muscles

Building Muscle on a Budget- Cost Conscious Supplements and Food

Building Muscle on a Budget- Cost Conscious Supplements

It’s hard to build muscle, or diet when you are on a tight budget. The key is to learn the tricks of the trade, and if you do it correctly, you will actually save money by getting a better body. Let’s look at some of my suggestions.

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Budget Muscle- Food Edition:

Whether you are dieting or trying to add muscle, there are certain go to foods.

  • Chicken Breasts: Chicken breasts can be had for $1.99 a pound many times if you go directly to the butcher section at many grocery stores (Krogers), but if you buy the Tyson variety, you will be paying close to double.
  • Chicken Thighs: Fattier than chicken breasts, but much more economical, chicken thighs are a real value in the muscle department.
  • Eggs: I see our local ALDI advertising eggs for 59 cents a dozen all the time!
  • Yogurt and Cottage Cheese: Both very good sources of protein
  • Bulk almonds, peanuts, and cashews: Great healthy fats and proteins to snack on
  • 1st Phorm Level-1 Meal Replacement Shakes: Only 140 Calories, 24 grams of protein, and $1.66 for a complete meal, it is a must buy! Order here with free shipping!
  • Canned Tuna: Sometimes not the most appealing taste, but high quality protein for a low price!

 

Budget Muscle- Supplements Edition:

Whether you are dieting or trying to add muscle, there are certain go to supplements.

  • 1st Phorm Creatine: Creatine is safe for men and women and is one of the most researched and proven supplements ever. It builds muscle, helps in recovery, and is dirt cheap. Purchase 100 servings for less than 19 cents a serving with free shipping here! 
  • 1st Phorm Glutamine: Glutamine is another safe and proven supplement for men and women. Your muscles are full of glutamine and it is good for your immune system. Purchase today with free shipping for servings less than 32 cents a day!  
  • Hot Coffee (Black): Black coffee has antioxidants and caffeine that is great for weight loss. Especially if you don’t add the sweeteners. Try drinking this while fasting.
  • 1st Phorm M-Factor Multivitamins: M-Factor is dosed correctly with the right vitamins and minerals for women or men (you pick the men’s or the women’s version when ordering). They are tailor-made to help men and women who are active at working our or dieting that aren’t getting all the vitamins and minerals their body needs. Order M-Factor will free shipping here!

 

Summary:  

Quality foods and supplements don’t have to cost an arm and a leg, but they sure can make those arms and legs grow!

 

Questions and Comments?

 

Thank you for reading, share with your friends!

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

Chest Workout- Building up a Lagging Chest

Question: I’m strong as an ox when it comes to bench press but I’m lacking quality muscle in the chest area, what can I do?

Too often I find people who think that a strong bench press correlates with large chest muscles. Sometimes this is true, but a lot of times it is not. When you bench press, you are utilizing your core, shoulders, triceps, back, and chest to complete the movement. Depending on form, this could mean bouncing the bar off their chest, and almost missing the entire chest part of the exercise. Throw in someone who picks up their butt off the bench and you got an exercise that works almost zero chest.

If you want bigger muscles, it doesn’t always equate to bigger gains in the bench press. For instance, when I lift for strength, I like to arch my back, make sure that I’m on my tip toes to try to lift the weight easier through the motion. When I’m lifting for size, I want my back to be completes flat, feet completely flat, and focus on the chest part of the movement.

If you are someone who sees yourself using your shoulders, triceps, back, etc more in your movement, I’d try a 6 week workout of this:

Flat Bench Partial Press: The idea behind this exercise is to focus 100% on the pecs. The idea is to bring the bar down to your chest, and push until you feel your triceps and shoulders take over and immediately go back down to the chest. This will keep constant tension on the pecs (which will encourage them to grow). I use much lighter weight when doing this exercise because you will get tired faster because your chest does 100% of the work. I take no more than a minute break between these sets.
  • I do 6 sets after warming up: 135 x 20, 155 x 15, 185 x 10, 205 x 6, 185 x 10, 135 x 20.
Machine Pec Deck: The idea behind this exercise is to do lighter weight and circulate as much blood flow to the pecs. I try to do 15-20 reps, and focus on not reaching back too far and to keep the chest tense. No more than a minute rest between sets.
  • I do 4 sets: 120 x 15, 120 x 15, 120 x 15, 120 x 15.

I do this workout about every 4-6 months for about 6 weeks. Then I go back to traditional bench press and inclined dumbbell bench press. You should notice more chest thickness after completing a 6 week cycle of this workout.

Need additional workout or diet advice? Email me: nutritionandpersonaltraining@yahoo.com

Also check out our website: www.teamnutritiontrain.com 

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist