

  • 8 oz. Baked Chicken Sausages
    • Extra Virgin Olive Oil
  • 1/2 Cup Asparagus
    • Mrs. Dash Garlic and Herb
    • Extra Virgin Olive Oil

Total Calories: 313
Protein: 25g
Carbs: 13g
Fat: 18g

Meal 3 (Post Workout Meal)

  • 7oz. Baked Tilapia
    • Extra Virgin Olive Oil
    • Pepper
    • Lemon
  • 1 Cup Basmati Rice
  • 1 Cup Asparagus
    • Mrs. Dash Garlic and Herb
    • Extra Virgin Olive Oil
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 440
Protein: 43g
Carbs: 40g
Fat: 11g

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!

Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack. If you haven’t read these articles or watched the videos yet you might be a bit lost going forward so I suggest checking them out now. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm.

Part 3 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Daily Intake (Full Meal Breakdown)

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:30 – 8:00am (425 Calories P-41g/C-60g/F-5g)

  • 8 oz. Unsweetened Almond/Coconut Milk
  • 1 Scoop Gold Standard 100% Whey
  • 1 Banana
  • 1 Cup Wyman Frozen Fruit
  • 1 Lite Greek Yogurt

Breakfast 2: 9:30 – 10:00am (400 Calories P-18g/C-54g/F-12g)

  • ½ Cup Oats
  • 1 Packet Apple Cinnamon Oatmeal
  • 2 Pre-Hardboiled Eggs

Lunch 1: 12:00 – 12:30pm (570 Calories P-59g/C-29g/F-20g)

  • 8 oz. Chicken
  • 1 Package Birdseye Steamfresh Mixed Vegetables
  • 1 Tbsp. Extra Virgin Olive Oil

Lunch 2: 2:30 – 3:00pm (375 Calories P-40g/C-40g/F-8g)

  • 2 Slices Orowheat Sweet Hawaiian Bread
  • 2 Chunk Light Tuna In Water Packets (Low Sodium)
  • 1 Tbsp. Reduced Fat Mayo
  • 1 Tbsp. Dill Relish

Pre Workout Shake: 4:30pm (190 Calories P-24g/C-21g/F-1g)

Post Workout Shake: 7:00 – 7:30pm (225 Calories P-24g/C-30g/F-1g)

Post Workout Meal: 8:00pm (785 Calories P-64g/C-112g/F-8g)

  • 8 oz. Chicken
  • 1 Package Uncle Ben Ready Rice Jasmine
  • ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots

Snack: 10:00 – 10:30pm (125 Calories P-13g/C-14g/F-3g)

  • ½ Cup LowFat Cottage Cheese
  • ½ Cup Wyman Frozen Fruit

Total Calories: 3,095
Protein (g): 282
Carbs (g): 360
Fat (g): 56

I hope you enjoyed this meal plan and found it helpful! 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.

Arm Pump – Full Workout

Check out this intense arm workout video featuring my buddy Alex. We take you through a typical arm routine to get those arms pumped up! In the video you will also find a link to download our arm day workout routine for free.

As always, please leave comments on what you thought about this video. Any feedback is greatly appreciated!