Easiest Meal Prep Ever

A while back I wrote a post on how to make a weeks worth of salads in 30 minutes or less to share how food – prepping CAN be quick and easy. Today I’m here to share the easiest meal prep ever: having someone else do some of the work for you.

With getting focused on my goal of competing on the stage at the Fitness America competition in November, it is time for me to get serious about my workouts and nutrition. I have been teaching six fitness classes a week, working full-time, blogging and sharing our superfoods nutrition, putting my food prep (not to mention my own workouts) on the backburner. I’ve been making most of my meals at home, but they haven’t necessarily been the proper macro-nutrients I need for optimal performance. As a result I started researching meal-prep services in the area and was very excited when I found Fit on the Go right here in Fairbanks….AND their prices are extremely affordable!

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Feeding The Dude: What I Eat In a Day

We all have super busy lives and feeding the dude is no different. How do I stay strong, happy, healthy and Aging Youthful?  First, I have to MAKE time for myself to be healthy, happy and aging youthful.  If I’m not happy, I won’t be healthy; if I’m not healthy, I won’t be happy…with myself or anyone else. How do I make time? I schedule it! I have  a calendar and pencil in the gym and other things I want to get done. (Mary will share more about list/goal setting in a future post). This week I’m going to talk about how I make time to prepare what I eat to fuel muscle growth for Strongman training, how I stay on track AND get enough food to eat while working shift-work. Like the above, feeding the dude all about making time to make sure I have what I need ready to go.

feedthedude

Food Prep Is King For Feeding The Dude

Mary and I prep a bunch of our meals a couple times a week so we can grab and go when we are in a hurry at home, and we pack our lunches the night before and have lined up in the fridge. Mine on one side, hers on the other. If we wake up late, all we have to do is throw in a bag and go.  We usually spend Sunday’s pre-cooking a bunch of food for the upcoming week and maybe one other time during the week.  We also use our Isagenix meal replacement and protein shakes to fill in some of the gaps and to spend less time prepping four extra meals for each day; two for me, two for Mary. Here are some feeding the dude food prep favorites:

  • A dozen (or more) grilled boneless, skinless chicken breasts
  • A couple pounds of grilled burgers
  • A crock pot of chili or stew
  • A big pot of gluten-free pasta with beef or chicken
  • Chopped or sliced veggies in baggies or containers
  • Brown and/or wild rice mix cooked
  • Oatmeal (Yes, you CAN pre-cook)

We don’t do all of the above all the time, just what we think we will need to get through 3-4 days. We also have in the fridge a large container of thawed Organic frozen blueberries. Fresh fruit can be very expensive in Alaska and it’s usually at least a week older than the lower 48 by the time it reaches our shelves. We do the best we can by using frozen berries for our oatmeal and Greek yogurt.

On work days, I spend 12 hours in this bad boy. I tfood to keep me fueled

Proteins, Carbs and Fats; It’s What Fuels The Dude

Keep in mind, if I’m working, I usually don’t workout. I work 12-hour shift and with drive time, that takes up about 14 hours a day, and I need my beauty sleep! (Watch for a post on sleep in the future). I try to get in 300 plus grams of protein per day, a minimum of one gram of protein for each pound of body weight. I adjust my carbs depending on how I feel and what my belly looks like. If I start getting run down and tired, my carbs are too low and I add more.  If I am putting extra girth around the midsection, it’s time to back off the carbs a bit. (I’ll talk about carbs in a future post too). I also make sure to get enough healthy fats: avocado, coconut oil or nuts and seeds. Fats don’t make you fat, sugar makes you fat. (Mary is making me stop right here as I could do on and on about this one, and I will in another future post). The photo below is what fills my lunch box on a work day.

The dude's lunch box essentials. Pre-prepped and packed meals, protein packets, water, greens and Ionix Supreme.

A Day in the Life of Feeding The Dude

Here is an example of what I eat looks like on a day off from work. I like to workout mid-afternoon around 2 o’clock.

  • As soon as I get out of bed I have half of a fresh-squeezed lemon with Apple Cider Vinegar and Ionix Supreme.
  • About 15 minutes later I have a super shake with IsaLean Pro, IsaPro, and IsaGreens.
  • About an hour after that I will usually have 5-6 of organic eggs, with onion and cheese, sometimes topped with sour cream and salsa.  Along with it I have some sort of complex carb like oatmeal with berries or a banana.  It all depends on how hungry I am and what type of workout I have planned.
  • An hour and a half to two hours before I hit the gym I have some Greek yogurt with blueberries and a IsaPro shake.
  • On my way to the gym, I drink my Amped Power with a little Amped Hydrate.
  • Just before I get to the gym, I slam an e+ shot!
  • My workouts are usually 1.5 to 2 hours and during my workout I am sipping on Amped Hydrate and will have a couple Amped Fuel packets if needed.
  • Right after my workout, another super shake with IsaLean Pro, IsaPro, Greens, Ionix, Amped Recover and a little Power.
  • When I get home, I’ll have some kind of a meal with around a 40/40/20 split of protein, carbs and fat.
  • I usually have another meal or two like this before bed.
  • Just before bed, I will have another shake, with IsaLean Pro and IsaPro.

That’s on a workout day, a day I’m NOT working.  On days that I work, I have the dash of my haul truck full of food to snack on and have a full meal at 11 and 3! All these foods are the ones Mary and I prepped and have in square containers to make it easy to grab quick while I’m waiting for my truck to get loaded. I’ll also use the IsaLean Protein bars to satisfy my sweet tooth and to get in super-easy nutrition on extra busy days. (My favorite is Chocolate Decadence…it’s like a chocolate rice krispie bar with fudge on top).

Snacks and Water on the dash of my haul truck at work keeps me fueled

Getting Enough Food To Fuel The Dude

One of my biggest downfalls I have is not eating enough sometimes. I must be doing something right though because all my clothes are getting tight, or I can’t fit in them anymore!   I am 6’6″ tall, and yesterday at the gym, I weighed 310 pounds.  I am getting real close to two of my goals: A bicep measurement of 20 inches, and my bench press, squat and deadlift to 400, 500, and 600 pounds respectively. In order to get there I have to eat enough to fuel my workouts and build muscle!  I also do enjoy treats a couple times a week; pizza, wine or beer or ice cream. OK maybe the ice cream is more than a couple times a week…but I’m not training to be a ripped bodybuilder. I try to follow the 80/20 rule; eat right 80% of the time and let yourself have treats 20% of the time.

Even this dude allows for some treats. This is my current favorite ice cream!

There you have it; a day in the life of feeding The Dude. It’s a lot, but I’m a big guy lifting big weights. If you need help figuring out what to eat for your goals, contact us. Mary and I love to help teach peeps how to keep movin’, keep liftin’, keep eatin’ clean and supplementin’ right.

“LIFT TO LIVE! LIVE TO LIFT”

The Aging Youthful Dude

Note: This post contains links to many of the Isagenix products. If you click on one and decide to place and order, Mary and I will receive a commission. As with any of the products we promote, we use them and believe in them, whether we receive a referral/commission or not. We are not pushing products on anyone and we want to be sure we have integrity in our business and let you know it is one of our income streams. That being said, for best results, we like to chat with the people we work with and coach on product use, to make sure they get the right products for their goals. Not everyone wants to be a Strongman competitor and what someone else consumes in a day is going to look a LOT different than the above.