***The 2021 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ

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With respect basic cooking is not that tough - sure it can get a bit samey if you're not that proficient, but it doesn't have to be haute cuisine.

Basic things like, rice, chicken, veg is not hard to do. You can add some sauces (low sugar) / spices to the chicken to liven it up. Of course you can't (well you can) eat this every day, but start off doing simple stuff.

The one thing from your diet I see is a serious lack of vegetables. Vegetables (and fruits) have a lot of antioxidants, flavonoids, fibre and vitamins etc... I have and I kid you not, 8 large handfuls of veg (of which 1 is fruit normally), this is several 100g of goodness. Fibre is also fantastic for the digestive system at maximising absorption of minerals and helps regulate your digestion.

A pasta box, veggie pasty and croissant isn't really a good bit of nutrition really :(

Training fasted is fine, just have a nice meal afterwards.

Lots of cheese on a jacket potato isn't all that good either sorry! The jacket potato is, beans are ok if they're low sugar - but a tonne of cheese is not the best type of macro for nutrition.

Batch cooking whilst initially time consuming is actually a really good way of getting food ready. Frozen veg are your saviour too. You can do slow cooker stuff too which you can then put in tubs and freeze. Sure it gets a bit repetitive, but if you have a big chest freezer or a big freezer you can create 3/4 meals (different meats). Then all you need to do is the veg.
 
Yeah I have an air fryer and a chest freezer so no excuse really and my wife showed me how to make boiled rice.

I think I just need to spend that half an hour a day and do some meal prep.

Today there is no food packed so it will be Greggs again and second lunch will be two fillet of fish...

I think I will go on the weekend buy kilo of chicken and marinate and freeze it.

Vegetables are them Tesco 4 in a pack freeze packs any good?
 
Frozen veg is fine as it's actually really fresh - jsut don't over cook it! Steaming is the best way.

so you have zero food in the house? Time to start taking this a little more seriously and look after yourself! Instead of Gregs, you can go to a supermarket and get good ingredients and make something a bit healthier?
 
If you're reasonably new to cooking you could give Hello Fresh a try - choose a few recipes you like the sound of and get pretty foolproof instructions and ingredients. It's then dead easy to replicate the recipes yourself later rather than having to keep paying for Hello Fresh deliveries
 
Freefaller said:
Frozen veg is fine as it's actually really fresh - jsut don't over cook it! Steaming is the best way.

so you have zero food in the house? Time to start taking this a little more seriously and look after yourself! Instead of Gregs, you can go to a supermarket and get good ingredients and make something a bit healthier?
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Yeah I need to fix my diet up...

Greggs is 2 minutes down the road, nearest supermarket is 10 minutes. Total travel time 20 minutes. 20 minutes shopping. Then 10 minutes making. 1 hour.

Greggs 15 minutes max.

:(
 
B&W said:
Yeah I need to fix my diet up...

Greggs is 2 minutes down the road, nearest supermarket is 10 minutes. Total travel time 20 minutes. 20 minutes shopping. Then 10 minutes making. 1 hour.

Greggs 15 minutes max.

:(
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Only go to the supermarket once a week and prep your meals - saves far far more time than going to Greggs ;)
 
I'm going Tesco and butchers tomorrow.

Already have basmati rice.

Chicken breast sliced into burger size pieces.

Frozen vegetables.

Anything else?
 
tom_e said:
Some sauces/seasonings unless you like torturing yourself.
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Yes should have some at home though.

What I notice is when I eat rice or pasta I don't get filled up I only get filled up on chapatti or bread.

I have been cornmeal chapatti recently with spinach so nice... (**** style). Lots of butter.
 
B&W said:
https://thehighproteinhandbook.com/book-gallery

This?
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Yeah. I don’t usually prep tons of days in advance but they’ve always given me some ideas outside of grilling chicken breasts in Nando’s rub or filling up the freezer with various reduced or on-offer semi-prepared stuff (like today was just a couple of prepared haddock fillets with a hoisin sauce).

I also usually keep some Grenade bars around if sitting down to eat is going to be an issue.
 
B&W said:



Chicken Breast
Boiled Rice
Broccoli

Minced Beef
Kidney Beans
Chopped Tomatoes Tin
Couscous
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Looking good, I recommend nandos sauce for the chicken and rice if it's a bit bland. Whichever spice level you prefer. It's pretty tasty and fairly healthy + low calorie
 
I'm petrified of eating cold rice at the fear of poisoning. I consider myself a capable cook but with rice in particular I tend to only eat it freshly cooked. For you batch cook guys, how long are you keeping it in the fridge before consumption?

I'm also suprised to see a prevalence of white rice over wholegrain on the bodybuilding meal preps, is that simply a case of taste preference despite the lower glycemic index on the brown rice or is there a glaring benefit of white?
 
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Nothing wrong with rice after a day or two. Especially if you freeze it straight after cooking, you can then microwave it safely up to 3-4 weeks or so. But then you'll have to throw it away (i.e. don't reheat it).

White rice has less calories and is generally easier to cook - but I agree I prefer brown rice personally.
 
oHUTCHYo said:
I'm also suprised to see a prevalence of white rice over wholegrain on the bodybuilding meal preps, is that simply a case of taste preference despite the lower glycemic index on the brown rice or is there a glaring benefit of white?
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It changes depending on the bro gurus of the day gym rats are following. It’s all a bunch of nothing though if you have a varied diet; go for what you prefer the taste of:

White - low fibre as no husk, some nutrients more bioavailable because of this, quicker to make
Brown - more fibre due to husk, some nutrients less bioavailable because of this, bit more faff to make

Personally I find rice entirely unsatisfactory on the volume to calories and resulting fullness ratio so would rather go for a bunch of other carb sources ahead of it, but that’s just me.
 
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