It seems that you can’t read a paper or turn on the TV without hearing something about the current worldwide economic downturn. While the effects of this crisis are far-reaching, for those of us interested in muscle gain and getting stronger it is even more pronounced. I doubt many will argue that the pursuit of more muscle mass and strength is a journey of excess.

To accomplish your goals you need more weight, more sleep, and of course, more food. But with everyone tightening-up their pocketbooks and with food prices already soaring well in advance of this latest economic downturn, we need to see what we can do to make our goals compatible with our paychecks.

First and foremost is to cut-out the unnecessary. Here are three places where you can trim some costs without sacrificing your gains.

1. Supplements
Sure, you may like that NO supplement or the high priced energy drinks, but wouldn’t a cup of coffee give you at least 90% of the benefit at a fraction of the cost? Or how about opting for regular old creatine monohydrate instead of creatine ethyl ester? In fact, you could probably get rid of pretty much every supplement you’re using, except for maybe a good protein powder and multi-vitamin, and not notice any measurable change in your progress.

2. Food
I know that eating organic is popular among those looking to gain muscle and be healthy, but you should be aware of what is important to buy organic and what is not. To make it simple, I would advise that most of your fruits and vegetables be organic, but things like grains and animal products are less important to buy organic. For animal products it is much more important to look for grass-fed sources of beef and dairy products then it is to look for organic sources. It is also a good idea to look for cheaper sources of protein since these are typically the most expensive items. Use the links below to find an article on this topic.

3. Gym
I am always amazed to find how many people have multiple gym memberships. In most cases this is completely unnecessary. In fact, if you have some basic equipment in your basement you might not need a gym membership at all! If you do need to keep your gym membership, consider opting for a longer contract that will give you a lower monthly rate or volunteering some of your time working at the front desk or cleaning the equipment in order to save on your membership costs. Not only will this help you save money, but it will force you to get to the gym more often!

Whatever you do, don’t let the current economic situation change your goals. If you are serious about building muscle then you will simply have to make a few more sacrifices to get there. Most importantly you need to re-evaluate what you are doing and stick with the basics, as this is what works time and time again. Figure out a budget and spend it on the things you know will make a difference: a scientific training program and high-quality food, not hype-laden supplements.

Learn about cheap protein sources for muscle building diets and how to gain muscle workouts at AthleticMuscleBuilding.com

One of the best benefits of being on a restricted nutrition plan is having a cheat meal. There is nothing better than leaving the stress of counting calories and protein behind while you just eat for pleasure at one meal.

Cheat meals are as much about the psychological benefits as they are about the physical. So your choice of cheat meals should mostly be determined by what it is that you have been wanting. This will allow you to make it another week or more on a strict meal plan without losing your mind.

With that said, I find that some cheat meals are better than others for improving fat loss and muscle gain. These meals are high in calories, as all cheat meals should be, but they are also high in sodium and protein, which helps to benefit your physique in the long run. They also are deficient in trans fats, which should never be consumed in large quantities, even at a cheat meal.

1. Pizza
Pizza is a great choice because it is a high in fat, high in protein, and high in sodium. These 3 factors make it very anabolic, which means it will help you to gain muscle mass. The large caloric load will also up-regulate your metabolism, leading to more fat loss when you resume your diet.

2. Mexican
Just as with pizza the high fat, protein, and sodium content of most Mexican food makes it very anabolic. Couple this with the high cholesterol content, which is great for testosterone levels, and you have a cheat meal that will jump start your muscle growth. You also have a great opportunity to get some fiber in as well, in the form of refried or black beans.

3. Sushi
Complex carbs in the form of white rice along with a great protein source from fresh fish make sushi an ideal cheat meal. Couple this with the healthy fats found in fish like salmon and the high iodine levels in the seaweed and you have a great meal for promoting health and fat loss.

These are just some examples of good cheat meal choices. Remember that first and foremost you want to use cheat meals as a psychological break from strict dieting. With that said, I typically recommend you choose something relatively high in protein. You want to stay away from things like ice cream and other sweets, unless they are combined with a quality source of protein.

Keep in mind that we are just talking about cheat meals here. Just because pizza and Mexican food have some beneficial nutrients does not mean they have a place in your everyday muscle growth meal plan.

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Some natural bodybuilders find it very hard to gain the extra weight needed to feel good about themselves. After several years of fluctuation in weight and hitting walls in weight gain, a person can feel burned out and very frustrated with trying to add extra weight. With all of these letdowns it can be very easy to give up and let your high metabolism set you apart from your dream body. Here are some weight gain tips for natural bodybuilders.