Newbie here

[GunsNsteak]

I have lifted off and on maybe just a total of 2 years of lifting all together. I used Mprb sticky to get my tdee and with my stats I got 2377 maintenance because I dont exercise. I just started a new job and will be able to afford a gym membership soon. So if I cut at 1900 calories until I start working out I will lose approximately 1 lb a week. I weigh 223 lbs right now.

My question would be this. What staple foods can I stick with that are cheap. I only make a dollar over minimum wage. Right now supplements are out of the question because they're too expensive. I do have some ON Creatine for when I start up at the gym. Main question still being is what foods are good for good fats,good protein,and I know about carbs.

Macro breakdown

Protein 102g
Fats 72g
Carbs 211g

Reason Im cutting the protein to .6g per lb of target weight is because I dont exercise yet.

I know about the stickies and I have read alot but need help with my food list. Basically I need healthy whole suggestions.

[sunsean]

It can be literally anything as long as it hits your macro minimums for the day. 102g is not enough protein for someone weighing over 220lb IMO. You're going to lose whatever muscle you do have.

Eggs, chicken, tuna, protein shakes, beans, cheese, milk...lots of good protein sources, some more affordable than others, but unless you're a farmer you gotta pay to eat.

[bsrkoacar]

Brown rice is a great carb. Buy chicken in bulk if you can or learn to hunt wild game. I recently bought 50 pounds of chicken for $35. Olive oil is a good fat. Other foods i have been losing weight with is cottage cheese(protein), apples (carb), egg whites (pure protein), spinach with balsamic vinegar (low calorie carb), pickles(low calorie carb), vegetables, elk and deer meat (10:1 protein to fat ratio), trout and salmon (protein and fat)....

Portion control is #1. Use a food scale and my fitness pal app on your phone to track every calorie

Im 232 and losing weight. I try to eat at least 200g of protein per day and have been maintaining strength well... you are eating too many carbs IMO. Id trade some of the carbs to protein.

[GunsNsteak]

Thanks for the replies. I am going to grocery shop on wednesday and ill buy me some chicken,eggs,sweet potatoes,rice,etc. I really cant wait to see how I look at 180 lbs. Time will tell though. I also am going to be cutting sugar out of my diet for dental reasons so that should help because I drink a lot of energy drinks.

[xsquid99]

Thanks for the replies. I am going to grocery shop on wednesday and ill buy me some chicken,eggs,sweet potatoes,rice,etc. I really cant wait to see how I look at 180 lbs. Time will tell though. I also am going to be cutting sugar out of my diet for dental reasons so that should help because I drink a lot of energy drinks.

The average price of your standard "Energy drink" in most grocery stores = $2.00

Average price of Whey Protein per serving = about $0.80

Now, tell me again how supplements are "out of the question because they are too expensive"?

[GunsNsteak]

Point taken. But for now Im going to stock up on whole foods then yes since my energy drinks will be cut I can buy a tub of whey every month so I get your point. I actually just got caught up with my bills so its time to regain footing on my diet before anything. If I do buy some protein though are there any new kinds that are high quality? I always use to drink the ON Gold Standard Whey.

[BS57]

I weigh 223 lbs right now.



Protein 102g


Reason Im cutting the protein to .6g per lb of target weight is because I dont exercise yet.

Might want to re-math............

[xsquid99]

Might want to re-math............

Indeed, you definitely need more than 102g of protein.

If you (or a friend) has a Costco membership you can get the ON Gold Standard whey in a bulk size bag for less than you would pay for a large plastic tub in most stores or websites.

But really a supplement is just that, you shouldn't need to rely on it every single day. I think I have maybe 2-3 protein shakes a week and thats it, and only when I think I may not hit my protein target for the day.

[BS57]

Indeed, you definitely need more than 102g of protein.

Totally agree, but not only that, but 102g isn't .6 of OPs bodyweight.

134g is.