Can today be over with yet? Just kidding. But seriously I feel like a train hit me this morning. My body is extremely burned out and way sore from workouts [thankfully Saturday is our rest day... however I don't think walking miles hunting helps..] I even slept in till almost ten because I just did not want to move.. Yeahhh, it is some serious business. However today will be a great day [I am going to make it into one.] We have a meeting with our mentors today, Today is once again chest and triceps, and we get to go out to eat at buffalo wild wings!!! I have been waiting weeks to go eat there. Thanks babe! Oh and we only have 9 more days till we leave back to Texas. So heads up high, shaking off this sore body and carrying on!So talking to Raul yesterday about food, I seen that we run out of almost all our food today and tomorrow. Meaning it is grocery shopping time! I am wanting to test out Sams club or Costco though to see how much money we can save! However then again buying in bulk, is not smart when we are leaving so soon. So Walmart it is again! Raul and I right now spend about $80-90 a week in groceries. [This is not bulking season either.] In California when we both were bulking, we would spend about $130 a week in groceries! That is about $520 a month just in food. Not our supplements or extras we want.
Seeing this and with money not being what it was in the USMC, it is a little tougher for us to spend that $130 every week for the bulking season coming up. So I did some thinking while planning my macros for this last week. And I found something. Something that even you can do! I found grocery list to fit on a budget. If it is $50.00, $75.00 or even $100.00 ! Check this out!
07:00 – Wake Up
07:30 – 1 serving multivitamin, 5g creatine monohydrate, 2-3g EPA/DHA from fish oil
08:00 – Meal #1 – 5 whole large eggs and 3.5 ounces of dry-measured oatmeal. Nutrition – 720 calories, 44g protein, 70g carbs, 31g fat, 10g fiber, 210mg calcium
12:00 – Meal #2 – 9.25 ounces raw measure potato, 4.75 ounces of romaine lettuce, 5 ounces of ground beef, 1.75 ounces dry measure black beans. Nutrition – 730 calories, 41g protein, 75g carbs, 29g fat, 17g fiber, 170mg calcium
16:00 – Meal #3 –9 ounces of whole milk, 32 grams of peanut butter (~2 tablespoons), 7 ounces of banana (about 2 small bananas, 6 to 7 inches long). Nutrition – 535 calories, 18g protein, 66g carbs, 26g fat, 7g fiber, 390mg calcium
18:00-19:30 – Workout of Choice
20:00 – Meal #4 – 4.5 ounces dry-measured long grain white rice, 1.75 ounces dry measure black beans, 1 bag of frozen vegetables, 8 ounces raw-measure boneless chicken breast. Nutrition – 1,030 calories, 79g protein, 150g carbs, 8g fat, 18g fiber, 230mg calcium
23:00 – Bed – 1 serving of ZMA
Nutrition for the Day – 3,015 calories, 182g Protein, 360g Carbs, 94g Fats, 50g Fiber, 1000mg calcium, 160% daily value of iron
07:00 – Wake Up07:30 – 1 serving multivitamin, 5g creatine monohydrate, 2-3g EPA/DHA from fish oil
08:00 – Meal #1 – 4 whole large eggs, 4 ounces of bread (~4 slices), 32g butter (~2 tablespoons), 1 bag of frozen vegetables. Nutrition – 908 calories, 46g protein, 66g carbs, 49g fat, 20g fiber, 295mg calcium
12:00 – Meal #2 – 5 ounces raw chicken breast, 7 ounces of romaine lettuce, 4.5 ounces of tomato, 3 ounces of whole wheat bread (~3 slices), 4.5oz of seedless grapes, 7 ounces of navel orange. Nutrition – 606 calories, 46g protein, 96g carbs, 8g fat, 16g fiber, 237mg calcium
16:00 – Meal #3 – 9 ounces of whole milk, 7 ounces of red delicious apples, 1.5 tablespoons of peanut butter. Nutrition – 411 calories, 14g protein, 46g carbs, 20g fat, 5g fiber, 338mg calcium
18:00-19:30 – Workout of Choice
20:00 – Meal #4 – 7 ounces uncooked measure of USDA Choice steak round, 7 ounces dry measure of spaghetti, 7 ounces raw broccoli. Nutrition – 1,079 calories, 75g protein, 158g carbs, 16g fat, 142mg calcium
23:00 – Bed – 1 serving of ZMA
Nutrition for the Day – 3,004 calories, 181g protein, 365g carbs, 93g fat, 42 fiber, 1012mg calcium, 140% daily value of iron
07:00 – Wake Up07:30 – 1 to 2 cups of coffee (~2.5 ounces of coffee grounds), 1 serving multivitamin, 5g creatine monohydrate, 2-3g EPA/DHA from fish oil.
08:00 – Meal #1 – 5 whole large eggs, 3 ounces of uncooked, sliced bacon, 8 ounces of uncooked sweet peppers, 8 ounces of fresh strawberries. Nutrition – 836 calories, 47g protein, 30g carbs, 59g fat, 8g fiber, 206mg calcium
12:00 – Meal #2 – 9 ounces of whole milk, 4 ounces raw chicken breast, 4 ounces uncooked spaghetti, 4 ounces of tomato sauce. Nutrition – 754 calories, 51g protein, 104g carbs, 14g fat, 5g fiber, 359mg calcium
16:00 – Meal #3 – 4 ounces of whole wheat bread (~4 slices), 4 ounces of raw sirloin steak, 8 ounces of romaine lettuce, 8 ounces of field grown tomatoes. Nutrition – 580 calories, 42g protein, 66g carbs, 18g fat, 14g fiber, 307mg calcium
18:00-19:30 – Workout of Choice
20:00 – Meal #4 – 4 ounces of uncooked spaghetti, 4 ounces of raw chicken breast, 4 ounces of tomato sauce, 8 ounces of broccoli, 3 cups sliced red delicious apples. Nutrition – 852 calories, 49g protein, 151g carbs, 6g fat, 19g fiber, 170mg calcium
23:00 – Bed – 1 serving of ZMA
Nutrition for the Day – 3,022 calories, 189g Protein, 352g Carbs, 97g Fats, 47g Fiber, 1043mg calcium, 150% daily value of iron
Extra tips;;
Buy in bulk!
Avoid name brands!
Stock up during sales!
Freeze for later!
Use spices!
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