Stronger AF https://strongeraf.com/ Exercises, meals, tips and more to help you reach your goals! Thu, 09 Apr 2026 10:08:20 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 How to Bulk on a Budget for Under $100 a Week https://strongeraf.com/2026/04/09/how-to-bulk-on-a-budget-for-under-100-a-week/ https://strongeraf.com/2026/04/09/how-to-bulk-on-a-budget-for-under-100-a-week/#respond Thu, 09 Apr 2026 10:08:20 +0000 https://strongeraf.com/2026/04/09/how-to-bulk-on-a-budget-for-under-100-a-week/ Most lifters think building size requires expensive groceries, but that’s usually just bad food selection. In this video, I take you through a full $100 bodybuilding grocery haul, show exactly what foods I buy, and break down how I built a 4,000 calorie, 265g protein plan for just $14 per day. I also walk you

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Most lifters think building size requires expensive groceries, but that’s usually just bad food selection.

In this video, I take you through a full $100 bodybuilding grocery haul, show exactly what foods I buy, and break down how I built a 4,000 calorie, 265g protein plan for just $14 per day. I also walk you through the meal prep, macros, and cost per meal so you can bulk smarter without overspending.

πŸ’ͺ Free Budget Grocery List:
https://j3u.site/grocerylist

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🎟 Save 20% on ANY J3U Program with code J3UPOD

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Nutrition, training, PEDs, and supplementation applied to real offseason systems.

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⏱ CHAPTERS
0:00 How to bodybuild on a $100 budget
0:59 Best cheap protein foods for muscle growth
2:34 Cheapest bodybuilding staples: eggs, yogurt, lentils
4:12 Best budget carbs for bulking (rice, pasta, oats, bagels)
5:45 Cheap healthy fats for bodybuilding meals
6:26 Best fruits and vegetables on a budget
9:20 Full bodybuilding meal prep for the week
9:41 Cheap high-protein breakfast for bulking
10:17 Cheapest high-protein pasta meal
10:44 Best post-workout meal on a budget
11:44 Cheap egg and bagel bodybuilding meal
12:18 Cheap chicken, rice, and lentil meal prep
13:09 Full day macros + total daily cost
13:50 Can you really get big on $100 a week?

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]]> https://strongeraf.com/2026/04/09/how-to-bulk-on-a-budget-for-under-100-a-week/feed/ 0 It’s Your Turn Now #bodybuilding #fitness #shorts https://strongeraf.com/2026/04/09/its-your-turn-now-bodybuilding-fitness-shorts/ https://strongeraf.com/2026/04/09/its-your-turn-now-bodybuilding-fitness-shorts/#respond Thu, 09 Apr 2026 10:08:19 +0000 https://strongeraf.com/2026/04/09/its-your-turn-now-bodybuilding-fitness-shorts/ The post It’s Your Turn Now #bodybuilding #fitness #shorts appeared first on Stronger AF.

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]]> https://strongeraf.com/2026/04/09/its-your-turn-now-bodybuilding-fitness-shorts/feed/ 0 12 Week Natural Bodybuilding Transformation https://strongeraf.com/2026/04/08/12-week-natural-bodybuilding-transformation/ https://strongeraf.com/2026/04/08/12-week-natural-bodybuilding-transformation/#respond Wed, 08 Apr 2026 09:58:31 +0000 https://strongeraf.com/2026/04/08/12-week-natural-bodybuilding-transformation/ 12 Week Natural Bodybuilding transformation from 186lbs-163lbs – YoungLA | Ryse Supps | Helimix : 15% off using code “CASEY” TikTok: @caseykellyy Instagram: @caseykellyfit Snapchat: @caseyk2 FaceBook: @caseykellyfit

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12 Week Natural Bodybuilding transformation from 186lbs-163lbs
–
YoungLA | Ryse Supps | Helimix : 15% off using code “CASEY”
TikTok: @caseykellyy
Instagram: @caseykellyfit
Snapchat: @caseyk2
FaceBook: @caseykellyfit

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]]> https://strongeraf.com/2026/04/08/12-week-natural-bodybuilding-transformation/feed/ 0 3 Fast and Easy High Protein Breakfasts with Evan Centopani https://strongeraf.com/2026/04/08/3-fast-and-easy-high-protein-breakfasts-with-evan-centopani/ https://strongeraf.com/2026/04/08/3-fast-and-easy-high-protein-breakfasts-with-evan-centopani/#respond Wed, 08 Apr 2026 09:58:30 +0000 https://strongeraf.com/2026/04/08/3-fast-and-easy-high-protein-breakfasts-with-evan-centopani/ No time is not an excuse. Evan Centopani shows 3 high-protein breakfasts built for real life; a full meal, a fast shake with ANIMAL Isolate Loaded Whey Protein, and a no-prep option with ANIMAL Meal. Pick your level and get it done. @EvanCentopaniOfficial Website: https://www.animalpak.com Merch: https://www.animalpak.com/gear Supps: https://www.animalpak.com/supplements #ANIMALPak #TeamANIMAL #ANIMALSupplements #Supplements #Bodybuilding #BodybuildingLifestyle

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No time is not an excuse. Evan Centopani shows 3 high-protein breakfasts built for real life; a full meal, a fast shake with ANIMAL Isolate Loaded Whey Protein, and a no-prep option with ANIMAL Meal. Pick your level and get it done. @EvanCentopaniOfficial

Website: https://www.animalpak.com
Merch: https://www.animalpak.com/gear
Supps: https://www.animalpak.com/supplements

#ANIMALPak #TeamANIMAL #ANIMALSupplements #Supplements #Bodybuilding #BodybuildingLifestyle #StrengthTraining #Powerlifting #PowerliftingMotivation #TrainHard #PreWorkout #WheyProtein #Creatine #ANIMALPak #BuiltNotBorn #Fitness #GymLife #IAmANIMAL #Motivation #GymMotivation #BodybuildingNutrition #TrainInsane #TheCAGE #LiftHeavy #IronAddict #NoLimits #ANIMAL #gymmotivation #gym #squat #deadlift #bench #breakfast #breakfastrecipe #bodybuildingdiet

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]]> https://strongeraf.com/2026/04/08/3-fast-and-easy-high-protein-breakfasts-with-evan-centopani/feed/ 0 Complete Muscle Guide for Bodybuilders https://strongeraf.com/2026/04/08/complete-muscle-guide-for-bodybuilders/ https://strongeraf.com/2026/04/08/complete-muscle-guide-for-bodybuilders/#respond Wed, 08 Apr 2026 09:58:29 +0000 https://strongeraf.com/2026/04/08/complete-muscle-guide-for-bodybuilders/ A guide to the muscles that are the most important for bodybuilders, looking at Chest, Back, Legs, Shoulders, Mid-section and Arms. Physique model and main demos – Toby Richards Thumbnail and photos – Matt Marsh. Additional photos – Christopher Bailey CHEST Trainers – Alessandro Cavgnola, AJ Ellison BACK Trainers – Richard Duchon, Philliipe Kenz, Nathan

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A guide to the muscles that are the most important for bodybuilders, looking at Chest, Back, Legs, Shoulders, Mid-section and Arms.

Physique model and main demos – Toby Richards
Thumbnail and photos – Matt Marsh.
Additional photos – Christopher Bailey

CHEST
Trainers – Alessandro Cavgnola, AJ Ellison

BACK
Trainers – Richard Duchon, Philliipe Kenz, Nathan Williams

LEGS
Bodybuilder Mike Somerfield, trainers – Zsolt Papp, Armando Fogaca, Kennedy Muniz

MID-SECTION
Trainers – Daniel Shoneye, Ross Dickerson, Alex Davies

ARMS
Trainers – Hani Anwar, Ali Bilal, Justin Gonzales

RECOMMENDED WORKOUTS FOR YOU

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https://www.instagram.com/fitmediachannelofficial/

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]]> https://strongeraf.com/2026/04/08/complete-muscle-guide-for-bodybuilders/feed/ 0 ASKING BODYBUILDERS IF THEY ARE NATURAL! #gym #bodybuilding #naturalbodybuilding https://strongeraf.com/2026/04/07/asking-bodybuilders-if-they-are-natural-gym-bodybuilding-naturalbodybuilding/ https://strongeraf.com/2026/04/07/asking-bodybuilders-if-they-are-natural-gym-bodybuilding-naturalbodybuilding/#respond Tue, 07 Apr 2026 09:58:23 +0000 https://strongeraf.com/2026/04/07/asking-bodybuilders-if-they-are-natural-gym-bodybuilding-naturalbodybuilding/ The post ASKING BODYBUILDERS IF THEY ARE NATURAL! #gym #bodybuilding #naturalbodybuilding appeared first on Stronger AF.

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]]> https://strongeraf.com/2026/04/07/asking-bodybuilders-if-they-are-natural-gym-bodybuilding-naturalbodybuilding/feed/ 0 Bulking on a Budget in 29 seconds https://strongeraf.com/2026/04/07/bulking-on-a-budget-in-29-seconds/ https://strongeraf.com/2026/04/07/bulking-on-a-budget-in-29-seconds/#respond Tue, 07 Apr 2026 09:58:22 +0000 https://strongeraf.com/2026/04/07/bulking-on-a-budget-in-29-seconds/ The post Bulking on a Budget in 29 seconds appeared first on Stronger AF.

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]]> https://strongeraf.com/2026/04/07/bulking-on-a-budget-in-29-seconds/feed/ 0 πŸ”₯ Full Body Workout at Home πŸ’ͺ | #Chest #Abs #Arms #Back #Workout #Fitness https://strongeraf.com/2026/04/07/%f0%9f%94%a5-full-body-workout-at-home-%f0%9f%92%aa-chest-abs-arms-back-workout-fitness/ https://strongeraf.com/2026/04/07/%f0%9f%94%a5-full-body-workout-at-home-%f0%9f%92%aa-chest-abs-arms-back-workout-fitness/#respond Tue, 07 Apr 2026 09:58:21 +0000 https://strongeraf.com/2026/04/07/%f0%9f%94%a5-full-body-workout-at-home-%f0%9f%92%aa-chest-abs-arms-back-workout-fitness/ The post πŸ”₯ Full Body Workout at Home πŸ’ͺ | #Chest #Abs #Arms #Back #Workout #Fitness appeared first on Stronger AF.

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The post πŸ”₯ Full Body Workout at Home πŸ’ͺ | #Chest #Abs #Arms #Back #Workout #Fitness appeared first on Stronger AF.

]]> https://strongeraf.com/2026/04/07/%f0%9f%94%a5-full-body-workout-at-home-%f0%9f%92%aa-chest-abs-arms-back-workout-fitness/feed/ 0 Mike Mentzer’s Top Secret For Muscle Gains! https://strongeraf.com/2026/04/05/mike-mentzers-top-secret-for-muscle-gains/ https://strongeraf.com/2026/04/05/mike-mentzers-top-secret-for-muscle-gains/#respond Sun, 05 Apr 2026 09:38:30 +0000 https://strongeraf.com/2026/04/05/mike-mentzers-top-secret-for-muscle-gains/ Mike Mentzer had a lot of great ideas, not just about training but about nutrition as well. In this short video, you can listen to Mike Mentzer describe the importance of Carbohydrates in the bodybuilding diet. #vintagemuscle #mikementzer #carbohydrates #nutrition

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Mike Mentzer had a lot of great ideas, not just about training but about nutrition as well. In this short video, you can listen to Mike Mentzer describe the importance of Carbohydrates in the bodybuilding diet. #vintagemuscle #mikementzer #carbohydrates #nutrition

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]]> https://strongeraf.com/2026/04/05/mike-mentzers-top-secret-for-muscle-gains/feed/ 0 My One Diet Cost in Pakistan πŸ’Έ | Muscle Gain on Budget | Day 42 Transformation #shorts #budgetplan https://strongeraf.com/2026/04/05/my-one-diet-cost-in-pakistan-%f0%9f%92%b8-muscle-gain-on-budget-day-42-transformation-shorts-budgetplan/ https://strongeraf.com/2026/04/05/my-one-diet-cost-in-pakistan-%f0%9f%92%b8-muscle-gain-on-budget-day-42-transformation-shorts-budgetplan/#respond Sun, 05 Apr 2026 09:38:29 +0000 https://strongeraf.com/2026/04/05/my-one-diet-cost-in-pakistan-%f0%9f%92%b8-muscle-gain-on-budget-day-42-transformation-shorts-budgetplan/ Day 42 of my natural fitness transformation πŸ’ͺ Aaj ma apko dikhata hun k Pakistan ma 1 din ki muscle gain diet ka total kharcha kitna hota hai πŸ”₯ 🍳 Breakfast: 6 eggs + green tea πŸ— Meal: Chicken + rice πŸ’ͺ Workout: Complete back training (lat pulldown, rows, etc.) Total cost: 455 Rs only

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Day 42 of my natural fitness transformation πŸ’ͺ

Aaj ma apko dikhata hun k Pakistan ma 1 din ki muscle gain diet ka total kharcha kitna hota hai πŸ”₯

🍳 Breakfast:
6 eggs + green tea

πŸ— Meal:
Chicken + rice

πŸ’ͺ Workout:
Complete back training (lat pulldown, rows, etc.)

Total cost: 455 Rs only 😳

Ramadan ma carbs load ki wajah se thora fat gain hua hai, le kin muscle recovery easy hai πŸ”₯

Follow my journey for daily fitness motivation, diet tips, and real transformation content.

#fitness #gym #dietplan #pakistanfitness #bodybuilding #budgetdiet #fitnessjourney #budgetdiet #cheapdiet #fitnessonbudget #dietcost #455rupees #fitness #gym #bodybuilding #motivation #fitnessjourney #transformation #workout #budgetdiet #cheapdiet #fitnessonbudget #dietcost #455rupees #reels #shorts #tiktokfitness #viralvideo #foryou #fyp

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