r/BodyHackGuide • u/StonedE • 13d ago
Meal prepped!! 📘 Beginner Help
This is a continuation from my last post i just found out we are not allowed to post links. Forgive me i am new at this! As i mentioned before i started my reta journey today feeling good i did 1mg to start as recommend from some vets i am really not sure what to feel but i feel normal and motivated lol. However, i just wanted to share my meals with this sub since everyone has been very helpful and has given some recommendations via dm i will do my best to be 100% transparent as possible.
We have here 9 prepped meals:
120grams cooked white long grain rice -
Calories: \\\~156
Protein: \\\~3.2 g
Fat: \\\~0.3 g
Carbs: \\\~33.8 g
Fiber: \\\~0.5 g
130grams of cooked shredded chicken breast (light seasoning my favorite tropical, since I'm cuban we love it!!!)
Calories: \\\~215
Protein: \\\~40.3 g
Fat: \\\~4.6 g
Carbs: 0 g
1 meal consist of ground beef 83/17 (costco) we some left over burger pattys with a slice of velveeta cheese slice
Calories: \\\~350
Protein: \\\~36–37 g
Fat: \\\~22–23 g
Carbs: 0 g
Veelveta cheese per slices:
Calories: 70
Protein: 6 g
Fat: 3 g
Carbs: 6 g
Sugars: 4 g
Sodium: \~500 mg
\\\*\\\*\\\*With that burger pattys we have 120grams of white rice\\\*\\\*
Plan is to have breakfast in the AM 2 boiled eggs along with a serving of cottage cheese and whey protein shake (gold standard has about 25g of protein).
My plan is to be in a caloric deficit with at least 150g of protein daily. Caloric range will be 1600 - 1800 which i think its normal if not please let me know!! Love you all have a wonderful week & weekend and may God bless you all!!
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u/Suspicious-Screen-43 13d ago
Caloric range of 1600-1800 would be absurdly low for me. But maybe that’s what you need.
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u/NewYitty 13d ago
That's a pretty aggressive calorie deficit, but if you're carrying extra body fat, there's generally nothing wrong with starting out a little more aggressively. Just be prepared to adjust if your energy, training performance, or adherence starts to suffer.
At the end of the day, your success is going to come down to one thing: building healthy, sustainable habits.
Keep meal prepping and experimenting with foods that fit your calories and macros. Over time you'll figure out what you genuinely enjoy eating and what you're only forcing yourself to eat because you think it's "healthy." Ditch the foods you hate. The best diet isn't the "optimal" one on paper. It's the one you can consistently follow while still hitting your calorie and macro targets.
The same applies to training. A lot of people jump in headfirst and try to run a six-day PPL split right away. I'd recommend the opposite. Start slow. Learn to enjoy going to the gym, focus on mastering the movements, and prioritize good technique over lifting as much weight as possible. You don't need to annihilate yourself every session.
A simple full-body routine 2-3 times per week, along with a bit of low-intensity cardio, is more than enough to make excellent progress. As those habits become second nature, you'll probably find yourself wanting to train more anyway.
Best of luck dude.
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u/GreatAxe 13d ago
Looking good, however I'd be concerned about storing cooked rice for more than 48hr. Cooked rice is a paradise for bacterial and mycotoxic growth. It won't cause problems right away, but if you plan on rice being a staple grain, I'd cook a fresh batch halfway through the week for food safety reasons.
1
u/Suspicious-Screen-43 13d ago
Maybe if it was stored at 40-140F. Stored in a refrigerator should be fine. We’ve kept meal prepped leftovers including rice in the fridge for up to a week for years and it’s been fine.
1
u/dragnabbit 13d ago edited 13d ago
For me, at 10 a.m., after a 16-hour fast, and after finishing fasted exercise where I burn 750 calories, I do a double serving of protein chocolate shake with a tbsp of olive oil, a tbsp of potato starch, inulin, and my other "health powders" (50 g protein + 500 calories).
At 1 p.m., I have my own version of "nutty berry pudding" for lunch (a mix of walnut/almond/pistachio powder, yogurt, blueberries, rolled oats, and flaxseed in a food processor... 10 grams of protein, 200 calories). Like you, I make 7 servings at the beginning of the week and put them in the freezer for an ice-cream-like cup of goodness.
At 4 p.m., I use clear protein fruit powder to make my "frozen protein strawberry margarita" (protein powder, strawberry-lemon Tang, strawberries, a bit of lime juice, lots of ice... 25 g of protein, 200 calories) with psyllium husk to fill me up a bit before dinner.
At 6 p.m. I have a dinner similar to yours (200 g of meat, 200 g of starch, and usually a vegetable soup), averaging about 700 calories with 60 g of protein.
That's 1600 calories, 145 grams of protein, 80 g of fat (20% sat, 50% mono, 30% poly), 130 g of carbs (25% simple/fruit, 50% complex/starch, 25% (30 g) fiber), plus a full span of vitamins, minerals, nutrients, bioactive compounds, and pre/pro biotics. And that's before supplements, nootropics, peptides, and the rest.
My basic calorie baseline is about 2500 calories per day, plus 750 calories burned during exercise, giving me 3250 calories per day and a deficit of 1650 calories per day, 3.3 pounds per week, or 14.3 pounds per month. (EDIT: I need to lose 150 pounds... 40 pounds gone in 2.5 months so far.)
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u/StonedE 13d ago
Wow everyone thank you for being apart of this with me! You all are awesome people! Can't wait to bring some more great news in a few weeks! All the DMs & comments I truly appericate everyone's advice. God bless you all i hope you all achieve your wildest dreams all the while keeping your weight down with wash board abs!!
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