People think building muscle is expensive. But you can do it for $8 a day.

For Breakfast: Have an anabolic peanut butter smoothie—48g of protein for just $1.50. It’s cheap because milk and whey are some of the most affordable protein sources. Just blend milk, peanut butter, whey, a banana, and oats, and you’re set. For supplements, take 5g of creatine (15 cents) and a multivitamin (5 cents).

For Lunch: A pre-workout chicken wrap with brown rice, spinach, cheese, salsa, sour cream, and a whole wheat tortilla—43g of protein for $2.01.

For Pre-workout: A cup of coffee for 25 cents or a caffeine pill for just 5 cents.

For your workout: Some gyms in the US and Canada cost as little as $10/month, which breaks down to 33 cents a day.

Post-workout: A turkey and veggie stir-fry—46g of protein for $2.83. For tracking, MacroFactor only costs 20 cents a day if you go for the yearly membership.

Before bed: Greek yogurt and peanut butter dip with apple slices and sunflower seeds—27g of protein for $1.60.

Total cost: $8.92.

Download MacroFactor 2 weeks free: https://onelink.to/mfjeff

Get my hard copy book The Muscle Ladder: https://jeffnippard.com/pages/the-muscle-ladder

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Here are two things you might find helpful:

1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)

2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)

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In This Video:

0:00 - How To Build Muscle For $10/Day (Meal Prep On A Budget)
7:09 - How To Build Muscle With $10,000/Day

Wallace Wong (Chef)
https://www.instagram.com/w2sixpackchef/
https://www.youtube.com/@w2sixpackchef

Joe Bennett (Hypertrophy Coach)
https://www.instagram.com/hypertrophycoach/
https://www.youtube.com/@HypertrophyCoach

Float Tank In Burlington, Canada
https://stillwaterfloat.ca/

Pro Muscle Lifting Club in Buffalo, NY
https://www.instagram.com/promuscleliftingclub/


References

Creatine
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

Multi-Ingredient Pre-Workout Supplement vs Caffeine
https://pubmed.ncbi.nlm.nih.gov/35565718/

Fresh vs Frozen Vegetables
https://www.researchgate.net/publication/227635579

Impact of Having a Personal Trainer
https://pmc.ncbi.nlm.nih.gov/articles/PMC10828695/

Active Recovery
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.00403/full

Okayodon Recipe:

Some of the best dishes are the easiest ones and nothing is easier than recipes that are one pan and one bowl. Oyakodon is that and more! It’s a classic Japanese rice dish that is fast to make, comforting and versatile to be used with whatever protein or ingredients you have on hand.

This version uses some staple pantry and kitchen ingredients including chicken, egg and soy sauce.

SERVES 1

Ingredients
• 1 Chicken Breast, boneless, skinless. Thinly sliced (Can use thigh as well)
• 1/4 White Onion, sliced (about 1/4 cup)
• 1 Large Egg, whisked
• 1 stalk Green Onion, thinly sliced
• ½ cup Dashi Broth (can use Hondashi seasoning), can substitute for chicken or vegetable broth.
• 1 tbsp Mirin, Japanese sweet wine (optional)
• 1 tbsp Soy Sauce
• 1 tsp Sugar (Optional Sugar Free Sweetener/Splenda
• 1 tsp Sesame Oil
• 1 cups Japanese Short Grain Rice, cookedOptional
• Toasted Sesame Seeds
Note: Additional soy or sugar may be needed to adjust seasoning

STEPS & INSTRUCTIONS
1. To make your own dashi/sauce: In a bowl, mix dashi, mirin, soy sauce, sesame oil and sugar. Mix until sugar is dissolved. This is going to be the dashi sauce.
2. In a small frying pan add your dashi with the onions and bring to a boil over high heat.
3. Then add in your chicken making sure it is in an even layer. Cover with a lid, bring to a boil. and cook for roughly 2-3 minutes or until the chicken is no longer pink and the onions are soft and tender.
4. Remove the lid, there should still be some liquid in the pan. Slowly drizzle in your beaten egg.
5. Turn the heat to low-medium, cover with the lid and cook to your desired egg liking. Traditionally the egg is cooked to a more runnier silkier consistency.

Assembly: Serve over a bowl of rice and top with sliced green onions and sesame seeds.

Thanks for this, Wallace! Make sure you follow him for more macro-friendly recipes: https://www.instagram.com/w2sixpackchef/

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Written by Jeff Nippard
Filmed by Cam Cline/Meraki Films https://www.instagram.com/cameronncline/
Edited by Rickie Ho, Sam Ding & Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Sam Ding, Rickie Ho & Jeff Nippard
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 17 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

The calves are the hardest muscle to grow, but scientists recently discovered three solutions to their stubbornness.

First, the standing calf raise is better than the seated calf raise. The gastrocnemius grew over 10 times more when standing versus seated. And the soleus grew the same. That’s because when you bend your knee, you reduce the stretch on your gastroc. But the key isn’t that you’re standing, the key is that you have a straight knee. Moving forward, I’d just do all your calf raises with a straight knee.

Second, we all already knew that the calves need a deep stretch… but even more so than we realized. When you do calf raises, don’t stop until you can’t move the weight at all. This study found that the calves grew more by doing tiny partials beyond failure, even 1/8th reps and 1/10th reps. Go until you literally can’t budge the weight.

Third, surprisingly, where you point your toes matters. Pointing your toes straight ahead hits the entire calf evenly, pointing your toes out grows your inner calves more and pointing your toes in grows your outer calves more. These researchers said alternating toes in and toes out may cause the best growth of both heads.

Sources:
https://pubmed.ncbi.nlm.nih.gov/38156065/
https://www.researchgate.net/publication/380851058_Resistance_training_beyond_momentary_failure_The_effects_of_lengthened_supersets_on_muscle_hypertrophy_in_the_gastrocnemius
https://pubmed.ncbi.nlm.nih.gov/32735428/

No description provided.

Workouts don't need to be long to be effective!

Strict technique versus cheat technique: what caused more muscle growth?

Read the full study here: https://www.researchgate.net/publication/387411261_Do_cheaters_prosper_Effect_of_externally_supplied_momentum_during_resistance_training_on_measures_of_upper_body_muscle_hypertrophy

Asking @WillTennyson fitness questions to test his knowledge!

True or false: you can only absorb 40 grams of protein in one meal?

Science vs bro lifter! Who will make better gains?

To enter the challenge, participants must download and use the MacroFactor app for the duration of the contest or log their weight and nutrition using the alternate process outlined in Section 9 of the Terms and Conditions. All participants must also fill out the form at macrofactorapp.com/challenge by January 10, 2025. The contest runs from January 10 to April 20, 2025. One (1) grand prize winner will receive a $50,000 USD cash prize, and 100 more winners will receive $500 each. When selecting winners, the judging panel will be looking for impressive physical transformations, but will also strongly consider the participant's entire journey (as detailed in the participant’s responses to the questions in the final form submission). The contest is open to legal residents and citizens of the US, UK, Australia, and Canada, where such participation is not otherwise prohibited by state or local laws. No purchase is necessary for participation. Full details on how to enter and full contest rules can be found at macrofactorapp.com/challenge. This challenge is in no way sponsored, endorsed or administered by, or associated with, Facebook, Instagram, or Meta.