Hey Bodybuilders!

Picture this - I’m sure it won’t be hard. It’s 7:15 am and you are RUSHING. Maybe you’re corralling your kids to try to get out the door (I sure am) with their lunches, backpacks, and coats. You’re trying to grab your coffee and shove something down for breakfast and wait what about lunch?

It’s so much easier to give up in this moment and just grab something while you’re out..

How about this one? It’s dinner time (and your willpower for the day is nearly done). Your kids only eat chicken nuggets. Your spouse only eats fish and vegetables. And you’re trying to get 50 grams of protein, 60 grams of carbs, and 15 grams of fat to fill in your calories and macros. Chicken nuggets it is!!

The difference between these very normal scenarios and people who seem like fitness robots is NOT willpower discipline. Being successful with your nutrition - consistently - for years on end is just a product of building good habits.

And the best habits are the ones that make success so easy you almost can’t fail.

So here’s my habit hack for you today - one that I’ve been finding incredibly useful for both myself and my clients:

Stop cooking one meal at a time. In fact, stop cooking 2-3 meals at a time.

Cook once, and eat 20 times instead!! Here’s how:

Once a week or so, shop for a big-ass batch of ingredients. You can save big here by buying your proteins in bulk, looking for sales, and scooping up the cheaper cuts of meat that might take more cooking to break down. Focus your prep on proteins - think chicken curry, roasted chicken, beef roast, etc.

As your food is cooking, enter the ingredients as a custom recipe in My Fitness Pal or Cronometer or your tracking app of choice.

Carbs are easy to layer on individually. You can fill these in with fresh or frozen veggies, cauliflower rice, instant rice, potatoes cooked separately, etc. This is how I can batch cook for both myself and my wife, when we eat very different amounts of carbs.

Package up your meals and put a few in the fridge, and freeze the rest. Repeat weekly and you will soon have 5-6 meals you can rotate through.