Bodybuilding on a BUDGET

I would like to see a catagory here called "BODYBUILDING ON A BUDGET." Please reply if you would, too.

Granted, this site is a "for-profit" endeavor. And, I am okay with that ... nothing wrong with making a little money.

So, I hope to not step on the Moderators' toes here. I'm sure those toes are big and muscular, too! (I was gonna say, "big and hairy," but they're no doubt clean-shaven! LOL!)

But, this is an expensive sport. Personally, I spend as much money as I can on it ... whether its food, supps, gym equip/memberships, whatever.

And, as a regular Joe, I have to be thrifty to get by. I want the most bang for my buck, so I seek-out and utilize what is cheap and effective.

I don't pay membership fees cuz I train at home. I don't run-out and buy the latest miracle pill or powder cuz I just can't afford it (and I'm usually skeptical anyway).

Some things I've learned out of necessity ...

Protein powders are good, I use 'em myself. But, no "man-made," processed food can compare to Mother Nature. Mom doesn't charge as much either.

Some cheap protein sources: Chicken/Beef Liver, Chicken Gizzards, Eggs, Gelatine, Brewar's Yeast. (Please input any other cheap sources you've found).

One of my cheapest finds is plain old GELATINE (grocery store baking isle). One tablespoon is 6 gms of protein at only 25 calaries. I haven't heard any talk about gelatine as a supplement. Maybe, its not "the best" form of protein, but it IS protein, none the less.

Jello is my guilt-free, anytime dessert.

BREWAR'S YEAST: One tablespoon = 8 gms protein, 35 calaries. I've heard about it for years, but just recently started buying it. Good nutrition, too.

MY DIRT-CHEAP PROTEIN SHAKE: gelatine + B'sYeast + 1 egg, comes to 20 grams protein, 130 calaries. I'll add a little honey, cinnamon or nutrasweet. Sometimes nuts, raisins. Add one scoop protein powder for 30 gms protein total.

If you disolve the gelatine in hot water first, it really thickens up the shake. I disolve it in a small glass, while the other ingredients are in the mixer. While the mixer is running, I pour-in the gelatin.

Then, I add a handful of ice-cubes. The cooling activates the hardening of the gelatine. And Presto! Thick, rich and creamy.

When I use TWO tablespoons instead of one, it turns into a thick mousse-like pudding, you need to eat with a spoon. It's much more filling this way, almost makes the shake too much too eat (it hurts so good!)

CHICKEN/BEEF LIVER - protein dense and packed with other muscle-building nutrients, second to none. Its dirt cheap, several servings for under a buck.

I've grown to love the taste, too ... especially when I fry it up right, with good oils and spices.

One could argue that the cholesterol levels might not make it a viable option. But, I eat a lot of fish, olive oil and supplement EFA's. I believe in ratios, good to bad fats.

CHICKEN GIZZARDS - Also dirt cheap (cuz hardly anybody buys 'em). Cook'em like regular meat, and you get chewy chunk of rubber (good for doggy treats!). Alas, I found a remedy ...

Got some good recipes online. Essentially, I just boil the crap out of 'em, for like an hour, then put 'em in a crockpot and let 'em stew with spices, onion ... my favorite is BBQ sauce.

They come out tender and tasty; lean, low-fat & high protein.

(I'm starting to sound like a friggin commercial here!)

EGGS - Not a new concept, I know. I used to buy regular eggs and throw-out the yolks. Now, I eat the whole thing, but I pay a little extra for "Christopher Eggs" ... from veggie-fed chickens.

Some "organic" eggs boast 100 gms of Omega-3. Chris-Eggs have 600 per egg! For the money, that blows away any EFA supplement/pill/oil. So, now I enjoy the whole egg, feel good about the fat quality, and save on EFA pills.

[Actually, I drink 'em raw, but that's another subject for another post].

I keep Gelatine, B's Yeast, Liver Tablets and Protein Powder in my car. Whenever, I can't get a meal in, I just take a few spoonfuls and chase it with water. Keeps metabolism up and catabolism down.

ANY OTHER FRUGAL LIFTERS OUT THERE? I'D LOVE TO HEAR YOUR 2-CENTS WORTH ...

~ bILL

I like it man. How long have you been doing this? Any pics?

Problem is I can't eat liver, gizzards, or too much beef. I suffer from gout. So good old chicken breasts for me. I really dig the protein drink recipe. Sounds like it'll taste like hachata.

No, I'm not on steroids but thank you for asking.

ORIGINAL: bill164


One of my cheapest finds is plain old GELATINE (grocery store baking isle). One tablespoon is 6 gms of protein at only 25 calaries. I haven't heard any talk about gelatine as a supplement. Maybe, its not "the best" form of protein, but it IS protein, none the less.

i think the reason nobody uses it is beacause it's not a compelte protein. you'd have to combine it with other protein soruces in order to compelte it aamino-acid profile..

Plus unless you're using the sugar free kind, it's got another 100 calories of sugar in it.

Then again, the sugar free kind has aspartame in it, the absolute worst additive that food these days can possibly have.

http://www.sweetpoison.com/aspartame-side-effects.html

Signature intentionally left blank.

So, I hope to not step on the Moderators' toes here. I'm sure those toes are big and muscular, too! (I was gonna say, "big and hairy," but they're no doubt clean-shaven! LOL!)

Mine are hairy. Two of them are currently broken. I guess that's why I have ten.

Gelatin is a crappy protein source.

But, this is a great topic.

Cheap Bodybuilding Foods (no particular order):

1. TUNA
2. Nuts
3. Olive Oil
4. Whey Protein Concentrate, in bulk
5. Pasta
6. Tuna
7. Chicken legs
8. Beans
9. Tuna

Cheap (best bang for your buck) supplements:

1. Multi
2. Fish oil
3. Whey concentrate
4. Dextrose
5. Creatine Monohydrate

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Email: steve @ designersupps.com
Peak Physiques™

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Bill, you must be jewish! No disrepect, cause I'm jewish as well!

Bench-305(5 partial reps)
Squat-450(4 reps)
deadlift-435(2-3 partials)
front squats- 225(6-8)
leg press-835(8reps)
at 19!
priceless
No Light f***in weights, if you complain just shut the f*** up and go home!!!! Fall 05 pledge class-SiGeP

ORIGINAL: Twin Peak
Gelatin is a crappy protein source.

Gelatin alone might be a crappy protein source but the way he has it in his drink, it adds up. He also includes a scoop of whey so his drink does have aminos. And eggs are chock full of amino acids. This is a perfect morning shake or before bed shake. Not all the protein is immediately bioavailable but as it gets digested, his muscles have the protein when necessary. While sleeping during starvation mode and while he's sitting around at work and not able eat.

No, I'm not on steroids but thank you for asking.

tuna is cheap and eggs come a dozen for $0.99. I think more attention should be paid to this topic. Healthy food and protein mix is often expensive. I have to sacrifice clothes to buy all my food!

Add me on facebook!

Oh yeah great topic. I started making my own drinks right after I first read this. I have it posted in the recipe section. Northing beats whey around workout times but its a great fix to keep you out of catabolic mode. I put a serving of my drink in an empty bottle and refrigerate it at work to have as a meal replacement drink. I recently stopped using whole eggs and turn to egg whites instead. The cholesterol is scary.

No, I'm not on steroids but thank you for asking.

I heard if you eat to many eggs it can result in heart problems true or false ?

What extra benifits do you get eating a raw egg vs a cooked one ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Too many eggs (yolk included) would raise your cholesterol. Which can lead to heart disease. This isn't to be confused with egg whites. Many bodybuilders are not into yolks anyway. Maybe a couple but it's mostly egg whites because that is where the protein is.

There's no benefits of a raw egg. None that I can think of. But there's drawbacks and potential for salmonella.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Would 3 eggs a day only the whites be ok ?

Anything I can with the yolk or just give it to the dog ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

If you want.. have a yolk or two. Just not like 16.

3 egg whites? Try like 6-10.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

I would if I could but if I did more then 3 a day i would get yelled at for wasting food. Even tho i give the dog the yolks

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

I eat whole boiled eggs happily. Half the protein is in the yolk. The oats I scarf down in the morning take care of the cholesterol. Not to mention my intake of nasty fat is waaayyyy below the average American.

RIP 2004-2007

Hi Andy,

A lot of lifters eat raw eggs because heat actually changes protein through a process called denaturing, which can destroy the delicate relationship between the amino acids and nutrients you're after. Now, in all fairness the blade of the blender you're using will do the same thing, but not nearly to the degree of cooking them.

If you're going to eat raw eggs, you should be aware of salmonella but it shouldn't make or break your decision to use them as part of your diet strategy; the odds of contracting salmonella are extremely low especially if you check your eggs for freshness.

Also, many lifters including Arnold recommend eating the yolk with the egg. The reason for this is that the egg whites might contain the protein but the majority of nutrients are in the yolk. This includes biotin, which egg whites, conversely, leech from your system; eating too many egg whites can cause a deficiency. So, the yolk actually works to let you eat more egg whites without compromising the rest of your health.

So, the gist of it is, raw eggs probably give you more bang for your buck over cooking them. If you're going to cook them use the least destructive kind of heat; poach them. If you eat them raw check your eggs for freshness by rolling them on the counter, if they don't wobble, don't eat them. If they break easily don't eat them, and if you find any other abnormalities or are generally unsure, then again, don't eat them.

It might be a bit more of a pain to deal with raw eggs and it might be an unnecessary risk for you. Eating raw eggs probably gives you more "available" protein, but this one factor in a whole program won't make or break you.

how many raw eggs a day do you think I could take, that wont make it a health issue ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Any thing I can eat as a snack thats healthy ?

I like to snack on something while I play san andreas

I was thinking peanuts...also im in bulking phase if that helps

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Popcorn
Pretzels

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

That has a lot to do with how much fat you have in your current diet. If you're looking to eat clean you probably want 40% of your calories from protein, 40% from carbs, and 20% from good fats. Eggs have a fairly percentage of saturated fats, however, but we just can't ignore them for their "perfect" quality protein.

So, this is what I would do, but my short answer is "four":

1. Calculate your BMR (Basal Metabolic Rate) if you haven't already.
2. Add/subtract however many calories are part of your focus
(you eat less if you're cutting and more if you're building but I won't intrude on your personal program here)
3. Take 20% of that number.
4. Divide this number by 9, the number of calories in one gram of fat.
5. This result should be roughly how many grams of fat you can play with.
6. Use this number against how many eggs you've eaten to determine your allowance, remembering that
you still need to get plenty of good fats from flax, nuts, fish, and olive oil.

This almost always works out to "four" for me.

If you're asking from a health perspective and salmonella, the odds are still less than 0.00% if you're using fresh eggs and being smart about it.

(there's a number down there somewhere that does mean it's possible)

sweet POPCORN butter free tho right ?

isnt there something bad about eating to much fish ? if so is 3 cans of tuna to much a week or no ?

im making my shopping list. it will be in my training once im done with it.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Butter free.. 94% fat free.. something like that.

Don't eat too much aggressive fish. Like tuna. 3x a week is probably okay. Hard to tell since who knows what mercury levels may or may not be in there.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

gosh dieting is harder then the actual workout

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Totally.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Wow.... I really can't believe that you are spooning gelatin and brewers yeast into your shakes.

Have you ever read on protien bars "hydrolized gelatin" This is nothing but an emulsifier and is discarded by the body. Same thing with that gelatin you are dumping in your "protien" shakes. The only good thing your body is using is the eggs.

I hope the hard gainer teens that read this thread don't go out and do that... it's a pure waste of money.

In regards to the eggs. I normally do 4-6 egg whites and 2 whole eggs with 4 slices of whole wheat toast. The yolk contains almost all of the vitamins and as stated by Nav, half the protien. I wouldn't go as far as to say the oatmeal lowers/balances your cholesterol enough to justify eating whole eggs every day. But this is something that needs to be discussed with your health practitioner to see where your cholesterol levels are... not by some goons on a forum (myself included in the goons ) I am just starting to go see a sports nutrionist and plan on doing so every quater. I would recommend this to anyone eating and lifting like some of us do.

TP pointed out great foods that would do anyone good. I will expand on some.

Examples of nuts would be, Almonds and Walnuts.. any others would be too high in fat.

I don't think I would do chicken legs (too high in fat for me)... find the frozen bags of boneless skinless breasts and get the 30 minute marinades and leave in a gallon platic bag over night. Bake or grill the next day. I normally do 6 at a time. This normally lasts me 3 days at 2 a day and I have been getting the Uncle Bens instant 90 second packets of brown rice and steam brocoli. I think I might write up a post for the recipes section.

As far as supplements go:

I agree again with what Twin Peak pointed out and are even listed in order of importance.. kinda. I expanded on these to inform those that are just getting in to it and don't yet know why they need them.

1. Multi Vitamin - needed to support your body through the rigors you put it through.. your body is growing by leaps and bounds and regular food just can't supply enough.
2. Fish/Flax oil - Essential Fatty Acids and Omega 3 & 6's - Brain and Tissue development
3. Whey - Important for repairing and supplementing aminos to your muscles
4. ZMA - Zinc, Magnesium Aspartate - Good for immune system and support testosterone levels
5. Creatine - Cell hydration, recovery time

My opinion on dextrose is the same as yours (from what I have read) on Glutamine TP .

I need more food for my shoping list thats good for bulking, heres what I have...

2 cartons of eggs
1 box of rice
2 whole chickens
protien mix
2 bags of salad
3 cans of tuna
2 gallons of milk
pretzels
butter free popcorn
3 steaks
some sort of pasta
oats

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

ORIGINAL: mda1125

Popcorn
Pretzels

I would have to disagree... Pretzels are just white flour, water and sugar masquerading as a healthy snack....

Stick with Walnuts or Almonds, make sure you get the raw kind. I also have been looking at the benefits of all natural unsweetened shredded coconut.

Popcorn.. meh... I wouldn't do it to often.

you know of any other foods ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

In regards to what? Let me post my shopping list staples.

Chicken
Tuna (Only eat a 4oz can 3 times a week, like MDA.. I am cautious of the mercury)
Brown Rice
Sweet Potatoes
Asparagus
Brocoili
Eggs
Turkey (Deli cold cuts)
Wheat bread
Milk
Oranges (prefer to eat my calories then drink them in this case)
I love Steak, Halibut, Salmon and Tuna steaks but I always get them on the day of to ensure freshness but .. if you can't you can always wrap in a freezer bag and... freeze. So many different ways to prepare and marinate.

I have a baby on the way so alot of supplements got cut out recently but my 4 main stays are listed above. will do the CEE (creatine) every 3-4 months.

EDIT: Again... these are just my staples taht I get everytime I go... of course there are always other things I add in.

As for nuts.. again try to find a bulk foods place and get whole Walnuts or whole/slivered raw almonds. I will post more on my findings of coconut.