3 Weeks Out + food prep pics

3 Weeks Out

I've found it helpful sometimes to see how other people prepare food. Its always nice to learn a new trick or a more convenient way to do things so I thought I'd post up a few pictures of how I prepare my food in such a way that is quick, convenient, and easy to clean up.

To make my beef for the entire week, I take out the two oven racks/trays and wrap them in tin foil. I then simply place all the beef I need for the week on them, pour whatever calorie-free seasoning I want (as pictured) and put them in the over carefully (so as not to tear the tin foil). This way I can cook a lot more at once (allowing me to only have to cook once a week), and not have to deal with much clean up--I just take the tin foil off and throw it away.

For my vegetables, I buy 2 lb. bags of smart and final broccoli florettes, measure them out frozen, and microwave for about 4-5 minutes.

	A	B	C	D	E
1	3 Weeks Out - Training Day	8/29/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	35	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	35	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	28	0
12	1>
13	3) 2/8 Cup Oats; 1 Isolyze; 1 tsp Mac Nut Oil	27	14	4.5
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 2/8 Cup Oats; 1.5 Isolyze; 1 tsp Mac Nut Oil	40	14	4.5
18
19	6) 9 Egg Whites; Vegetables	31	12	0
20
21	7) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
24
25
26
27	TOTALS	389	214	31	2691
28

	A	B	C	D	E
1	3 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	35	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
14
15	6) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
16
17	7) 5/8 Cup Oats; 1 Isolyze	27	34	0
18
19	8) 10 Egg Whites; Vegetables	35	12	0
20
21	9) 5/8 Cup Oats; 1.5 Isolyze	40	34	0
22
23	TOTALS	375	185	30	2510
24
25	,

	A	B	C	D	E
1	3 Weeks Out - Training + Cardio
2
3
4
5	Meal	Protein	Carbs	Fat	Calories
6
7	1) Rice Cakes; 2 Isolyze	54	30	0
8
9	PreWO: Carbolyze; 1.5 Isolyze	40	30	0
10
11	PostWO: Carbolyze; 2 Isolyze	54	40	0
12	30>
13	2) Rice Cakes; 12 Egg Whites	42	28	0
14	1>
15	3) 2/8 Cup Oats; 1 Isolyze; 1 tsp Mac Nut Oil	27	14	4.5
16	2 >>>
17	4) 1.5 Beef Patty; Vegetables	37.5	12	7
18
19	5) 2/8 Cup Oats; 1.5 Isolyze; 1 tsp Mac Nut Oil	40	14	4.5
20
21	6) 9 Egg Whites; Vegetables	31	12	0
22
23	7) 1.5 Beef Patty; Vegetables	37.5	12	7
24
25	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
26
27
28
29	TOTALS	375	204	31	2595
30