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Your broke. DEAD BROKE. And you don’t feel like selling any organs to raise money for food. But you want to gain some size. WHAT do you do!?
Step 1: Watch this video
Step 2: FOLLOW What I say in this video
This will get you bigger on a budget. Its a full meal plan, grocery list and budget for gaining size. And its healthy, and maybe even kind of tasty. You have a RIDICULOUS amount of protein and with the lentils you`ll have MORE than enough fibre to be shitting every day. And most of this stuff will make you save on the TOTAL number of trips to the grocery store, saving you time.
This is the MOST cost effective way to gain size while not eating Ramen noodles. FUCK Ramen noodles. If you have $45 dollars a week to spend, you can get anabolic.
EATING SCHEDULE
I’ve come up with the perfect eating template. Here it is.
7AM Breakfast
3 Boiled Eggs
½ Cup of cooked lentils
10AM Light Breakfast Shake
1 Scoop Whey
1 Tablespoon Peanut Butter
12:30PM Post-Work Out Shake
2 Scoop Whey
1 Banana
2PM Post Work Out Meal
3 Boiled Eggs
1/2 Cup of cooked lentils
4PM 1 Can of Tuna
Mix with Frank’s Red Hot Sauce
7PM Dinner
200 grams of lean raw meat, then cook it
Cook with 1 Tablespoon Olive Oil
Green veggies
9PM Snack
1 Scoop Whey
1 Scoop Peanut Butter
Your DAILY Macronutrient Numbers ARE
Calories 2400
Protein 270 grams
Carbs 145 grams
Fat 81 grams
This is a perfect ratio of high protein, high fibre carbs and healthy fats.
WHAT TO EAT
You will USE These Amounts Per Day
125 Grams of Lentils
6 Whole Eggs
2 Tablespoons of Natural Peanut Butter
1 Tablespoon of Olive Oil
200 grams of Lean Meat
1 Can of Tuna
1 Banana
4 Scoops Protein Powder
MONTHLY Groceries
MONTHLY COST (30 DAYS): $191.9
WEEKLY COST (7 DAYS): $45
COST BREAKDOWN
In the description below I break down EVERYTHING, the quantities you’ll need for a month, and the total cost. Please note something important, substitutes of the same type are completely fine. Meaning that instead of lentils, beans are fine, instead of pork, beef is fine and so forth.
BUY 4 MONTHS worth Whey Protein at True Protein for massive discount (Link HERE: with discount CODE OUF142.
MONTHLY cost for 120 scoops: $54.4
Eggs $3.25 for 18, buy 180 eggs (or 10 packs of 18)
MAX FOR MONTH: $32.50
Can of Tuna (Buy this in BULK at a place like Costco, they sell a tub), works out to $1.10 a CAN
MAX for MONTHLY total of $33.0
Raw Lentils: You can buy 10LB pack for $13.00 MAX MONTHLY COST: $13
NATURAL Peanut Butter $2.50 a LB so $5 for 2LB. MONTHLY COST: $5
EXTRA VIRIGIN OLIVE OIL This is once again cheap in bulk. Buy one litre or more. You use 1 tablespoon per day, buy 1 litre for $9.00, but you`ll use 500ML a month roughly. MONTHLY COST: $4.50
LEAN CUT of MEAT This is Your MOST EXPENSIVE Part. But you NEED diversity and animal meat, you are a man afterall. Pork is probably the cheapest and you can get lean roasts, sirloins and tenderloins for easily $2.99 a pound. You use 200 grams per day or you need 6KG a MONTH. So at about $5.99 per KG, you`ll spend MONTHLY COST: $36.00
Bananas Are CHEAP. They should be $0.49 per pound MAX. You consume 1 per day so for a month, 30 bananas are about $4.50. MONTHLY COST: $4.50
If you need MORE than 2400 calories, add some more lentils, a little bit of peanut butter and then some whey. You can easily pass 3000 calories for next to NOTHING.
Now please note I did NOT include any green vegetables but they beyond important for your body and with any additional cash that is what I would recommend FIRST.
Follow this plan to get stay lean while gaining size. I want to hear from YOU any other TIPS you have my subscribers about eating on a budget! And I want to thank quickly whoever the nice subscribers are who told True Protein that I recommend their protein powder for free because now they are giving you guys 5% off by entering this code: OUF142. We are a nation, a nation of buffness and make sure to subscribe to support the BUFF.
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49 comments
Hey mate! When you say 1/2 cup coocked lentils… do you mean we should measure 1/2 cup after the lentils are coocked or before? thanks for the tips 🙂
Why wright the whole video in the description? The recipe and time plan would be enough
Unnecesarry to eat so many protein.
PLEASE HELP. for about 4-5 weeks I have eaten 2700 calories consisting of 80 grams fat 140 grams protein, and give or take 350 carbs. I still have not gained weight. I weigh only 124 lbs. Any suggestion thanks
also what type of protein powder do you use in this diet. Cause with the protein powder im using it would cost more than $45 a week
This is more of a cutting diet
Nice vid(: Did anyone heard about the Ripped Muscle Factor (just google it)? Ive hear a number of extraordinary things about it and my friends sister burned alot of unwanted fats with it..
Anyone tried the Fenoboci Diet Plan? I have heard some great things about it and my cooworker lost a ton of weight with it.
When considering eating healthy, you have to never fall victim to modern fad diet plans. Extreme diets are a threat for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. It is best to search Fenoboci Diet Plan on the internet since it isn't just another fad diet where you starve yourself.
Is this enough carbs tho
If I eat 270 grams of protein I'll shit a fucking torpedo
Can someone help me here on this question please. Is it bad to consume whey protein more than once when trying to get ur daily protein intake. Exercise not included. Thanks.
is this on budget…….lol
green vegetables, does weed count?
Can I use this to loose weight?? I'm 5'11 240lbs??
Omar you've made a huge improvement from 11' to 15' .
270g of protein and 145 carbs . ichhhhh :S
In my personal opinion 2400 calorie bulk is comical. Unless you have the metabolism of a 60 year old man. Sorry for knocking you Omar, but you missed the mark on this one.
3 scoops of whey? that shite is way too expensive
lol didn't have time to workout in my collage years
Can you do this for keto diet? Protein 20-30% Carbs 5-10% Fats 65-75%
Omar, thanks either way your videos are great!
No joke , this is fucking beatiful , i made some very little changes and i managed to get , about 3$ a day , still getting the same protons , carbs and fat ,actually a bit more carbs but still , amazing.
I doubt that was 2400 calories
Oh no, eating ramen noodles while i watch this 😦
All you need to gain weight here @Gain Weight-F
I ate ramen for like a month and I was sick of that shit. Thanks for the meal plan! It was awesome and cheap
Ew get some facial hair! Please!
Wish I could gain weight and muscle on those calories and Marcos but I need a ton of carbs and at least 3300 to be able to gain a single pound
want to ask omar , do really peanut butter good protein ? ,
270 grams of protein on a 2400 calorie diet? Like seriously? Dude no offense but if you really believe that someone starting out needs this much protein then you are suffering from some serious nutritional ignorance. I only eat 150 or so grams of protein a day (and I am a pretty tall dude at 185cm) and yet I am enjoying steady gains at 2000 calories a day. Granted I only started working out 2.5 months ago, but still. I think people massively overestimate the amount of protein they need.
can some one suggest how to make lentil tasty !
"Fuck ramen noodles, I aint about that shit" hahahah you got my sub for that.
Can I replace the lentils with rice
lol this was great
where is the preworkout meal men ?
I need 3000k+ to even move the scale
Hahaha love it
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I actually never ate lentils in my life so I'm definitely trying them boys.
Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people burn their fat with this popular weight loss diet plan.
When considering eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a risk for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diet plans work for a short period of time and then the benefits decrease after a while. It is best to look up Custokebon Secrets on google since it isn't just another fad diet where you starve yourself.
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