Look Great Naked Without Breaking The Bank
By JC-JCD Fitness.com
This article is specifically regarding eating on the cheap given our current economic situation in America and the rest of the world. The views presented are purely out of my personal experiences over the last year and how I managed to cram in the most food possible while being on a very limited budget. I have spent most of the past year in a caloric surplus to add some quality weight after a prolonged period of not-so-smart dieting practices. I know, I know I should have never had this experience, but like everyone else I am human and fail to think objectively at times.
So in regards to building lean body mass, we all know(or should know) that this requires two consistent variables: a surplus of calories and proper training. Being as frugal as I am I decided to make a list of relatively cheap foods that have a long shelf life that would allow me to save as much money as possible for fresh foods.
Since I have come to be somewhat of a minimalist, here is my list of staples.
Non-Perishable Grocery List
• Oats – You can buy a 9lb. box of oats from places like Sams Club and Costco for about 8 bucks a pop. I bought 4 boxes about mid 2008 and still have plenty left to eat. Oats are really simple to make and provide a good source of energy at the same time. If you are into the whole grain thing, that is a plus too.
• White/Bown Rice – I bought a 25lb bag at Sams for probably about 14-15 bucks(I cannot remember). I have eaten so much rice over this past year and am still not sick of it. I eat it sweet(milk, honey and brown sugar) and savory(think Chinese cuisine or with red beans). I would normally eat about 150 to 200 grams of carbs worth of white rice post workout 3-4x per week.
• Peanut Butter – This varies, but you can usually get a 7lb tub of peanut butter at Wal-Mart for 7-8 dollars I believe(prices seem to fluctuate). I put peanut butter on everything from oatmeal, chicken, eggs, bread etc. Peanut butter is very calorie dense and has helped me to stay in positive energy balance on many occasions. Peanut butter does contain some “healthy” fats as well.
• Protein Powder – I buy my protein from TrueProtein and last year bought 50lbs of their “recession whey” for about ~$240. From my calculations, powdered protein is the most economical source of amino’s but not always the most tasty(see steak). Of course protein powder is very handy and practical for all bodybuilders, fitness models and fitness divas alike.
Perishable Grocery List
• Eggs – One of the cheapest whole food protein sources you can find. It is not uncommon for me to polish off a dozen daily.
• Red Meat – If you shop around you can find specials on the cuts that are going out of date or you can buy dark steaks. The grocery store usually discounts this stuff to sell it before they have to throw it out. I normally buy up what they have and freeze it for later consumption.
• Frozen Chicken – Depending on the brand you buy, there are some good deals to be had if you keep your eyes open.
• Cottage Cheese – My favorite source of protein. I usually go through 4-6 tubs per week. I almost always mix it with some kind of cereal and honey. I love cottage cheese for the casein content and dairy products are a great source of calcium as well.
• Fruit – Finding good prices on fruit can vary by the season. I try to buy what is in season as it’s the most inexpensive. I can usually buy a 3lb bag of small apples for 3-4 dollars. I aim to eat a piece or two daily for general Zen-like health reasons. There are many benefits to be had from eating fruit on a regular basis. I do not care what those fructose Nazi’s say. Fruit wont make you fat, only excess kcals will. Whomever tells you otherwise is wrong.
• Frozen Vegetables – I usually buy a big bag of broccoli 1-2x per month. Frozen veggies are always less expensive than fresh. When I buy fresh, I opt for onions as they are usually inexpensive and I use them a lot in my cooking. I drop the onions when I cook for dinner dates though.
• Potatoes – Pricing on potatoes is highly variable. At times I can find a 20lb bag for 5 dollars and then at other times I can only find 10lb bags for the same price. Potatoes are great for satiety and I usually eat 1.5-2lbs at one sitting.
Supplements
• Fish Oil – A must on any diet. I say take at least 3g per day. You can pick these up at any grocer or health food store. I recommend buying the Sams or Costco brand as they tend to be the cheapest. You have no excuse not to be taking your fish oil.
• Multivitamin/Mineral – Another cheap supplement that one should be taking just to be sure they are getting essential vitamins and minerals.
Of course this is not an exhaustive list. These are merely the foods I call my staples.
The Look Great Naked Part
There is no need to give into the misconception that it’s expensive to maintain a healthy diet. There is no reason to believe you have to consume certain expensive foods or give into the hype plastered all over the Internet and TV. Whomever is telling you that is most likely misinformed or trying to sell you something you do not need. I do not call myself a bodybuilder per se as I do not compete, nor do I plan to. I simply train and eat the way I do because I desire to look great naked, as do most others.
My philosophy: As long as you train in a manner that is congruent with your goals, get enough protein and balance your intake, looking stellar with your clothes off is inevitable.
So the next time you find yourself in a pinch and in need of a cheap source of kcals, just remember to lean on these staple foods and you are sure to spare money for other important events such as training, dating, wedding crashing, couch surfing etc.
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JC is the creator of the fitness resource JCDFitness.com. If you can appreciate a relaxed, no BS approach to training and diet, then you may find his ideas about the fitness lifestyle to be very practical and applicable.
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