“Take care of your body. It’s the only place you have to live.” — Jim Rohn.
I’m a 62-year-old physique competitor — these 3 cheap protein foods keep me ripped.
At 62, I’m not just working out — I’m training for the biggest physique competition in the Pacific Northwest.
Most guys my age are slowing down.
I’m doing supersets before sunrise.
But building muscle in your 60s isn’t just about lifting heavy and getting your steps in.
It’s about what’s on your plate — especially when you’re calorie-conscious and aiming to maintain every ounce of lean mass.
Protein!
That’s where protein comes in.
And guess what? You don’t need to blow your budget to fuel your gains.
In this article, I’ll share my seven favorite high-protein foods that power my prep without draining my wallet.
These are the affordable staples I rely on every week — and if you’re serious about strength (at any age), they just might become your secret weapons, too.
1. These 3 Cheap Protein Foods Keep Me Ripped: Round Steak
Round steak is a great protein source, especially if you want to build muscle on a budget. Here’s why:
- High Protein, Low Fat: Round steak (from the cow’s rear leg) is one of the leaner cuts of beef. It offers 25 to 28 grams of protein per 3-ounce serving and relatively low-fat content, making it ideal for me (as I limit my calories pre-competition).
- Affordable: Compared to premium cuts like ribeye or filet mignon, round steak is significantly cheaper yet still packs a solid nutritional punch.
- Versatile: I can grill, stir fry, or cook it low and slow. I marinate or tenderize it (since it’s a bit tougher than pricier cuts).
- Nutrient-Dense: Besides protein, it delivers iron, zinc, and B vitamins—key nutrients for muscle recovery, oxygen delivery, and overall energy.
For athletes or physique competitors (especially those over 60), it’s smart to hit your protein targets without blowing your budget or compromising your goals.
2. These 3 Cheap Protein Foods Keep Me Ripped: Canned Tuna
Here’s why canned tuna earns a permanent spot in my pantry:
Lean, High-Quality Protein
- One can of tuna (in water) packs 25 to 30 grams of complete protein — meaning it contains all nine essential amino acids your muscles need to repair and grow.
- It’s incredibly lean, with virtually no carbs or fat, making it perfect for cutting phases or watching macros closely.
- At about US $1 to $1.50 per can (and sometimes less), it delivers one of the cheapest cost-per-gram of protein available, especially compared to chicken breast or beef.
- It’s convenient and portable. There is no prep or refrigeration. I can eat tuna on the go. In salads, wraps, or mixed with veggies, I have a quick, clean meal.
- I choose tuna in oil or wild-caught varieties. I get a modest dose of omega-3s, which are great for joint health, recovery, and inflammation control, which matter more the older I get.
⚠️ Pro Tip on Mercury
For daily use, stick with “light” tuna (usually skipjack) rather than albacore—it has lower mercury but is still packed with protein.
As a physique competitor in his 60s, I need efficiency, muscle recovery, and low-fat protein sources. Canned tuna checks all those boxes — and travels just as well as I do.
Cost: Around $1 per can, sometimes even less.
3. These 3 Cheap Protein Foods Keep Me Ripped: Tofu
Tofu is an inexpensive plant-based option that absorbs flavors well.
Pan-fry, grill, or add to stir-fries (no stir-fries during the pre-competition period).
It is great for cutting phases because it is low in fat and carbs.
Plus, I get about 10 grams of protein in half a cup.
My Competition Last Year
One month out from my over-60 bodybuilding competition, my diet became so strict that even my dog started looking at me with concern or judgment.
It’s hard to tell with dogs.
I prepped my meals to the gram — chicken breast, broccoli, and chicken breast.
My kitchen smelled like boiled discipline. One night, I caught myself sprinkling cinnamon on my chicken to “mix things up.” Wild, I know.
At one point, I dreamed I was trapped in a grocery store, surrounded by cookies that whispered, “You’ve earned it” and “One won’t kill you.”
I woke up in a sweat — and immediately downed a protein shake like it was holy water.
But then there is the post-competition feast. But that is for another day.
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