How To Succeed At Bodybuilding For Beginners On A Budget
If you skim through Men’s Health and all those well-known bodybuilding and fitness publications, you would be faced with pages upon pages of ads for expensive supplements and recipes.
From these glossy sales pitches, you can easily deduce that you need Richard Branson’s fortune to attain the body of your dreams. This is a myth. On the contrary, you can bulk up on a small budget.
Believe it or not, supplements are not absolute requirements for bodybuilding. Supplements are just what they are, designed to supplement a diet or fill a nutritional gap.
If you are just beginning to build your body, concentrate on balancing your diet, optimizing it with enough nutrients, and following a consistent weight training program. To save money and the hassle of purchasing pills and powders, you need to follow basic rules about meal composition and timing.
Many bodybuilders overemphasize protein intake because of its indubitable importance in the repair and development of muscles. They tend to downplay, if they knew about, the fact that your body could only synthesize so much amino acids from protein, the rest being deposited as muscle glycogen and, finally, fats.
You should consume 1.1 to 1.3 grams of protein for every pound of your weight. For starters, this means consuming a portion of lean meat at each meal and taking in dairy, nuts, and/or beans for the rest of the day.
Consuming as much as four protein bars and shakes every day is really unnecessary. If you’re a beginner bodybuilder, minimize supplementation for the first few months. Relegate protein supplements after training, if only to ingrain the habit of training. Do not consume supplements without training, if anything, lest you amass fat. Most fat-burning pills are no substitutes for a good workout and would only give you adverse effects, unless it’s proven safe and effective.
Beginning bodybuilders stand to accumulate more muscle faster than hardened ones because their bodies are just not accustomed to fatigue and stress. For now, shun the invitation to supplement yourself and concentrate on tweaking your diet.
Veteran bodybuilders would tell you that muscle gains happen in the pantry and refrigerator, not the gym. Therefore, aside from a gym membership, you need to invest on a nutrient-dense diet plan.
Amino acids, the building blocks of protein, build muscles. Obviously, you have to be prepared to fork out a little something to get those protein slices and chops on your plate – for they come a little more than free. You also have to be a little more discriminating, seeing as many protein sources are packed with saturated fat, which upends the definition of your muscles.
Tuna, chicken, and eggs are by and large the most affordable and leanest common sources of protein. One can of tuna nowadays should set you back by less than a dollar on average; chicken breasts, $2 to $3 a pound; and 12 eggs, just a bit over $2.
Choose the brands of these food wisely as the difference would take the saddle off your budget. Remember that expnesiveness does not always bespeak quality. Sometimes packaging is all that stands between a generic brand and a well-known one. If you have to go for a cheap brand though, make sure it is to your taste.
A can of tuna packed in water is all-around, as it can be used for pasta dishes, sandwiches, and salads. It is in itself a great dish to have. A wise bodybuilder should stock up on many cans and store them in a cool, dry place.
Even more versatile is white-meat chicken, which can be eaten in a seemingly infinite number of ways. Watch for the enxt sale on chicken breasts at the wet market and buy them in bulk. Freeze them to thwart the growth of spoiling microorganisms.
Then there are eggs, which are essential for their whites. Sans yolk, an egg is a sublime protein source (six grams) with calories as little as 20 calories.
Many supermarkets sell egg whites but opt for the savings in buying whole eggs and removing the yolks yourself. Eggs do not always have to be sunny-side-ups. You can fix yourself one that is hard-boiled or scrambled. Or you can use them for omelet.
As for energy, its provenance lies in carbohydrates. In this view, bodybuilders need to consume them before and after training. The best are those so-called complex carbohydrates, like rice, oatmeal, and potatoes.
Buy more than a kilo of rice; stock up on a sack if you may. American grocery stores usually do not sell rice so your best bet is an ethnic food store. Go for brown rice, which when steamed and mixed with lean protein and veggies becomes a square meal.
As with rice, buy oatmeal in large packs to make it cost-effective. Don’t be tempted into buying them in individual packets, which cost more than one equivalent pack. Also stay away from flavored ones; they are dense with unhealthful amounts of sugar. If you want to add a tad more taste to your oatmeal, get fresh fruits, cinnamon, or brown sugar instead.
Buy large quantities of potatoes too. Five dollars would already get you far as far as potatoes are concerned. Potatoes are better carbohydrate sources than the other two if only because their methods of preparation are diverse.
A bodybuilder on a budget may scrimp on all other kinds of food.
Fruits and vegetables are non-negotiable for health and serve to manage your appetite for high-calorie fodder. However, you should not buy them in hefty quantities because their shelf lives are succinct, even if they are stored in the frudge. Just buy them piecemeal and within season.
Moreover, steer clear of pre-cut or pre-sliced vegetables and fruits. Buying them can be highway robbery. As an alternative, head to farmers’ markets, where goods are straight off harvesting and the low overhead keeps prices sane.
With these pointers in mind, plan your waking days well. Otherwise, you are liable to falter in your buying decisions.
Protracted meetings, emergencies, and other unpredictable events can pull you out of orbit and adjust schedules. Resultingly, you could trade an arm and a leg for otherwise nutritious food in higher-end stores and eateries. You may even splurge on fastfood and junk for not having time to fix meals at home.
Circumvent a dietary doomsday by utilizing Tupperware. This means you should cook and pack your own food when you’re always on the go. The savings will start accumulating if you do so.
Strategize and plan to stave off opportunities for spending as you move toward your dream body. A starting bodybuilder should practice thriftiness in the quest to gain muscle and lose fat.
Therefore, train yourself not to buy things as you need them. If you want to save money, purchase food in bulk. Always be on the lookout for sales to amass savings.
Get grains of salt on the ready when confronted by fitness magazines and advertisements. They will lead you into seeing protein pills and powders as imperatives to a sculpted body instead of the perils and money-wasters they are.
When just starting out, the supplements you should not neglect are multivitamins and minerals. Just take one protein supplement after workout and focus on a comprehensive bodybuilding diet of natural food.
You may feel sorry for yourself, putting preferences on the line while restricting your food and supplement expenses. Remember that you already did the moment you left the couch and signed up for gym time. Making sacrifices for good food should be no cause for much ado.