Home Fitness How to Food Prep for 5 days | Shop & Cook Day | Bodybuilding Nutrition Month (Build Muscle Fast)

How to Food Prep for 5 days | Shop & Cook Day | Bodybuilding Nutrition Month (Build Muscle Fast)


WE’RE GOING SHOPPING!!! and then back to my place for some COOKING…..

Hey Guys,

In this episode I want to give you 5 days worth of meal prep meals for your muscle growth and nutrition. I typically eat 5 to 6 meals a day; so having food around is very important. On average food prep is to cover 3 to 4 of the daily meals. I usually cook breakfast and eat with my family; and I do the same for dinner. So the meals in this video are for all the in between meals.

Thanks and God Bless,
Ron Williams – Natural Bodybuilder of the Decade

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What’s the difference between guys who eat healthy occasionally and guys who eat healthy by default? It’s simple. Those who eat healthy on the regular prep their meals ahead of time.

It’s harder to say no to unhealthy convenience options like frozen mac and cheese dinners when you’re busy and exhausted. So it’s no surprise that crazy work schedules are a top barrier to clean eating among young adults, according to an American Journal of Health Behavior study. And men in particular seem to be at risk for gaining weight from working too much, found one Finnish review.


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“One of the biggest downfalls I see with clients regarding their compliance to their nutrition program is making poor nutrition decisions in the moment,” says Men’s Health nutrition advisor Mike Roussell, Ph.D. “When you prep meals ahead of time, you don’t need to make any decisions at meal time. All the work has already been done. You just need to eat.”

Of course, prepping a week’s worth of meals might sound complicated. But it’s easy once you get the hang of it, and it’ll save you time in the long run. (Not to mention money, since you’ll no longer be relying on breakfast sandwiches from the coffee shop or takeout after work.)

Here’s how to meal prep in 4 simple steps, plus two weeks’ worth of sample meal plans to help you get started.

Step 1: Check your calendar.

How many breakfasts, lunches, and dinners will you need for the upcoming week? Start by figuring out what meals you’ll need to prep for—factoring in things like dates, meals with clients, and travel. Knowing exactly when you’ll need meals and when you won’t helps you plan more efficiently and avoid wasting food.

Step 2: Make a menu.

Once you know how many meals you’ll need for the week, it’s time to decide what to eat. Here’s what you should keep in mind:

Make your meals nutritionally balanced. Aim for 30 to 40 grams of protein, 15 to 20 grams of fat, and 50 to 60 grams of carbs per meal, says Roussell. For an easy-to-follow meal plan, check out Roussell’s book, the Metashred Diet.

The protein should come primarily from lean options like chicken, turkey, fish, lean beef, eggs, or Greek yogurt. For fat, think good sources like olive oil, canola oil, avocado, and nuts. And try to keep your carbs complex instead of refined. Brown rice, quinoa, vegetables, and whole wheat bread or pasta all work. (For sample meal ideas, just keep scrolling.)

Get creative. Prepping a couple of ingredients in bulk is easier than cooking different ones for every night of the week. But eating the same stuff over and over is boring, so think about how you can utilize core ingredients in different ways. For instance, you can cut beef sirloin into cubes to make beef stew, slice it into thin strips for stir-fries or fajitas, or grill it like steak, Roussell says. Bell pepper and zucchini can be eaten raw with dip….

Step 3: Go food shopping.

Step 4: Prep and pack your food.

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  1. I like your vids but I didnt like how you werent safe with preparing the "raw" meat. No washed hands before and after preparing it…touching things in kitchen…using same cutting board for other ingredients.

  2. Very interesting and informative, sir. Cooking without oil, not how my mom does it. But I'd like to try. Makes for less messy clean up. That's for sure. I'd like to see more cooking videos, Mr Williams, if you please.

  3. Right when I was saying that looks like a lotta onions you said we're probably saying looks like a lotta onions lol. I've been using Apple Cider Vinegar for a while on meat too to make it more healthful. The food looks good. Great video Ron much respect…

  4. Good video mr williams..one thing that i do when handling meat is keep a bowl of hot soapy water by the sink and after touching meat and have to handle other things in the kitchen i wash my hands to prevent cross contamination .

  5. Real food is the best for building muscle and making food is the best it's something you have to like to do if your a body builder becus it the only way to control your intake

  6. Ron, I have a question dear..I am 5'8, a woman, very athletic, weight 201….I am trying to decrease body fat percentage and drop weight…I am a vegetarian…could you suggest an appropriate detailed diet to reach my goal?? Thank You..

  7. Sup big Ron!I work at Costco here in Fresno california, buy glass tupuware I believe it keeps the food fresh longer!probably healthier too in the long run!God bless you!Joe's Organics!

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