EP 12 – Do You Even Budget Proteins?

October 19, 2015 by in category Podcast tagged as , , , , , with 0 and 0
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In this episode we will talk about shopping for proteins on a budget. We will answer questions like

  • How much protein should I get if cutting or bulking?
  • How can I find good deals on proteins (meats, protein powders)
  • How much will it cost on a weekly basis?

If bulking you want 1 gram of protein per lb body weight, if cutting you want 1.5 grams of protein per lb of body weight. If you are like me @ 230 lbs, that is at least 230 grams of protein a day

 

What to eat to get 200 grams of protein a day

  • Meat
    • Chicken – 4 oz of chicken has 22 g protein (numbers from CalorieKing.com)
    • Ground Beef – 4 oz ground beef has 20 g protein
    • Ground Turkey – 4 oz ground turkey has 14 g protein
    • Pork Tenderloin – 4 oz has 23 g protein
  • Eggs – 4 eggs has 25 g protein
  • Peanut Butter – 1 tablespoon has 4 g protein
  • Protein Powder – 1 scoop/serving has 24 g protein
  • Other forms of protein include:
    • Dairy
    • legumes – voodoo stuff hun
    • Voodoo stuff (Hemp and Pea protein)

How to save money using the following the following shortcuts:

  • Swap spending money on CRAP and buy good things instead
    • A 12 pack of canned Sprite costs 5 bucks – same price as 2 lbs of chicken
    • A pack of Oreos is 2.50 – same price as 18 eggs
    • Starbucks is between 2 and 6 bucks a cup where Food Lion K-cup generic coffee is about 50 cents a cup
  • Shop less frequently and do all meal prep on the same day (Sunday for example)
  • Make friends with your butcher
  • Best time to go to the store
  • Amazon Prime Pantry vs Subscribe and Save vs Bodybuilding.com and other websites
    • Bodybuilding has seasonal discounts for certain protein products but they come and go. I’ve been able to save up to $7.00 on a 5 lb bucket of protein which usually runs about $55.00 on BB.com
    • Amazon’s Subscribe and Save guarantees at least 5% off and carries some of the top protein products in their program. If you buy 5 items each month the discount goes up to 15% off which is about $6 bucks off. 68 servings at 49 bucks = 72 cents per serving. Take a serving before and after workout and 1 before bed = 75 g protein via protein powder
  • Sam’s Club and Costco
  • Coupons and Discount Programs

 

How much can I save to get the protein I need using the shortcuts above:

  • Chicken at regular price (2.50 a lb) vs Chicken at 1.89 per pound – 95 cents of chicken for lunch around 50 grams of protein (around 9 oz of chicken). Saving 30 cents each lunch which equals over $9.00 of saving per month
  • Eggs – 18 eggs at 2.25 at Walmart – 50 cents for breakfast around 25 grams of protein (4 eggs) – cost of eggs don’t change much
  • Ground turkey – 1.89 a pound – 95 cents for dinner, 8 oz ground turkey has 29 grams of protein – cost doesn’t change much
  • T-bone steak markdown – 10.00 per lb vs 15 per lb
  • Roast – normally 6 and can be found at 4.50 per lb
  • Pork tenderloin averages 2.99-3.99 per lb but can be as much as 6.99/lb

A typical shopping trip for Dave

  • Breakfast Eggs – 4 a day 6 days a week = 24 eggs a week = $3.12 per week
  • Lunch Chicken Breast – 8 oz a day 3 days a week = 24 oz a week = $2.90 per week
  • Lunch Tilapia – 6 oz a day 3 days a week = 18 oz a week = $4.5 per week ($4 per lb)
  • Dinner Ground Turkey – 8 oz 3 days a week  = 24 a week = $2.84 per week
  • Dinner Ground beef – 8 oz 4 days a week = 32 a week = $3.78 per week
  • Protein powder – 3 servings a day = 18 a week = $12.96 per week
  • TOTAL COST per week: $30.10 = 170 g protein give or take 30 grams from other foods eaten

Check out this episode!

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