Hi team
we all know that when we start having kiddies we need to start thinking a little more about money and we can’t just splash the cash like we are still partying in our 20’s! (on reflection that’s where all my money went! god dam! women and booze! but not so much the women!)
I have spoken about the importance of protein to help you feel fuller for longer, so you can cut out the snacking so much.
Remember I am a big advocate of eating in a calorie deficit for fat loss, because repeat after me
Fat loss happens in the kitchen.
A couple of things to remember for fat loss – one of the shortest pirate maps ever.
for fat loss
Track your calories and eating in a calorie deficit
Eat more protein
But eating more protein is expensive, I cant afford a steak everyday and eat chicken fillets everyday! Im a father of two under 3s! I have a full time time, I work shifts and I have to provide for my family.
The muscles gainz are a priority but down the list of the family!
But never fear!
Getting your protein in to help grow your muscles if you are strength training and lifting weights and to help feeling fuller so you don’t snack on crap is easier and cheaper than you think!
I have been struggling to get my protein in over the last few days and money has been tight this month – life has got in the way! I live in the real world not the social media world!
so how have I upped my protein on the tighter budget than usual?
Hard boiled eggs – body builder Clarence Bass swore by eggs as part of lunch every day. I boil 6 in a pan and eat 2 a day
Protein Powder – Whey protein is a very convenient way of getting your protein in and the cheapest – other protein powders are just as good but I have found vegan protein powders are little more expensive. Protein shake are a god send especially working shift! a 30 servings bag can be bought for around £20 (66p a shake)
Roast ham – cook a ham joint in the slow cooker and cut it up for the week. You can get a joint for around £5 and can be used in sandwiches or as a go to snack over around 4 – 5 days.
Beef Jerky/Biltong – a quick snack and great for on the go! I have found packets for around £1.75 but remember where you are eating it because some people wont be a fan of it in small confined spaces and maybe have chewing gum on standby before you kiss your partner!
Peanut butter sandwiches – a tip of Dan John – if you want to add size and feel full eating peanut butter sandwiches for a snack is a great way to get some decent carbs, fats and proteins in! I have a jar of peanut butter in my bag ALWAYS!
Greek Yogurt – you can pick up tub of 500g for Greek yogurt for 80p in some places and with up to 10g of protein per 100grams you can be onto a winner! but make sure you have fruit or some honey because Greek yogurt on its own is interesting!
So adding protein in your diet is good for muscle repair after a hard workout, it helps you feel fuller longer as well so it aides in fat loss!
The ideal is 1 gram of protein for every pound (lb) of bodyweight.
I’m 75kg so in lbs I weigh 165lbs
I try and eat 165 grams a day of protein most days I miss some days and only hit 100grams… guess what over the long haul it doesnt matter.
Just try and aim for that number it’s not the end of the world if you don’t.
Tracking your calories and eating in a calorie deficit is the only weigh that science has proven to lose fat!
The secret sauce will be tracking your calorie intake:-
How to calculate your intake:-
Your current body weight in Kilograms x 12 = your daily calorie intake
To lose weight
Your calculated daily intake – (minus) 350 = your goal calorie in take each day
To gain weight
Your calculated daily intake + (add) 350 = your goal calorie intake each day
Eating well and getting results isn’t about breaking the bank!
You can do it on a budget and still enjoy adventures with your family!
Chris
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