Any one know of a low budget diet plan to help u build muscle but not fat I really struggle with my diet plan cheers
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cheap diet plan
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Smartprice, Aldi,
Can get alot of good cheap like pasta etc
I'd suggest working out your BMR (can find plenty of calculators online) that will give you the calories you need to eat a day
Then get something like MyFitnessPal app to help track your diet, add in everything you eat normally for a few days, then you can see where your lacking, like if you have to much fat, or not enough carbs or protein then you then find foods that meet them requirements
so if your lacking in protein get more fish, chicken steak etc
carbs - pasta, potatos
then if your having too much fat, find the fattiest things your having and cut them out, and replace with either healthy low fat alternatives, or just completely different foods that offer the good bits (carbs protein etc) without the fat
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Yeah basically a balanced diet but work out what your protein, carb and fat needs are and try to meet them. To keep the price down cook for yourself from basic ingredients (rather than buying expensive packaged stuff which is unhealthy anyway), watch out for special offers (e.g. on meat), cheaper meats (e.g. turkey rather than chicken), and cheaper cuts (e.g. chicken thighs rather than breast). Supermarket own brands are fine and the value lines are good for basic ingredients (but not for processed food). Be prepared to alter your shopping list based on what is cheap e.g. substitute one type of veg or cheese or meat for another if one is on special offer. Also some cheap nutritious foods widely available in UK supermarkets which you can use to add to your basic diet:
- canned beans e.g. Value kidney beans 16p/can. Protein and fibre.
- lentils. Not sure exact price but not expensive. Chuck a handful or two in curries, soups etc for extra protein and fibre.
- value mozerella ball. These were 47p in Morrisons but now seem to be down to 40p! Probably the same in the other supermarkets. Delicious.
- eggs. They are quite a cheap protein source. You can get reasonably priced free range ones now but if you're really strapped for cash you might decide to give up caring about animal welfare and buy the cheapest ones.
- oats. Less than £1/kg. Lots of protein, carbs and good fat.
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Yeah firstly get used to eating bigger meals, e.g. an extra slice of (wholegrain) bread, extra large portions of starchy carbs (pasta, rice, potato etc with whatever you're eating). Don't be tempted to make up the calories with sugary/fatty stuff like chocolate and cake!
Secondly have smaller "meals" / healthy snacks between your normal breakfast/lunch/dinner - on workout days I eat as follows:
6:45 AM (before workout): breakfast: oats, raisins, milk, juice
9 AM (after workout): fruit/yogurt smoothie, peanut butter & jam sandwich (wholegrain bread)
10:30 AM: cup of coffee and a handful or two of plain (unsalted) redskin peanuts
12 noon: lunch: big salad with protein e.g. chicken, cheese, eggs and lots of veg, a big chunk of wholegrain bread
4-5 PM: afternoon snack: porridge (basically 1 1/3 cups oats mixed with hot water)
7:30 PM: dinner: some meal normally meat in some kind of sauce with veg and starchy carbs (e.g. chicken curry and rice, pasta with bolognese, etc)
10:30 PM: bedtime snack: 1 pot quark (high protein low fat cream cheese)
On non-workout days it's basically the same without the post workout snack.
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Originally posted by harvo View PostHow many calories does that work out at and do u put on muscle or fat as well with that
In all honesty, I don't know exactly per day. I have occasionally put a full day's meals into the calculator at nutriondata.com to work it out (more interested in the balance of macros than overall calorie count) but it's not an exact science and I generally don't weigh or measure stuff. I just try to eat enough that I gain weight steadily without noticeably gaining fat.
I'm by no means an expert, and I'm not suggesting that my diet is one that should be followed, but I listed that just to show that it is quite possible to eat 6 or so "meals" (3 fairly normal main meals plus other smaller meals) a day, all based on quite normal foods. I've read that other people might stick more closely to a fixed diet plan, or eat the same items every day, or eat lots of specialist "bodybuilding" foods and protein shakes and whatever, but I enjoy food and cooking too much to go down that route.
(And there is one thing I perhaps missed off... not a daily thing but there might be the occasional beer or two in there too ;-)
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As a start i'd focus on the meals inbetween meals, like instead of just getting a chocolate bar or bag of crisps have something abit bigger and healthier, like a banana an a greek yogurt or something this will help you get away from the fatty crisps and choccy etc which will stop you gaining the fat
Also if you can try and eat by the clock rather than just when your hungry have something say every 2/3 hours,
my aim is
9am - Breakfast - egg&bacon omlette
11am - Weight gainer shake (2 scoops)
1pm - potato, chicken/turkey/fish, peas, carrots, sweetcorn, bread etc
2:30 - Weight gainer (1 scoop)
3 - Gym
4/4:30 - Weight gainer (1 scoop)
6 - Banana, yogurt, handful of nuts
9 - Beef Burger, Banana, Grapes, nuts, and a small bit of cake
That should work out at roughly 3000 odd calories, depending on what kind of potato and what meat goes with it etc
Try and build up slowly, say go from 2000, to 2500, to 3000, to 3500 rather than just jumping straight up
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Well said tjwood.
Healthy foods are actually inexpensive when compared to the average American diet. I can't speak for overseas! lol.
I get all the food I require for a week for around $70. It would be cheaper if there wasn't a premium on lean meats.
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Originally posted by jghight View PostI get all the food I require for a week for around $70. It would be cheaper if there wasn't a premium on lean meats.
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