T Nation

Holy Crap I Suck at Eating


#1

Hey guys new to the forum, checked the stickies on nutrition and guys i’m kind of at a standstill. How do you guys make time for eating?

Like a typical day for me is like a bowl of cereal or eggs, then work out, get a protein shake, then at work i’d probably eat a frozen dinner or something. Then at home another bowl of cereal.

Like even that is tough sometimes lol
I’m pretty strong, deadlift is 405, squat is 385, bench is 275 and i feel strong and i love strength, but I’m not even close to shredded. I have good genetics and workout 5-6 days a week around 2 hours those days. I hate cardio though lmao

I’m 5’7 or 5’8 maybe around 190 with 14% body fat(thats a guess im like just skinny enough but don’t show abs)

You’d think eating so little would have me be shredded, but not even close lol.

So Question is, what do you guys recommend for a meal plan with very little time and not a lot of money for gaining mass and loosing weight?

TL;DR Broke guy living on his own likes to lift, but sucks at nutrition.
HALP PLZ


#2

You must learn to buy in bulk and cook in bulk (Sunday is International Meal Prep day).

That will put you way ahead of the frozen meal and cereal approach.


#3

So, you want a meal plan that accomplishes the following:

  1. Very little time
  2. Very little money
  3. To Gain Mass, and
  4. Lose weight

Here’s your :cake:, no eating it tho.

I’d clean up the diet. Depending on the dinner, they can have over 1000 calories. If I recall, most of them say less than 600 calories on the cover, but serving size is for 2-3 people.

Ditch the cereal and frozen dinner. Instead prep ground beef, chicken or turkey and veggies the night before to eat at work. I used to get microwaveable brown rice or rice cakes and eat that with meat and veggies.


#4

So where do you guys shop and what do you guy? Just rice and chicken? I was thinking is just meat and veggies would be a good diet to slim down. I got the working out part down not really trying to finally focus on nutrition


#5

1 big pot, 1 big bamboo steamer, 1 roasting tray

  • Buy 2-3 roast chickens (or cook yourself)
  • Take all the meat and skin off and chop it all up
  • Buy a big bag of washed mixed baby potatoes - cut in half/quarters place on tray, drizzle with oil, herbs and garlic. Place on tray and roast for 30 min or until tender and crisp
  • Boil water, throw 2-3 cups rice into it, cook as per packet
  • Chop up 2-3 broccoli and 2-3 cauliflower, throw in steamer over rice, cook for 5 minutes or until tender

Divide everything across 6 Tupperware containers. Take sugar free salsa with you to improve taste.

Big stock pot.

  • Brown 3kg of ground meat in batches
  • Onion, celery, carrot, garlic, ginger, mushroom, peppers (frozen or fresh - you can speed up prep by using a grater or buying pre-chopped) in olive oil for a few minutes until all that stuff changes colour
  • Throw in a pack or two of spicy taco/burrito/whatever seasoning- get sugar/flour free
  • Stir until it smells good
  • Return meat
  • Worchester sauce, stock, hot & spicy, V8 juice, any dried herbs, pepper, whatever else you like (eg. Soy sauce, ketchup)
  • Add a couple a big tins of kidney beans
  • cook until it’s thick (may need to add water if it takes a short time)
  • add frozen corn, peas and spinach
  • cook until everything has thawed.

Divide into 10-12 Tupperware containers, add rice/cheese as desired. Take Sriracha sauce to top with

Greek yoghurt
Dried fruit, nuts and seeds

Not sure why the formattin screws up but this is part 4:

Throw equal parts steel cut oats, greek yoghurt, milk in a bowl
Add some sultanas and cinnamon and mix
Leave in fridge overnight
In the morning add berries and almonds
Eat.

If you sort your timing out. This is 2 minutes work each night plus 30 minutes (most of which is just keeping an eye out) once per week and 90 minutes the other week (again mostly keeping an eye out) and that’s all your food sorted. There’s room for some cheat meals in there.


#6

Any grocery store. I prefer to shop at Costco for meat, Trader Joes for odds and ends, and the Saturday market, during spring/summer, for veggies.

The only thing I change, for the most part, between ‘cutting’ and ‘bulking’ is carbs. If I am cutting, I eat healthy 100% of the time, with carbs around workouts. If I am bulking, I eat clean 90% of the time, with carbs at 2nd breakfast, lunch, late lunch and dinner. haha.

Get a crock pot, put meat in the crock pot with onions, potatoes, carrots (possibly mushrooms) and a sauce.

My favorite sauces with the above veggies:

  • Pork shoulder - Srirach bbq
  • Beef Roast - Guinness
  • Chicken - coconut milk and curry paste

Instead of cooking rice with water, I will add coconut milk and curry paste.
I don’t like normal potatoes, it’s a texture thing. I do love sweet potatoes. I will chop em up, put olive oil on them and bake.

I love brussel sprouts, green beans and asparagus.

I cook all of them the same, for the most part. On a cookie sheet, with olive oil, salt and red pepper flakes. Occasionally, I will sautee the brussels with bacon and beer. The asparagus I sometimes cook with bacon.

If you mix and match the above, you can eat for months without getting bored of it. If I am cutting I like to make lettuce wraps, and make a sauce out of various asian sauces and sriracha. Once you get the hang of that, start to experiment. My current favorite thing is to put a egg on everything. Haha. I’m eating brussel sprouts, ground beef with an egg and green sriracha sauce right now.


#7

Hey man that’s awesome yeah already putting together a list. I’ll start posting a couple pics and maybe a progress thread. I’ve never really been shredded, I just have decent size so I guess it was about time to finally get it started lol