Gain Mass

The $100 Muscle-Building Meal Plan

With just a C-note a week, you can torch fat, gain muscle, and get your diet in line.

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Your $100 Diet Grocery List

Animal Protein

4 lbs chicken........................................................................ $21.96
5 lbs ground beef................................................................ $12.45
4 dozen eggs....................................................................... $7.96
TOTAL................................................................................ $42.47

Fats

2 small jars natural peanut butter..................................... $6.58
2 large avocados................................................................. $1.79
1 bag omega trail mix......................................................... $4.69
1 bottle olive oil (8.5 oz)..................................................... $2.55
TOTAL................................................................................ $15.61

Fibrous Carbs & Nutrient-Rich Foods

2 heads broccoli................................................................. $2.49
3 large bell peppers........................................................... $2.69
2 bags French green beans............................................. $1.99
1 large bag spinach........................................................... $1.99
TOTAL................................................................................ $9.16

Carbohydrates

1 bag sweet potato fries..................................................... $2.29
5-lb bag sweet potatoes..................................................... $2.69
2 cans black beans............................................................ $1.99
6 large bananas................................................................. $1.14
6 large apples.................................................................... $3.54
2 lbs raw oats.................................................................... $3.99
TOTAL............................................................................... $15.64

Cooking Spices & Misc. Items

Cayenne pepper................................................................ $3.25
Cracked pepper................................................................. $2.25
Green tea bags................................................................. $3.12
Hot salsa........................................................................... $2.99
Coffee............................................................................... $3.74
Limes................................................................................ $2.00
TOTAL.............................................................................. $17.35

FINAL TOTAL.................................................................. $100.13

Timing it Right

The real artistry of any diet plan involves understanding your body’s hormonal situation, then aligning it with proper food choices. The first step here is knowing which macronutrients you need at specific times. After compiling your comprehensive shopping list, knowing what foods you’ll need when and which foods you’ll need to avoid will essentially take care of itself.

Morning Meals

Upon waking your body is hormonally set up to burn fat better than it is at any other time of day, so any movement that occurs will be fueled primarily by fat. Your testosterone and growth hormone levels surge at about 9 a.m. each morning, and you don’t want insulin to derail the positive impact these hormones have on your body. As a result, your breakfast should consist of protein sources, vegetables, and fats. There’s really only one rule to follow in the morning: Don’t eat carbs.

Afternoon Meals

Your $100 Diet midday meals will depend on whether you train in the morning or the evening. For morning training, eat the bulk of your daily carbohydrates at this meal. If you’re training later in the evening, consume a large serving of vegetables and fibrous carbohydrates at midday—and always include a protein source. Then, toward the end of your workday, but at least 90 minutes before training, have some blended oats or fruit with a protein shake.

Evening Meals

Once you’ve finished working and training, it’s time to eat in a way that will give you the energy you’ll need for the next day’s intense training session. Dinner is when you’ll want to eat a large carb serving that’s aligned with your body-composition goals. To lose weight, go for more fibrous carbs— fruit, oats, beans, or sweet potatoes— and finish your meal with lots of protein and vegetables. After-dinner snacks should contain only protein and fat to keep you in an anabolic state as you sleep.

Now What?

You’ve bought everything on your list, and now you’re standing in the kitchen, broke, with eight bags of groceries and no clue what to do. Don’t worry: The menu items in our meal plans are strategically selected to provide your body with precisely what it needs at the right times during the day. Follow the appropriate plan to the letter, and watch your energy levels, body composition, and strength skyrocket like never before.

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