Hey Kingler
I didn't catch where you said you live... though here in the states, you could do something like this:
- TwinLab Amino Fuel (the "Mass" formula is only available in Original flavor, and it's a bit thicker, so it's kinda hard to chug down. ) This is the product, but look for the 32oz sizes from somewhere else: http://www.twinlab.com/product/amino...ored-sweetened
- Solid White Albacore tuna, 12oz cans: $3-$3.50
- Casein Protein powder: (practically any) Gold Standard ($34/2lb) tastes good, or Vitamin Shoppe brand will occasionally give you a buy-1-get-1-half-off deal ($30each). Mix into milk (assuming you don't have a Lactose issue, or can't handle artificial sweeteners). Ref: http://www.vitaminshoppe.com/store/e...jsp?id=VS-2259
- Solid meal, about 40%protein, 60%fat (like a burger with cheese in a lettuce wrap with vegetables and no bun, NO ketchup or sauces -- or a chicken salad with non-sugar dressing, no crutons or corn, etc)
Your stomach can only digest about 40g of protein per hour, so use this value to determine when you schedule your meals. One meal should be immediately following an intense work-out, and more than one hour before...
Ex:
7AM: When you wake up, have some fruit, nuts (like almonds), and Amino Fuel.
9AM: A few hours later, eat half the can of tuna, and maybe 2oz of cheese, and veggies or fruit.
Noon: Couple hours later, either have your solid meal, the other half can of tuna in the same combo, or your protein drink...
2PM: Amino Fuel, and some nuts if you like.
3PM: Then a few hours more, one more 'meal' (which ever you haven't yet had)
5-7PM: Work-out
7PM (post-workout): Last meal
9PM (before bed): Amino Fuel
- Amino Fuel: 3 doses, 3x per day (mouthful) = 15g protein x 3 = 45g for ~$1/day
- Albacore tuna: 2 servings, ~4-6hrs apart = 40-45g protein x2 = 80-90g for ~$3.50/day
- Protein powder: 2 scoops per serving = 50g protein for ~$2 / day
- Solid meal: (variable meal) = 40-60g protein for ~$5-10 / day
45g + 90g + 50g + 50g = 200g+ per day, at a cost of ~$12/day; having full meals can cost $30 or more.
This is a diet to accompany muscle-building exercises, like weight lifting - which will also help burn body-fat, fast.
** Note - Don't eat anything including sugar, ANYTHING with partially hydrogenated vegetable oil, or high-fructose corn-syrup. Don't eat grains, pastas, breads, or complex carbs. Fruit and vegetables are important for fructose and vitamins / minerals: Apples, citrus, broccolli, cucumbers, lettuce, carrots, and tomatoes, etc