I want to give my comrades advice and help the swoletariat grow. This isn't just about muscle gain, but cardiovascular health, diet, nutrition, and whatever weird shit your body may be doing.
If I don't know it maybe I can help you figure it out.
I want to give my comrades advice and help the swoletariat grow. This isn't just about muscle gain, but cardiovascular health, diet, nutrition, and whatever weird shit your body may be doing.
If I don't know it maybe I can help you figure it out.
If I am poor and fuck and mostly eat tomato concentrate, onions and noodles with a bit of oil here and then (without vegetables and fruit pretty much) when will my body fail? What cheap ways are there to tune my meals to get necessary vitamins (or whatever good nutrition means)and such and what are they?
Bags of potatoes are cheap and potatoes contain most of the nutrients the human body needs to exist.
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Simmer lentils ($1 per lb) in veggie broth, spices and a bay leaf or roast chickpeas (less than $1 per can) with oil and spices for cheap and easy protein. Have a couple handfuls of mixed nuts and seeds everyday for healthy fat. Add cruciferous vegetables like broccoli and collar greens to meals when possible. You only need 0.4-0.5 grams of protein per lb of body weight, 0.6 if you work out all the time.
There's been studies showing that you can be healthy on nothing but potatoes and oil
How do I get Vitamin D, C, B12, protein (likely oil) then?
I mean, you don't. This was a study by experimental archaeologists to see if it would have been sustainable for the Irish under colonial rule. You could easily get all those through milk though, since it's fortified with all that stuff by law. If you're vegan you'd have to get all those from vegetables, except B12 which you can only get from algea. That said, I haven't taken a B12 supplement in years and am fine.
That's a pretty rough diet. Your calories are mostly coming from carbohydrates, which isn't great. Assuming you're not vegan and your main concern is budget, while chicken can go a long way if you put the effort into it. The broth can be stored and made into soups. The meat itself is a complete protein, meaning you'll get all the amino acids you need. Chicken soup has a good spread of micronutrients.
I kinda hate myself for saying this, but dollar-to-pound your most efficient source of B-vitamins will be beef. I would advise against eating it every day,
I'm curious what you're making with just tomato, onion, and noodles. I'm also curious what kind of oil you're using, because that makes a surprising difference.
In terms of oils I consume about 1 bottle of olive oil when I consume 3 of rapseed bottles and then I rarely use Linseed oil. I also use plant based margarine (around one to one and a half pound per month).
Every other month or so I also buy a package of walnuts.
I mostly do eat the classical poor Italian's immigrants pasta (which was created as cuisine in the form for material reasons (poor AF people). However you can vary a bit what you do with the onion and garlic and noodle type and can do broth from the tomato cans.
To be fair, I also use flour and sugar and salt and yeast to create my own breads and pizza foundations. Though doesn't change much (as I understand it), since noodles are produced from the same type of flour? Every other day or so I also eat around 30g of oats.