Clean-bulking on a budget is impossible.
>no seed oils
>no junk food
>no grains because grains are bad for you now according to IST
What the frick am I supposed to eat? I can't afford $130.00 of steak and eggs every week and I'm pretty sure after 6 weeks of it I'll want to kill myself.
>dairy
>fruit
>nuts
>rice/potatoes
>rice
>nuts
>oats
>pasta
Nuts will rape your health and grains are bad for your brain and gut biome.
shoo ketotard
moron
not all nuts and grains are bad. how theyre harvested, stored, and processed matters
nuts are full of antinutrients and oils that will destroy your heart and body
moron
moron
look it up, peanut oil is a seed oil and it's full of linoleic acid and omega 6
no one eats liquid peanut extract isolate
qrd?
>antinutrients
thanks for letting us know not to consider your opinion.
>grains are bad for your brain and gut biome
I can't even have oatmeal now? Are you serious?
that's right
I'm starting to think IST is just filled with moronic contrarians.
you'll be called a israelite if you say anything against the hivemind on here
its based on the erroneous assumption that you'll be eating phytic acid. oats contain phytic acid, but only when completely raw and unprocessed. the pressing and steaming process removes the vast majority of it and you'll never actually have any in your consumer quick oats. it's the equivalent of a facebook meme. fricking read, homie
>rice
>potatos
>pasta
>grains
klonoa if he real
W A H O O
>dairy
>meat
>eggs
>more dairy
you guys suck at eating
oats, pasta, animal fat, chicken, milk based products, cheapest veggies you can find, cheapest fruits, beef liver (cheap af where i live, but dont eat it more than once a week)
rice and meat. simple.
>3 costco rotisserie chickens $15
> 5 pounds of potato $4
> 3 pounds of tomato $10
> 1 pound of spinach $4
Wow I fed myself for a fricking week that was hard.
> 5 pounds of potato $4
> 3 pounds of tomato $10
> 1 pound of spinach $4
Where? How? Sweet potato here is like 3 bucks a pound.
Seattle. potatoes are dirt cheap everywhere. you don't need to OnLy EaT SwEeT Potato FOR LE OPTIMAL NUTRITON HEHEHE. normal potatoes are packed with nutrients too. stop being a sperg
Bro just go on Keto
2000cal Mayonnaise
1000cal Skippy’s No Sugar PB
1000cal Olive Oil
Get your nutrition from Eggs and Vegetables and don’t burn a lot of calories if your metabolism’s high
You have a lovely home anon
Dude, you're like 30 minutes from me. Lemme know if you ever wanna lift
MARTIN C HEAD
https://iaspublicaccess.fultoncountyga.gov/Datalets/Datalet.aspx?sIndex=3&idx=1
Are you trying to dox some rando or is this you?
Property is owned by Head Family Investments, LLC
https://www.bizapedia.com/ga/head-family-investments-llc.html
Currently registered to a Steven D Head
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Who also recently registered Head Pirkle Ferry, LLC
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Steven Head is co-founder of CBI Construction in Georgia:
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email is [email protected]
correction: [email protected]
> no grains because grains are bad for you now according to IST
there are a lot of idiots here
shhh dont say that or they'll call you a israelite
Have you considered that vegetables are extremely cheap?
Chicken breast also falls into this category
>peanut butter
please see
>Clean-Bulking
Just fricking lift dude, this isn't rocket science. Eat enough food to gain weight, go hard in the gym every day you exercise, get your proper level of vitamins and minerals and get quality sleep.
>how to die at 41 from heart disease because goyslop diet
Find a cow, kill it and cook it. It's free.
>try clean bulking
>went up a grand total of 1lb in 1 month
This cannot be fricking right do I just need to eat more? this shit feels insanely slow
PLEASE REPLY
it's just slow, if you ate pancakes and cheesecake every meal you'd bulk up faster but would feel like shit
>but would feel like shit
in what way? I love pancakes, That doesn't seem like a way to build muscle though, just a way to become fat
If you ate 3 buttermilk pancakes every day, you would feel like a sandbag was in your stomach. Might as well take a bull tranquillizer because you'll be taking a fat nap for 4 hours after eating it.
ok but will i get muscles
Teach me how to Pancakemaxx
1 pound of muscle a month is pretty fricking good idiot. in 1 year that's fricking 12 pounds of lean mass. have some mother fricking patience holy shit moron.
>clearly a newbie, crying about 1lb of leangains monthly
>be me
>lifting 14 years and gaining 3lbs lean mass a year tops.
>frick off zoomer dipshit moron
How do I even know that measly 1lb was lean mass? what if I just got fatter
Then if you ate more you would’ve just gotten even fatter than you did moron. Muscle gains don’t just linearly increase the more you eat despite whatever powershitter israelite told you otherwise. Your body can add a certain amount of lean mass per month. Any additional calories get stored as fat. That’s it.
>add a certain amount of lean mass per month
And that's the issue, I feel with how I eat I am still not fully capitalizing on that amount.
I'm gaining lean mass I'm sure. I lift often and pound down lots of protein, but I still feel my overall weight gain is at an absolute crawl. I'd rather gain 4lbs monthly then just cut back at a deficit later on to kill off fat than suffer 1lb a month increase
>How do I even know that measly 1lb was lean mass
If your lifting volumes/weights went up.
I get mummy and daddy to buy all my food 🙂
Carbs:
Potatoes
Whole grains(oats barley rice or wheat)
Protein:
White fish
Whole chickens
Cheap cuts of beef
Fats:
Olive oil
Butter
Peanut butter
Then spend the rest of your money on veggies like cabbage, peas, onions, garlic, parsley, carrots or celery. It’s so fricking easy to eat clean on a budget if you can cook.
White rice.
Milk. Just drink milk instead of water.
You have to adjust your purchasing habits, buy in bulk and meal prep in bulk. Freeze your meat.
Here in my country, people are moronic with purchasing meat. In the goyim stores they typically sell chicken breasts in small packages of like 300 grams at a markup of like 15€ per kg. The smaller the portions are, the more expensive per kilo, because stores are spending more on packaging, etc. It's for people who may eat chicken once a week, just buy it that day and cook it that night or keep it in the fridge a couple of days. That's not what people like you/us want.
For meat, go to a local butcher instead of supermarkets. Instead I go to a local butcher and get at least 5 kg per purchase, then freeze it. Local prices are like 8€/kg, or 7€/kg if you purchase over 3kg. Not only is it cheaper the more you buy, but your butcher will slice or dice them if you ask him, for free. It's their fricking job. Meanwhile if I buy diced chicken breasts in a supermarket package, they are also at an extra markup compared to regular thick chicken breasts. They find ways to israelite you at every turn.
So I come home with big bags of diced chicken breasts I got for cheap, that will last me like a month, already conveniently diced so I can easily portion them in freezing bags. Take a bag out of the freezer and put in the fridge the night before to let it thaw overnight and cook it the next day, already diced so you don't even have to prep it, just dump in your pan and add your spices and herbs, flip em halfway through and you get 3-4 days worth of chicken in the fridge. Or bake them all at once, then portion them in tupperwares with rice and veggies, in the freezer, put in the fridge in the morning, reheat them at lunch.
Apply the same logic to other foods.
Large eggs trays, 5kg oats bag, dice and freeze large bag of bananas found on sale = cheap fit breakfast pancakes.
Big bags of rice, big bags of frozen veggies, a rice cooker with steam basket = cheap healthy fit lunch.
Bone-in whole ham or a half ham. Thank me later G
that's haram
The secret to bulking they dont want you to know is eat 180G of protein a day and get 3500 calories in any way you can
I'm confused, what's the consensus on whole grains now? They're bad for you? My whole grain rice is actually killing me?
I buy spinach or another dark leafy green in bulk, organ meat is lean and pretty cheap, and I buy a lot of chicken. I'll try to include some cod once a week and a hardboiled egg here and there.
I guess ultimately there's no dirt cheap option but you can make it a little more affordable
I wanna rub its belly
Here's my 2700 clean bulk I'm starting April 2
5 eggs (free)
1/2 cup of milk
4 slices of white bread
8 slices of turkey
2 slices of havarti
2 tbsp of mayo
1 Chicken Breast
1 Cup of White Rice
1 Cup frozen vegetables
2 slices white bread
1 Banana
3 tbsp peanut butter
1 scoop protein shake
Everything is from Costco. idk how much it cost but it can't be that much per week. The protein shake and the turkey slices are the two most expensive items. I eat white bread simply because it's convenient to buy 4 loaves at costco and freeze them. I already eat eggs and turkey sandwiches everyday but if I get bored with the chicken breasts I'll swap in other meats.
>2700
What exactly is your TDEE for that to be clean? what's your weight/height?
I followed the sticky which recommends 15-17x bodyweight for a bulk. 165lbs x 16 = 2640 calories (oddly exactly the number of calories of my diet). 204 g of protein.
I am 5'8 at 165lbs at about 12% bodyfat. I am also on test with about 1200 ng/dl so I wanted to go slightly higher than the recommended 15x.
tdeecalculator at moderate exercise puts me at 2712 maintenance calories so now I'm second guessing whether that's enough calories.
I wonder how accurate all that shit is. I'm currently 141lbs and 12% bf as well but it says to do 2200. That was more or less wha tI was already doing and and instead for bulk for 4lbs a month it says to do around 2600.
shit man idk
Not impossible, depending on where you live, but definitely difficult with the cost of food these days.
powdered/dried milk in bulk.
>lean bulk
Why not just eat and lift a lot and allow weight to gain then just go into a cut and shed off the fat? It's not like you have to wait till you put on 50lbs to cut.
>Eat+lift till you gain 10-15lbs and note your bf%
>Cut back down those lbs till your back to your regular bf% before you bulked
>You are now at a good bf% but with more muscle than you started
>rinse repeat, each time your overall muscle mass is higher
is this complicated?????????????????????????