This blog will have my journey progress as well as fitness tips, nutrition tips, recipes and anything else fitness related. This blog is for everyone all shapes and for both men and women. If you have any questions for me or any suggestions as to what you would like to see on this blog, please don't hesitate to message me or submit a question. I have done hours of research, watched hundreds of videos, read many articles and even taken a few online courses. Now I share all of this knowledge with all of you so Enjoy!
As found on www.bodybuilding.com
Expenses are given by item, quantity, and price to show where every penny is spent.
With the $100 Diet, you’ll be spending most of your grocery money on meat. The most cost-effective protein sources for our purposes are chicken, eggs, and beef. Add fish to your shopping list as your budget allows.
Whey protein is another great way to get high-quality, antioxidant-rich protein into your body quickly. It’s not budgeted into our $100 Diet, but it’s a good idea to use it whenever you can.
There are four types of dietary fats: trans fats, which are found in processed desserts; saturated fats from animal-based foods; monounsaturated fats found in cooking oils; and polyunsaturated fats, which must be supplemented into the $100 Diet because the body can’t produce them itself.
When your training regimen demands energy for intense, long-duration exercise, eating carbs is vital. Your carb sources for the $100 Diet will be sweet potatoes, bananas, raw oats, black beans, and fruit.
Greens And Vegetables
These high-fiber foods suppress hunger and stabilize your blood sugar, and they’re a vital source of micronutrients.
Because these foods are easy to digest, increasing the amounts you eat will allow you to avoid the “food comas” caused by carb-based diets.
How To Budget, How To Shop
First off, you’ll need to find time to cook - and by cooking, we’re talking about bulk - food prep on Sunday night. Cook all your meats and slice enough vegetables for three days, to ensure quick prep times for your daily meals.
The list we’re providing here will trace a path around the perimeter of your grocery store, getting you in and out in 20 minutes or less and avoiding the middle aisles - which will drain both your checkbook and your health.
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.
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.
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.
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.
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.
Morning Training Sessions
Drink 20 oz of water each meal, more during training.
4 lbs hormone-free chicken $21.96
5 lbs ground beef $12.45
4 dozen hormone-free cage-free eggs $7.96
2 small jars natural peanut butter $6.58
2 large avocados $1.79
1 bag omega trail mix $4.69
1 bottle olive oil (8.5oz) $2.55
FIBROUS CARBS AND
4 heads organic broccoli $2.49
3 large bell peppers $2.69
2 bags French green beans $1.99
1 large bag organic spinach $1.99
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
COOKING SPICES AND
Cayenne pepper $3.25
Cracked pepper $2.25
Green tea bags $3.12
Hot salsa $2.99
FINAL TOTAL $100.13
Hope this helps!