Fitness Influencer Reveals Under €20 Daily Diet for Lean Muscle Gain

A young fitness enthusiast, known as Cela, recently provided a detailed breakdown of his daily eating regimen designed for a "lean bulk," aiming to build muscle while maintaining a shredded physique. The 18-year-old showcased his four daily meals, emphasizing both nutritional value and cost-effectiveness, with the total daily food expenditure reportedly under €20. Cela's diet begins with a high-protein, low-carb breakfast featuring eggs, cottage cheese, avocado, and a variety of fruits like oranges, bananas, and berries. He highlighted the benefits of each component, from the B vitamins and iron in eggs to the healthy fats and potassium in avocado, and antioxidants in berries. His pre-workout meal consists of tuna and Greek yogurt stuffed sweet potatoes, accompanied by zucchini. This meal is designed to be high in protein and carbohydrates to fuel intense workouts, with sweet potatoes providing fiber and beta-carotene, and tuna offering Omega-3s and selenium. The post-workout meal is the largest, comprising ground beef, whole grain rice, corn, and avocado. Cela stressed the importance of this meal for muscle recovery and glycogen replenishment, noting the beef's rich content of B vitamins, zinc, and iron, and the rice's fast-digesting carbohydrates. Finally, a late-night snack includes quark, frozen berries, dark chocolate, and nuts. This low-carb, moderate-protein option is intended to provide slow-digesting protein for muscle repair during sleep, along with antioxidants and healthy fats from the toppings. Cela underscored the significance of meal timing for energy preservation and optimal recovery, recommending consumption within 30 minutes to an hour post-workout. He also noted that strategic grocery shopping, including taking advantage of supermarket promotions, can further reduce the overall cost of a nutrient-dense diet.