The Muscle Building Diet is a FREE 12-step meal plan designed for lean bulking, which means gaining muscle WITHOUT gaining excess body fat. newsletter subscribers! broccoli, cauliflower, spinach, carrots, mixture) - $7.00, 3.5lbs uncooked sweet peppers (e.g. The truth is we can build muscle through proper physical training and eating nutrient-dense foods. How many times have you heard the following phrases? Dude killer stuff I'm a college student looking at a $50-$60/week budget next semester this is perfect. Have a great night and thanks again! I'm going to do the conversions for P/C/F as I think the 3000 calorie day is actually my cutting goal for my current weight and workout frequency/intensity. Your veggie choices should be varied to give you an assortment of different vitamins and minerals. Thanks in advance. Dewayne, Any advice will be greatly appreciated. Do you have any suggestions or recommendations for hitting similar numbers for protein and calories etc? More for workouts, time together or whatever. Lean Minced Beef: Make sure to go for the lean steak minced beef, it’s low in fat, carbs and high in protein. I was also wondering about the measurements... Are they volumetric ounces or scale ounces. A 120g tin contains around 30g of protein, with zero carbs or fat. The content of this field is kept private and will not be shown publicly. You can scramble, boil, fry or make omelettes with them. Protein Ice Cream. Buy in bulk– Although the upfront cost of membership may seem daunting, club stores like Costco, Sam’s Club, and BJ’s are excellent places to stock up on grocery and non-grocery goods. I work with quite a few guys at my gym who do not believe me when I tell them they can take in the calories they need from healthy foods without breaking the bank! Went with the 50 week plan what would be the best way to modify this eating schedule any suggestions would be greatly appreciated thanks, Am looking at getting back in the gym and I eat quite a lot any and am a very fussy eater as well, as I don't eat fruit or fish or much veg what could I use to replace all these with cause basically I eat junk, and I will be going the gym at 6 am rather then 6pm at night just some advice and eatting before would be hand cheers, Great info! See me and my wife meal prep ebery week. I wake up at 530 am my question is, I take a protien shake before workout and pre workout but the pre workout says to take on empty stomach how can I add in the protien shakes on this meal plan ? I work a night shift sun thru Thurs I work out on the morning and sleep an hour after I train. To get big, you need to eat big, but that doesn’t mean your grocery bill has to send you broke! So today’s article I will cover some cheap high protein foods and tips on how to keep your grocery bill down, without lowering your protein intake. Yrd you can. Etc. Learn how real people made their transformations! Thanks Nick. You don't eat that much!" This list includes Red Delicious apples, therefore you probably don't have taste buds. Eating steak, chicken, and fish every day can add up to a small fortune. Rice. Take advantage of these offers and freeze the meats you buy in bulk. Learn how to cook delicious healthy meals and snacks! Consuming enough calories is also a vital part of building muscle mass. For food prices, I took an average of the past three months of data (March, April, and May 2014) provided by the United States Department of Labor  – Bureau of Labor Statistics. Muscle Building Meal Plan First Things First… Your Kitchen. For this one, try using Creamy Vanilla Total Protein by Cutler Nutrition … I want to keep the fat off of course. i dont know where you buy your food but here in vancouver canada the pricing is WAYYYYY off. for the less than $50 per week I have been using this meal plan for over a year now, I started with the 50... and alas am at a job where I can afford the 100. I have a couple questions: This is something I've been wanting to read about for a while. I know this comment is years old but I wanna but a response so ppl can see it. During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible . Furthermore, the supplement recommendations are based on the assumption that you’re an active individual who is not experiencing the common deficiencies found from eating the typical American diet – iron, vitamin D, omega 3 fatty acids, calcium, and magnesium. That means, someone who weighs 170lbs, will need to be eating at least 170g of protein every day. This feature includes grocery lists and specific meal plans that will help you save and grow. Minced Turkey: Much like the minced beef, with minced turkey you’re getting around 20g of protein per 100g but less fat and carbs. Eggs: Eggs are not only high in protein (large free range 8g per egg), but they’re packed with super healthy vitamins such as vitamins D, A, B2 and iodine. Muscle and Strength offers an expansive workout and exercise database here. Food nutrition information obtained from the USDA Nutrient Database. Check out this five-day sample menu, and use this as a template to help build your 50 dollars a week menu. One thing though, I've never been able to finish the majority of the daily meals...because the amounts are so big, it makes me wonder if I am doing it right. Coconut milk, protein powder, and fruit are all you need here. Why is everyone down voting all the comments? I bet you’re paying attention now, huh? Tinned Tuna: This is one of my favourite cheap sources of protein. At the moment I’m using PHD Whey HT which contains whey protein concentrate and isolate. Lunch 1) Are these meal plans designed for the end of summer (end of beach season), or can they be used all year round? Max out your muscle-building power by adding these 14 nutrient-dense foods to your diet. To make it last longer you can use one scoop and mix it with milk to increase the protein content. Pick your favorites, or follow our one-week muscle-building plan… He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. This applies to nearly anyone hoping to gain muscle mass since it’s not easy to pack in nearly 100 grams of protein a day through chicken, legumes, and the egg diet … This is merely a framework to save you time and increase your chances of success. But with the way you did this I can easily substitute ground turkey in and move right a long. Please let me know, because where I'm from, these prices are unimaginably low! I cycle about 1-2 hour a day, lift 3x a week, and yoga regularly. What if you have to pack a lunch for work? This really helps a lot and I plan on converting this over to meey my needs as well as my taste buds. First of all, great article! Also, make sure you’re taking in plenty of water each day, at least 3 litres. See ee work 10-12 hours nights. And that’s pretty much what a full day of eating for muscle growth could look like for you. Mackerel Fillets: Another great cheap tinned fish containing around 20g of protein (based on a 125g tin). Barry holds a Level 2 Gym Instructing Certificate, but his expert knowledge comes from over 20 years of obsessive science based research on building muscle optimally. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. We teach you how to do thousands of exercises! Plus I love fresh fruits and vegetables and even if I substituted them with those frozen bags (which is impossible considering I'm a uni student and have ONE tiny shelf in both fridge and freezer) I still wouldn't have enough for a week on the 50$ list above, even more because I need variety. Here it is all written up for your convenience: Hopefully this provides you with some insight as to how to approach and optimize your diet when it comes to building muscle.