The Muscle Couple has been wanting to write this article for some time now.

We have a lot of single guy friends.  Some who are divorced and some who haven’t found “Mrs Right”!   And we know how much it can suck when you have nobody to plan-prepare and execute a quality “HOME COOKED MEAL”.

"Cloon-Dawg" Would Do Well Adopting this Dietary Strategy!

We are offering a simple but proven strategy to eat healthy and in convenient fashion.  The easiest way a single guy can prepare is by organizing their nutrition and diet into 4 different categories  They are as follows:

What Should Be in Your Pantry

Oatmeal-Whey Protein Powder-Muscle Milk Powder-Oat Meal Bars-Protein Bars-Oat Bran Pretzel Nubs-Almonds-Sunflower Seeds-Brown Rice-Canned Green Vegetables-Natural Peanut Butter-Cans of White Tuna-Flavored Water Packets

What Should Be in Your Refrigerator/Freezer

RTD Protein Drinks(Muscle Milk), Water, Cooked Ground Turkey in Bulk in Tupperware, 100% Egg White Jug, 10 Cans of White Tuna and 5 Tablespoons of Safflower Mayonaise Mixed Together in tupperware, UDO’s Oil, Cooked Brown Rice in Tupperware, Green Beans in Tupperware, Broccoli or Spinach in Tupperware, Caesars Salad Dressing, Green Apples, Pears, Protein Shots, Diet Flavored Waters, Frozen Skinless Chicken Breasts, Frozen Low Calorie Popsickles

A Weekday Diet Schedule

Meal 1-Protein Shake (1.5 Scoops of Muscle Milk Powder, 1 Scoop of Whey Protein, 2 Tablespoons of Udo’s Oil

Meal 2 Protein Bar, Protein Shot or 1/2 cup of Sunflower Seeds(Snack)(2.5-3 Hours after Meal 1)

Meal 3 Lunch-Protein and Green Vegetables/Salad(If you have to eat Fast Food, only one side of the bun and no Fries)(4-5 Hours after Meal 1)

Meal 4 RTD  Shake(Muscle Milk)(2.5-3 Hours After Lunch)

Meal 5 Dinner-Lean Protein,  Brown Rice and Greens (2.5-3 Hours after Meal 4)(If Restaurant-Meat-Salad-Green Vegies/Rice)

Meal 6 Before Bed Snack-Whey Protein and Peanut Butter Shake-Protein Bar (1 Hour Before Sleep)

DAILY RULES-always eat 1gm Per Pound of Bodyweight–-Never eat less than 5x a day—Carry a cooler around with you(car or desk) with Protein Shakes/Protein Bars/Nuts/Protein Shots—Try to  Consume the Muscle Couple Mix on training days

A Weekend Diet Schedule(Much more Relaxed)

Meal 1 Breakfast -Restaurant(Avoid Pancakes-Syrup-Cheese)

Meal 2 Lunch – Whatever (don’t eat Pizza)

Meal 3 Protein Drink (Blender or RTD)

Meal 4 Dinner -Whatever but avoid Fried Foods, and Cheese as much as possible.  If you are going to have Desert, only one helping.

WEEKEND RULES-minimize your Alcohol consumption and AVOID BEER—Try to eat Protein at Every Feeding—Be active—Be cautious in combining Sugar with Fat —Avoid bread

There you have it!

It’s pretty easy to follow.  Get started by going home and making sure your Pantry and Refrigerator are stocked with those things 95% of the time.  Your tupperware preparations can all be done within 15-20 Minutes every Sunday Night.  You need to learn how to cook egg whites in the microwave.  You should also learn about whey protein powder mixed with Oatmeal. YUM!

If it’s not on the list above, THROW IT AWAY! <NOTE>(Anyone who comes over to your house including your kids should be eating the same thing-What’s good for you is also good for them).

Look out for our “Single Guy Supplements” coming soon.

MIHWCS