$35 FOR A WEEK OF BULKING: Shopping and Cooking for $7/Day with Zac Perna
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- Äas pĆidĂĄn 12. 07. 2024
- Grow Your Social Media and Monetise Fitness Mentorship Program: www.socialblueprint.io/apply đȘ Get Your FREE Personalised Diet & Training Program: pernafit.com Hey guys, on todayâs video we make the cheapest possible bulking diet with high protein, high calorie delicious meals. All prices can be found below in AUD and USD! If you enjoyed this vid please leave a like and comment below (or just do it now)!
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Shopping List
1.2kg Chicken thigh
1.2kg Breast
500g Smoked Salmon
5 Bagels
Cream Cheese
Pasta (500g)
4 Eggs
Bacon
8 Egg Yolks
Chicken Stock Cube
1 Cup Parmesan
2 tins tomatoes
Rice
Big tins tuna, 2 carrots , 1 onions , garlic
Salmon Bagel = $2.20AUD/1.55USD - 28P 13F 51C - 420 Calories
Salmon: $1.50 Bagel: 50c
Cream Cheese: 20c
Carbonara with Chicken = $4.10AUD / 2.90USD - 93P 35F 90C - 1045 Calories
Pasta 25c
Chicken $2.05Bacon 60cSauce(Eggs and Parmesan) 50c + 70c = 1.20
Tuna Egg Rice = 90cAUD/.65USD - 27P 10F 55C- 430 Calories
Tuna: 50c
Egg: 25c
Rice: 15c
Nonnas Chicken Bake = $2.65AUD/1.90USD - 61P 30F 94C - 908 Calories
Chicken Thigh: $2.15
Rice: 15c
Veg and Sauce (onion, carrot, tomatoes) : 35c
TOTAL= 210P 290C 88F - 2800 Calories
=9.85 AUD per day = $49.25/ week
IN USD
=$7.10 per day = $35.5 / Week
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#ZacPerna - ZĂĄbava
Zac just lost his Italian card when he broke the spaghetti in half
subscribers*
Nonnoâs shacking in his grave Rn
Si.
And when he said "par-miz-in instead of par-muh-john"
I have spent my life sneaking extra bagels into four packs and itâs nice to finally see someone appreciate it đ
you're a legend đđœ
Itâs nice to see a fitness CZcamsr actually cooking properly, awesome video as usual Mr. Perna
"MOM!!! MEATLOAF" đ€Ł seriously love that you called to your mom in the other room. The relationship with your family is such a joy to watch!
The cooking and meal videos are always my favorite brotha, thank you!
very much needed video mate, loving the content!!
Finally someone that makes carbonara the proper and traditional way!! Good stuff Zac
Great ideas to add to my meal prep, thanks ZAC
Yes, this is exactly what i needed right now. You're goated
Legend
Great video Zac! Always love your food/ cooking content! Much needed right now, in the middle of a bulk! Ps this video triggered my iPhoneâs Siri twice haha i need to use headphones.
cheers mate
you make bulking so much easier!!!
Just finished my meal prep and then this video comes out damn you zac!
đđ
Really enjoy Zacâs recipe vids
Exactly what I need right now, thanks Zac :)
Your food content is unreal đđŒđđŒ
Thanks my man
@@zeepee4 it is. Iâm here to learn to cook. Your the man.
Why do I always watch your meal prep videos when i'm starving , maan all of that looks delicious!
if you lost the ability to taste then yes. yummy
Everything you make looks delicious đđȘ
You make the best recipes with such detail to taste, others just butcher everything in
âI donât know if a customer just whipped a bagel out of their pocket and put it in thereâ this should be apart of the offical Zac Perna intro. Cracked me up
đđ
Do one for cutting as well please .. this budget food videos are the most helpful
Sure!
Let's gooooo!!!! I give it a like before watching. I wonder what do you eat đ on the other 2 days of the week.
Legend! Fresh food usually!
Keen to see more of mitch in your videos. Love his energy!
You will!
@@zeepee4 gud!! đđ»đđ»đȘđ»
Love the colour scheme of all of these meals
First like and comment again... Post notifications are eliteđ
My man
BULKING VIDEOS! My favourite đ
Yess đ€©
Zac opening two cans of tomatoes: perfection!
Me with one can: on my face, on the cupboards, on the bench, all over the stove top... đđđ.
you, Mike Thurston and Noel Deyzel are the best for nutrition and food videos
Gotta try this đ
This is sick man!
Omg stay massive is back
Lets go!
As a fellow Italian, I approve on nonnas chicken bake
You should do a day in the life of Russel Orhii or Mat Fraser next!
It's a parody of a cooking show :D love it!!!
Compilation of all Zac Perna Jamie Oliver impressions needed haha!
With the eggs, freeze the white if you are only using the yoke. My freezer is yokes and whites in ice cube trays then bag them.
Good video and the food looks đ as always. Would like to see you do vegan option as well to.
You know youâve watched too many of these videos when you say the Jamie Oliver and Gordon Ramsey expressions on queue đđ
Doesnât even bulk yet still watches every minute
Ooooo some onion, dill, and lemon would go well with that bagel salmon đ
Every meal looks so damn goodđ€€
Hey Zac I donât know if this has been already covered but Iâve seen your brothers a tradie and was wondering if you could make a video with him for bodybuilding tips as a tradie. When to train, how much extra to eat etc
YO THIS MAN A WHOLE CHEFFFF
Thank you for another banger Zac! Was a nice pair of chicken t*tties too đđ
Thankyou ( . Y . )
@@zeepee4 đđ€
Can you do another cutting diet video please đ
hey zac, should you be prepping those salmon? I heard you shouldn't use salmon once opened or something like that
Zac is about to get flamed by Italians hahahaha
Omg literally choked on my oatmeal when I heard your Jamie Oliver voice
Hey man what is that bowl/dome piece next to the stove, to the right? Looks like some sort of bowl
Hi Zac, what kind of rice do you use? I would like to make your recipes for my sonđ
Cant believe you contaminated the oven handle with your chicken glove... LOL
Nice pasta bowls where did you get it?
Almost as good as stealing it đ„
Thought those bowls of rice with Mayo were pancakes with icing đ„Č
Actually, I wear gloves now because of U. Helpful tip about onions: peel the onion skins, freeze the onion, then when u need the onion shred it into your food with a micro-plane. YOUR WELCOME.
Zac would you ever consider doing Vegetarian meal videos ? It would be interesting to see that happen and for people to see a different way of cutting or bulking with different food đ
Also I made that white monster spider if you remember đ€ŁđȘ
Mans just set me a 20 min timer.
đđ
Blastoise gracing us with the goods again đ€
He cracked the pasta noooooo lol
Hey Zac,
Probably a weird question. I always hear you take about green Veg and I just wanted to know what you mean specifically by green veg đ Iâm so bad at trying to figure out dieting Iâm so new to it that I take everything literal just need some guidance in certain terms. Like can I just have a mixed frozen veg instead of saying greens or nah?
twist and break at the same time works for the pasta
hey zac, in your meal prep I didn't see much fruit or vegetable. Is it fine if I don't have fruit or vegetable and will it impact my lifting or anything? I been your frozen fruit with yopro protein yogurt as a desert and a banana each day as a fruit. For vegetable I have around 20-40gram of spinach a day with a meal with veggies such as broccoli, green beans (e.g). Do you think I should avoid fruit or lower my intake for the amount of sugar?
Fruit sugar in whole fruits is not bad my bro. The fiber is beneficial as well
Fat and protein are essential nutrients. You dont actually need fruit and vegetables. Watch his carnivore video!
When the relatable Aussie fitness CZcams switches to USD wtfffffffff
Zac saved himself 2k+ comments with the US dollar disclaimer but secured 10k+ comments by breaking the past in half đ
Zac, in your best đșđž accent what was the white stuff you put on the tuna and rice as garnish?!? I rewound it several times and have NO IDEA what you said! Help me out! đ Thank you!
Itâs mayonnaise, the brand is called kewpi
dude you a set a timer on my phone ahaha
9:05 *cries in italian*
CAN U MAKE A CUTTING ON A BUDGET VID, YOU HAVENT DONE OF THESE IN A WHILE
Gotttta do a cheap cut meals đđđ
I wear gloves on all my meal prep! Must be the nurse in me!
damn homepod went of twice ! đđ
I thought you were gonna take those egg yolks down like a savage German Goo Girl.
I never cooked rice in the ovenđ€
Will this work with Japanese rice as well?
Do more training videos
The hey Siri bit kept fucking up all my shit đđđ
WaitâđŒ ...you said chickin Bro?đđ
Bruh I low-key thought he was gonna chuck the solo into the tuna rice as some super secret ingredient or something
Cut the onion in half then peel it, the French hate it but it's way easier.
Also.. as an ex cheffy boy... we absolutely get as pumped as Ronnie in the kitchen sometimes.
Haha thatâs epic
How much rice did you use for Nonnas chicken bake?
hey zac, i got another question about milk! is pura full cream milk good for you? its my main source of calcium as I hate cheese but those milk have lots of saturated fat. I'm not sure if pura full cream milk has added sugar though. i drink 400ml a day. Could you recommended if I should continue with the pura full cream milk or any other food I could get calcium from apart from cheese (not a fan of it). (I know spinach got decent calcium and other green veggies)
maybe switch it for low-fat milk
@@xsalmon5662 low fat milk has added sugar
Full fat milk being bad for you is a myth, we need saturated fats in our diet for brain and cellular health.
In regards to other calcium sources, almonds are fantastic for calcium, as well as oysters, fortified plant milks, broccoli, tofu and beans.
@@katelynross5295 Thanks for your response, may I ask if you are a dietitian by any chance?
are cheap chicken breast like coles brand the same as lilydale? I'm from Melbourne too just to let you know ! :d
Nah Lilydale is free range so more pricey!
@@zeepee4 is lilydale better, does free range make any difference on nutrition?
What's the sauce calles you put on the tuna rice?
Can you make carbonara for 5 days or will you have salmonella on day 5 ?
Great recipes!!! Always love the cooking video's!!
but uhm....
An Italian that breaks his pasta in half........đđđđ
HAHA I just wanted to trigger people đ
Well, he is Australian...
How long does the tuna egg rice last in the fridge?
oh so iâm early early
Will Pride balance the acidity of the pasta sauce?
And at 9:06 the Italians decided to haunt Zac for the rest of his life
Italians are screaming rn
Ay Dandenong market? Ay you live in Melbourne or wat?
Who has been here long enough to remember when Zac used to say âcomment something nice?âđ
Gordan Ramsy long loss son đ
If you try this in 2022 itâs gonna run you 70-85 dollars US, did it today it was a little hassle but donât be Discourage especially if youâre just beginning to train and meal prep
Thanks Zac, nonnas crying. Don't snap spaghetti again đ
I mean, its great to watch and all, but I need 4000 kcal a day, trying to lean bulk. And on a student budget. - So inspiration none the less.
Being kiwi the jokes I wanted to make here
is that the lake tyres aldi
what type of oil did you use ? Just curious
What kind of sauces does he put on the rice?
My Siri went off and tried to set a timer đ