Newbie: I am poor. What is a good workout and diet for a budget?

[really87]

Let's just say that I get paid minimum wage and have cut back on unnecessary activities. I do not do drugs, or smoke ANYTHING. I don't even really drink alcohol. I am on food stamps and need a work out diet that will get me to my goal. What is a daily eating and workout routine that will help me? I am 5'9 and about 145 pounds. I want to look like dude in American history X. or at least ripped like i just got out of prison. big shoulders and the whole deal. UFC fighter type.

Please help. Thank you. I really appreciate it.

[mnelson6]

Let's just say that I get paid minimum wage and have cut back on unnecessary activities. I do not do drugs, or smoke ANYTHING. I don't even really drink alcohol. I am on food stamps and need a work out diet that will get me to my goal. What is a daily eating and workout routine that will help me? I am 5'9 and about 45 pounds. I want to look like dude in American history X. or at least ripped like i just got out of prison. big shoulders and the whole deal. UFC fighter type.

Please help. Thank you. I really appreciate it.

Cheap carbs = Brown Rice, Oatmeal, Whole Wheat Pasta

Cheap protein = Protein Shakes, canned Tuna, Beef

[softpounder]

White rice and Whey Protein Powder will probably be your best bet for an extreme low budget. I would try to add more variety if possible.

If you can afford it, buy some pasta and oats for additional carbs. Buy some veggies (frozen in bulk) to meet micronutrient goals. Get some frozen meat in bulk and freeze 'em and only thaw them a night before if you plan to eat some.

You will also need some fat source. Olive oil over your food is a good idea, or buy nuts in bulk, or again butter on bread.

[Mdenatale]

Here ya go, beginner program from jailworkout.com
3x per week

Burpee 5—1x
Pullups 5x3x1x
Pushups 8x7x1x
Dips 15x10x1x
Run in place—2 minutes
Jump rope movement—2 minutes
Situps 12x10x1x
Crunch 15x12x1x

Shadow boxing;
Right jab—10
Left jab—10
Right hook—10
Left hook—10
Right uppercut—10
Left uppercut—10


Jumping jacks—20
Burpee 5x—1x
Ab pushup position 1 minute

[nagarajnow]

Search on youtube to learn more exercises that can be done from home..

[iHyde]

Here ya go, beginner program from jailworkout.com
3x per week

Burpee 5—1x
Pullups 5x3x1x
Pushups 8x7x1x
Dips 15x10x1x
Run in place—2 minutes
Jump rope movement—2 minutes
Situps 12x10x1x
Crunch 15x12x1x

Shadow boxing;
Right jab—10
Left jab—10
Right hook—10
Left hook—10
Right uppercut—10
Left uppercut—10


Jumping jacks—20
Burpee 5x—1x
Ab pushup position 1 minute

that sounds interesting.. can anyone tell me what Dips 15x10x1x means? what does 15x10x1 means?

[Mdenatale]

They mean do a set of 15 reps, then a set of 10 reps, then a set of 1 rep.

I know the workout may seem goofy to some, but if you are on a budget with absolutley no equipment I don't see how you could top a jailhouse workout where you have to improvise everything. I also figure since the OP wanted to look like he just got out of prison this would be the way to go

[bradmath1]

Go rob a bank
Stash the cash
Plead guilty, go to prison,
Get released in 10yrs
PROFIT

Or just do a 5x5 and eat your meat and sweet potatoes
My yearly income is laughable plus I raising two daughters on my own, get a cheap membership till you can afford a good home power rack, then just eat a lot of meat and vegetables from save-a-lot

[WWGlide]

Get a blender and buy Almonds and Oatmeal. Almonds may seem expensive but cost/calorie they are not and oatmeal is cheap as dirt. Just put them into the blender and make your own meal shakes. Almonds + Oatmeal make a complete protein and contain all the fats and carbs you'll need throughout the day. Add these shakes in with your daily meals and you can prob eat for less than 10$ a day

[really87]

Get a blender and buy Almonds and Oatmeal. Almonds may seem expensive but cost/calorie they are not and oatmeal is cheap as dirt. Just put them into the blender and make your own meal shakes. Almonds + Oatmeal make a complete protein and contain all the fats and carbs you'll need throughout the day. Add these shakes in with your daily meals and you can prob eat for less than 10$ a day

how much oatmeal and how many almonds a day would you say is good? should i mix it with milk or what? thanks for the advice

[SuffolkPunch]

I'd say it's difficult to get enough calories from almonds... 1000 calories from almonds = 40g protein.

Cheap cuts of meat are the way to go. Chicken legs, chuck beef (needs stewing)

OP: there is no point trying to gain mass unless you have at least a barbell. What equipment have you got?

[Willill]

I'd say it's difficult to get enough calories from almonds... 1000 calories from almonds = 40g protein.

Cheap cuts of meat are the way to go. Chicken legs, chuck beef (needs stewing)

OP: there is no point trying to gain mass unless you have at least a barbell. What equipment have you got?

It was from reading this forum that I realized it can be done. You can try some apartment gyms, if you have a friend in one, you can get in there with him/her. They may not have all the equipment, but they will have dumbbells which will allow you to do a lot.
Prison guys do situps and pushups (I hear), so you can start with that. Herschel Walker said that's all he did back in the day!!

[SuffolkPunch]

Prisons usually seem to have some weight training equipment.

The rule of thumb is that if you can easily do more than 15 reps with a given exercise, it's probably too light to develop any significant muscle mass.

So you can get quite a long way with chinups but are more limited with pushups and bodyweight squats.

[raysugar1234]

Most prison's dont have weights but all the one's i've ever been to have dip and pullup bars. Pull ups', dips and pushups can you give a pretty good physique, I know tons of guys in there jacked and that's pretty much all they do. Trap development is definately lacking on most of them though as well as legs. most dont work legs at all.

[really87]

I'd say it's difficult to get enough calories from almonds... 1000 calories from almonds = 40g protein.

Cheap cuts of meat are the way to go. Chicken legs, chuck beef (needs stewing)

OP: there is no point trying to gain mass unless you have at least a barbell. What equipment have you got?

i dont have any equipment..my apartments doesnt have a gym and neither does my work..i walk 30 minutes a day mon-fri...i just got Insanity to hopefully that will get me in shape. i just hope i dont bother my downstairs neighbors