yo, what's going on you muscle-building scallywags?troy here with weight gain network and in this video i'm going to help you guys savetime, save money, improve your gains, the whole nine yards. we're going to do a completemeal prep for body building. this has been a really common issue that i'm seeing on socialmedia. i'm seeing a ton of guys that enter the coaching program have this question andjust people that i brush shoulders with every
easy meals for work, single day, they say, "how in the world ami supposed to get in all these meals. you know, you talk about eating 3,000 caloriesa day, i have a life. i have school. i have a wife. i have a mistress on the side. i havetwo jobs." whatever it may be. the point is, it's really not that hard if you strategicallydo a little meal prepping. what we're going
to do in this video is probably the greatestmeal prep in the history of mankind. we are going to cook a bunch of shit in like an hour.as you see i have little prep here. what i did here is i prepped a bunch of sweet potatoes.sweet potatoes are probably my favorite source of bodybuilding carbs because they're perfectfor post workout. they've got a lot of potassium, a lot of vitamins and nutrients. what i didhere is i just chopped up this equivalent of four sweet potatoes. i chopped them upand i put them in this little baking dish. i put some seasoning on and i put about fourtablespoons of water, just so it doesn't stick to the bottom and it kind of like steams upand cooks a little faster. then i'm going to show you guys my two favorite recipes formaking chicken not suck. what i did here is
i have a couple pounds of chicken tenderloinsand we're going to dip it in the egg and then one recipe i'm going to crush up these bakedlays. we're going to dip it in the egg. put the barbecued baked lays over it. make somereally healthy fried chicken. the other recipe, we're going to use some panko breadcrumbs,some cayenne pepper seasoning and some garlic powder and i also added some hemp seeds forsome added protein and omega-3s. i'm going to show you guys that process, then we'regoing to go, while that's cooking, we're going to go over to the rice cooker and we're goingto make a couple cups of brown rice. we're going to have three things cooking at once.we're going to have the chicken, we're going to have the brown rice, we're going to havethe sweet potatoes and then if you really
wanted to take your meal prep to the nextlevel, you could have a little skillet going at the same time. if you guys happen to liveby a trader joe's this is probably the best quality, cheapest protein i've found. thisis wild caught alaskan cod. this is 3.99 a pound. this costs me, $5.35 for about 125grams of protein. if you really wanted to, i'm not going to do this part of my meal prep,but if you really wanted to cook like enough food for five to seven days, you could havea big skillet going right here at the same time and you could be cooking up all thiscod. i'm heading out of town in two days, so i'm not going to do a crazy amount of mealprep, but this will be enough for me for about three or four days. then, another thing ido to make my life really easy, one more thing,
just thought of it as i'm staring at it, thisis fresh mango salsa, super easy to make. perfect for putting on chicken and cod becausehonestly, i fucking hate just eating chicken with like hot sauce. i'm so sick of it. likewhite fish, extremely boring. so all this is is chopped up mango, red bell pepper, jalapenoand a bunch of lime juice, so super easy to make and what was i going to say. oh, anotherthing that i do to make my life easier, my other source of protein is i'll just havewild caught salmon in a can. this is a really good source of omega-3s, super lean protein.just overall a really high-quality source of protein. this little can here has 20 gramsof protein and it's got pretty much my entire daily serving of omega-3s which is reallyimportant for recovery and body-building.
these are only like a dollar at wal-mart.then sometimes later in the day, i will have some organic eggs. i'll just fry them up onthe skillet and for my healthy fat sources, it pretty much all comes from the eggs, thesalmon, the almond butter. sometimes i'll just put this right on celery, and from hempseeds and chia seeds, so these are really high in omega-3s. i'll just throw some ofthese on my meals or i'll use them in cooking somehow. and, last but not least, we have,sometimes post-workout, i'll do like some chocolate rice cakes. i'll throw in some gojiberries. i'll throw in some ezekiel bread. these are all obviously kind of premade carbs;make your life a lot easier. what i've been doing recently, and i know you guys are goingto ask, is this best for me, should i be doing
this, probably not unless you've been workingout for about three to five years. what i'm doing right now is i'm doing a combinationof intermittent fasting and carbohydrate back loading. i actually haven't eaten right nowfor like 15 hours. i'm doing like a 17 - 18 hour intermittent fast. then i usually workout on an empty stomach, fasted. but to not lose muscle mass, i will have some branched-chainamino acids. this is probably my favorite one right here. then to curb my appetite,i'll do coffee and once in a great while, i'll do some low carb monster. this actuallyhas a few grams of carbs, but essentially calorie free. i'll do another video talkingabout the benefits of intermittent fasting. i've been doing it off and on for the lastthree years. i know it's kind of a recent
fad, but i've been doing it off and on forthe last three years and noticed a ton of really good benefits which i'll get into inanother video. then i'll just kind of supplement it with like protein powder, so i've got myvanilla protein that i'll do. and that's pretty much a day in the life of my food intake.let me go on over here and get this meal prep rolling. what we're going to do first is i'mgoing to try not to spill my rice everywhere. so i'm going o do about a cup of brown ricehere. so it's a little more than a two to one ratio with the brown rice. so throw thisin here and i'm actually going to do about a cup and a half. all right, so we've gotabout a cup and a half of brown rice. then i'm going to do about three cups of waterin here, just going to measure it out with
the same one, so we've got one, two, justabout three, just grab one more water here. so, we're going to need about a half cup more.then the rice will be ready to roll. so rice, rice cooker, common and pretty much everyasian household and every bodybuilding household, these are so crucial because you do absolutelynothing. you just get the ratios right, you put on the rice cooker. done. don't even haveto worry about it. in fact, when it's done cooking, it will actually just stay on theheat mode. in fact i think i can put it, i'll just switch it to cook mode here. this willbe done in about 45 minutes. now, sweet potatoes already prepped. what we're going to do nextis the fun part. you could put a baked lays here in a bag. take a little bit of air outof here and you just crunch them up. i'll
just get a nice little consistency and thisis going to be some healthy fried chicken. next throw them all in here and now the funbegins. what we're going to do here is we have a couple different variations. we'regoing to have our egg. then we have our breadcrumbs and our baked lays. i already sprayed thiswith some coconut oil spray. what we're going to do here is get a little messy. we're goingto dip it in our egg. this is two beaten eggs here. here we go. see how quick we can dothis. kind of cover it with the chips. we're going to get a bunch of them on here. thisshould be enough protein for a couple days. i'm also going to be doing like my salmonand you know my protein powder, things like that. this will be perfect for like a postworkout meal and dinner. so coat it like that
and just keep on lining the tray with it.i'm going to kind of alternate here between, i'll try one of these. we got some breadcrumbson there. this is also perfect too when you're trying to eat clean because trying to eatclean can be really boring and all this really does is add some carbohydrates. carbohydratesare good when you guys are bodybuilding especially if you're naturally skinny. this is a perfectrecipe because i always try to pair my protein with carbohydrates. this adds some extra carbs,so i don't have to eat as much rice or potatoes or things like that. all right guys we areback, five minutes later. didn't want to bore you with coating the chicken for five minutes.here's what it's actually going to look like. this is from three days ago, so this staysgood for a couple days. topping it with some
frank's red hot, it is amazing. this entirething, it took maybe 15 minutes of prep, but we're going to cook like an entire week'sworth of food in about an hour. so we everything prepped. i'm going to throw this along withthe sweet potatoes in the oven at the exact same time. this is going to cook a littlebit faster, so this is going to be about 35 minutes. this is going to be about 55 minutes.i'm going to take this out before. we've got the brown rice cooking. we have everythingcooking at the same time, so now you guys can go for a workout. you can do whateveryou want and you are getting a ton done here. what we're going to do here is i'm going toput this on the top. i'm going to put the sweet potatoes on the bottom and sizzle itaway. i'm going to let this cook and i will
see you guys in about 55 minutes. i'll showyou guys the final result. all right guys, just took it out of the oven. in fact, itonly took about 40 minutes at 450 degrees to cook all this chicken, all these sweetpotatoes, brown rice is also done. so what i'm going to do here is show you how i'llseparate it. i'm really just kind of eyeballing it right now. i'm not measuring my food. ido have a food scale, convenient for all you bodybuilders and drug dealers out there becauseit's pretty much the only two people who own one of these things. what we're going to dohere is i'm just going to separate it, so super easy and fun little process here. i'mjust going to throw some variations. i'm going to put four tenders in here. i usually doabout a cup of brown rice, so this one i'll
do about a cup of brown rice. and just likethat we have a meal. another thing i do too is i add some hemp seeds, just for some extranutrition and some healthy fats, omega-3s. i'm going to sprinkle on about one tablespoonof hemp seeds and that one's ready to roll. just kind of moving down the line here. throwsome tenders in here. probably about four in each one. then i do about a cup of sweetpotatoes, so a little rough estimate. try to get in about 45 - 50 grams of protein andabout the same amount of carbs in each of these, so nice little portion meals here.this one, ready to roll. this one, throw in a couple of these. you could also, you couldadd hemp seeds to pretty much any of these. i prefer the hemp seeds on the rice combinationa little bit better, but i'll throw some in
here. and we've already got three meals. movingon down the line here. actually we're going to separate this into five complete meals.remember if we cooked like some fish, some chicken, some salmon on the skillet, we wouldactually have enough for like eight or nine meals, so that will last you lunch and dinnerfor the entire weekday period. throw some brown rice in this one. i think about a cupof brown rice is 50 grams of carbs or so, so that's a perfect amount and we're goingto throw some hemp seeds. throw some hemp seeds on here. four meals done. this is goingto take me less than an hour, so save me a bunch of time, saves me money. in fact, allthis combined, the chicken, the sweet potatoes, the brown rice, it cost me like $13 combined.this is like the cost of eating from like
the mcdonald's dollar menu, which is ridiculouslycheap. throw some sweet potatoes in this one. and we're going to have some extra carbs leftover. what i'll do here is i'll probably throw my extra rice and potatoes in another oneof these meal preps and i'll probably have it with like some salmon, some eggs, somethinglike that. as you can see, we've got all five meals here in a very short amount of time.then just pairing this with some post-workout protein shakes, having my canned salmon, havingsome almond butter and vegetables throughout the day. this is enough food for me for atleast three or four complete days. i gave you guys some good options to extend that,so if you want to cook some extra fish, chicken, beef, turkey, whatever may be on the fryingpan and separate this into up to ten meals,
you have more than enough muscle-buildingammunition to do so. all right guys, that is how you meal prep like a boss. i want youguys to let me know in the comments what type of meal prep videos you want to see me doin the near future. i've probably done over about 100 meal preps in my lifetime. i havechipotle inspired meal prep. i have a kid cuisine inspired meal prep. i have sushi,japanese, chinese. i think i have an indian meal prep. what are you guys craving? whatdo you want me to prepare for a meal prep in the near future? i'll make a bodybuilding,gain weight like a boss meal prep specific to what you guys want, but you have to letme know in the comments what you guys are craving.
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