8 Tips for Bodybuilding Meal Prep and Nutrition

You might be asking yourself: Why is everyone suddenly so into this whole ‘meal prep’ thing? Family, friends, and role models seem to be out there posting pictures of their meal prep activities on their social media accounts. 

Why Should You Meal Prep? 

The #1 reason is that meal prepping can help you save time and money!

It takes about the same time to cook one meal as it does to cook two or more. Cooking four or five meals at the beginning of the week allows you to save time. It also saves you money because you’re not tempted to go out and spend money on lunch every day. It all adds up: For most people, lunch is the most problematic meal of the day. If you prep one meal a day, you’ll start to see evident changes in your gains. 

Even better is that meal prep can also help you optimize your health and fitness goals. Your meal plan be on point, and you’ll also reduce your stress. 


Interested in starting to meal prep, but don’t know where to start? 

Here are 8 tips for bodybuilding meal prep and nutrition. Ready? Let’s begin! 


1. Add up Your Total Daily Energy Expenditure.

Start by calculating the number of calories you burn in a day. That’s your total daily energy expenditure.

It’s based on your height, weight, and age, and factors in how much exercise you get, and your current body fat. Try this helpful calculator: https://tdeecalculator.net/. (This tool also shows you your macronutrient values. More on that later.)  

2. Adjust Your Daily Energy Expenditure Based on Your Goals 

Now that you have your daily energy expenditure, and based on your goals, you can determine how many calories you should be eating in a day. Right now, is your goal maintaining, bulking, or cutting? Based on your answer, your daily energy expenditure number and the number of macronutrients you eat will also change.  

3. Figure Out Macros

That is, macronutrients! The TDEE Calculator mentioned also displays how many macronutrients you should be eating. 

4. Tools

Use these daily: Your food scale, your bathroom scale, and the MyFitnessPal app (https://www.myfitnesspal.com/) to track your progress. 

5. Plan and Purchase Food to reach your Goals

For starters, make sure you don’t go over your daily calories or macronutrients. Don’t eat too many carbs or sugar. And, make sure everything else on your list is covered. 

6. Prep Food

Grab your camera because it’s meal prep time! Blast your music and make meal prepping fun! 

7. Assemble your Food

When you’re home from the grocery store, assemble your food. That way, all you have to do when you’re ready to cook is throw it in a pan. What a timesaver! Consider cooking your food the day before, to help further lock in the food’s freshness. 

8. Ideas for Food to Prep

If you’d like help figuring out which foods to buy and prep, read the Top 9 Best Foods For Muscle Building and Growth. 

9. Bonus: Add a Protein Powder

Protein powders are important. They help your body get essential nutrients and vitamins which could improve your health. Learn about your protein powder and supplement options at gatsport.com.


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