was wondering if anyone could suggest a diet to follow which doesnt cost the earth,trying to put on muscle and lose fat.not on the biggest pay packet when it comes to buying supplements and food.

Breaky : Oats (can buy value bags)
             Eggs ( cheap as chips..i mean eggs)
Glass of orange juice

Mid morning
             Peice of fruit
             Handfull mixed nuts

Lunch
             Tin of tuna ( can buy 6 tins for a few quid )
             150g rice/pasta easy to cook and can buy in big pags for value
             Fresh brocoli (cheaper bought fresh and rather in a microwave bag)

Pre gym
             Tin of tuna or protein shake or 3 slices of meat ie chicken / turkey

Post gym
             Pref a protein shake, if not then one of the 3 pre gym protein's with a banana

Get home and have a good balanced meal .. protein/carb/veg

Chicken can be cheap if you cook it your self,carb's is the bag of value rice/pasta then use up more of the brocoli.
Before you go to sleep 30mins or so.. have a bit of the left over chicken or a protein shake

During the day.. drink 3-6lts or water a day..



            

first the only supps you need are creatine, glutamine, whey Pro, Multi V, Vitamin C. that's a good stack that is i think essential to building muscle, You cant loose fat and gain muscle at the same time. try and consume everyday atleast 1 gram of protein per pound of LBM (lean body Mass), that shouldnt be hard. and 0.66 oz of water per pound of LBM. to do this you will need calculate your LBM using the parillo 9 site technique to re-calculate BF (body fat). that'll give u a good basis of how many calories you need to start gaining muscle. then once you have it all calibrated you can then switch things up in small increments when needed which will give you more control over your budget. and make things more organized.

your diet ratio should be 30:40:30 proteins, carbs, and fat, also lots of fibre

when you have claculated your BF, PM me. i'll help you out coz i have trained for years on a budget and without steroids i have had some reasonable gains. It can be done this way but it takes more time.

Quoted from Royale

first the only supps you need are creatine, glutamine, whey Pro, Multi V, Vitamin C. that's a good stack that is i think essential to building muscle, You cant loose fat and gain muscle at the same time. try and consume everyday atleast 1 gram of protein per pound of LBM (lean body Mass), that shouldnt be hard. and 0.66 oz of water per pound of LBM. to do this you will need calculate your LBM using the parillo 9 site technique to re-calculate BF (body fat). that'll give u a good basis of how many calories you need to start gaining muscle. then once you have it all calibrated you can then switch things up in small increments when needed which will give you more control over your budget. and make things more organized.

your diet ratio should be 30:40:30 proteins, carbs, and fat, also lots of fibre

when you have claculated your BF, PM me. i'll help you out coz i have trained for years on a budget and without steroids i have had some reasonable gains. It can be done this way but it takes more time.

i would also recommend Udo's choice as a supplement, It can be mixed with whey to slow digestion which is as good as any meat to be honest, whey has a higher amino acid profile in each quantity as apposed to meats.