Bulking on a Budget
Bulking requires a strong fitness training program, BUT more importantly an increased caloric intake. It’s inevitable that you’re going to have to make a couple trips to the grocery store and load up on food. So how do you go to the grocery store and not spend a fortune? Well, I am going to share with you 5 must have power foods that will keep you growing on a budget.
Brown Rice < $1 dollar for 1LB
An excellent kind of whole, natural grain (or) complex carbohydrate that will provide you the proper nutrients to build long lasting muscle . This carbohydrate will digest slowly, providing your body with a constant energy source and controlled blood glucose levels. Brown Rice is also an excellent source of the trace mineral manganese, and a good source of the minerals selenium and magnesium.
It’s simple to make and goes with just about any protein option, chicken, fish, tuna or steak. Try making a couple servings at a time and dividing into Tupperware for easy consumption.
1 CUP(cooked) or 1/2(uncooked) = 216 Calories, 44g Carbs(<1g Sugar), 5g Protein, 15g Fat (3g sat fat), 4g Fiber
Eggs < $4 dollars
Whether scrambled with breakfast or hard boiled for a snack, the egg is a cheap protein source with all the right nutrients to grow big. My recommendations are to eat no more than 3 whole eggs at a time because of their high fat content.
The egg is a powerhouse of disease-fighting nutrients like lutein. One egg has only 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Try and buy eggs from free range chickens!
3 whole eggs and 1/2 cup egg whites = 288 Calories, <5 g Carbs, 35 g Protein, 15.5g Fat
Price for a dozen is roughly 3$ dollars and 5-6$ for 32oz of high quality egg whites.
Tuna < $1 dollar
A great source of lean protein packed full of vitamins, minerals and omega 3 fatty acids. No wonder why so many die hard body builders eat tuna straight from the can, it’s a quick protein snack containing about 22g protein in a 50z can and costs less than a dollar. 5oz can = 100 Calories, <2g Carbs, 22g Protein, 2g Fats
Oats < $3 dollar
Oatmeal is the quintessential whole grain option and should definitely be included in your diet. It’s Slow digesting and contributes to many healthy attributes such as healthy blood glucose levels, lowered cholesterol levels, and a healthy heart. Oatmeal will keep you from snacking on the bad stuff with its high fiber content and keep you feeling full longer.
1 cup(uncooked) = 300 Calories, 54g Carbs(2g sugar), 10g Protein, 6g fat, 8g Fiber
Pinto Beans < $1 dollar
Don’t forget about this bean. Its packed full of complex carbohydrates, little to no sugar and high in protein. A great carbohydrate source for any meal and costs about a dollar for 3.5 servings.
1 Can = 350 Calories, 59.5g Carbs( 0g sugars), 21g Protein, 15g fiber, 0g Fat
Try a can of pinto beans in the morning with your scrambled eggs. This muscle meal will have you adding weight in no time!
Visit our Calorie Allowance Calculator and calculate your exact meal plan and nutritional proportions.
To bulk try increasing your caloric intake by 20% and follow these macronutrient proportions for increased muscle mass and to fuel powerful strength gains.
Protein = 50%, Carbohydrates = 45% and Fats = 25% of your total caloric intake. For example; if your goals are to consume roughly 3000 calories a day, that equates to: