Leaderboard

Not all of us are made of money:: Dead broke? Have no fear. I'm going to show you how to build muscle using a puny wallet. I've been there, done that. My college years were lean. I learned a lot during this time. You might think it's impossible to pack in calories and protein while being a poor son of a gun, but I'm going to show you otherwise. First, we'll put together a shopping list. You'll need about $200 to $210 per month (USD). If you can't scrounge up this much cash, don't fear. I'm going to list the cost per 100 calories for each carb and fat source. For protein, I will list cost for 30 gram serving. By using the cheapest foods you might lose out on variety, but you will still be able to hit your macros and make gains. So let's roll (that grocery cart) and get to eatin'. Building Cheap Bodybuilding Meals Alright...so there are 3 macronutrients. They are: Protein - 4 calories per gram of protein Carbohydrates - 4 calories per gram of carbohydrate Fats - 9 calories per gram of fat The average male will need 180 to 220 grams of protein per day. The average female will need 100 to 120 grams. The rest of your calories will come from fats and carbohydrates. Now remember our focus...building muscle on a budget. I don't care what percentage of carbohydrates or fats you are eating as long as at least 20% of your daily calories come from fats. Understand that this is a minimum. 30% average fat intake is a better goal for most of you. Don't fear quality fats. Your body needs this macronutrient for organ health, brain health, skin health...well, for everything. The only fats you'll really want to avoid are trans fat. Abstain from using these health-destroyers at all costs, even if they are cheap and tasty. When it comes to carbohydrates, you might be tempted to rely on foods that contain a lot of sugar and flour. While this is great for the wallet, it's not the best option for health and muscle building. I'm going to provide you with better options. Budget Protein Food Choices Listed cost is per 30 gram serving. Men will need 6 to 7 servings per day, and women about 3.5 to 4 servings. When and how you eat your protein doesn't matter much. Just get it in. Protein is the fuel that helps your muscle tissue to repair and recover. Chicken Legs, Bone In - $0.524 per 30 grams of protein. [5] Peanut Butter (Generic brand) - $0.535 per 30 grams of protein. [3] ** Eggs - $0.593 per 30 grams of protein. [1] Black Beans (Generic brand) - $0.765 per 30 grams of protein. [4] *** Whole Milk - $0.789 per 30 grams of protein. [6] Cottage Cheese - $0.833 per 30 grams or protein. Tuna (Generic brand) - $0.927 per 30 grams of protein. [2] MTS Whey Protein - $0.985 per 30 grams of protein. Muscle and Brawn Huge Gainer - $1.00 per 30 grams or protein. ** * Peanut butter also contains a quality number of carbohydrates and fats per serving, making it a must-have pantry item. ** Huge Gainer provides 90 grams of carbohydrates per 30 gram serving of protein, making it a wallet-friendly grand slam. *** Black beans are packed with carbohydrates. [imagemap id="17282"] Budget Carbohydrate Choices Listed cost is per 100 calories. Men on a 3,000 calorie diet that is comprised of approximately 30% fat intake will require about 1,380 calories from carbohydrates. Women on a 2,000 calorie diet that is comprised of approximately 30% fat intake will require about 960 calories from carbohydrates. Rice (Generic, 20lb bag) - $0.031 per 100 calories of carbs. [7] Oats (Generic) - $0.077 per 100 calories of carbs. [8] Ramen Noodles (Maruchan) - $0.08 per 100 calories of carbs. [9] * Spaghetti Noodles (Generic) - $0.087 per 100 calories of carbs. [12] Instant Mashed Potatoes (Generic) - $0.31 per 100 calories of carbs. [11] Cream of Wheat - $0.382 per 100 calories of carbs. [10] * Each pack of Ramen noodles also contains 8 grams of protein and 14 grams of fat. Budget Fat Choices Listed cost is per 100 calories. Men on a 3,000 calorie diet that is comprised of approximately 30% fat intake will require about 900 calories from fats. Women on a 2,000 calorie diet that is comprised of approximately 30% fat intake will require about 600 calories from fat. Olive Oil (Generic) - $0.07 per 100 calories of fats. [13] Butter (Generic) - $0.098 per 100 calories of fats. [14] Heavy Cream - $0.183 per 100 calories of fats. Almonds - $0.451 per 100 calories of fats. [15] You can also look for deals and coupons on sour cream and cheese. Cheap cheese is a budget shopper's dream, as it is rich in protein, fat and good nutrition. Fruits and Veggies Machine Greens allows you to drink your fruits, veggies and vitamins all in one convenient shake There is more to nutrition and an eating plan than just macronutrients and calories. A well-balanced diet must also include a wide variety of micronutrients. While fat, carb and protein sources provide some micronutrient diversity, it's good to add fruits and veggies into your meal plan to cover all your bases. Here are some quality choices. Cost is not listed, but per-serving cost is relatively low. I strongly recommend purchasing frozen bags of these items. They will last longer, reducing waste. Broccoli Cauliflower Strawberries Spinach Mixed Veggies Carrots Peas Corn Mixed Berries Budget Bodybuilding Meal Plan What follows is a sample meal plan. It serves one purpose: To show you what can be done on $7 a day, or less. It is obvious that if a man can eat 3,000 plus calories per day for only $7, a women can eat 1,800 to 2,000 per day on less. Men - 3,170 Calories for $6.28 a Day Meal 1 - Oats (15 ounces), 4 eggs cooked in one pat of butter. Nutrition: 646 calories, 36g protein, 53g carbs, 31.7g fats. Cost = $0.764. Meal 2 - 1 scoop of MTS Peanut Butter Fluff whey in 12 ounces of water blended with 1 ounce of peanut butter. Nutrition: 315 calories, 32.1g protein, 10.5g carbs, 18.3g fats. Cost = $0.948. Meal 3 - 5 ounces of canned tuna mixed in with one pack of Ramen noodles. Nutrition: 540 calories, 46.1g protein, 51.4g carbs, 15.0g fats. Cost = $1.419. Meal 4 - (Immediately Post-Workout) 1 scoop of Huge Gainer. Nutrition: 470 calories, 25g protein, 75g carbs, 9g fats. Cost = $0.833. Meal 5 - 6 ounces of chicken legs with 10 ounces of cooked rice and one cup of black beans. Nutrition: 800 calories, 56.1g protein, 121.9g carbs, 8g fats. Cost = $1.099. Meal 6 - 1 scoop of MTS whey in 8 ounces of whole milk and one ounce of heavy cream. Nutrition: 399 calories, 33.4g protein, 18.6g carbs, 22.9g fats. Cost = $1.214. The total cost investment for this meal plan is $6.28. This leaves you extra pocket change to spend on fruits and veggies, which can be added to any meal as needed. The nutritional breakdown of this eating plan without the addition of fruits and veggies is as follows: Calories = 3,170 Protein = 228.7g (28.9%) Carbohydrates = 330.3g (41.7%) Fats = 104.9g (29.4%) Women can simply scale back portions and ounces by 40%. This would cost about $3.77 per day (sans fruits and veggies), and provide the following calorie and macronutrient breakdown: Calories = 1,902 Protein = 137.2g Carbohydrates = 198.1g Fats = 62.9g References 1) "U.S. Egg Prices to Hit Record High Due to Bird Flu: USDA."Reuters. N.p., n.d. Web. 30 July 2015. 2) "Great Value Light Tuna Chunk In Water, 5 Oz." Walmart.com. N.p., n.d. Web. 30 July 2015. 3) "Great Value Peanut Butter Creamy, 40 Oz." Walmart.com. N.p., n.d. Web. 30 July 2015. 4) "Great Value Black Beans, 15.25 Oz, (Pack of 4)."Walmart.com. N.p., n.d. Web. 30 July 2015.

I use it all the time. I keep getting more muscular so it must be doing something. who eats fir taste, lol. You get used to it.

Hello everyone. Starting an all BT cycle as of today and goal is first to drop body fat% over the next 4 weeks and then lean bulk all throughout winter. To start off I'll be running 1ml TnT blend eod and 1ml shredder mix ed. Pinned both tonight and no issues at all. I'll be updating my thread with progress pictures biweekly and with daily routine and diet as well. I'd like to thank Unknown and btrep for bringing me on board and allowing me the opportunity to display what quality products can accomplish along with a drive to succeed. Thank you ?

So for the past 2 says I've been experimenting with timing of my doses. Yesterday I took my first dose with lunch and the second in the evening about an hour before bed. Since this shit makes you lethargic as hell I figured before bed would be advantageous and help ward off some of the insomnia effects of running tren. So the effects of the DNP were definitely lessened with taking it with a meal, which I've already mentioned. During the meeting last night I did doze off a little, but that is in part to the DNP and needing more than about 5 hours of sleep which I have been getting all week. Leaving at 4:30 in the morning and getting home at 10 or 11 every night can get to you. Also I am somewhat still recovering from Vegas. Last night I slept very well. I think there is a benefit to taking a compound like this about an hour before bed. It may not be with a meal at that time, but I don't care as any dopey effects from it will only act as a sleep aid. Today much of the same. DNP just after lunch and I'm feeling pretty good. Nothing unusual. A little hotter maybe but not unreasonably. I'll be home a little later tonight. maybe around 11-12. I'll take my next dose then. To ward off night sweats I've been sleeping completely naked. Just so you get an idea, my wife sleeps in a nighty thing, with her thermal mattress cover turned ON, and a thick comforter! I sleep naked, and for the most part uncovered. No sweats to write home about. Whatever you gotta do right? So tomorrow is day 5 of this high dose short DNP cycle. The dosages double to 400 mg/ day. 200 mg in the am and 400 mg in the pm. This is when shit's going to get real. Thankfully I'll have a 2 days to assess my tolerance before going back to work. That's all for now and thanks for following.

Today just getting ready to go to the gym to do my hour of cardio...i am starting to darken up already with BT's MT2 tanning peptide and just started sibutramine the appetite suppressant got a bit of a headrush feeling from it as well as kindof a sickly feeling so we shall see how it goes....took a pic prior to getting into a tanning bed...

Sure, it may be a different grade (maybe?), but the label says 100% isolate. $39-49 (sales depending) for 2kg, by far the best deal around for an isolate. Costco Kaizen is in my supplement cupboard always.... could do worse, but not much better.

Placed a small order to test the waters since I had not ordered anything since the changeover (or since an old board for that matter)! Order was sent and received as fast as always, have not tried the products yet obviously but all looks well! New rep(s) seem very good and responsive to deal with. Tony2

First thing in the morning as well. Ephedrine, caffeine and away we go.

Fat is often mislabeled and treated as the ugly stepchild of the macronutrient family. For years people have had the misconception that foods with a higher fat content are inherently unhealthy. However, in recent times we have come to the conclusion that dietary fats do not necessarily lead to high cholesterol and heart disease if consumed in strict moderation. Instead, a prolonged calorie surplus is a more deadly concern, leading to weight gain over a long period of time. Forget about what you may have heard or were told to believe growing up. Fatty foods do not necessarily make you fat. Omega-3 fatty acidsfound in food are different than subcutaneous fat that may be found around your waistline. Although there are some forms of fat that can be harmful in high quantities, such as saturated fat, we must still have fat as a regular part of our diet to help regulate hormones and provide satiety. That's the reason why some people may feel fuller on higher fat diets even if their caloric level is kept constant. don't get me wrong, processed foods and beverages that are high in fat are considered unhealthy and should be consumed in moderation. However, there are several naturally fatty foods that should belong in our diets. Foods contain different forms of fat, mainly omega-3 or omega-6, depending upon the food. Omega-3 fatty acids have several health benefits including the following: Natural anti-inflammatories Lower levels of depression Visual and neurological function Reduced symptoms from asthma, ADHD, and even Alzheimer's Improved heart health There are mainly three types of omega-3 fatty acids including EPA and DHA. Fish contain a higher concentration of EPA and DHA omega-3's while plant based sources contain a higher concentration of ALA omega-3's. Fish oil supplements are a great way to receive the benefits of these fatty acids if you are unable to consume them as a regular part of your diet. Foods Rich in Omega 3 Fatty Acids Fish: Most types of commonly consumed fish contain omega-3 fatty acids and provide quite possibly the best source of natural omega-3 fatty acids. Look for fish such as halibut, herring, mackerel, oysters, salmon, sardines, trout, and tuna in your neighborhood grocery store. Eggs: Eggs contain a high amount of omega-3's making them a staple in every person's diet. Be sure to eat that yolk because it's a nutrient-rich form of fat for your diet. Milk: Most of the milk found in grocery store chains will be fortified with omega-3's. Juice: Check the cartons of those containers of orange juice because there is a strong likelihood omega-3's have been added. Yogurt: Much the same as milk, yogurt may have omega-3's added as well. Some vegetables containing omega-3 fatty acids include Brussels sprouts, kale, mint, parsley, and spinach. These vegetables also contain a wealth of other micronutrients. Omega-3 fatty acids help ensure that your heart stays healthy and your brain stays functioning optimally throughout your life. Other good sources of fat: Avocados: Often times called nature's butter, avocados are known for their positive heart effects and help in prevention of osteoarthritis. Seeds: Sunflower seeds and sesame seeds are good sources of fat that can also help lower cholesterol if consumed as part of your regular diet. Olive oil: If you need to use oil while cooking or simply need a fast salad dressing olive oil is quite possibly the best choice around. Beans: Beans are a great source of omega-3's in addition to the fiber rich benefits they provide. The average person should consume 65+ grams of fat daily to maintain optimal health. Forget about the stigma that has been associated with fatty foods for decades and be sure to add plenty of fats to your diet. Consuming fatty foods that are high in omega-3's will provide you numerous health benefits and since they assist in hormone regulation they will help build muscle as a secondary byproduct.

thanks for this,you the supplement king

Yep I am in the same boat as well. Feel I have more energy faster than if I were to eat before.

If Im in a rush, or if I slept in, Ill lift fasted. Its not a problem, but my stomach will grumble towards the end which I find annoying. Typically before my AM workouts Ill just eat a bananna dipped in peanutbutter, just to shut off that grumble. My cardio is always fasted.

As much as I am “pro-steroid” I think the writer is downplaying or sweeping aside the risks to a degree by offering solutions to each problem like it is going to fix everything as a blanket coverage. Most of the solutions the writer talks about requires responsible use and a user not ignoring what their body is telling them. Unfortunately, as humans do, most people ignore or turn a blind eye to what they don’t want to see or hear. Don’t get me wrong I agree with much of what the writer is saying and absolutely agree that the claims from media and the agencies and the medical community are greatly exaggerated. However, the risks are real and everyone is different. These side effects can be little to nothing in a vast majority of users, but there are some that the side effects are severe and can be long lasting and not be simply reversed upon cessation of use or counteracting meds like anti estrogens. Examples: orals and liver tumours (https://www.ncbi.nlm.nih.gov/m/pubmed/6287645/), elevated hematocrit and associated risks (if I was irresponsible and didn’t have regular bloodwork done and donated blood I would be in trouble here. Many users do not do this yet run long cycles or blast and cruise for years), scaring cystic acne (we have all seen that “one guy” at the gym), or fertility issues (I know someone personally that had a hell of a time getting his fertility back after years of blast/cruise, came back but caused a great deal of heartache and stress for him and his wife over the 2 or so years. I’ll find out where my body is on this in the coming few years as well). It all comes down to educating ones self unbiasedly before using and accepting that you may pull a short straw on one of the side effects. Also RESPONSABLE usage and preventative maintenance measures like bloodwork and just not being an idiot about it (I have been guilty of this in the past). I personally feel the truth is somewhere between the two sides but definitely a hell of a lot closer to what this article is saying than the exaggerated claims we keep hearing. All in all, there are much worse things we could be “abusing”.

I always workout fasted first thing in the morning. Some caffeine and I'm ready to go. For me, eating before a workout makes me nauseous.

i can imagine how much testosterone is running through this thread You are killing it MB

I buy it every time it goes on sale in Costco. Just got one a couple of weeks ago for $39. It's whey isolate, no fillers and not amino spiked. However, I find the taste not to be the greatest. Isolate is isolate. With the 'big brands' you are paying for their marketing dollars. You can compare Kaizen label with any other brands and it reads pretty well. IMO, it is a pretty good bang for the buck.