For individuals just starting out, understanding what to eat and when makes all the difference. That's why having a structured approach to your nutrition can be very beneficial.
As a top-level athlete, the most crucial thing I've discovered on my bodybuilding journey is that consistency is paramount. Your diet, your exercises and your recovery all have to work together to help you build muscle and reach your objectives. But, really, it’s about finding a daily routine that suits you so it becomes second nature.
Whether you're finding yourself in a period of downtime, getting ready for a competition, or simply striving to increase your muscle mass, these tips and advice should assist you in making more informed food choices and staying on course with your objectives.
Monitoring food consumption using technology
3. When I experience something wrong with my body
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The secret to achieving success in bodybuilding is consistency, and that includes what you eat. When I'm not competing, my diet is somewhat different from when I'm training for a competition. Here's a summary of both.
Off-season meal plan
- and no-fat Greek yoghurt, mixed with fresh berries.
- Roasted chicken or turkey with roast sweet potato and vegetables.
- Protein bars or rice cakes with nut butter.
- Beef mince with reduced fat, served with rice or boiled potatoes, and accompanied by a side of steamed vegetables.
Pre-show meal plan
- Egg whites, spinach, and oats.
- Lean chicken with vegetables and a side of rice.
- Protein shake and two squares of dark chocolate.
- Roast chicken with boiled vegetables and boiled rice.
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You can't discuss bodybuilding without mentioning protein. Whatever I'm having – whether it's a main meal or a snack – I make sure each serving contains at least 15g of protein.
This could equate to adding Greek yoghurt or protein powder to my oats in the morning or opting for a protein bar when I need something quick. Protein is vital for muscle repair, and guaranteeing I get enough daily helps me maintain muscle gains.
Chicken, beef and turkey are staple ingredients - so I have them ready to go. However, life isn't always straightforward, and sometimes I don't have the time to cook.
It would be useful. They cost more than cooking yourself, but they save time and hassle, especially when in a hurry. Moreover, having prepped meals already prepared means I don't have to rely on fast food or office snacks, which often contain unwanted oils and additives.
* Always consult a healthcare professional or registered dietitian for a personalized meal plan.
On days when I'm cutting, I stick to a particular calorie target, and my meals tend to stay fairly consistent.
When I’m in a bulking phase or out of my usual training period, I like to mix things up, provided I’m meeting my daily protein requirements and my carbohydrate and fat intake is under control.
On occasion, convenience has the upper hand. Between work, training, and other engagements, I frequently find myself with insufficient time to prepare meals from the start. Consequently, having a few convenient, grab-and-go snacks to fall back on is absolutely vital. Here's a brief summary of my preferred options:
- Protein bars
- Crackers made from rice with nut butter
- Pistachios
- Protein shakes
- Dark chocolate
Pressure cookers that cook food quickly and with minimal effort, perfect for anyone who wants to save time and energy.
Whether I’m cooking for the week in advance or bringing meals into my workplace, meal prep tools help make everything more straightforward. Some of my go-to essentials include:
- Insulating meal prep bag (ideal for keeping everything fresh)
- Also, be mindful of the drinks you other consume. Broth-based and milk-based soups, milkshakes, and even caffeinated beverages can contribute to your daily water intake, but it's essential to focus on water as the primary source of hydration.
- Non-tip spill proof flasks for protein shakes
- for portion control
- for protein shakes
Muscle-building nutrition plan, quick and easy-to-eat snack foods and meal preparation basics
In the kitchen
- - £249.99, Amazon
- - £36.99 Robert Dyas
- - £44.99, Amazon
- - £64.95, Amazon
- - £559.80, Amazon
- - £29.99, Pro Cook
- - £399.99, Gastroback
- - £5, Amazon
On the move
- - £138.89, Amazon
- - £45.90, Monbento
- - £69.95, Amazon
- - £89.95, Zwilling
- - £43, Stanley Mug
- - £22, Nespresso
- - £55, Myprotein
Ninja Foodi Max Pro Air Grill, Flat Plate, and Air Fryer
When it comes to cooking quickly, an air fryer is an essential item in the kitchen so your meals are perfectly cooked with minimal effort.
Forget about raw or undercooked meats or fish, the Smart Cook System, paired with the Digital Cooking Probe, takes all the uncertainty out of preparing meals, allowing you to enjoy perfectly cooked food every time. Whether you’re grilling steaks with professional-looking char-grilled marks or sautéing delicate seafood on the flat plate, this device adjusts easily to your requirements.
Its seven-in-one functionality; grill, flat plate, air fry, bake, roast, reheat, and dehydrate; allows you to tackle everything from crispy chips with little to no oil to beautifully roasted vegetables or baked oats. Plus, with interchangeable grill plates and the option to cook with the lid open or closed, who says meal preparation has to be dull?
£249.99, Amazon
Aeno Smart Kitchen Scale
Ever gram really matters when you're counting macros, and this scale measures down to 1-gram increments, so you can get your portions spot on. The best part? It syncs with an app that has a database of over 10,000 foods, so you never have to wonder what you're eating.
It also provides me with daily reports on things such as protein, fat and carbohydrates, which makes achieving my goals much easier. It has a high load capacity as well, so if you're cooking in bulk (which I definitely do), it's more than capable of handling it.
£36.99, Robert Dyas
Salter Cosmos 6.5L Slow Cooker
Lovely meat without the hassle? Absolutely, please. No one enjoys dry, overcooked meals, and when you're flagging, this slow cooker is just the ticket for busy days when you just need to set it and forget it.
This slow cooker makes cooking large quantities of food for the whole family very simple due to its spacious 6.5-litre capacity. Featuring three heat settings and a useful keep-warm facility, your meals will always be ready to eat when required; no longer will you have to worry about timings. The tempered glass lid allows you to check on the cooked meals without letting steam escape, so the flavours remain tightly locked in.
For seamless cleaning, the detachable ceramic pot is also dishwasher-compatible, allowing you to spend additional time savouring your meals and minimising the effort of scrubbing.
£44.99, Amazon
Finamil Rechargeable Gift Set
This premium set features the newly rechargeable Finamill, which has now been equipped with a fast recharging, long-lasting battery and a design that is environmentally friendly.
Alongside two Finapod Pro Plus pods for everyday spices and herbs, a large Finapod for bigger spices, and a contemporary tray uniquely designed for this collection, you'll have everything necessary to add flavour to proteins and rice that's lacking in taste.
Simply fill a pod with your preferred spice, connect it to the Finamill, and press the button. Consequently, there's minimal effort required for the added taste.
£79.95, Amazon
Ninja Slushi Frozen Drink Maker
Why load up on unwanted calories with sugary Starbucks drinks when you can make your own low-calorie versions? The Ninja Slushi Frozen Drink Maker lets you whip up luxurious slushies, frappés, and milkshakes without the guilt.
To personalise your dishes, so that they're just as tasty but lower in calories.
£559.80, Amazon
Pro Cook Mini Blender
This compact mini blender is a brilliant option for blending protein shakes. Just combine, pop it in a bag and you're away! You can prepare your favourite recipes, seal them and pop them in your bag for the gym, work or on the go. This nifty blender is small and mighty, making it a must-have for busy people who want to stay healthy.
£29.00, Pro Cook
With its advanced control panel and easy-to-use interface, you'll be able to perfectly customise your ice cream machine to suit your needs. Multiple functions and features ensure precision operation and high-quality results every time.
Cutting out treats altogether is not a workable long-term plan, but that doesn't mean you have to compromise on your health ambitions. Protein ice cream is the ideal alternative, allowing you to enjoy a rich, satisfying dessert that still offers advantages.
You can create your own protein shake by using your preferred protein powder and keeping the ingredients under your control, thus avoiding the sugars and unnecessary extras that are often included in commercial products.
£399.99, Gastroback
Smart Store Frost
These are specifically designed with durability and practicality in mind, making them ideal for batch-cooking and storing exactly measured portions of protein, carbohydrates and vegetables.
Their stackable design keeps your freezer tidy, while the space-saving nesting feature makes storage a breeze. Microwave, dishwasher, and freezer-proof, they're built to handle all the demands of meal preparation. For added convenience, label each box with an acrylic pen to track contents and dates. Perfect for staying on top of your weekly meals.
£4.00, Amazon
Wolfpak 35 Litre Backpack
I've had far too many calamities when it comes to packing my meals for the day. Protein shakes have burst open, my work clothes have smelled strongly of chicken, Greek yoghurt has sprayed all over the inside of my bag, and water has seeped onto my laptop. This is why a multi-compartment bag like the insulated Wolfpak backpack is an absolute necessity. No more office outfits smelling of roast chicken or laptops getting dampened.
Arriving in a range of designs and sizes, a long-lasting water-resistant material and a 180-degree opening, it keeps everything secure, dry and exactly where it should be. Plus, the extra laptop pocket means your devices stay safe from water-spilled drinks. It's not just functional, this bag has a strong character too, which you can personalise with removable badges. Believe me, this backpack is the best purchase for anyone who's fed up of dealing with meal prep mishaps.
£138.89, Amazon
Monbento Element Bicolor
This handy insulated lunch box is perfect for keeping your meals safe and mess-free. Made from high-quality materials, it’s designed to withstand the demands of your hectic daily routine. The airtight design, featuring a broad screw thread and a seal made from silicone, keeps your food securely contained, stopping any spills or mishaps in your bag.
The MB Element maintains food at the ideal temperature for up to 10 hours, making it perfect for use on the go or at the workplace. The product is both lightweight and compact, allowing it to be easily packed into bags or backpacks.
£45.90, Amazon
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The Klean Food Boxes come in a variety of convenient sizes, ideal for anything from snacks to full meals. Constructed entirely from stainless steel with food-grade silicone lids, these boxes represent a completely plastic-free choice for those seeking to decrease their environmental impact. The lids feature additional clasp locking mechanisms, guaranteeing a secure seal to preserve freshness and prevent spills.
These lunchtime essentials are flavourless, rust-resistant and unbreakable, making them sturdy enough for daily use. When you're heading to work, school or out for a walk, the Klean Food Boxes are always ready to go. With their sensible design, these boxes are the perfect choice for anyone looking for a dependable, eco-friendly option for storing meals.
£69.95, Amazon
Borosilicate Glass Vacuum Cooking Starter Set
Occasionally, it's all too easy to overlook a meal languishing in the fridge - only to discover it has gone bad when you think to look for it. That's why the Zwilling Borosilicate Glass Vacuum Starter Set is a real treasure for anyone who despises waste but adores freshly prepared meals.
With its automatic vacuum pump, robust glass containers made of durable borosilicate glass, and reusable vacuum bags, this set keeps food fresh for up to five times longer than conventional storage methods. Ideal for meal prep or storing leftover food, it ensures your fridge remains organised, and importantly, nothing is wasted.
This set is incredibly versatile and practical, whether you're marinating meat in just a few minutes, preparing dishes with a sous vide machine, or keeping fruit and vegetables fresh for several days. The containers and bags are safe to use in the freezer and microwave, and the glass containers can even be used in the oven, up to 180°C, without being covered.
No more missed mealtimes or thrown away food; just healthier food when it suits you. Prices begin at £89.95, making it a sensible investment for anyone who enjoys fresh dishes without the inconvenience.
£89.95, Zwilling
Stanley Iceflow Flip 0.89 litre Tumbler
I've always been a fan of Stanley's classic designs, but let's be honest, the bigger mugs can be a bit tricky to carry around, especially when you're packing it up in your bag or using it during a workout. Enter the Stanley Quick-Flip Water Bottle in the 1.06L size.
This one offers all the convenience without weighing a lot. The leakproof push-button lid opens smoothly, and the large opening allows you to drink easily without spills. Also, it keeps your drink chilled for 18 hours or iced for 2.5 days, making it suitable for long days out.
The steel catch ensures the lid remains securely closed, so you can casually throw it into your bag without a second thought. It's a thoughtful design, simple yet refined, and comes in a diverse range of colours to suit your taste. You'll be impressed by it—after all, it was made to open and close easily!
£43.00, Stanley
Nespresso Travel Mug
Whether you're starting your day with exercise at the gym or looking for a caffeine boost to see you through to a late evening session, this travel mug ensures you're fully fuelled without any trouble.
It's the perfect way to transport your coffee or pre-workout drink, giving you the energy boost you need to push through your daily routine, all while keeping it airtight to stop spills on your hands or bags. So, there's no more mess to deal with on busy gym mornings.
£22.00, Nespreso
Myprotein Shakesphere Metal Shaker
This protein shaker partnership is a perfect pair. If you've ever left a shaker for too long and been met with that unpleasant smell when you finally open it, you'll appreciate the move by Shakesphere x MyProtein. Renowned for its intelligent design and shaking technology, Shakesphere has joined forces with MyProtein to create a metal shaker that's both practical and fashionable.
This container folds into a flask and thermos. It retains drinks at a high temperature for eight hours and a low temperature for 12, with an unconditional guarantee against leakages, giving you peace of mind when carrying it everywhere. The highly polished interior has a non-stick effect, stops smells from forming and indicates the measurements of your drink. Additionally, the compact design means powder and soft fruit don't get stuck, ensuring a hassle-free clean-up. There is no need for extra mixing tools; the spinning action breaks down powders and soft fruit with ease.
Finished in a sharp matte black, it comes in a premium box. It's not dishwasher-friendly, but a quick hand wash will see it looking as good as new.
£55.00, Myprotein
Verdict
This is a brilliant kitchen appliance that simplifies meal preparation with its seven-in-one functionality, providing everything from grilling and air frying to oat baking and dehydrating.
The only minor drawback is its size, which can be a bit impractical for smaller kitchens with reduced counter space. Nevertheless, its performance and wide selection of cooking options make it a top pick for busy home cooks who need to manage meal prep with ease.
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