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How to bulk up on a budget

Jamie Alderton is a British Army soldier-turned-body builder, and he’s surprisingly thrifty – here are his tips for getting protein on a budget

1 – Go to the supermarket at 7pm when they start making reductions. You can go from one supermarket to the next buying reduced items and save bucketloads.

2 – Buy local. If you’ve got a good relationship with your butcher, it’s generally cheaper than the supermarket and the quality’s a lot better.

3 Buy fresh meat in bulk, when it’s reduced or on offer. If you freeze it, it’s good for up to about three months.

4 – Buy cheaper brands – there’s often no real difference in the ingredients.

– Eat cheaper meats. Liver, kidneys and hearts are high in protein and iron, and very cheap. If you’re not a fan of organ meats, try turkey mince instead of chicken.

6  Eat alternatives to meat. Quorn mince and Paneer, an Indian cheese, are cheap and high in protein. Yogurt is also great for bumping up protein.

7 – Look on supermarket websites to see what’s on offer, or check out my Facebook page, Flexible Food Bargains UK. If someone sees an offer, they upload a photo. You can save a lot, if you know where the offers are.

If you’re going to the gym to make gains, aim to eat one gram of protein for every pound of lean bodyweight – if you’re 180 lb (12st 8lb) aim to eat 180 grams of protein a day.

Get more great advice from Jamie at or @GrenadeJay


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