Posted by Wee Kiat in Diet | 9 Comments
Cost of Groceries for Bodybuilding
Here’s my shopping list for my weekly visit to the wet market and grocery store. It’s ALWAYS the same unless I ran out of toothpaste or shampoo.
Beef – S$30 (US$23) for 3kg
Mmmm… All the bloody goodness.
Here’s how it looks like all cut up and marinated.
Eggs – S$9 (US$6.88) for 60
Staple protein source
Tuna – S$8.70 (US$6.65) for 6 cans
Instant protein food
Broccoli -S$3.30 (US$2.52) for 2 heads
Source of vitamins and fibre
Oatmeal – S$11 (US$8.40) for 2kg
Yum-yum carbo goodness! Notice that they are rolled oats, not instant, so they are harder to digest and last longer in your body – which is the point of consuming complex carbs anyway.
Pistachios -S$9.10 (US$6.95) for 450g
All the unsaturated fat you need
Raisins – S$4.40 (US$3.36) for 500g & Honey – S$5.80 (US$4.43) for 1kg
Sweet additions to the oatmeal
Hoi Sin & Worcestershire Steak Sauce – S$9 (US$6.88) for a bottle of each
Who can live without them?
So the total spending for this groceries shopping trip is S$90.30 (US$69) and most of these stuff will last me a week. Others such as the sauce, honey, raisins and almonds usually last two weeks.
So… my average spending on groceries is S$76 x 4 = S$304 (US$232). And if you’ve read this article (click here), you’ll know that I eat out once a day. An average meal costs S$5. So that’s an additional S$150 per month.
Total is S$454 (US$347)! Gasp! I bet my mom is gonna call me when she reads this post.
Is the spending worth it?
You tell me.
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Yikes! that's expensive. But not as much as you'd spend on protein powders lol. Btw no chicken?
i am from Malaysia , so my beef per kilo for sirloin is rm17.50 from the wet market.A little pricy for a student on a budget.
Can u you suggest some other parts besides sirloin that is tender, low in fat , and easy to cook.
What about other nuts besides pistachio?
how much oats , raisin and honey you consume a day?
I'm a sweet tooth, can i have more honey in the bland tasting oats?
I wanted to know how do you prepare your meats and in what sauces ?
Because food just isn't exciting anymore. Taste all like cardboard.
I'm on a leaning up phase, on CLA and blueberries. Beef a night and chicken for lunch. Should I still be using sauces ?
Protein content does somewhat vary among different parts. But the most prominent difference is fat content. Some parts can contain just as much fat as protein. Lean parts may contain a protein-to-fat ratio of 8:1.
protein content for beef would be about the same disregarding the different parts?
I'm not sure of the name. But there's only 2 stalls selling beef. I would love to choose sirloin but at that stall, they don't allow you to choose parts.
Thanks for sharing!
What is the name of the stall you buy the beef from at West Coast Market? What type/part of beef do you normally buy?
Thanks for the tips Jonathan!
I choose beef because it's very anabolic. I've read many articles where pro bodybuilders one after another attribute their gains to beef. Beef has that time-release effect that slowly feeds the body with calories, fat and protein. I use chicken breast for pre-contest and fish is just too expensive with low biological value protein.
I go to West Coast wet market. Convenience first.
Haha. Will show you how I cook them. Welcome.
*And yes, but I have my own ways to get supplements cheaper.
Train hard!
Thanks for sharing what you buy for food. I usually buy cheap almonds from level 2 of the market behind Fu Lu Shou Complex. 500g for only about $5 to $6. They have all kinds of nuts on wholesale price.
Why do you choose beef over chicken breast or fish? Which wet market do you go to? Is it cheap or just convenient? Hope that you can share about how you prepare these raw food that you bought in the future. Thanks.
*Of course besides price of these food, there is still the high cost of supplements.