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All right, Anabolic Academy. I am getting used to being by myself doing these things, huh? Oh man. Yes, by myself. Today we're doing bodybuilding on a budget. Let me just fix this. So, as always, this uh Anabolic Academy is sponsored and endorsed by IPRV Subs. Link is in the description with the discount code. Discount code is SNS10. Do me a favor, please. Go check out the link. It's owned and operated by Mr. Jason Arnes. You all know he's a friend. He's usually with me on Anna Black Academy. But um the last couple of weeks, he has not been doing well. He's been in the hospital for back pain and uh back surgery. So I don't know the details, uh, but I do speak to him almost every day or every other day. And um he might have to have some treatment and some surgery on his back, but he is in he's in a tough spot right now. So do me a favor, please go to iPrevail Subs. The link is in the description. Use the discount code. You might as well get yourself what 10% off. Uh he's got his pre-workout is fantastic. Rogue X, his branch chains are fantastic, really, really quality stuff. His sleep aid, which is Dream Chaser, really works, helps. I use it almost every night. Um, I'm almost out of it, actually. His fiber helps keep you regular and feed the good bacteria in your stomach and keep the bloat down. I mean, he has really has really, really quality, quality products. So you won't be disappointed. But all right, so bodybuilding on a budget. That's the that's the biggest problem with bodybuilding is that it get it gets expensive. It gets very, very expensive between supplementation, diet, and super subs, it gets extremely expensive. So I decided we were gonna talk about how we could actually budget this. And when I was breaking it down today, and then when I used um AI to give me some more feedback, it can be done. I mean, look, the one thing that you got to get used to is you're gonna have to get used to eating the same thing all the time. All right, because it really comes down, especially when you're on a budget, it comes down to especially if it's time, uh you know, you're limited with time, right? Because you can't really look up new creative ways to make the food taste better. Um, it really comes down to eating the same thing consistently all the time, and you know, it and we all know the protein sources eggs, chicken breast, tuna, um, you know, red meat, turkey, so on and so forth. But let me actually pull up. I went and I pulled up some info. Let's see. All right. Pretty sure you guys could see this. Let me scroll down. Where is it? Where is it? Here we go. Okay. This is some information I got from an from an AI link. Okay, you can build muscle on a budget by focusing on affordability, nutrient-dense protein sources, complex carbs, and healthy fats while utilizing meal planning and bulk prep strategies to keep costs low. All right. So, egg and egg whites, they are a carton of eggs in the United States. And I'm sorry, I'm I'm doing an average carton of eggs, it obviously changes from state to state, city to city. And if you're not in the United States, you know, I apologize, but you'll have to make the uh the appropriate changes and figure it out on your own. But an average carton of eggs in the United States is$2.50, which really isn't too bad, right? But you know, the problem is when you get to the point where you're eating, you know, eight, nine, ten eggs at a time, that's when it starts getting expensive. Because now you're going through a carton of eggs a day, practically, right? But each each egg offers you six to seven grams of protein. Okay, chicken breast, uh 20 to 30 grams per 100 grams, if that makes sense. Well, 20 to frozen or bulk options are cheaper. Okay, got it. But in chicken breast, runs about four dollars a pound, and you can you wind up getting 100 grams of protein out of per pound, so it is pretty cost. Canned tuna is I know it gets a bad rap because it's canned and whatnot, but it really can tuna is really, I can't stand sardines. I don't know how anybody eats sardines, but can't tuna is really cost effective, okay? Um a can of tuna is about two dollars on average in the United States, and that can will give you about 25 grams of protein. And I actually uh took this idea from uh Dave Palumbo. Uh, what he did when he was first bodybuilding is he would take uh a can of tuna, uh white rice or brown rice, and he would actually uh mix it up and put some soy sauce. And it's actually not bad, it doesn't taste bad, you know, and I would just down it. And again, yeah, I know it sucks, but if you're one of these foodies and you have to taste your food, then bodybuilding is not for you because really, if you're eating five, six, seven meals a day, then you're really just choking down the food to get the nutrition down. So you know, the the the uh the tasting of the meal isn't necessary. What's necessary is being cost effective and having the nutrients, ground turkey, uh, budget-friendly and ideal for stir-fries, tacos. I'm not gonna do tacos, but all right. Greek yogurt. Okay, if you are on a uh if you're looking to they make Greek yogurt, my wife buys it in uh in high protein and they they sell it in bulk at Costco. Um, and it's like a high protein Greek yogurt. I forgot the the brand, but it's like 20 grams per uh per cup of protein. And it's not it's not bad. It it tastes pretty good, you know. It kind of kind of satisfies the sweet tooth. But I would only use it if I was like, you know, bulking. I would try I try to stay away from milk products if I'm if I'm you know trying to get lean. Like right now, I don't really eat much uh milk protein, uh milk protein. I I know what you're thinking. I know it's like why are you trying to get lean? I do this every summer, every spring. I try to get in shape, get abs, look good, so that if I do a video, uh pretty soon I'll be doing more videos on you know YouTube. I've been flirting with the idea of putting uh workout videos and cooking videos on Patreon, and guys could go um go and actually uh pay for it. It might be five dollars, ten dollars a month. We'll see. I haven't really planned it out yet, but pretty soon I've been I've been flirting with that idea. We'll go we'll make that happen. But anyway, um, so yeah, I do this all the time where I just want to get lean. I'm actually relatively lean now, but okay. All right, if you really have to cut corners, just get yourself a whey blend. Don't worry about the isolate, like you can get away, a tub of whey blend, like a two-container. I bought the C4 Protein Whey blend for like$32 on Amazon, which really isn't too bad, you know. Each scoop is 25 grams of protein, it's not that bad at all. Okay, now obviously the the quality of weight isolate is much better. Now, on Amazon, you can get a whey isolate. Let me look now, dimatized, but it's it's actually a pound and a half. Because they cut it down so it can be cost effective, right? Amazon uh way isolate. Way, let me see, sorry. Isolate.

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Oh, where are you? Where are you? Dimatize, dimatize. I know you're here. I know I buy okay. They have a whey isolate dimatize uh they have a five-pound one for a hundred dollars, but they also have a pound and a half one, which is inexpensive, relatively inexpensive, for about forty dollars, okay? You don't have to if if it's really if you're really being cost effective and cutting corners, just get yourself a blend. You it you're still gonna get that protein in, okay. And it you're still going to get the protein in, it's just not going to be the quality is not going to be the same, and the absorption isn't gonna be gonna be the same. Obviously, whey isolate absorbs very fast. But if we're really if we're really counting pennies, which a lot of us have to, then just get yourself a regular get yourself a regular whey blend. It's really no big deal. All right. I mean, I still I don't really have, you know, um at my age, you you know, if you got money issues at my age, you've done something wrong, but yeah, I really don't have money issues anymore, right? But I still sometimes I still get a blend because I'm like, I don't want to spend$70 on Whey Iceland, you know what I mean? But I bought a C41, C4 protein blend, chocolate peanut, but it tastes pretty good. And it was like 32 was on sale for like$32 on Amazon. So I immediately, you know, picked it up. And I was like, oh, who cares if it's a blend? It's not like I don't have to, unless you're competing, you really don't have to split hairs like that, right? And of course, now you have oatmeal, 42, 42 ounces of oatmeal. Average price is about$6.29 in the United States. Okay, cream of rice, 14 ounces, is$5. That's the average price. Five-pound bags of potatoes, three dollars, five-pound bag of sweet potatoes, six dollars. Um, spinach, five to seven dollars per pound in the United States, 12 ounces of string beans, three dollars. And then, you know, basically what happens is you could also buy in bulk. You could try to go to Costco. My wife loves Costco, okay. I mean, I don't do the shopping, my wife does, but if you're doing the shopping and you can buy in bulk, uh, Costco is great. Um, because you could buy all these things up, but they even have protein powders there, okay? I mean, um I've never I've never I think I've been to Costco like once since I've been married, right? But they do have uh protein powders there. You can check it out. I don't know. Let's let's look it up, let's see. I don't know. Does Costco Costco should have protein? Let's see. I know that's on Amazon. Well, let's see. Costco whey protein. All right. Okay, yeah. It's gonna be much cheaper in Costco. Much, much cheaper at Costco. You can get a bag, uh, uh, a five-pound bag of whey blend in Costco for come on, how much is it? It's actually five and a half pounds. Optimum nutrition. How much is it? Give me the price. Oh god, you gotta sign in for price. Screw yourself. Just give me the goddamn price. Here we go. Okay, it's$90, which is cheaper than Amazon. Amazon wanted for uh that size, they wanted over, they wanted$111. But you're they also sell the optimal nutrition gold standard, regular two pounds for$30. So yeah, it is cost effective if you shop at Costco. Now, let's stop the share here. All right, I'm taking 200. Yeah. Okay, Bruno. Yeah. Basically, if you can keep your budget for under$200 a week, you're doing good. All right. So what you want to do is you want to stay away from the expensive cuts of fish, the expensive cuts of red meat. You want to you want to buy in bulk at Costco if you can. You want to keep it very simple and be really used to eating the same thing every day. Because consistency is going to be key anyway, right? And that's that's part of the discipline of bodybuilding, is the fact that, hey, look, I don't care what this tastes like. I just have to get it in. Uh, let's see. Sorry. How worried are you about getting good fats in with all these all this being said? I make sure that I always get good fats in, and my good fats normally come from uh almond butter, all natural peanut butter, or again, Costco has these huge bags of mixed nuts, and I will bring, you know, uh a couple of ounces with me to work with my meals. The other way is a lot of times um I will keep the fats, I will have some egg yolks in the eggs, not just pure whites, right? I also will use the spray, uh the avocado spray. My wife buys the avocado spray. But if you're on a budget, the all-natural peanut butter is probably the most cost-effective way to get fats in. Okay. Now it comes when it comes to supplementation, you can cut these things down. You don't need pre-workout, you don't need branch chains. Those are comfort supplement products if you could afford them, right? You need a weight protein, um, multiple multivitamin, multi-mineral. That's it. That's it. Everything else is a benefit. What's necessary is the protein powder, multivitamin, multi-mineral. You don't need anything else after that. So look, you wake up in the morning. If I'm in a rush, I have a shake, I'll put uh oatmeal in it, a scoop of oatmeal. Um, and that's basically it. I'm out the door, right? Because we're all in a rush, right? Second meal, um, six to seven ounces of tilapia, tuna. Now, when I say tuna, I'm talking like canned tuna, okay? Because what this this whole episode is dedicated to cost effective, right? Chicken, turkey, ground turkey. These are really inexpensive options. Like I said, um, you can get chicken breast for like four dollars a pound, okay? So what you're looking for is under$200 a week in food shopping, which gives you two, four, six, which gives you under$800 a week in a month for food, which nowadays it's pretty good. I mean, I can't even tell you, and it's only me and my wife, I can't even tell you how much money we spend on food. It's unbelievable. And you know, and she my and she's a shopper, like she she's always looking at deals and what's on sale, and so on, and so forth. It's when you get to the really good cuts of tuna, the really good cuts of salmon, the wild caught stuff, uh, when you the grass-fed beef, I know it's all good quality, but if if the if the emphasis is saving money, then we're gonna have to go with the mass-produced stuff. If the emphasis is saving money and getting in the nutrients, then we're gonna have to go with the mass-produced stuff. Okay. If you don't have a budget problem, or your budget could be bigger than$200 a week,$150 a week in just bodybuilding food and supplementation, then you could, okay, maybe you could expand and spend some extra money by the whey isolate, buy the grass-fed beef, buy the um free-range chicken eggs, right? But if you can't, you have options. It's not like you don't have options, okay? You have options. Bodybuilding is expensive, but it can be done under a budget. All right. We also have to make sure you get your fiber in, your greens, okay. Your greens are actually not very expensive. Spinach, I usually go with spinach or string beans because broccoli gets me very bloated. Sometimes things like, you know, uh romaine lettuce salad. But the most cost-effective options when it comes to greens is spinach and string beans because of the lack of bloat, and it's a good fiber and it has other nutrients besides just the fiber. So, like I said before, string beans is going to be about 12 ounces for$3, and spinach will be between five and seven dollars per pound, and that's in the United States, that's on average, okay. Uh, so right, chicken, brown rice, white rice. I usually do white rice before I go to the gym. You know, um, I don't do a cup because it gets I get too bloated, but I might do a half a cup to to three quarters of a cup. And it is not that expensive. Okay. Uh the cost of, let's see, what is the cost of white rice? Uh the average cost of white rice uh in the US. Okay. Average cost of white rice here is very inexpensive. You're looking at a dollar a pound. Now, average cost of brown rice. Come on. Average cost of look look at me, I'm an idiot. Average cost of brown rice in the US. Again, uh, it's a little bit more expensive, but$1.50 to$3 depending on where you're at. Um again, if you're if we're cutting corners, don't buy brown rice. Buy white rice unless you have some kind of like, you know, if you if you have a uh you know a sugar thing, if you're diabetic and you need to, you know, then you have to know when to eat your white rice as opposed to the brown rice, but you have to work that out if you're diabetic. But again, we're doing this as far as cost effective. Just buy use white rice. It's fine. I do it all the time. Okay, they have instant. I mean, Ian, you could you could instant white rice like that, or you could use uh cream of rice, and you put it right into your protein shake. Uh what's up? Hey Rich, what's up, man? Yeah, brown rice. Listen, I usually go with uh I usually my pro my carbs are usually white rice, cream of rice, or oatmeal. Those are my two favorites. Uh sweet potato. Okay, but um sweet potato is going to be a little bit more expensive than a regular potato. Um if you have the time, if you have the money to stretch, uh, sweet potatoes are great. But the different, okay, sweet potatoes and brown rice obviously uh take a lot longer to break down. All right. It's it's it's uh white rice is is is very fastly absorbed. Uh so are white potatoes. So you kind of have to know. When to eat what, right? You know, if you're gonna do white potatoes, red potatoes, white rice, you know, an hour before you hit the gym, so you have that immediate energy from the carbohydrates, you uh, you know, that's going to absorb into the muscle and then you have a good workout. A lot of times, but in the morning, I'll have oatmeal, which is a little, which you know, it breaks down slower. So uh, you know, things like that's why it it probably that's why it probably bothers your stomach, because it's breaking down slower in your stomach. And a lot of people have a problem with uh oatmeal too. Oatmeal doesn't bother me. A lot of people do have a problem with oatmeal, so they switch to uh uh cream of rice. It all works. You gotta you gotta basically if if it's gonna be uncomfortable, then you have to cost effectiveness, if it's going to make you bloated or uncomfortable, and when you are going to eat it as per so what I mean by that is like if you're only going to eat white rice before you go to the gym, then you only purchase what you need, right? If we're really cutting corners. Uh, let's see, Rich says egg, white bread, and peanut butter. Uh dollar store comes in. Yeah, uh 100%. Actually, you're that's a hundred percent right, Rich. Dollar stores are fantastic. I just usually uh my wife usually does the shopping and she goes to Costco. We buy in bulk, so that's basically what happens. Okay. Uh Angel, uh Jason is actually he's in a tough spot right now, man. I spoke to him today. He's in the hospital. Um, they're running tests. He's out of season severe back pain. He's already had two back surgeries in the last year. Um, I hope he's you know he will be better. I spoke to him today. Um, so that uh I'm hoping he'll he'll be home by the end of the week. But do me a favor, go go go to go to I Prevail Subs, man. Use the discount code. It's SNSS and the sign S. It's in the it's in the description. Just go hit the link and the discount code is there. And and and I, you know, I I understand that we're talking about a cost-effective bodybuilding, but do it just to show your support. Man, Jason Jason Arms is a true bodybuilder's bodybuilder. He always conducted himself like a professional, he always came in shape no matter what happened in his life, no matter what craziness and stress he's had in his life. He never disrespected the sport by coming out of shape. If you go back and watch some of his uh videos of his old videos of how he trained and how he uh him competing, I mean there were times he was on stage um next to Lee Priest and gave Lee Priest a run for his money. There's a famous video. I put I put it up on my Instagram plenty of times. I don't have it up now, but plenty of times. But he is a he was always a consummate professional, and he still is within the business of supplements. He's still a professional. He doesn't get enough credit in the bodybuilding world. He is what bodybuilders should be professional, sound, disciplined, and a family man. I think he did his last Olympia when his wife was giving birth to his kid. He wasn't there because he had an Olympia qualification and he didn't want to miss the show. Um, and that says a lot about his character. So please go to IPRV Subs and just pick something up. You know, if you use branch chains, his branch chains are great. If you need help sleeping, his Dream Chaser was great. If you want pre-workout, his Roguex is probably the best quality pre-workout I've ever had. Rich, thank you very much, man. You didn't have to do that. I really, really appreciate that, man. Uh,$7 Canadian. I'm not gonna do math, I don't know what it is, but you're a friend, Rich. You don't have to ever do that, but I appreciate it. Thank you so much. That means a lot. Uh you got tips for bad eaters, like taste don't matter, but I feel on a daily how people describe 10 milligrams. You you got tips for bad eaters, like taste doesn't matter. But I feel on a daily how people describe 10. Look, if you want to use red at true tide uh for dieting, I don't know exactly what you mean by this, but I'm assuming you mean by people that have a bad sweet tooth or or can't control their hunger. Reddit true tide is gonna control your hunger. Uh, I didn't I use red at true tide, stop using it because one, I don't have I could I have discipline. So even if I get a little hungry, I could stay away from the junk food if I really decide not to. And the other thing is the reason why I didn't use it, and it you gotta remember, all these compounds and all these anabolics and all these peptides, they affect everybody differently. When I was using reditrutide, I killed my appetite. I had no appetite. I had a I had to remind myself to eat, which is what it's supposed to do. But it also one constipated me because it slowed down um your digestion process, and it made me really lethargic in the gym. I was out of breath all the time, and to me, that is not worth it. The gym is my time, the gym is me time, the gym is where I go balls to the wall. Okay. Um, so I did not like that. So I stopped using it and I continue to get leaner and leaner and leaner. Like right now, I'm really lean. Um, because I just was disciplined enough to stick with the diet. Uh, okay. He's trend six says, No, no, no, I don't get food down. I couldn't imagine if I took oh, oh, you don't get enough food down. Well, man, honestly, there's nothing I could do about that. There's really the only thing you could do is force it down. I know how you feel. I know how you feel. When I would try to put weight on, it got really difficult to eat that much food. It really did. And I would try to eat fatty, calorically dense food, like uh uh like uh ground chicken breast and ground uh beef and anything I could get down, it became really difficult. I understand, and yeah, there were times I would just uh give up. But here's one tip I can give you don't go from zero to a hundred. Like, don't go, I am dieting now today, and tomorrow I gotta start bulking, and that's it. Just start shoving food in. Do an increment, okay? If you're eating, for example, six eggs in the morning, next week start eight. Right? Slowly build up to them. If you're eating five ounces of chicken breast, next week start seven. Once that gets comfortable enough, then go to eight ounces of chicken breast, then go to ten egg whites, okay? Because it's kind of like not going to the gym and then going to the gym every day, you get you get tired of it. You can't keep up. And the diet should slowly go in that direction too. Okay. So you slowly build the calories and the protein to more and more and more, and it gives your body time to get comfortable enough to digest that and utilize the nutrients. Uh, it's for a great guy, and always say support something good, all good off to the gym. Uh, Rich, thank you. All love and respect, man. Okay, thank you very much, man. Really, I'll talk to you soon. So that's basically it. If you guys want to know anything else, um, it is very easy now to create a spreadsheet. You can basically go to ChatGPT or Gronk and all these AIs, and it'll it'll give you a spreadsheet. You could say, give me a cost-effective diet, and it will spit it out for you. Okay, it's very easy. You don't even have to like sit down and do it. They, you know, these I AI apps will do it for you. So use them, use the AI apps, okay? Utilize it, utilize buying in bulk, utilize uh, utilize buying the cheaper product so you could stretch a dollar. Don't worry so much about getting the best cut of beef, the best cut of fish. Don't worry so much about uh free-range chicken. Don't worry so much about uh grass-fed beef. If you have to stretch a dollar and you have to count your pennies, then do what you have to do to get the to get that nutrition in. Okay. Uh last question. Juiced up summer twenty. Do you prefer chest buy, delts, or arm day? Oh, um I always prefer arm day. Um, chest day I don't mind, but arm, I always preferred arm day because I just like the insane pump I get from doing buys and tries together. Um, and truth is any day is a good day in the gym, but uh I I like I like doing arms so much that I'll sometimes I'll just do them twice a week because I just like doing them. You know, at my at my stage in life with bodybuilding, I do what I like. I don't do what I don't like, and I also do what that will not hurt me. So I don't do free weight squats anymore because my lower back is bad. Um, I don't do um how do you prepare your spude? Honestly, salt, pepper, and a little bit of uh uh olive oil, that's it. And I just fucking saute it up and that's it, man. Now I was never one to really worry about what it tasted like. You know, I know foodies think I'm crazy. Believe me, foodies think I'm not foodies think bodybuilders are crazy anyway, you know, because everything has to taste good. I didn't, I don't care, don't worry about the taste. Just cook it and get it down. That's it. Cook it and get it down. That's a that's the discipline of being a bodybuilder. That's it. Eating the same thing all the time, getting the nutrition down. Don't worry about the taste. Just get it in. All right. All right, guys, I'm out. Also, don't miss muscle talk tomorrow morning. Hakeem Williams will be joining us. Special guest star, Hakeem Williams will be joining me and Lee Priest. Don't miss it. Also, please go to iPrave SUPS discount code SNS10. Link is in the uh description. Go get yourself something. All right, guys, later. Peace.