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Bodybuilding on a Budget
How to get lean and muscular and keep your wallet FAT!
By: Marc Lobliner and Derek Charlebois

All hobbies cost money. Think about the middle-aged guy playing in a local adult softball league. He has to buy a glove, perhaps a bat, and he might even get stuck paying for some of the beer that these guys like to chug on during the game. I know, this isn’t workout nutrition as we know it, but it is commonplace with these guys! Then you have the guy who likes to build model airplanes in his mom’s basement. With no explanation and my little knowledge of model airplanes, I know that those nerd-magnets cost a lot! Then you have the fine hobby of bodybuilding and physique-enhancement.

The difference is the fact that bodybuilding makes us healthier, sexier, and builds self confidence. It also instills a work ethic in us that no other hobby can. It is the ONLY hobby that requires that you do it all the time. While the beer-guzzling softball player doesn’t have to worry about his getting KRUNK-on destroying his fat gut, we have to worry about EVERY meal and the impact it will have on our precious striations and abs. But wait, we also are not made of gold and there is a limit to how much we will spend in the quest for the ultimate physique to attract the opposite sex like Al Gore to an All You Can Eat Buffet. Yes, I just called Al Gore fat. In fact, I believe that Global Warming has increased due to the heat his enormous body generates. But what if Al Gore wanted to become a bodybuilder and since his political career is over, how would he afford to do so on such a limited budget? Have no fear, Mr. Gore. Team Scivation is here and ready to break it down and keep your wallet fat. Read on, and get the body that the opposite sex wants and still have the chedda’ to be able to afford to take them to the movies. Not that it will matter, because with your sexy body, they will be payin’. Ya’ know what I’m sayin’?

Obtaining a gym membership is the first issue. Well, you’re screwed here based on proximity. If you have an affordable gym nearby, GOLDEN! But if you do not, you might be forced to fork over as much as $50 (or more!) per month on a membership. To decide on a gym, join one that is located convenient to you and factor in the costs of gas, automobile depreciation and opportunity cost as well as TIME! If you have an hour commute to your gym, you will miss workouts. Missed workouts will hinder your progress.

Sometimes Training at a commercial gym makes you so mad that you want to choke slam people!

We know you like stylin’& profilin’ but you are in the gym to get a good workout and not to show people how cool you are. You can buy a 3-pack of t-shirts or tank tops for under $10 at Meijer, Target, etc. and get workout shorts or pants for $10-$20 a pair. There is no need to spend $75-$100 on a name brand workout outfit… unless you have money to blow. Today, tennis shoes can range from $100-$150 for the latest name brand shoes. Most stores have high-quality shoes on sale all the time. Whenever a new shoe style comes out, the old styles go on sale. So if you must have the latest shoe style, go for it, but if you are on a budget there are always quality shoes on sale.

The only thing as important as a gym is FOOD! I started out in this sport VERY VERY poor and I am still a frugal man when it comes to eating. In fact, I bet even with my massive intake of calories that I still spend less than the average doughboy rocking out the BACONATOR everyday at lunch. In fact, I break down my per meal cost on a daily basis just to impress my wife and to show that my low math scores on the SATs in high school were a fluke! Here are some recommendations:

Buy meat either on sale or at a Club or warehouse store.

Costco, Sam’s Club, and even Wal Mart’s everyday low prices have chicken at around $2.67/lb for fresh GOOD, skinless breast!
Beef on sale for the lean cuts is affordable, especially ROUND!
Buy fattier ground meat and defat it by placing in a colander and pouring boiling water over it.
Frozen Salmon is ~$3 per pound at Wal Mart and Food Lion (South USA).

Carb FREAKS!

For all of you carb lovers, Oats are inexpensive just about anywhere as are sweet potatoes.

FAT LOVERS GET YOUR EFAs!

For your fat, bulk macadamia nut oil (http://www.bodybuilding.com/store/now/macadamianutoil.html), extra virgin olive oil.
PEANUT BUTTER! I prefer Smuckers natural for the taste, but if your budget is that slim, you can rock out the regular Skippy or JIF from the Club Stores or Wal Mart.

Protein Powder

This is a must in bulking diets to get enough food in and also aids in convenience, taste-variety and budget!

Since I do not like carbs, my average meal is Salmon and Peanut Butter. Thus, my average meal for 6oz of meat and 2tbsp peanut butter is less than $2. Let’s see you try and beat that on the Burger King Dollar Menu!

I have the luxury of owning a supplement company, thus I get the best of the best. But in the long run, it still costs me! This is where the hierarchy of needs comes into play. All marketing aside, Scivation as a company recommends Workout Nutrition first and foremost. In fact, we think that this is one of the reasons that our diets (www.scivationbooks.com) work so well and so consistently for just about everyone who uses them.

This is why we have Scivation Xtend. But sometimes one cannot afford this. With your during Workout Xtend, you do not need a pre workout shake. You simply need to train 60-90 minutes after one of your scheduled meals. What if you train first thing in the morning? Simply start sipping your Xtend 15 minutes prior to your workout and continue sipping throughout your weight training and cardio. This is all you need!

If you do not have Xtend, you can consume one to two scoops (20-40 grams) of Whey Protein 15 minutes pre workout and then consume one to two scoops (20-40 grams) of Whey Protein immediately post workout. Eat your next scheduled meal 30-45 minutes after your workout.

If you can afford only one supplement, in my honest opinion, Xtend is the supplement that you should choose. If you can afford two, I like combining Xtend with Scivation Vasocharge whether bulking, cutting or just training to get your swole on! Here is a rundown of this amazing stack.

Scivation has made pre-workout supplementation a thoughtless endeavor. Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the skin-bursting pumps, mind-blowing energy and unbelievable endurance to help you attack the weights like a beast. Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you’re like anyone here at Team Scivation, this is a dream come true. Time to stop dreaming.

Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own category—Workout Nutrition™. Scivation VasoCharge, formerly known as Vasocharge, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush™ Blend.

Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack™ is here, and it is time for you to get your swole on.

Q: What are two of the main causes of poor performance and lack of growth/progress for bodybuilders and fitness enthusiast?

If you do not have the energy and drive to lift harder and heavier each workout then you will not grow.

If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow.

Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies. Scivation has taken the guess work out of workout nutrition and created a supplement combo that will increase your energy and performance, delay fatigue, and decrease protein breakdown WHILE increasing protein synthesis (the key to muscle growth). It’s time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack—Vasocharge + Xtend!

We have formulated Scivation Vasocharge around ingredients that are scientifically proven to increase performance and muscle growth. Vasocharge contains synergistic ingredients that work together to take the results you will see to the next level and beyond.

Creatine + Citrulline Malate

Synergistically increases performance

Creatine + Beta-Alanine

Synergistically increases performance and lean mass gains

Citrulline Malate + Arginine

Increases blood flow and amino acid deliver to skeletal muscle, leading to increased protein synthesis (muscle growth)

Tyrosine + ALCAR + Caffeine + D,L-Phenylalanine

Increases energy and mental focus while delaying fatigue, allowing you to workout harder and longer.

Vasocharge is formulated to allow you to increase the intensity of your workouts while delaying fatigue, which results in greater progress being made. Vasocharge increases energy production and power output, decreases H+ accumulation and fatigue, and increases blood flow and the deliver of amino acids to skeletal muscle, making it an all-in-one pre-workout powerhouse.

We have formulated Scivation Xtend to increase protein synthesis, recovery, and performance using a precise blend Branch-Chained-Amino Acids (BCAA), L-Glutamine, and Citrulline Malate. BCAA are a must have for workout nutrition. In summary, the metabolic roles of the BCAA Include:

Substrate for energy production
Substrate for protein synthesis
Precursor for the formation of other amino acids

Primarily Alanine and Glutamine

Metabolic signals (Primarily Leucine)

Stimulates protein synthesis through insulin secretion/activation of the PI3K pathway
Stimulates protein synthesis through activation of mTOR
Stimulates leptin expression in adipocytes through activation of mTOR

Xtend was formulated to give the body what it needs during exercise. As you exercise, the body increases the demand for various nutrients and if the body is not fed those nutrients, it must obtain them from other sources (i.e. breakdown of skeletal muscle to obtain amino acids). Both BCAA and Glutamine oxidation/demand is increased during exercise. In order to meet this increased demand for BCAA and Glutamine, the body breaks down muscle protein. The goal of weight training is to increase protein synthesis. In order to gain muscle mass, protein turnover (protein turnover = protein synthesis – protein breakdown) must be positive. An increase in protein synthesis from weight training can lead to an increase in muscle mass. If we are increasing protein breakdown during training, we are decreasing the training session’s overall anabolic effect and limiting muscle growth. BCAA supplementation has been shown to not only increase protein synthesis, but also to decrease protein breakdown. By supplementing with Xtend during your workouts you are creating an ideal environment for muscle growth. What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation as part of one’s workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery.

Vasocharge + Xtend
By combining Vasocharge and Xtend pre-workout you prime your body for heightened performance and anabolism. Our pre-workout recommendation (taking 15 minutes pre-workout) is:

You should follow this up during your workout by sipping 4-8 scoops of Xtend throughout your entire workout. This will ensure protein synthesis levels stay elevated and your body is primed for growth.
While many people overlook the power of workout nutrition, with the Scivation Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and grow like never before.

Multi-Vitamin
Fish Oil (3 grams per day, or one pill at meal 1, 3 and 6 assuming 6 meals per day).
Evening Primrose Oil (standardized for GLA at 7%) 3 grams per day, or one pill at meal 1, 3 and 6 assuming 6 meals per day.
Primaforce Creaform if not consuming vasocharge.
Primaforce Glutaform for acidity control of meals and Glutamine’s other vast benefits.
Primaforce Max CLA.
Scivation Sesamin.
Scivation Dialene 4 if cutting.
Primaforce Elastamine and Cissus for joint health.
Protein Powder—I consider this a FOOD expense, but am listing it to avoid confusion.

Time for your wallet to get fat, that is! Here are some money-saving tips to take to the bank and store in your muscle bellies. Now, there is no excuse not to reach your goals!