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you’ve ever spoken with a competitive bodybuilder or just scrolled through a bikini athlete’s Instagram feed, you probably won’t be surprised to learn they achieve their muscular, lean bodies through a regimented exercise and  \nnutrition program.  \nIf you are reading this article and your goal is to transform your body, be it adding lean muscle to your frame or dropping unwanted body fat, the key to success lies in the kitchen and having a plan designed to meet your specific goals. In order to achieve your goals and successfully execute your plan you need to do one important thing: meal prep, meal prep, meal prep!  \nWinston Churchill said it best, “He who fails to plan is planning to fail”. In this article I am going to lay out some of the basic principles of meal prep along with a few awesome tips to help you achieve optimal health and or your desired physique. Plus, one of my favorite meal prep recipes that will make you drool. So, let’s jump right to it!  \nThe Basics: Nutrition  \nNutrition doesn’t have a one-size-fits-all plan that people need to follow. However, most programs combine a calorie counting diet with a macro diet.  \nCalorie counting requires tracking your calories so that you keep close tabs on exactly how much you’re eating each day. Counting macronutrients (macros for short) is about making sure a certain percentage of your total calories come from each of the three macronutrients: protein, carbohydrates, and fat.  \nThe exact percentage of macros will vary person to person. If bodybuilding is your goal, your program will most likely require a high percentage of carbs, a moderate percentage of protein, and a low to moderate percentage of fat. Sounds complicated, right? Honestly, it can be and that is why most athletes hire a coach or nutritionist to help them  \n“In order to achieve your goals and successfully execute your plan you need to do one important thing:  \nmeal prep, meal prep, meal prep!”  \nfigure out what their macronutrient breakdown should be. But, you are in luck, meal prep is my passion and is part of my family’s lifestyle so I am going to lay it all out there for you and teach you how you can simplify the process.  \nSOUTHERN MUSCLE GUIDE 2021  \nWHERE TO BEGIN:  \nSteps to a successful meal prep  \n1. Gather Your Tools  \nDownload a Tracking App  \nApps like MyFitnessPal and Lose It! make it easy to select and track foods by tallying up the calories and macros you’ve consumed. Plus, they’ll help you learn which foods contain carbs, proteins, and fats.  \nPurchase a Kitchen Scale  \nHaving a scale will allow you to measure food more accurately vs. eyeballing portion sizes. When trying to lose body fat or build muscle, knowing exactly how much you are eating is key.  \nPurchase Containers.  \nBlue top Ziploc containers are convenient, inexpensive, BPA free, and come in several shapes and sizes. I do not recommend re-heating your food in them due the potential xenoestrogens that can be released while heating.  \nPyrex glass containers, while more expensive, are a safer choice, they are microwave friendly and will also last longer than plastic containers.  \nSandwich bags (or zip top bags) are one of my favorite ways to portion out food while I’m in prep or on the go.You can eat right out of the bag then throw it away when you are done! This eliminates the need to wash multiple containers at night. \\#winning  \n[SouthernMuscleGuide.com](SouthernMuscleGuide.com)  \n2. Plan and Purchase Food  \nGrocery Shopping  \nMake a list before heading to the store.This is a HUGE part of meal prep success! When making your list think about each of these categories—proteins, carbs, and fats—choose three to five main foods you’re going to eat for the week then add a few of your favorite veggies to your list. These will be your go-to foods and will make up the bulk of your meals for the week ahead. Also, organizing you list by departments will cut down on shopping times.  \nStick to ","cbCaiaYD3FoHVKPv","https://ap.wps.com/l/cbCaiaYD3FoHVKPv","pdf",764021,"English","# Steps to a successful meal prep\n## Gather Your Tools\n## Plan and Purchase Food\n## Prep Basic Food\n## Pre-portion your meals","[{\"question\":\"Why is meal prep considered essential for changing your body?\",\"answer\":\"The article emphasizes that success depends on having a plan you can execute, and meal prep is presented as the key action that supports goals like adding lean muscle or reducing body fat.\"},{\"question\":\"What are the two main nutrition approaches discussed?\",\"answer\":\"It covers calorie counting and macro tracking, explaining how macros split total calories across protein, carbohydrates, and fat.\"},{\"question\":\"How does the guide recommend choosing foods for the week?\",\"answer\":\"It suggests making a grocery list by categories (proteins, carbs, fats), selecting three to five main foods plus a few favorite vegetables, and organizing the list by departments to save time.\"}]","Making Meal Prep Easy | PDF",1790541248]