Bodybuilding on a Budget: Breaking the Myth

Many people never begin their fitness journey because they believe bodybuilding is an expensive endeavor. As a veteran personal trainer, I can attest this notion holds some truth.

A study published in the Preventive Medicine Reports found that the cost of food can lead to lower levels of physical activity and sedentary behavior. In the long term, it affects an individual’s ability and willingness to exercise regularly. (1)

It is true that a gym membership, supplements, and high-quality organic whole foods can cost you a decent amount of money each month. However, the figures are usually blown out of portions.

In this article, I will dispel all the myths about the costs of pursuing bodybuilding. I will also share a four meals a day meal plan that costs $8 and contains 20 grams of protein per meal. You’ll also learn about how you can transform your physique if you don’t have access to high-end equipment.

Smart Nutrition for the Budget-Conscious Bodybuilder

If you have been around the fitness scene for some time, you’ve probably had pricey supplements and meal delivery services shoved down your throat by your favorite influencers.

However, once you know the nutrition basics, you’ll be convinced that all these fancy supps are meaningless. Here’s what you should do instead:

Prioritize Protein

Protein is the building block of muscle. Eating a sufficient amount of protein after a training session ensures your muscles grow bigger and stronger. Here are the protein sources that should be a staple in your diet: (2)

• Eggs: These are among the most cost-effective protein sources, and they contain a decent amount of vitamins and minerals. Since egg whites are quick absorbing, I recommend my clients consume them after a training session.
• Chicken: It is a staple in most bodybuilders’ diets. Preparing a week’s worth of chicken on the weekend makes you more likely to stick to your diet regime.
• Dairy: Greek yogurt, milk, and cottage cheese are some of the most popular protein sources. They are also incredibly convenient to carry with you.
• Lentils and Beans: These have been growing in popularity in a bodybuilding diet with the rise of the vegan movement. Lentils and beans are budget-friendly and versatile enough to be included in different recipes.

Carb Cycling & Healthy Fats

Carbs are your body’s preferred energy source, especially during demanding physical activities. The food you eat gets converted into glycogen, which helps power your daily activities. That said, you must be diligent with your carb intake, as excess glycogen is stored as body fat.

Contrary to what most people think, healthy fats are not the enemy when it comes to excess body weight gain. They are necessary for brain function, joint health, reducing inflammation, and reducing the risk of cardiovascular disease. (3)

“Choose the right carb sources like oats, bananas, rice, pinto beans, and potatoes, and fat sources like olive oil and peanut butter,” said fitness content creator Jeremy Ethier. “Shop at budget-friendly grocery stores like Walmart and Aldi.”

I recommend trying carb cycling if you are aiming for weight loss. It involves alternating between high-carb and low-carb days, which can help optimize muscle growth and fat loss by priming your metabolism. This is a brief overview of the approach:

• High-Carb Days: Load up on slow-release, complex carbs like brown rice, sweet potatoes, and whole-wheat pasta to fuel your high-intensity workouts.
• Low-Carb Days: Reserve the low-carb days for active rest days. However, you must add more protein and healthy fats to make up for the calorie shortfall.

How To Meal Prep For Bodybuilding on a Budget

Meal prep is one of the most effective ways to ensure you don’t deviate from your diet plan and eat junk food when you are starving and don’t have healthy food at hand.

Below are a few hacks to master meal prep for bodybuilding on a budget:

Find a recipe that is easy to prepare. Complex recipes can make you feel lazy and avoid prepping meals in the first place. If you have one day off a week, prepare meals for the remaining six days. Freeze the remaining food to ensure it doesn’t spoil.

Not only that, you must repurpose leftovers into new meals. If you made grilled chicken last night, use what’s left to make chicken salad or taco filling.

Sample Bodybuilding on a Budget Diet Plan

Here is a sample meal plan with four meals, each containing at least 20 grams of protein, which costs less than $8 per day:

• Meal One (Smoothie): Contains a third of a cup of oatmeal, one frozen banana, two cups of two percent milk, two tablespoons of peanut butter, and a scoop of whey protein.
• Meal Two (Egg stir-fry): Comprises three whole eggs, half a cup of uncooked brown rice with a chicken stock cube, half a cup of diced carrots, half a cup of diced celery, half a cup of diced cabbage, and some soy sauce and garlic powder.
• Meal Three (Fajita bowl): Use half a cup of uncooked brown rice with a chicken stock cube, four ounces of uncooked chicken breast, one green pepper, one sweet onion, one cup of canned pinto beans, half a cup of salsa, and some paprika and salt.
• Meal Four (Ground turkey with roasted sweet potato and green beans): Ingredients include around four and a half ounces of raw ground turkey, about eight ounces of chopped sweet potato, a handful of green beans, a tablespoon of olive oil, and a mix of different seasonings.

Supplement Strategy For Bodybuilding on a Budget

Every few months, we see a new product touted as the most groundbreaking supplement that will revolutionize the entire bodybuilding industry. Sometimes, it is Alpha GPC; a few weeks later, it is Fadogia Argrestis, and then Tongkat Ali is introduced as the show-stopper. Sports nutrition companies hire the biggest names to endorse these products, adding to their hype.

Are all these supplements ineffective? Not really. But do you need them all to build a Greek god physique? Absolutely not!

If you are new to bodybuilding or trying to build muscle on a budget, you don’t need more than these two supps:

Creatine

It is one of the most researched supplements in the sports nutrition industry. This naturally occurring compound can boost strength and muscle mass and improve recovery, cognitive processing, and high-intensity exercise performance. (4)

The best part about creatine is that it is well-tolerated by most people and is among the most budget-friendly supps you can get your hands on.

Creatine monohydrate is the most studied form of creatine, and one serving of this high-quality supplement can cost you as low as $0.15.

Whey Protein

Remember, you don’t necessarily need supplements to build a jacked physique. Your first priority should be to meet your macronutrient requirements through whole foods. Use supplements to only plug the gaps in your diet.

Whey protein concentrate can be an affordable option for most people. You don’t need gourmet whey protein isolate powders to build muscle mass. Alternatively, vegans or people allergic to lactose can opt for plant-based protein supplements.

If you are having a hard time figuring out which protein powder will suit you the best, check out this guide!

Effective Training Without the Fancy Gym

You don’t need a gym with the latest and greatest equipment to build a stellar physique. A personalized bodyweight workout designed according to your fitness and experience level can help you achieve your objective in the comfort of your home (or nearby park gym).

Calisthenics training has been gaining popularity worldwide, and it is great for beginner and advanced lifters alike. Performing bodyweight exercises can help improve your functionality, balance, and coordination. Calisthenics training usually involves a higher rep range, which can boost your muscular endurance and definition.

Sample Home Workout

Begin each training session with a five-minute warm-up routine comprising dynamic stretches like arm and leg swings.

Workout 1: Lower Body

Since these are bodyweight workouts, you must focus on controlling the eccentrics and pausing in the fully lengthened and shortened positions. Spend at least 3-5 seconds on the lowering phase.

Exercises	Sets	Reps
Squats	5	15-20
Lunges	5	15-20
Glute Bridges	5	15-20

Workout 2: Upper Body

As you gain more experience, add budget-friendly training equipment like a weighted vest to make the exercises more challenging (and rewarding).

Exercises	Sets	Reps
Pull-Ups	5	15-20
Dips	5	15-20
Push-ups	5	15-20

Workout 3: Core

Take as little rest between sets as possible to maximize core stimulation. Contract the target muscles with each rep and fully stretch out the muscles at the bottom of your range of motion.

Exercises	Sets	Reps
Crunches	3	15-20
Lying Leg Raises	3	15-20
Plank	3	30-60 seconds

For people who train at home, I highly recommend investing in some quality basic fitness gear. I wrote a detailed article about the seven $100 training equipment you should have in your home gym. Do not miss this one.

Plus, this is in line with the principle of progressive overload, which states that you must gradually increase your training intensity to avoid hitting a plateau and gradually build muscle size, strength, and endurance. You can overload your muscles by increasing the training volume, intensity, and frequency.

Conclusion

While your Instagram feed might make it seem like you need designer protein shakes and gleaming workout equipment to build your dream physique, that’s simply not true. You don’t need a hefty bank balance to build a sizzling physique.

The right knowledge, combined with a bit of creativity, dedication, and commitment, will get you the desired result.

If you have any questions about building muscle on a budget, drop them in the comments below, and I’ll be happy to help!

References

1. Taylor Cunningham A, Carson Weinstein L, Stefancic A, Silverio A, Cabassa LJ. The association between food insecurity and physical activity in adults with serious mental illness living in supportive housing. Prev Med Rep. 2022;30:102008. Published 2022 Oct 4. doi:10.1016/j.pmedr.2022.102008
2. Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: A nutrient in focus. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 40(8), 755–761.
3. Lowery L. M. (2004). Dietary fat and sports nutrition: a primer. Journal of sports science & medicine, 3(3), 106–117.
4. Hall, M., Manetta, E., & Tupper, K. (2021). Creatine Supplementation: An Update. Current sports medicine reports, 20(7), 338–344.

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