Tip: Use a Slow Cooker To Make Muscle-Building Meals

Here's a simple way to get breakfast and dinner ready to go for the whole week.

First, go buy a big slow cooker (Crock Pot). Slow cookers come in three sizes: small, medium, and big-ass. Go for big-ass because you're going to make multiple meals in one pot. You'll want one with a timer so it'll stop cooking when you're away and switch over to the warm setting.


  1. Get a giant hunk of animal flesh: beef roast, a dozen chicken breasts, a turkey breast, a couple of pork tenderloins, etc. If it had to die for your dietary needs, it's good to go. Salt, pepper, toss it in.
  2. Vegetables. Get some. Chop them up. Throw them in. Frozen veggies work too.
  3. Dice up some potatoes (any kind) and add them to the pot.
  4. Add liquid. Water works but I suggest stock, any kind: beef, chicken, or vegetable.
  5. Herbage. Use whatever is handy. Dried stuff is fine. Or slather the meat with tomato paste.
  6. Now, in the morning, turn your cooker on low for 7-8 hours. Now go do those things that you do: work, school, whatever. Come home and it'll be hot and ready. Store the leftovers for later.


  1. Before you go to bed, toss a cup or two of steel cut oats in the slow cooker. For every cup of oats, add three cups of water. Add a pinch of salt.
  2. If you want, add a couple of bananas, apples, or a bag of frozen berries or peaches.
  3. Using the low setting, set the timer for around 6-7 hours. Go to bed.
  4. Wake up, mix a scoop or two of Metabolic Drive® Protein with your hot and ready-to-eat oats. Save the leftovers because you just made breakfast for the next several days.
Chris Shugart is T Nation's Chief Content Officer and the creator of the Velocity Diet. As part of his investigative journalism for T Nation, Chris was featured on HBO’s "Real Sports with Bryant Gumble." Follow on Instagram