Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers! ***Note: In the video, the macros for the egg stir fry were accidentally duplicated from the smoothie macros. The correct macros for the egg stir fry are in the PDF and in the description box, which should be: 602 calories, 27g protein, 81g carbs, 18g fat
8 dollars are 600 INR !!!!!And trust me it is not at all budget free for common man in India. No grudges or negativity, love your content but it is not just in budget or budget friendly🙏🏻🧑🏻☺
can we have a moment to thank this dude for all his effort in every aspect of bodybuilding such as working out and nutrition's intake and every thing else, i really admire his work and i hope he stays well and keep teaching us from his knowledge; keep up the good work my man and thank you from all my heart.
I'll always remember what Jeff Cavalier from AthleanX said: You can only have 2 out of 3 things when it comes to meal planning: time, money or quality. You can buy cheap and make it great quality, but it takes time. You can save time and buy quality food somewhere, but it's not cheap. You can save time and money by eating fast foods, but it's low quality. edit: for those wondering Jeff's video (starting at 2:47): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6MR7uBRVnZg.html
Hes not right, Jeff. You can cook a soup out of fx. macel in tomatosauce in a can, and then add all the vegetables you want, I chose frosen spinat, kale, peas, wokmix, tomato etc.they are as cheap if not cheaper than fresh and need no preparation. They are as healthy as fresh as well as they are frozen right after picking. then blend in eggs after desire to smoothen the soup and give protein. You can then vary with many diff. cans of beans etc. added in. It take s next to no time to cook, eat and make time for making money for, as it is as cheap as it comes and taste awsome, not like normal tuna and chicken and rice.
Hey guys, I'm a begginer and I'd like to know what you think about my workout plan at home to get stronger and bigger. I used Jeff's last video (Mike Tyson's routine) as a foundation to this routine: Workout A: Bench dips:10 Inverted rows: 10 Shrugs (5kg each hand): 10 Situps: 20 Squats: 20 (10 times a day) Workout B: Pushups: 10 Scapular pullups: 10 Assisted chinups (feet on chair): 10 Planks: 30s Lunges: 20 (10 times a day) I would do this workout 4 days a week (A, B, rest, A, B, rest, rest. Repeat) There is so much pulling in this routine basically because I'm trying to work on achieving my first pullup. For nutrition, I have a structured meal plan of clean bulk, but I made it like so I would like the foods I'm eating. Would a routine like that help me to get stronger? Thank you!
The "budget friendly food sources" section was something I've never seen anyone do in that way. I've watched a ton, a freakin' ton of videos like this, and not one person took the time to gather data like that and present it in such an easy to read/record format.
I fell in love with working out & never took time to meal prep but im gonna try this out, already typing in my notes! Thank you so much you are a blessing
I’ve been struggling with eating for as long as I’ve been trying to lift. I don’t eat enough. Sometimes I go full days without eating. Depression sucks. But this helped make it easier. Thanks dude.
I go through depression too, fight through it bruh. Also make the days you don't eat your prolonged fasting days. Burn fat, fight inflammation, and trigger autophagy.
If you have a fast metabolism like I do, Darry Gold Old Fashioned chocolate milk has tons of calories and protein for 14 oz. Pretty easy to chug a glass of that. I add butter to most things I cook as well. Also, cashews (expsnsive) or another nut, mixed in with diced cheese goes a long way calorie wise. Adding 2 tablespoons of peanut butter to every meal with a glass of milk can add up to 1000 calories if you eat 3 to 4 meals a day. And do not sleep on tortillas. A large flour tortilla is about 450 calories. Now ofc all this food i have mentioned is very high in fat (and also protein), but if your body burns fat relatively well, this is all food i consider very easy to consume (im not a big eater at all). Also another tip. Have something small when you first wake up. A bowl of cereal or oatmeal. And I mean small, like 200 calories. Within an hour or 2 you will be extremely hungry. Hope this helps!
Nice. No need to cook the eggs separately for the stir fry though. Just throw them in at the end and they'll cook up super quickly. Also will have more flavor and won't be as overcooked as the ones here.
Very informative video, especially for beginners. I only have one question. Let's say, I cooked 1 kilo of chicken breast with 100 grams of onions and 100 grams of bell peppers, which is gonna be 1 kilo and 200 grams mass with 4000 caloriea(for example). However during cooking process, chicken and vegetables lose water and as consequence weight too, but calories stay same. So the question is, how can I divide that chicken in equal portions if the weight is not the same as it used to be before cooking, even though calories are same?. (I'm in the very begining of my weight-loss journey, so I tend to ask some stupid questions but I'm really looking forward for some explanations. Thanks in advance!)
Hi Umid, don’t worry so much about dividing things perfectly between meals. It’s okay if you have a little more calories one day and a little less the other. Just portion them out the best you can and save yourself time. The main thing is (if you’re trying to loose weight) 3,500 calories less than your calculated maintenance per week will amount roughly to 1 lb of weight loss, which is a fairly common rate that people aim for. Best of luck!
Love the video, very helpful! However can somebody explain because I can't seem to grasp my head around the fact that that smoothie has so much protein in it, since that scoop of protein can't have more than 25g of protein in it. For my weight, just that smoothie alone would be a third of my daily protein intake for muscle growth. Cheers
Bro even with cost of living going up I still got everything I needed at Walmart for under $70 although I did already have the salsa and whey protien powder at home
Yo how does the egg stir fry add up to 55g protein? There should be 21g from the eggs, 6g from the rice, and 8g from the soy sauce, which should add up to 35g protein.
For those of you wanting to increase the protein count, adding Greek yogurt is a great addition to the morning smoothie. A $5 tub from Walmart can last around 2 weeks. That’s an extra .35 cents per day for around 13g of protein extra
I’m in awe that I watched ONE video that answered what 6 other videos in total couldn’t answer. This video leaves you with no questions and so much confidence ! Thank you so much for the time and effort you took to make this !
If I could recommend a cheap meal planner for beginners, that would definitely be Next Level Diet. If only I'd used it earlier, I would have saved so much time and money.
@@marco7838so the reason we have Maintenance calories is because everyone burns that amount of calories every day, on Average not including exercise, you’ll burn between 15-17 calories per lb of body weigh. Hope that helps
As an Asian who eats rice just about every meal, I can testify of the true power of the rice hack with the finger. That clip convinced me of his credibility. 😂
Dude seriously write a book, everything I was looking for on amazon isn't there it's here, a simple list of groceries, budget and simple fast meal recipes!
@@jamesyboy4330i've been following his meal plan for a while and decided to check if macros are right because of the dude you repiled to comment. After writing everything down it seems like the creator of the video was right and macros check out there is detailed list: Meal 1 Macros: Oatmeal 30g - 112kcal and 3.4g protein Milk 0.5l - 300kcal and 15g protein Peanut butter 30g - 159kcal and 5.5g protein Banana - 107 kcal and 1.3g protein Protein supplement 35g - 122kcal and 28g protein Total: 793 kcal and 53g protein Meal 2 Macros: Rice 100g - 353kcal and 7.6g protein Eggs 3 - 141kcal and 12.7g protein Celery 45g - 7kcal and 0.3g protein Carrot 45g - 18kcal and 0.4g protein Cabbage 45g - 12kcal and 0.6g protein Total: 531 kcal and 21.6g protein Meal 3 Macros: Rice 100g - 353kcal and 7.6g protein Chicken breast 110g - 133kcal and 24g protein Bell pepper 230g - 71kcal and 3g protein Beans 230g - 262 kcal and 15g protein Salsa sauce 100g - 86kcal and 1.6g protein Sweet onion - 34kcal and 0.8g protein Total: 937kcal and 52g protein Meal 4 Macros: Turkey 125g - 163kcal and 24g protein Sweet potato 224g - 193kcal and 3.5g protein Beans 150g - 50kcal and 3g protein Olive oil - 153kcal Total: 541kcal and 30g protein Total for all meals: 2838kcal and 156g protein
You may be eating too much protein at once. Try splitting it up throughout the day. Your body can only absorb so much protein, the rest is either used for energy or, goes the way of the colon. You may be having a protein shake and then an hour later eating meat high in protein. Could also be your bioflora. Try eating yogurt with active cultures or kefir milk.
Wow, I’m a boxer and used to live off of tuna and rice to make weight coz I don’t know how to cook healthy food that taste yum and isn’t too much of a hassle to prepare, this video was really a game changer for me I’ve been on this shit the past week and my weight is good, feel strong and actually look forward to my meals now, I could never get sick of this. Thank you brother for this 👊🏽
At 4:33 it shows the Breakfast Smoothie macros for the Egg Stir Fry. It should be 602 calories, 27g protein, 81g carbs, 18g fat instead according to what Jeremy wrote in the description box.
Bro how is that possible, every protein powder today alone is usually 25g of protein per scoop then you add protein from two spoon full of peanut butter, oatmeal has some protein and don’t forget about the protein from milk. I would put it at atleast minimum 45g of protein but his 55g is probably accurate I have never done the exact calculations.
I know as a body builder type you might not have thought of this but this meal prep is really great for pregnant and nursing mothers as well. When you're pregnant and making milk you need high calcium and protein. I'm 6 months post partum and I am not trying to gain muscle mass at all but this meal prep will definitely help me with my nutritional goals and help me nourish my baby. Thank you 😍
Not sure even Jeremy knows how valuable this information is. The info here is so great. Thank you very much sir. I will be downloading and referencing constantly.
I used to doubt everything about health and nutrition until I taught myself how to cook when the Pandemic started back in March. Literally learned as I went and went from 175 down to 137 lbs from running every other day, staying in a caloric deficit and eating cheap healthy food like this. I was so surprised and now understand what the body is capable of. I'm lean bulking now, back up to 150 lbs but loving how learning how to cook changed my life. I'd suggest anyone to just start, experiment, have fun with it, everyone's meal prep will be different, have a routine going for yourself and you won't ever look back after all the progress you make!
Is it a good idea to swap out the fresh veggies for frozen instead? I can’t waste too much money and rather go to sams club and buy frozen veggies in bulk
@@avalosalex1993 I don’t think it matters if they don’t have stuff added to them. I recommend looking at the label for that. You can even freeze fresh veggies to keep them longer. Just keep in mind that some veggies taste weird and can get weird when frozen because of the water content. But yea, you can swap frozen veggies for fresh veggies.
Detailed Summary for [00:03](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) Building a healthy muscle-building diet on a budget - Choose nutritious protein, fats, and carb sources - Affordable protein options include eggs, milk, canned tuna, chicken breasts, and lean ground turkey - Whey protein powder can be cost-effective and convenient - Opt for budget-friendly carb sources [01:28](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) Budget-friendly and healthy meal plan - Rice, pinto beans, and potatoes for fats - Olive oil and peanut butter for healthy fats - Carrots, onions, cabbage, and romaine lettuce for vitamins and minerals - Salt, pepper, paprika, garlic powder, soy sauce, and salsa for condiments and seasoning - Purchase these foods at cost-friendly grocery stores like Walmart and Aldi - Meal plan consists of four main meals with at least 20 grams of protein each [02:53](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) A meal plan for a daily total of 2700 calories and 160 grams of protein. - Start with a quick and nutritious smoothie made with oatmeal, banana, milk, peanut butter, and whey protein. - Make an egg stir fry with brown rice, chicken stock, carrots, celery, cabbage, soy sauce, and garlic powder. [04:22](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) Three budget-friendly and nutritious meal ideas. - Meal 1: Garlic fried rice with vegetables and scrambled eggs. - Meal 2: Fajita bowl with brown rice, chicken, green pepper, onion, pinto beans, salsa. - Meal 3: Ground turkey with roasted sweet potato and green beans. [05:47](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html47) A budget-friendly meal prep recipe for roasted sweet potatoes, ground turkey, and green beans. - Chop sweet potatoes and season with olive oil, salt, and pepper. Roast for 30 minutes at 400 degrees. - Cook ground turkey with salt, pepper, garlic, and paprika. - Steam green beans until cooked to your liking. - Top the meal with cinnamon or ketchup for extra flavor. - Meal prep the meals for up to three days for best taste and freshness. [07:10](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) Cooking in smaller batches is the key to tastier meals - To cook in batches, multiply the amount of each ingredient by three - Grocery shop once a week for perishable foods to avoid waste and additional costs - Add variety to your meal plan by swapping out protein, carb, or fat sources with equivalent budget-friendly options [08:31](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) Experiment with different seasoning sauces and veggies to add variety to your meals. - Tweaking the calories and macros can be done by adjusting the portion sizes of the meals. - Prioritize a protein intake of around 1 gram per pound of body weight and a calorie intake of body weight in pounds multiplied by 15-17. - Monitor your weight and adjust serving sizes accordingly to prevent rapid weight gain or loss. [09:52](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hAmSbK81_MA.html) Eating healthy can be affordable - A budget meal plan is provided with recipes and grocery list - A step-by-step program is available for muscle building
*At the end i laughed and got teary eyed from joy, thank you for helping me with my journey, meal prep has always been a struggle for me to figure out nutritionally. I’ve added everything to my grocery list*
Very cool! Although as a student I was able to spend 3$/day with 160g of protein, 8$ is a lot. I had milk, eggs, cheese, whole bread, oatmeal, pork or fish, olive oil, whey and fruits and vegetables (bananas, kiwis, onions, bell peppers, tomatoes, garlic, broccoli and spinach). If I needed more calories I just changed the type of milk. It has all the micro and macronutrients needed by a very big margin.
@@jeffersonap386 Not really, I think it had around 20 grams of saturated fats in total, which is in the range of the recommended limit for a 2k cal diet. It also included the most healthy fats with fish and olive oil, the pork meat was lean meat,. The diet could be more varied but we are talking about budget now. It is far far better than most people's diet and specially most student's diet, I also really liked it, I only had to cook the meat and eggs.
@@jeffersonap386 Yeah, sometimes for variety on weekends I cooked rice or pasta, which are very very cheap too. I usually made different combinations, for example bread, meat and cheese with vegetables was a hamburger. I could make fish with vegetables, cheese and eggs, eggs and meat with rice, egg in a hole, toasted sandwiches with vegetables and so on.
@Destroyer of Corneas yeah!! I had sesame and chia seeds. Potatoes are super cheap, I just didn't like to cook them. Didn't know the app, I'm going to check it, I used cronometer.com
I really recommend going to the frozen section of your supermarket to see if they have any of the vegetables you’re looking for there. you basically avoid having to throw away any of you didn’t eat as much as expected, and at least here in Denmark, it’s a much cheaper alternative to the fresh version. Also, with modern flash freezing there is very minimal loss of quality and the vegetables are always picked at their optimal ripeness
I have searched videos for years and I can't thank you enough for this! You hit every point and answered all of my questions- and for FREE! AND everything you prepped and cooked, I could literally eat every damn day n not get sick of it. I've struggled gaining weight all my life and I am much more confident that I can actually get something good going for myself here with just this video alone, thanks a lot! U have no idea how great this video is- gold👌
Wow. This video was incredibly helpful. I was in awe the entire time on how much free knowledge you dropped and just when I thought it couldn’t get any better, you gave us a free pdf meal plan 🥺 you’re a real one ☝️👑
@@daviddebergh254 Walking around with a tee carrying ANY slogan is tacky, my guy. And I think most people wouldn't want to carry a message telling they're broke. That's all I'm saying here, none of that mess you're on.
This is a really well thought out and easy to follow video. Just an absolute pain when I’m the one who usually cooks for a family of 4. So much food and other considerations to take into account
I never like videos on RU-vid but this guy is a legend, took all this time to collect data and prepare each dish and breakdown nutrient content. Let’s just thank this guy.
Dude, before stumbling into this channel, I had been trying to put up weight and muscle for around 2 years with some results. After following your guides for just six months, I've increased my gains by almost 40%. Keep up the good work, dude.
@@iboey Not pure muscle. If that were the case, I would look way better than I actually do. But after following some of his instructions, I have been able to get better muscle growth and definition.
@@MrCmon113 I adjusted my diet based on the information in this channel plus some personal investigations. But I did not eat more in terms of quantity.
