If you are not a beginner and have been training for more than a year, it is time to start bulking. As a novice, your diet should be 75% of your success in gaining muscle. In order to gain size, you must eat enough calories and carbs, but not too much fat or protein that would hinder the process. While bulking on a budget you must avoid dirty bulking at all costs!
In this article, we will share with you all the tips on how to gain muscle without breaking the bank. There are many different approaches to bulking on a budget so we have made a guide on everything you should know to learn bulking on a budget.
What is Bulking?
Bulking is the act of deliberately gaining body weight. The bulking process also includes eating more than necessary to fuel your workouts and training.
This can be done to increase muscle mass, improve conditioning, or for any other reason. It goes without saying that bulking isn’t for everyone. If you don’t have a high metabolism you probably will not enjoy this process or see any significant results from it. For those who do, the process could take months to complete depending on how much weight needs to be gained and what your current fitness level is like.
What is the best way to gain muscle mass?
There isn’t a single answer to this question. Due to individual genetics, specific training goals, and current fitness level are all factors in how much muscle is gained in a given period of time.
It’s important that you have a solid plan that takes into account your current fitness level before beginning any sort of weight gain regimen.
Bulking on a Budget
Bulking is a process of gaining quality muscle mass. When you clean bulk you can expect to gain close to 1 pound of lean muscle per week (depending on your age, your hormones, and genetics). To make sure that we will not gain fat, we must also eat the right amount of calories and macronutrients (Protein:Carb: Fat ratio). Let’s take a look at what bulking and dirty bulking mean:
Dirty Bulking (Not Recommended!) – The method that consists of eating as much as possible without regard for how it makes you look or feel.
Your clean bulking on a budget shopping list should look similar to this:
5 lbs chicken breast – $11.42
1 lb Beef – $8.59
36 CT Eggs – $5.14
128 fl oz Gallon Milk – $2.98
5lbs white rice – $2.56
10 lbs Potatoes – $4.47
A bunch of Bananas – $1.39
40 Ounces Peanut Butter – $2.74
42 oz Oatmeal – $4.14
Vitamins / Veggies
12 Oz Mixed Veggies – $0.84
12 Oz Broccoli – $1.00
The prices are taken from Walmart
Best Weight Gainer for Bulking on a Budget
Bulking on a budget is way easier with weight gainers. However, you should keep in mind that weight gainers should never replace your whole foods, they should be taken as supplements only.
Let’s take a look at our weight gainer recommendation:
A special blend of 52g of protein and 17g of BCAAs are used in Super Mass Gainer to support muscle growth and maintain muscle mass. The ingredients in it provide enough calories for burning while preventing muscle mass from being used as fuel.
It contains Creatine, vitamins, and minerals, as well as glutamine, which aids in recovery and strength. Contains high-quality ingredients to help you gain size and strength fast.
52 grams of protein (83 grams of protein if blended with 32 oz. of whole milk)
A special blend of micellar casein and whey protein isolate
1,300 calories (1,900 calories if blended with 32 oz. of whole milk)
17g of BCAAs
Also enhanced with creatine
1) Eat Every 3 Hours
This is the most important tip we can give you in regards to weight gain (or anything in general). You need to eat throughout the day in order to keep your energy levels up and keep yourself from feeling hungry. This will also help prevent people who see your continuous bulk diet as a cause for concern and will make you feel more satisfied.
2) Choose Your Diet Wisely
When bulking, you need to be selective. There are many high-calorie foods that are just too bad for you when you are on a bulk diet. We would recommend eating the healthy foods on this list during your bulk
3) Eating 4 Meals Per Day
This is the most common way to eat while bulking. You should have at least four meals per day. The duration in between meals should be at least 3-4 hours. You should include your pre-workout meal when counting the number of meals you have. For example, if you are having 2 pre-workout meals, this will count as 2 of the 4 meals you are supposed to have.
4) Eat! Eat! Eat!
Eating is THE most important part of bulking. If you aren’t eating enough, you won’t gain anything no matter how hard you work out. EAT EVERY MEAL! Don’t do half-ass it by eating just a small amount or by just eating junk food.
5) Use Fish Oils
Fish oils are great for you when you are bulking because they contain omega 3 fatty acids, which promote good brain functions and good skin health. They also keep your skin healthy by making sure that it doesn’t break down from all the fat that you will be gaining (another reason they are great for bulking).
6) Drink Quarts Of Milk
Milk contains vitamin D, calcium, and protein. All of this is very good for you when you are bulking. The calcium helps keep your bones strong and the protein helps keep your muscles healthy. The vitamin D keeps your immune system strong (which helps prevent getting sick)
7) Eat Healthy Fats
Fats are very important for you to eat while bulking. Fats will help keep your testosterone levels stable so that they don’t drop too low. They will also help avoid fat gain in places where you don’t want it. You can get good fats from salmon, almonds, olive oil, etc…
While bulking on a budget you must choose your foods wisely. Dirty bulking can make you gain weight, that’s true but you’ll be gaining fat mostly and very little muscle.
Follow the bulking on a budget shopping list and tips in this guide to gain weight and build muscle!
If you are a skinny guy that wants to gain weight, check our FREE guide below:
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