Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
Once or twice a week, cook a large batch of a lean protein source, portion it and refrigerate or freeze it. Carbohydrates and fats are easy to find in a hurry; protein is the macronutrient most people fall short on when they have not planned, so having cooked chicken breast, lean beef or fish ready removes the excuse. It is the least glamorous habit in most physique athletes' routines and one of the few they all share.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Greg DoucetteDoes it
Coach and IFBB pro · Harder Than Last Time
Meal prep barely registers for him. An hour a week cooking in bulk, then two to five minutes per meal after that, was his whole answer when asked how long it takes.
Source: Fit World Blog: Q&A With IFBB Pro Greg Doucette - Layne NortonDoes it
Nutrition scientist and powerlifter · Biolayne
Batch cooks chicken breast so quick protein is always available, reasoning that carbs and fats are easy to find in a hurry and protein is not. Greek yogurt, lean red meat, pork, fish and eggs fill out his usual list.
Source: FoundMyFitness: Dr. Layne Norton on Building Muscle - Sam SulekDoes it
Bodybuilder and YouTuber · Spring Bulk gym vlogs
BarBend puts batch-cooked ground beef with rice on standby among his dieting hacks, quoting him on how well a tub of both, already cooked and ready to scoop into Tupperware, works. Tuna, egg whites and white rice sit on the same list, picked for predictable macros.
Source: BarBend: Sam Sulek's Muscle-Building Diet Hacks
Aimed at the same thing
Other entries filed under fitness or productivity.
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Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Eating the same meals every day
A fixed set of meals repeated for weeks so food needs no decisions
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - HabitFREE, no cost
Training first thing
The workout goes before the workday; a session planned for later tends not to happen
On record from 2 of 62 tracked people: 2 do it - Habit$$$Cheap: Roughly under $50, or under $15/month.
High-protein frozen meals
Ready meals chosen for protein and fiber when there is no time to cook
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Home gym
A private training space at home, from a garage rack to a fully equipped room
On record from 7 of 62 tracked people: 5 do it, 2 recommend it - ProtocolFREE, no cost
Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Habit entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.