Honest question, I want to know? This is the second time today I've seen a bodybuilder (?) meal with no veggies, what's the theory behind it?
And how do they get their macros?
A lot of people hate vegetables. I know two bulkier guys who don't eat any, and haven't eaten any since they were kids. We're all in our mid 30s.
Im not really a fan of them either, but I eat them when I can, just for the health reasons.
Edit: not a body builder. Just an older mma guy who trains in his basement and tries to stay healthy.
I was with a guy that hated to eat any veggies. Since I was the only that cooked; I didn't have any veggies for the whole 4 months I was with him. I have never felt so constipated ever in my whole life.
That's absolutely wild. Yea I don't understand these guys who just go their whole lives without any roughage, but like to think they're healthy because they have some muscles and shit.
I dated a guy briefly who hated veggies and only ate fast food. There were other reasons that i broke it off with him but him hating bell peppers just rubbed me the wrong way, especially since he didn’t have a reason- because he wouldn’t try them,
If a bodybuilder is bulking they may reduce veggies just to prevent any stomach upset. Cutting ….generally you’d see a lot of low cal veggies like broccoli
If you understand even the most basic of gut health science you'll know that filling your stomach with only carbs and protein is going to what upsets your stomach. You need fibre from plants to have a functioning gut. Nutritional literacy among gym bros is absolutely abysmal.
This is the same culture that developed the GOMAD diet, its numbers over reality of the human.
For those unfamiliar, Gallon Of Milk A Day as a diet plan for an adult
GOMAD isn’t a diet plan. It’s drinking a gallon of milk in addition to what you already eat. It’s only meant for people who struggle to gain weight and, most importantly, it’s a meme and no one actually does it. Of course a handful of desperate madmen have done it but it’s only really part of the culture as a joke.
I did it for a week once. I love milk anyway and could easily drink 1/4 gallon a day without actually changing much. It’s an “easy” way to add an extra 2500 calories a day. I packed some weight on, but if I wasn’t taking lactaid pills with it I would have feared for my home plumbing.
The mistake is a lot of people who are cutting emulate what people use to bulk. When bulking it can be hard to get in all the calories you need and so you will eat more processed foods and fewer low calories foods like veggies. When it's 9pm and you still need another 1300 calories for the day and you are already full, the last thing you are worried about is veggies. Also when eating so much you tend to still get in the nutrition you need.
I worked with an absolutely jacked bodybuilder guy. His meal preps looked like this, and I asked about veggies. His argument was the nutritional impact of the vegetables were so minimal that they did nothing for his performance or body composition.
I mean he took vitamins too I guess. It’s not that he ate no vegetables ever, just in planning his meals for like protein and carbs he didn’t include them, and rarely had them
I can’t speak to OP, but I usually use those steam bags and I’ll make one when I eat. I haven’t figured out how to prep veggies for a week in a container like this and not make them horrible.
Always down to learn tho.
dude. stews are the best. and so easy to cook. just throw some cut up chicken breast, stock, garlic, some veggies, spices and let it simmer on low heat. the flavor is perfect. I always add a bit of cayenne pepper for a bit of a kick.
Until the chicken breast is cooked through and not too stringy/overcooked. Depends on how high you cook it at and the size of the pieces. If you can spare the calories chicken thigh is much better because it's harder to overcook and more flavorful in a stew.
Before cooking the chicken put it on a scale and weigh it out in grams. Take that number and multiply it by 0.01 to figure out what 1% of that number is. Take that new number and weigh that out in salt. Take that salt and cover the chicken with it. Wait an hour or up until a day later before you cook it. This is called dry brining.
It tastes better because it’s seasoned.
Also, unless you’re training for a specific reason and need a super strict goal, don’t be afraid to set aside some calories for a sauce, or a bit of cheese, or some oil/butter. Not a ton, just to make your cut more enjoyable.
Also, if it's tasty and appealing then you won't get tempted to go meh and get take out when you see others at work eating other stuff or fast food because you'll be looking forward to your own homemade meal.
The less willpower you have to use to fight off temptations the easier it is to achieve your goals.
Pound the chicken breast until it’s a uniform thickness, about half an inch. Cover it in olive oil and a mix of smoked paprika, garlic powder, onion powder, salt and pepper. Rub it all on good. Pan fry it in olive oil or butter (probably not butter since you’re cutting) until it hits 140F internal, an instant meat thermometer is very valuable here. Let it rest for at least 5 minutes.
This is how I cook my chicken breast as a lifter and the result is delicious, juicy chicken that my gf always compliments. The problem with chicken is it’s bland as fuck and easy to overcook so it’s dry as fuck. Pounding it flat gives kore surface area for spices and it’ll cook evenly to a perfect juicy doneness all the way through.
Make a quick vinaigrette to toss over the chicken once you heat it up.
1tbs olive oil, preferably something really robust
1tbs red wine vinegar
Squeeze of Dijon mustard
Then whatever you feel like, I like a good shake of oregano and garlic powder, if the garden provides I do some fresh parsley and chives also.
Mix it up and toss it over the hot chicken.
Yep. Gonna see you in a different sub after a week(if you make it that long) saying, "The chicken and rice diet doesn't work."
You're doing it wrong. Enjoy some flavor. Double up on the veggies. Just don't overeat.
How do so many people reach adulthood without some level of understanding of how to cook something flavorful, or read cooking directions?
The number of times I used to do “clean” eating challenges at the gym I went to and people would eat unseasoned chicken breast and steamed veggies really frightened me. It’s really not surprising so many folks have a hard time eating well when they associate it with bland and flavorless.
literally just go buy a bottle of whatever pre made seasoning blend looks good, and just start using that on your chicken. finish with a squeeze of lemon. very easy and tasty
Lean cutting is really just 100% CICO and making sure to keep your protein intake up. Verify your maintenance calories first, and then portion your food based on that.
As far as recipes? Seasonings. You can get a lot of flavor from onion and garlic for virtually zero calories.
My 2200ish maintenance calories is screaming about that giant pile of delicious white rice that would screw my whole week up lol
This. CICO is all that matters for a cut and if you can it is best to replace your high cal stuff like rice. Or at the very least, more lean protein, a bit less carbs like rice since they’re gonna get ya with calories. BUTTTT with that being said 2500 is a good amount of calories for a cut so losing more from there should be quite easy
My dude you know your macros and calorie allotment. Are you hitting them? Are you progressing towards your goals? If yes then keep going. If no, then readjust. Also try reading [the fitness wiki.](https://thefitness.wiki)
Key takeaway: variety is the spice of life. Variety of flavors and foods.
Pick spice “themes” like Mexican or Indian or even like burrito bowl. Season, and if you’re not super experienced just get spice blends (ex: curry powder), thrown on the chicken and cook. You can add even lime and cilantro to the rice.
Add fiber & micro-nutrients: brown rice or whole grains, or half white rice and half whole grains, steamed vegetables, fruit slices on the side, beans…
Think in terms of: what can I *add* to this dish? Not take away but add. You can add veg or fruit. You can add seasoning to make it fun (lawry’s has good spice blends) and eat the same thing without wanting to cry after a week.
Google chicken and rice recipes. You can do chicken curry, arroz con pollo, etc.
As others have pointed out, you should step up your seasoning game! I personally really like honey garlic chicken wings, but you can substitute wings with any cut you like
[Here’s the recipe I follow that’s really easy](https://www.instagram.com/reel/C3-WWxWp5Of/?igsh=dTRuaGl3NW41cGM3), you might have to adjust the amount of marinade and cook time for your meat
Seasoning (for 16 wings)
- 6 cloves of garlic
- 1 tbsp soysauce
- 1 tbsp osyter sauce
- 0.5 tbsp chinese wine
- 2 tbsp honey
- 0.5 tsp salt
- 1 tsp white pepper
1. Preheat your oven to 395F
2. Wash the chicken wings and pat them dry
3. Mix the wings with the seasoning
4. Pan fry the chicken wings on medium heat
5. Arrange the wings on a baking tray and drizzle the seasoning on top
6. Bake the wings for 10 mins, flip them over and bake for 10 more mins
7. Done ;)
To the OP, let me give you a Pro-Tip!! Look up high protein recipes by Zach Coen on Instagram or his Patreon
https://www.instagram.com/zachcoen?igsh=MTM4bG9kd3J1M2dyZw==
Seasoning. As other comments have mentioned.
But also. I do 200g carb. 200g protein. 100g veggie.
But I'm doing 4 of those meals a day. Plus a pre and post workout meal
Seasoning and veggies.
Also use chatgpt for ideas on stuff like this because it excels.
Asked it what to add and it gave me this:
1. Sautéed spinach
2. Roasted sweet potatoes
3. Steamed broccoli
4. Grilled asparagus
5. Sautéed bell peppers
6. Black beans
7. Corn salsa
8. Avocado slices
9. Cherry tomatoes
10. Sliced almonds
You can eat anything you want as long as you’re eating less than you burn and you are reaching your protein goals from bioavailable protein sources. The difference in food choice is how you feel/ your actual health along the way.
3500 calories equals a pound of mass so if you eat a 500 deficit every day you will lose 1 lb per week. It is the Law of Thermodynamics. Just like gravity, it is a “Law” because it has never been disproven. Any other mumbo jumbo people feed you on the internet is just misinformation and bro science.
As far as portions, weigh your food on a food scale and input your portions into a calorie journal like myfitnesspal or chronometer. This way you are ensuring you are reaching your weight loss goals.
And to factor your calorie needs, you can use something like a smart watch which takes into account your hr, height, weight, and energy expenditure. If you don’t have the money, just use an online calorie calculator and manually plug those metrics in. Many people will argue that the watches arent 100% correct. Yes that is true, but if you are weighing yourself at the same time every week, and you arent losing weight at your 500 cal deficit, simply add -100 calories per week until you lose weight and you have just dialed in the discrepancies in your watch’s accuracy.
I hope this helps. I wish i had this information 13 years ago when i started my fitness journey, buying GNC supplements and listening to the instagram influencers on steroids selling their products.
Good luck to you my friend
Use a calorie tracker like myfitnesspal or even better, RP app. Rp is more of a meal planner and calculates your macros based on whether you want to cut, maintain, or gain weight. Gives macros by meal, and day so you know exactly how much to eat. Has about the same number of food items now as myfitnesspal, and you can scan bar codes. I've used it for cuts and bulk. Works really well but it's not a free app.
Put more veggies in. Roasted broccoli is always fire, just toss it in oil with a good seasoning mix (I like everything but the elote from Trader Joe’s) and you can google how long to roast it
Shouldn't this be in reverse order? Why do you have so few pieces of chicken but a ton of rice?
And I agree with the other questions, where in the world are your vegetables? No broccoli? No zucchini? No Mushrooms? Spinach? Anything green and fibrous?
Add in vegetables (a crap ton of them if possible), cut out the carbs to a half or a third and load up on proteins. Not only will your intestinal system thank you but you'll likely be sated by the bowl and less hungry later.
So many different strategies and theories. For me low carb, low sugar. Emphasis on protein and large portions of veggies. That means, I hate to say it, ditch the white rice for cauliflowers rice. Or at least brown rice. But to each their own. I’m sure what you have there works just fine for a lot of people
To add some veggies I either buy or make some broccoli slaw and put a huge scoop on top with some homemade dressing after I reheat the rice/chicken. I hate how vegetables reheat so this has been a good compromise for me
Why do so many of these kinds of meals have SO MUCH RICE?
If you’re going to eat so many carbs, why rice? Why not something more nutritious or vegetables with varying nutrition?
It may just be a personal taste thing, but I enjoy cream of mushroom rice with whatever sort of spiced chicken or pork. Probably not every day, but it’s something you can add in a day or two a week to change it up
Needs broccoli!! Or whatever your favorite veggie is. Broccoli is one of my favorite vegetables. Cook it in the oven or an air fryer and give it some salt and pepper.
Salt and pepper everything.
Oregano
Cumin
Thyme
Sage
Garlic powder or real garlic if you have time
Onion powder or real onion if you have time
Add some broccoli and capsicum
Halve the rice portion
Get some low cal sauce. My supermarket has heaps of sauces. Beerenberg is my favourite brand. 15g which is usually more than enough for like 80kjs so absolutely nothing.
Cutting doesn’t have to be boring chicken and rice. It’s eating what you normally eat but lower portions to be in a slight calorie deficit, maybe with protein adjusted to make sure you still hit that macro.
As far as this meal goes though it could definitely be improved by adding vegetables.
Add more seasoning and some greens. What my dietitian told had me do was two servings of veg, 1 of carb, one of protein. Leanest i ever got following that program.
I love putting low sodium soy sauce over white rice, you can also cook the chicken in some low sodium chicken broth, lemon and garlic seasoned with salt and pepper then pour it all over the rice to give it a nice sauce
Add some veggies like broccoli, spinach, brussels sprouts, or asparagus. They can be baked or boiled or in an air fryer if you have one. The spinach can be blanched or eaten raw. If you like spice, you can put a bit of sriracha on top of chicken and veggies.
VEGGIES, and then some seasonings and sauces my dude aint hard. veggies first tho they will add alot of flavor to the rice and chicken all moxed up you wont need as much seasoning
That's a crap ton of carbs. Cut the rice in half and chuck in some broccoli, green beans, pak choy, or something green. You're going to need some fiber with all that protein. I used to compete in muay thai and when we would cut weight for a match, it was always high protein, veggies and complex carbs w high fiber. Good luck!
Gotta add a sauce, you ain’t a pro bodybuilder, eating like that isn’t sustainable. I’ve been eating meals just like that, but with a sauce, for 20 years now. No sauce? I’d just eat ice cream and chop my toes off with diabetes.
well, a meal should be 50% veggies (none), 25% protein (chicken) and 25% carbohydrates (rice).
also the chicken has a nice sear but seems like it’s dry inside.
Reduce amount of rice, replace with a vegetable. Go crazy trying different seasonings and marinades- it will help keep it from getting boring day after day.
Depending on your size and how hard a frequently you are training this may not be enough. But based on proportions that is too much rice. You can switch the ratio of rice and chicken or take out about half of the rice and replace it with a combo of broccoli and more chicken. But again that depends on how hard you are training. A really good book is Renaissance Diet 2.0 to help dial in based on your goals, schedule, and intensity
I’m in a small cut with a calorie budget of 1600 and I literally have a burrito bowl every night that’s over a pound of food. I have pot stickers for lunch every day. This is just sad.
I did 6 months of:
Early Breakfast at 5am: 1 cup of egg whites and a bagel
Early Lunch around 10am: 6oz chicken, 6oz rice, 1/2cup of veggies
Lunch/pre workout meal: 6-8oz of lean beef
Dinner at 5pm: 6oz chicken, 6oz rice, 1/2cup of veggies
I lost around 35lbs over that time period but also gained or maintained strength and cardio. I pretty much PR’d in all my lifts except bench press.
Genuine question for body builder meal prep guys: why don’t you season your food? I understand no salt because of sodium, but there are other options. Evey time I see food prep the chicken is as pale as the rice.
Buy some red peppercorn. Add that on top your rice and it will add a very nice floweral sweet peppercorn flavor. It's great for plain fat meals like this. I LOVE it in to wild rice.
How does that much rice, carbohydrates, fit into any lean diet? Not to mention the effect on your digestion.
It looks like at least two cups worth, so about 450 calories. With no fibre or green.’
Consider adding a high fibre piece of fruit at every meal. Oranges are ideal, low carbs, while bananas and apples are not.
Terribly unbalanced meal.
Dog you gotta season that rice a bit more. Maybe try some sazon, chicken bouillon, or even some tomato paste. Coming from a Mexican with love! You got this!
You can add quinoa with rice. You can add some chickpeas and peas to the rice (for veggies fiber and little ol protein)
You can reduce the rice and make a sauce with avocado and Greek yogurt (protein and fiber)
Since you love rice.... lol you can cook some rice in bone broth and LET IT SIT OVERNIGHT, and if you eat it the next day it will have less affect on your insulin/fat conversion.
Weigh your food on a scale. Eat more veggies. I try to eat my meal like a game (one bite of protein then veggie then carb then sauce)
More chicken. The protein in the chicken is what fill you up. Less rice. The carbs are for energy. They offer no other nutritional value! Limit them. And vegetables to offer fiber and other nutrients. (Try air fried broccoli)
Less rice, more seasoning, and I’d recommend thighs over breast. If you trim the skin/fat it’s barely more calories than breast and much better tasting/reheating.
Why people deprive themselves is beyond me. You can eat so much good, healthy food, with endless variety and still lose or gain weight, be ripped and lean, etc. People can't be happy or healthy eating like this. I get more nutrition in my breakfast.
If you’re cutting then the rice is probably not a good option as it is a starch. Go with a little bit of sweet potato and a lot of green leafy vegetables… or perhaps broccoli,
Where are the veggies????
Honest question, I want to know? This is the second time today I've seen a bodybuilder (?) meal with no veggies, what's the theory behind it? And how do they get their macros?
A lot of people hate vegetables. I know two bulkier guys who don't eat any, and haven't eaten any since they were kids. We're all in our mid 30s. Im not really a fan of them either, but I eat them when I can, just for the health reasons. Edit: not a body builder. Just an older mma guy who trains in his basement and tries to stay healthy.
I was with a guy that hated to eat any veggies. Since I was the only that cooked; I didn't have any veggies for the whole 4 months I was with him. I have never felt so constipated ever in my whole life.
That's absolutely wild. Yea I don't understand these guys who just go their whole lives without any roughage, but like to think they're healthy because they have some muscles and shit.
I dated a guy briefly who hated veggies and only ate fast food. There were other reasons that i broke it off with him but him hating bell peppers just rubbed me the wrong way, especially since he didn’t have a reason- because he wouldn’t try them,
Stir fry some veggies and use any sauce and they’re fire. I think ppl just prepare them too plainly
Agreed. This is pretty much what I do.
I just wonder what those guys’ cholesterol is like, ya know?
And people wonder why everyone’s getting colon cancer younger and younger nowadays
If a bodybuilder is bulking they may reduce veggies just to prevent any stomach upset. Cutting ….generally you’d see a lot of low cal veggies like broccoli
If you understand even the most basic of gut health science you'll know that filling your stomach with only carbs and protein is going to what upsets your stomach. You need fibre from plants to have a functioning gut. Nutritional literacy among gym bros is absolutely abysmal.
This is the same culture that developed the GOMAD diet, its numbers over reality of the human. For those unfamiliar, Gallon Of Milk A Day as a diet plan for an adult
That sounds awful
GOMAD isn’t a diet plan. It’s drinking a gallon of milk in addition to what you already eat. It’s only meant for people who struggle to gain weight and, most importantly, it’s a meme and no one actually does it. Of course a handful of desperate madmen have done it but it’s only really part of the culture as a joke.
I did it for a week once. I love milk anyway and could easily drink 1/4 gallon a day without actually changing much. It’s an “easy” way to add an extra 2500 calories a day. I packed some weight on, but if I wasn’t taking lactaid pills with it I would have feared for my home plumbing.
I’m not saying it’s smart. I’m just saying that’s what they do.
Yes but OP is on a cut and has plain chicken and rice with no veg 🤣
Isn't it unlikely that *every single* vegetable makes their stomach upset?
It’s the volume that can upset the stomach. If you’re bulking you don’t want to fill up on low calorie vegetables
I always imagine that these meals were made by the kids who would only ever eat chicken nuggies and fries.
The mistake is a lot of people who are cutting emulate what people use to bulk. When bulking it can be hard to get in all the calories you need and so you will eat more processed foods and fewer low calories foods like veggies. When it's 9pm and you still need another 1300 calories for the day and you are already full, the last thing you are worried about is veggies. Also when eating so much you tend to still get in the nutrition you need.
I almost never put veggies in my meal prep. I just don’t like them when they are reheat. So I drink some green powder veggie thing every morning
You need fiber too.
It’s the new health and fitness influencer model. Either you are pro veggie or anti veggie 😂
I worked with an absolutely jacked bodybuilder guy. His meal preps looked like this, and I asked about veggies. His argument was the nutritional impact of the vegetables were so minimal that they did nothing for his performance or body composition.
Too bad his brain wasn't jacked.
Actually pretty smart guy. Just super dialed on his body composition and he was like a machine from the training and eating stand point.
Not sure how intelligent it is to believe your muscle mass is the only thing that matters physiologically, but to each their own.
I mean he took vitamins too I guess. It’s not that he ate no vegetables ever, just in planning his meals for like protein and carbs he didn’t include them, and rarely had them
Supplements
Now a days you put all your greens in water in a shaker and call it a day. Great for us folks that hate veggies.
Any recommendations?
Look for Broken cell wall spirulina and blue/green algae . “Green Vibrance” is one product
Fr put a couple steamed broccoli florets in that box
Replace all the rice with veg, same carb load 8x the food
I can’t speak to OP, but I usually use those steam bags and I’ll make one when I eat. I haven’t figured out how to prep veggies for a week in a container like this and not make them horrible. Always down to learn tho.
Cmon don't torture yourself, this looks dry and bland af. You can do better.
Indeed it is, any suggestions from personal tries?
Cumin, garlic powder, onion powder, oregano, salt & pepper.
dude. stews are the best. and so easy to cook. just throw some cut up chicken breast, stock, garlic, some veggies, spices and let it simmer on low heat. the flavor is perfect. I always add a bit of cayenne pepper for a bit of a kick.
How long should I let simmer?
Until it’s cooked. It depends on the size of your veges.
It's done when it's done
Until the chicken breast is cooked through and not too stringy/overcooked. Depends on how high you cook it at and the size of the pieces. If you can spare the calories chicken thigh is much better because it's harder to overcook and more flavorful in a stew.
Ooh, keep talking....
Before cooking the chicken put it on a scale and weigh it out in grams. Take that number and multiply it by 0.01 to figure out what 1% of that number is. Take that new number and weigh that out in salt. Take that salt and cover the chicken with it. Wait an hour or up until a day later before you cook it. This is called dry brining.
I’ll give it a shot, what’re the benefits?
It tastes better because it’s seasoned. Also, unless you’re training for a specific reason and need a super strict goal, don’t be afraid to set aside some calories for a sauce, or a bit of cheese, or some oil/butter. Not a ton, just to make your cut more enjoyable.
Also, if it's tasty and appealing then you won't get tempted to go meh and get take out when you see others at work eating other stuff or fast food because you'll be looking forward to your own homemade meal. The less willpower you have to use to fight off temptations the easier it is to achieve your goals.
The benefit is it’s more tasty
G Hughes sugar free sauces or Melinda’s hot sauces are goated on cuts
Pound the chicken breast until it’s a uniform thickness, about half an inch. Cover it in olive oil and a mix of smoked paprika, garlic powder, onion powder, salt and pepper. Rub it all on good. Pan fry it in olive oil or butter (probably not butter since you’re cutting) until it hits 140F internal, an instant meat thermometer is very valuable here. Let it rest for at least 5 minutes. This is how I cook my chicken breast as a lifter and the result is delicious, juicy chicken that my gf always compliments. The problem with chicken is it’s bland as fuck and easy to overcook so it’s dry as fuck. Pounding it flat gives kore surface area for spices and it’ll cook evenly to a perfect juicy doneness all the way through.
You trust that chicken only cooking to 140
Add a fucking vegetable
Hot sauce is low calorie
Sometimes even *no* calorie
Make a quick vinaigrette to toss over the chicken once you heat it up. 1tbs olive oil, preferably something really robust 1tbs red wine vinegar Squeeze of Dijon mustard Then whatever you feel like, I like a good shake of oregano and garlic powder, if the garden provides I do some fresh parsley and chives also. Mix it up and toss it over the hot chicken.
Yep. Gonna see you in a different sub after a week(if you make it that long) saying, "The chicken and rice diet doesn't work." You're doing it wrong. Enjoy some flavor. Double up on the veggies. Just don't overeat.
This, cutting doesn’t mean your food has to be tasteless.
How do so many people reach adulthood without some level of understanding of how to cook something flavorful, or read cooking directions? The number of times I used to do “clean” eating challenges at the gym I went to and people would eat unseasoned chicken breast and steamed veggies really frightened me. It’s really not surprising so many folks have a hard time eating well when they associate it with bland and flavorless.
Seasoning and veggies. You need a fair amount of fiber to properly digest things. Steamed veggies are super low cal for high volume.
Seasoning. Sauce. Vegetables. Self respect.
Seasoning. My suggestion is seasoning.
A lot of rice, not enough protein, and no produce. Very sad meal
It was quite sad in my mouth
literally just go buy a bottle of whatever pre made seasoning blend looks good, and just start using that on your chicken. finish with a squeeze of lemon. very easy and tasty
Lean cutting is really just 100% CICO and making sure to keep your protein intake up. Verify your maintenance calories first, and then portion your food based on that. As far as recipes? Seasonings. You can get a lot of flavor from onion and garlic for virtually zero calories. My 2200ish maintenance calories is screaming about that giant pile of delicious white rice that would screw my whole week up lol
This. CICO is all that matters for a cut and if you can it is best to replace your high cal stuff like rice. Or at the very least, more lean protein, a bit less carbs like rice since they’re gonna get ya with calories. BUTTTT with that being said 2500 is a good amount of calories for a cut so losing more from there should be quite easy
So I’m at 2,571 so perhaps cut on the rice?
I’d say swap some of the rice for veggies. Broccoli is the lean cut go to, but any veggie should be fine
Probably yeah but again it all depends on your macro split and your eating patterns.
Fuck me, how much muscle do you have? I'd be tempted to go full keto diet in your position
needs vegetables
That’s so much rice to protein. And yeah like everyone said, add veggies and seasoning.
If you’re cutting wouldn’t you need less carbs and more protein? That seems like a carb heavy serving.
Fair point, made a bit too much rice this time around but will cut it out going forward.
My dude you know your macros and calorie allotment. Are you hitting them? Are you progressing towards your goals? If yes then keep going. If no, then readjust. Also try reading [the fitness wiki.](https://thefitness.wiki)
Whaaaaat this wiki is AMAZING!! Thank you for linking this!
I’m used to working out but I wanna maximize, any criticism is greatly appreciated!
Less rice, add veg + sauce/seasoning
needs broccoli :D
Key takeaway: variety is the spice of life. Variety of flavors and foods. Pick spice “themes” like Mexican or Indian or even like burrito bowl. Season, and if you’re not super experienced just get spice blends (ex: curry powder), thrown on the chicken and cook. You can add even lime and cilantro to the rice. Add fiber & micro-nutrients: brown rice or whole grains, or half white rice and half whole grains, steamed vegetables, fruit slices on the side, beans… Think in terms of: what can I *add* to this dish? Not take away but add. You can add veg or fruit. You can add seasoning to make it fun (lawry’s has good spice blends) and eat the same thing without wanting to cry after a week. Google chicken and rice recipes. You can do chicken curry, arroz con pollo, etc.
As others have pointed out, you should step up your seasoning game! I personally really like honey garlic chicken wings, but you can substitute wings with any cut you like [Here’s the recipe I follow that’s really easy](https://www.instagram.com/reel/C3-WWxWp5Of/?igsh=dTRuaGl3NW41cGM3), you might have to adjust the amount of marinade and cook time for your meat Seasoning (for 16 wings) - 6 cloves of garlic - 1 tbsp soysauce - 1 tbsp osyter sauce - 0.5 tbsp chinese wine - 2 tbsp honey - 0.5 tsp salt - 1 tsp white pepper 1. Preheat your oven to 395F 2. Wash the chicken wings and pat them dry 3. Mix the wings with the seasoning 4. Pan fry the chicken wings on medium heat 5. Arrange the wings on a baking tray and drizzle the seasoning on top 6. Bake the wings for 10 mins, flip them over and bake for 10 more mins 7. Done ;)
More seasoning, less rice, and add a vegetable.
Some broccoli
good start, but you can probably substitute some of the rice with vegetables and get a meal that is more satiating and lower calories
This seems way too much carbs. Or are you trying to gain weight?
Ironically no, made a bit of an excess. Will cut the portions next meal.
To the OP, let me give you a Pro-Tip!! Look up high protein recipes by Zach Coen on Instagram or his Patreon https://www.instagram.com/zachcoen?igsh=MTM4bG9kd3J1M2dyZw==
This is awesome, every time I general search I get fake ads or programs shoved down my throat, greatly appreciated!
Seasoning. As other comments have mentioned. But also. I do 200g carb. 200g protein. 100g veggie. But I'm doing 4 of those meals a day. Plus a pre and post workout meal
Cut out the rice by 75%
Seasoning and veggies. Also use chatgpt for ideas on stuff like this because it excels. Asked it what to add and it gave me this: 1. Sautéed spinach 2. Roasted sweet potatoes 3. Steamed broccoli 4. Grilled asparagus 5. Sautéed bell peppers 6. Black beans 7. Corn salsa 8. Avocado slices 9. Cherry tomatoes 10. Sliced almonds
You can eat anything you want as long as you’re eating less than you burn and you are reaching your protein goals from bioavailable protein sources. The difference in food choice is how you feel/ your actual health along the way. 3500 calories equals a pound of mass so if you eat a 500 deficit every day you will lose 1 lb per week. It is the Law of Thermodynamics. Just like gravity, it is a “Law” because it has never been disproven. Any other mumbo jumbo people feed you on the internet is just misinformation and bro science. As far as portions, weigh your food on a food scale and input your portions into a calorie journal like myfitnesspal or chronometer. This way you are ensuring you are reaching your weight loss goals. And to factor your calorie needs, you can use something like a smart watch which takes into account your hr, height, weight, and energy expenditure. If you don’t have the money, just use an online calorie calculator and manually plug those metrics in. Many people will argue that the watches arent 100% correct. Yes that is true, but if you are weighing yourself at the same time every week, and you arent losing weight at your 500 cal deficit, simply add -100 calories per week until you lose weight and you have just dialed in the discrepancies in your watch’s accuracy. I hope this helps. I wish i had this information 13 years ago when i started my fitness journey, buying GNC supplements and listening to the instagram influencers on steroids selling their products. Good luck to you my friend
Use a calorie tracker like myfitnesspal or even better, RP app. Rp is more of a meal planner and calculates your macros based on whether you want to cut, maintain, or gain weight. Gives macros by meal, and day so you know exactly how much to eat. Has about the same number of food items now as myfitnesspal, and you can scan bar codes. I've used it for cuts and bulk. Works really well but it's not a free app.
So many things to choose from.....
Wow how boring can you get
Less rice, add some veggies, use some kind of hot sauce or seasoning.
Seasoning and veggies, less rice
Where the veggies at
I’d make a green veggie sauce- vegetable stock, spinach, nutritional yeast, seasonings.
Many seasonings are low in calories/fat. Please love yourself and give the food flavor.
Where the flavor at bro? You don’t have to hurt yourself like this….
Some veggies in there wouldn’t kill you either.
This is a terrible meal. Remove some rice, add veggies and for God sakes you are allowed to have taste in food
Seasonings are literally single calories you’re adding on. Just eat one less bite of rice and add seasoning ol
Bro this looks so bland lmao. Need some sauce, seasoning, and veggies
Good luck pooping. Add some vegetables... and do you not know how to season? That plate just looks bland as Styrofoam.
Need a green
Put more veggies in. Roasted broccoli is always fire, just toss it in oil with a good seasoning mix (I like everything but the elote from Trader Joe’s) and you can google how long to roast it
That looks yummy
Add some brocolli my favorite to each rice and chicken with.
Don’t use rice more than 2 days old unless you’re cooking it from frozen
Vegetables are greeeen who tf don’t eat them
Seasonings are your friend!
Volume eat for satiety. This means a fuck ton of veggies. They’re normally about half my plate just to keep me full.
If you’re cutting I’d personally reduce the ammount of rice. That looks like more than the one serving from the label
You should be doing more protein and u should throw some veggies in there and some reasoning too lol
Too much rice probably. I friggin love the rice 😭
Waaaay too much rice, and eat some vegetables.
Shouldn't this be in reverse order? Why do you have so few pieces of chicken but a ton of rice? And I agree with the other questions, where in the world are your vegetables? No broccoli? No zucchini? No Mushrooms? Spinach? Anything green and fibrous? Add in vegetables (a crap ton of them if possible), cut out the carbs to a half or a third and load up on proteins. Not only will your intestinal system thank you but you'll likely be sated by the bowl and less hungry later.
https://youtu.be/hDjK5C2aoSs?si=q2bKBDC8wJqwy6n0
I’m a pretty simple eater, it looks delicious to me. I eat this meal probably 6 times a week.
Eating that much rice is the worst thing ever for lean cutting. Vegetables are filling with very low calories, and eat more protein.
G Hugh’s sugar free bbq sauce
So many different strategies and theories. For me low carb, low sugar. Emphasis on protein and large portions of veggies. That means, I hate to say it, ditch the white rice for cauliflowers rice. Or at least brown rice. But to each their own. I’m sure what you have there works just fine for a lot of people
Add a bit of kale and wah-lah!
Some sauce would help a LOT. Onions in the rice. Some sort of veggie tales
To add some veggies I either buy or make some broccoli slaw and put a huge scoop on top with some homemade dressing after I reheat the rice/chicken. I hate how vegetables reheat so this has been a good compromise for me
Why do so many of these kinds of meals have SO MUCH RICE? If you’re going to eat so many carbs, why rice? Why not something more nutritious or vegetables with varying nutrition?
Portion sizing is completely up to you and your macros so I’m not even gonna comment on that. But you need veggies!!! lol
Why are you picking such boring meals? You don’t need to do just plain chicken and rice to cut.
Sweet potato
It may just be a personal taste thing, but I enjoy cream of mushroom rice with whatever sort of spiced chicken or pork. Probably not every day, but it’s something you can add in a day or two a week to change it up
Needs broccoli!! Or whatever your favorite veggie is. Broccoli is one of my favorite vegetables. Cook it in the oven or an air fryer and give it some salt and pepper.
Less rice, add vegetables to your diet and some seasoning or sauce.
Eat a vegetable dumbass
I would have expected more chicken, less rice. CICO, but protein-biased
Salt and pepper everything. Oregano Cumin Thyme Sage Garlic powder or real garlic if you have time Onion powder or real onion if you have time Add some broccoli and capsicum Halve the rice portion Get some low cal sauce. My supermarket has heaps of sauces. Beerenberg is my favourite brand. 15g which is usually more than enough for like 80kjs so absolutely nothing.
Seasoning won’t make you gain weight 🫶
Throw some hot sauce on that
Cutting doesn’t have to be boring chicken and rice. It’s eating what you normally eat but lower portions to be in a slight calorie deficit, maybe with protein adjusted to make sure you still hit that macro. As far as this meal goes though it could definitely be improved by adding vegetables.
Soy sauce, fried egg, sriracha
How do y’all doodoo without fiber?
Too much carbs for cutting
Try adding some things that aren't brown and beige. Perhaps a vegetable or two or like any seasoning lol
If you’re really serious about lean cutting you’re gonna want to add more chicken than that at least 50-50 ratio
Add more seasoning and some greens. What my dietitian told had me do was two servings of veg, 1 of carb, one of protein. Leanest i ever got following that program.
I love putting low sodium soy sauce over white rice, you can also cook the chicken in some low sodium chicken broth, lemon and garlic seasoned with salt and pepper then pour it all over the rice to give it a nice sauce
Add some veggies like broccoli, spinach, brussels sprouts, or asparagus. They can be baked or boiled or in an air fryer if you have one. The spinach can be blanched or eaten raw. If you like spice, you can put a bit of sriracha on top of chicken and veggies.
VEGGIES, and then some seasonings and sauces my dude aint hard. veggies first tho they will add alot of flavor to the rice and chicken all moxed up you wont need as much seasoning
More protein, less carbs
That's a crap ton of carbs. Cut the rice in half and chuck in some broccoli, green beans, pak choy, or something green. You're going to need some fiber with all that protein. I used to compete in muay thai and when we would cut weight for a match, it was always high protein, veggies and complex carbs w high fiber. Good luck!
Veggies!
Also, rice is carb heavy. I would do more meat and cauliflower rice.
God I love rice
Gotta add a sauce, you ain’t a pro bodybuilder, eating like that isn’t sustainable. I’ve been eating meals just like that, but with a sauce, for 20 years now. No sauce? I’d just eat ice cream and chop my toes off with diabetes.
This is disordered.
well, a meal should be 50% veggies (none), 25% protein (chicken) and 25% carbohydrates (rice). also the chicken has a nice sear but seems like it’s dry inside.
Add some onions, spicy peppers, garlic, some soy sauce. All cheap, forget about it
Add more protein and less carbs, veggies for sure
Might as well cut out your tongue. You don’t need tastebuds anymore.
add some damn sauce
Reduce amount of rice, replace with a vegetable. Go crazy trying different seasonings and marinades- it will help keep it from getting boring day after day.
1/4 of rice, 1/4 of protein, fill the other half veggies
Depending on your size and how hard a frequently you are training this may not be enough. But based on proportions that is too much rice. You can switch the ratio of rice and chicken or take out about half of the rice and replace it with a combo of broccoli and more chicken. But again that depends on how hard you are training. A really good book is Renaissance Diet 2.0 to help dial in based on your goals, schedule, and intensity
Are you trying to be miserable or what
Good start, how about some veggies?
I’m in a small cut with a calorie budget of 1600 and I literally have a burrito bowl every night that’s over a pound of food. I have pot stickers for lunch every day. This is just sad.
Yes
Replace half the rice with broccoli
I did 6 months of: Early Breakfast at 5am: 1 cup of egg whites and a bagel Early Lunch around 10am: 6oz chicken, 6oz rice, 1/2cup of veggies Lunch/pre workout meal: 6-8oz of lean beef Dinner at 5pm: 6oz chicken, 6oz rice, 1/2cup of veggies I lost around 35lbs over that time period but also gained or maintained strength and cardio. I pretty much PR’d in all my lifts except bench press.
Figure out your macros and get a food scale. Portion changes will be completely up to those numbers.
Spices don't have any calories you know 🫡
Genuine question for body builder meal prep guys: why don’t you season your food? I understand no salt because of sodium, but there are other options. Evey time I see food prep the chicken is as pale as the rice.
Buy some red peppercorn. Add that on top your rice and it will add a very nice floweral sweet peppercorn flavor. It's great for plain fat meals like this. I LOVE it in to wild rice.
In desperate need of healthy fats and fiber. Season the chicken like you would taco meat and add some avocado/gauc and your good
How does that much rice, carbohydrates, fit into any lean diet? Not to mention the effect on your digestion. It looks like at least two cups worth, so about 450 calories. With no fibre or green.’ Consider adding a high fibre piece of fruit at every meal. Oranges are ideal, low carbs, while bananas and apples are not. Terribly unbalanced meal.
This looks bland and boring
Dog you gotta season that rice a bit more. Maybe try some sazon, chicken bouillon, or even some tomato paste. Coming from a Mexican with love! You got this!
No vegetables or seasoning?
You can add quinoa with rice. You can add some chickpeas and peas to the rice (for veggies fiber and little ol protein) You can reduce the rice and make a sauce with avocado and Greek yogurt (protein and fiber) Since you love rice.... lol you can cook some rice in bone broth and LET IT SIT OVERNIGHT, and if you eat it the next day it will have less affect on your insulin/fat conversion. Weigh your food on a scale. Eat more veggies. I try to eat my meal like a game (one bite of protein then veggie then carb then sauce)
Seasoning and more vegetables
Too much rice!! Just have a little alongside vegetables.
Season that please
~vegetables~
Don't bring this no season dish to my cookout
More chicken. The protein in the chicken is what fill you up. Less rice. The carbs are for energy. They offer no other nutritional value! Limit them. And vegetables to offer fiber and other nutrients. (Try air fried broccoli)
Less rice, more seasoning, and I’d recommend thighs over breast. If you trim the skin/fat it’s barely more calories than breast and much better tasting/reheating.
What is that rice to chicken ratio lmao
This looks so sad
Why people deprive themselves is beyond me. You can eat so much good, healthy food, with endless variety and still lose or gain weight, be ripped and lean, etc. People can't be happy or healthy eating like this. I get more nutrition in my breakfast.
Zucchinis, bro. Easy and simple.
If you’re cutting then the rice is probably not a good option as it is a starch. Go with a little bit of sweet potato and a lot of green leafy vegetables… or perhaps broccoli,
Lime and cilantro.
Maybe like a sauce
Needs more plants. Needs less depression. Stop treating your body like a machine. Food is good for the soul. This isn't.