Complete $10 Per Day Muscle Building Macronutrient and Supplement Plan

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A majority of the population views a healthy eating lifestyle as something they can’t do for a variety of reasons:

It’s too hard.

It’s too expensive.

Fast food is cheaper.

Supplements are too expensive.

I don’t even know what supplements to take.

Many of you assume, or have friends and family who assume, that eating healthy is expensive. It’s something that can’t be done; healthy eating is out of reach. In your mind there’s no way these two words can go together.

Inexpensive. Healthy.

You may think you have to spend thousands of dollars on supplements to get the results you want. But, the truth is that’s not the case. If you do your research, break it down, and stay on track with your daily food and supplement intake, you can eat and supplement for an extremely reasonable price.

I want to break it down for you to let you know it’s not as hard as you think. Maintaining a healthy diet of quality foods and top-notch supplements is not out of reach. It’s something all of you can do, you just need to focus and commit.

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Building Muscle and Eating Healthy on a Daily $10 Budget

The average American spends $15 a day on food. We can only assume that this $15 isn’t spent on foods containing healthy carbohydrates, fats, and proteins. Chances are this money is going towards high caloric, high fat, quick and easy junk foods.

If you are ready to change your diet, change your lifestyle, and change your spending habits then listen up. I am going to show you how you can eat clean and healthy, consuming healthy macronutrients, while being able to supplement your body with muscle building supplements for around $10 a day.

You are going to need to do your research. Look at weekly food advertisements for the best deals on meats, eggs, and vegetables. Or, buy in bulk at a large warehouse store to significantly cut the price per unit you are paying for each item.

By breaking down each food and supplement item by price per serving you will see how cheap you can eat and supplement your body per day and still hit your daily goals for protein, carbohydrates, fats, and micronutrient intake.

Don’t think it’s possible? Keep reading and let me show you.

Inexpensive and healthy food necessities:

  • Chicken
  • Rice
  • Tuna
  • Broccoli
  • Eggs
  • Peanut Butter
  • Rice Cakes

BroccoliMacronutrient breakdown for each food item:

  • 16 oz Boneless, Skinless, Chicken Breast – 709 cal, 5 grams fat, 118 grams protein
    0 grams carbohydrates
  • 1 Can of Chunk Light Tuna – 50 calories, 1 gram fat, 10 grams protein, 0 grams carbohydrates
  • 4 Cups of Jasmine Rice – 820 calories, 180 grams carbohydrates, 16 grams protein, 0 grams fat
  • 4 Tablespoons of Peanut Butter – 360 calories, 32 grams fat, 13 grams carbohydrates, 16 grams protein
  • 3 Large Eggs – 240 calories, 15 grams fat, 3 grams carbohydrates, 21 grams protein
  • 2 Low Sodium Rice Cakes – 80 calories, 16 grams carbohydrates, 2 grams protein, 0 grams fat
  • 1 Cup of Broccoli – 54 calories, 12 grams carbohydrates, 4 grams protein, 0 grams fat

Price per serving:

  • $2.99 pound of chicken
  • $0.79 can of chunk light tuna
  • $0.68 for 4 cups of cooked white or brown rice (1 1/3 cups dry. $0.54 per cup)
  • $0.90 for 3 eggs ($0.30 cents per egg)
  • $0.24 for 2 rice cakes ($0.12 cents per rice cake)
  • $0.28 cents for 4 tbs peanut butter ($0.07 per tbs peanut butter)
  • $0.50 a cup for chopped broccoli

Total Price for one day of food = $6.38.

Sorry, No Double-Bacon Cheeseburgers

Look I know the food options aren’t glamorous. But this is the type of food you need to be fueling your body with if you really want to transform yourself and turn that fat into muscle.

I never said this was going to be easy and you were going to be eating 99 cent burgers off the value menu for each meal. But, this meal plan is going to make your body a bit lighter and your wallet a bit heavier.

You get your whole foods like eggs, chicken, and rice for your healthy protein and carbohydrates intake and pair that with the tuna and peanut butter for your healthy fats. The one cup serving of broccoli provides you with your micronutrients for the day giving you the essentials vitamins and minerals your body needs to function, including over 100 percent of your daily vitamin C and K intake.

But, our journey to gains does not stop there. You still need to get rid of that $10 bill in your pocket and you still a few more items for making serious gains. Let’s talk supplements.

BCAAs

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Muscle Building Supplements on a Budget

I’ve listed these four supplements as part of your daily intake to show you it’s possible to get essential supplements at a reasonable price. These supplements are the top four I would recommend for building muscle for the beginning lifter or someone who is just starting to look at adding supplements into their diet.

Supplement Breakdown

  • 2 scoops MTS Machine Whey Protein – 300 calories, 8 grams fat, 10 grams carbohydrates, 50 grams protein
  • Pre-Workout Formula – Varies depending on your pre-workout of choice
  • BCAAs (Branch Chain Amino Acids) – Most common will be a 2:1:1 blend of Leucine, Valine, and Isoleucine
  • Creatine – Creatine Monohydrate or Creatine Hydrochloride

Price per serving:

  • $1.60 for 2 scoops MTS Whey (.80 per scoop of whey)
  • $1.00 per scoop of BCAAs
  • Approximately $1.00 per serving of pre-workout (varies depending on your pre-workout choice)
  • $0.33 for 10 grams (2 scoops) of Creatine Monohydrate (Ethitech Nutrition)

Total price for one day of supplements: $3.99.

Whey protein provides you with an easy, cheap way to fuel your body. It contains a large amount of protein, while keeping the fats, calories, and carbohydrates at a moderate level.

The ingredients in a pre-workout will vary depending on the type of pre-workout formula you are looking for. But, the most common ingredients in most pre-workouts include beta-alanine, citrulline malate, carnitine, taurine, and caffeine.

Each pre-workout is going to have its own blend of ingredients, but these are some of the most common. Taking a pre-workout before you work out will assist with muscle development, staying focused, staying energized, and pushing through fatigue as the ingredients within the pre-workout are designed towards taking your work out to the next level.

Creatine supplies energy to your muscles, assist with muscle recovery, and helps give your muscles a fuller look.

BCAAs (Branch Chained Amino Acids) are usually made up of three essential amino acids including leucine, valine, and isoleucine. When you work out and your muscles get fatigued, the amino acids in your body start to breakdown. Drinking BCAA’s during your workout will help your muscles recover and repair these broken down amino acids.

Example Muscle Building Meal and Supplement Plan

  • Meal 1 – 3 eggs, 1 rice cake with 2 tbs. peanut butter, 1 scoop of MTS Whey Protein with water
  • Meal 2 – 8 oz. of chicken, 1 cup of rice, ½ cup chopped broccoli
  • Meal 3 – Can of tuna with mustard or hot sauce (your choice), 1 cup of rice
  • Pre-Workout – Pre-workout of choice with 1 scoop of creatine 20 minutes before workout
  • Intra-Workout – 1 Scoop of BCAAs with water
  • Post-Workout Shake – 1 scoop of MTS Whey with 1 scoop of creatine with water
  • Meal 4 – 8 oz. of chicken, 2 cups of rice, ½ cup chopped broccoli
  • Meal 5 – One rice cake with 2 tbs. peanut butter

Daily Macronutrient Breakdown

  • 2613 Calories
  • 42 grams fat
  • 227 grams protein
  • 232 grams carbohydrates

Total Price for one day of eating and supplements: $10.37.

$10 Is All You Need

You didn’t think it could be done, did you? For approximately $10 per day you can eat whole, quality, clean foods, while still getting your daily supplement needs.

Depending on your weight and fitness goals, you may want to raise or lower the fat, carbohydrates, or protein intakes I have described above. But, at 2600 calories this diet keeps the macronutrients at a healthy 40/40/20 ratio (protein/carbohydrates/fat) and gives you room to manipulate the macronutrients to your needs.

Fueling your body with healthy foods and supplements, and saving some serious cash, is definitely not a game.

Show us your picture of your $10 gains using hashtag #GainsForTen and follow us on Instagram @thebrentness @tigerfitness.

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Name: Brently Rousset

Bio: Born, raised, and currently residing in beautiful San Diego, CA, I've been around some form of fitness almost my entire life. My mom was an aerobics teacher at the local gym when I was in elementary school through middle school. My dad had a full home gym in the garage and raced mountain bikes professionally through my high school years. My parents engrained the importance of health and fitness into me from a young age. I started playing soccer in my elementary days only to leave it behind for my true loves of basketball and surfing.