whats the best foods to bulk up, and put on size??

[HardBody]

im on break, and my apartment at school has no food, i try , but im not very rich, actually im strugglin to get by...

[rubberduckyo]

Originally posted by sonis9
MAX-take everything that ranger said and add it to what atherjen said. you can get 5000 cals easy!! example #1
meal#1-3 whole eggs-5 egg whites
1 cup oatmeal
5 oz lean ground beef
meal#2-2 scoops whey protein
2 scoops N-large
2 tbsp- whipping cream
1 tbsp-flax oil
meal#3-8-10 oz lean meat
1 cup rice or 8 oz potato
1 cup green vegge
1 tbsp olive oil
meal#4- same as #2
meal#5- same as #3
meal#6- 8oz lean ground beef
1/2 cup green vegge

**post workout-3 scoop N-large-1 scoop whey
**1 cup of peanuts throught the day to snack on!!

you do the math!! i will bet it is between 5000-5500 in calories and NO junk in there!! i have done it and it works!!

Awesome post and very do-able for the student.

[Bebotz]

WHAT IT BE LadyBaltimore,

Weight gainer for someone on a budget is a waste (Notice even the big buckets you think your being more economical with have few servings for the price).
Most weight gainers are to expensive for what's in them, usually low grade/ cheap protein and a ton of sugar. N-large is better than the average weight gainer, but is still expensive.

Bump on most of what everybody said in that good bulking foods
are:

Eggs, oatmeal, beans, brown rice, wheat pasta, low/fat free cottage chease, fruit, etc,
Another really cost effective bulking food is the potato. Hardgainers who have a high hard time putting on weight can also use dairy like skim milk and yogurt.

The funny thing is these are all great foods for cutting as well, its all a matter in how you eat them. When bulking its a matter of eating frequency(minimium every two hours, every hour is even better) and which of these foods you choose to eat more often( when bulking one would choose higher glycemic carbs like potatoes and pasta more often over oatmeal, and vice-versa for cutting choosing to use the lower glycemic oatmeal for a carb source more often than that of potatos or pasta). When bulking one should also include more high glycemic simple processed sugars like that in sport drinks for pre, post, and during workouts(along with protein). Even when cutting one would one to use a conservative amount of these types of processed sugars (post workout only) as the insulin that is released is a very anabolic hormone, that halts the muscle ravaging effects of cortisol.
HArddgainers (ectomorphs) should also add some cheat days (listen to your body to find out how many), where you eat anything you want, just don't go overboard in letting your palet decieve your body into thinking you need 7 cheat days a week . ANd even easy gainers(endomorphs) who are prone to excessive fat gain when bulking should have at least one cheat day a week.

Good Luck ,
BEBOTZ

[atherjen]

good post

[magnusson187]

Originally posted by Bebotz
WHAT IT BE LadyBaltimore,

Weight gainer for someone on a budget is a waste (Notice even the big buckets you think your being more economical with have few servings for the price).
Most weight gainers are to expensive for what's in them, usually low grade/ cheap protein and a ton of sugar. N-large is better than the average weight gainer, but is still expensive.

Bump on most of what everybody said in that good bulking foods
are:

Eggs, oatmeal, beans, brown rice, wheat pasta, low/fat free cottage chease, fruit, etc,
Another really cost effective bulking food is the potato. Hardgainers who have a high hard time putting on weight can also use dairy like skim milk and yogurt.

The funny thing is these are all great foods for cutting as well, its all a matter in how you eat them. When bulking its a matter of eating frequency(minimium every two hours, every hour is even better) and which of these foods you choose to eat more often( when bulking one would choose higher glycemic carbs like potatoes and pasta more often over oatmeal, and vice-versa for cutting choosing to use the lower glycemic oatmeal for a carb source more often than that of potatos or pasta). When bulking one should also include more high glycemic simple processed sugars like that in sport drinks for pre, post, and during workouts(along with protein). Even when cutting one would one to use a conservative amount of these types of processed sugars (post workout only) as the insulin that is released is a very anabolic hormone, that halts the muscle ravaging effects of cortisol.
HArddgainers (ectomorphs) should also add some cheat days (listen to your body to find out how many), where you eat anything you want, just don't go overboard in letting your palet decieve your body into thinking you need 7 cheat days a week . ANd even easy gainers(endomorphs) who are prone to excessive fat gain when bulking should have at least one cheat day a week.

Good Luck ,
BEBOTZ

right on, tuna,eggs and potatoes in bulk are cheaper than any wieght gainer out there. I'm barely getting by and eat ALOT of food for about 20 dollars a week.

Lets not forget ramen if your bulking 400 calories of moderate glycemic carbs for .10 a piece.

[DADAWG]

complex carbs and lean high quality protein topped off with GOOD fats is definately the first choice but lets be realistic there are a few people with turbocharged metabolisms who cant get the calories they need to bulk while eating clean . that doesnt meen they should live at mcdonalds but it does meen they may have to fortify their high quality foods with calorie dense foods like fast food , fatty meats , etc.

[DustinLati2]

if your getting all your calories from low fat sources, is it possible to consume too many calories without getting fat. Expecially if you do 30 minutes of cadio twice a week in addition to your weightlifting?

also, is it possible to space your meals too close together. Sometimes I only get an hour , or 1.5 hours in between meals when im rushed....is this bad as opposed to spreading them out over every 3 hours?

[Bebotz]

DustinLati2,
You can get fat if you eat to many low fat foods even if you do cardio. There are a lot of variables involved as to macronutrient breakdown, but the main one is if your consuming more calories than your body uses you can gain fat, I've done it.

And as far as meal spacing I'm of the thinking the more meals the better. I've been on bulking regiments where I would eat high calorie clean meals(high in lean proteins, high in low-glycemic carbs, and moderate on non-saturated/non-hydrogenated fats) every hour when bulking and I gained very little fat; I would do it for cutting as well just with less calories. The only thing I noticed though was my cravings to cheat goes through the roof when eating every hour.

BEbotz

[Mudge]

My carb sources are old fashioned oats, and rice primarily - 25 pounds for $5 at Costco. I also have milk with my protein shakes, $3 for 2 gallons of 2%.

[huskyguy]

Whole milk, and heavy basic lifts for bulking. A gallon of whole milk a day is less than $3. Drink a gallon a day, it works and you will bulk up. I was always fairly skinny or at least I thought so, until I added a gallon a day to my diet, In less than a year I made a serious transformation.

[BigSickD]

this l[QUOTE]Originally posted by sonis9
MAX-take everything that ranger said and add it to what atherjen said. you can get 5000 cals easy!! example #1
meal#1-3 whole eggs-5 egg whites
1 cup oatmeal
5 oz lean ground beef
meal#2-2 scoops whey protein
2 scoops N-large
2 tbsp- whipping cream
1 tbsp-flax oil
meal#3-8-10 oz lean meat
1 cup rice or 8 oz potato
1 cup green vegge
1 tbsp olive oil
meal#4- same as #2
meal#5- same as #3
meal#6- 8oz lean ground beef
1/2 cup green vegge

**post workout-3 scoop N-large-1 scoop whey
**1 cup of peanuts throught the day to snack on!!

you do the math!! i will bet it is between 5000-5500 in calories and NO junk in there!! i have done it and it works!! [/QUOTE this

this looks like my meal plan when im dieting
he said he was on alow budget, eat alot of clean protein and buy a rice cooker and a 50lb bag of white rice

[huskyguy]

Another inexpensive source of protein is eggs, 3 to 4 dozen a week is fairly common in my bulking diet.

[acxel]

ok here goes gang for old school weight gain shake try 6 oz milk 4 oz cream, 1 table spoon efa's, 6 oz egg beaters,2 servings oatmeal, 2 to 3 scoops whey mix and drink.
or for the best tasting whieght gainer forget n-large to many carbs from dextrose try 2 servings of muscle milk(banana is my favorite)6 oz milk ,4 oz cream , 2 servungs of oatmeal,and 1 scoop srtaight whey, add extra banana if u want mix on blender or cook like regular oatmeal , plus some cinnamon and whalaaaa instant size baby.

[boricuaitaliano]

Hey guys,
I have been following the body for life diet since I have been working out. Can you tell me if this diet is okay?

8am Meal 1: Oatmeal with Bananna and EAS Advant Edge Bar(28g Pro)

10am Meal 2: Myoplex (42g pro) with Almonds

12pm Meal 3: Ham or Turkey breast Sandwhich(2 slices of wheat bread) with EAS Advant Edge Bar(28g Pro) and Apple

3pm Meal 4: Myoplex (42g pro) with almonds

7pm meal 5: Chicken breast and Salad with low fat dressing..Sometimes I would eat white rice with the chicken (hate the brown rice).

Also I drink about 20 cups of water a day...

Is this diet acceptable for bulding muscle and loosing the fat?

[huskyguy]

This may be a fine cutting program but for bulking it is a bit light on calories and protein. Bulking and losing fat at the same time is nearly impossible, you can build some muscle while losing fat but your gains are going to be minimal.

[boricuaitaliano]

So maybe put on the calories and loose the fat afterwards? What would you add on top of what my I am using now?

[huskyguy]

For breakfast I would have eggs 3 to 4 of them
Also have the oatmeal and banana and protein bar
For lunch I would have much more meat and protein,
**This is not for everybody but When I am bulking I drink a lot of whole milk throughout the day--a gallon a day
Those myoplex bars should not be considered meals they are snacks in between meals--You need to eat more.
Get rid of the white rice and starch at the end of the day--replace it with lots of green vegetables-never canned
Up the protein at your meals --this will also up your fat intake but if you are working hard in the gym this should be an asset.

I drink water when I am in the gym and before I go to bed, the rest of the day I drink whole milk.
This has been my most successful bulking diet yet, I have made incredible gains on this and heavy workouts.

[boricuaitaliano]

The only problem I have is with upping my fat intake is I have a lot of fat already mostly in my stomach and chest area. I should of burned most of it before starting but I figured I would do that after my cycle. I know I will lose muscle doing it this way and that’s fine with me. Just as long as my body is in better shape then what I started with and I see my first cycle as a learning curve.
What else does milk help with besides building strong bones. Is non-fat milk acceptable and what if I am lactose intolerant?
Also...is glutemine okay to take after a workout and in the morning? I have EAS Fruit Punch Gluteimin..

[huskyguy]

milk has a substantial amount of protein, calories, fat that is why its a great bulking food. If you are severly lactose intolerant it will not be any good for you, it will simply give you diarreah. You should lose the bodyfat before you bulk otherwise you will only get fatter.

[boricuaitaliano]

I can drink regualr milk just not in the morning. I have been noticing my stomach getting big since I have been putting on those extra calories and I have been working my ass off for 45 minutes 4 days a week. My goal is not to get big like those WWE superstars but to look good for my height. So maybe I dont need all those calories but continue the protein drinks. Since I started my cycle a couple of weeks ago I have been noticing a big difference in muscle growth and increase of strength. But my weakness is still straight bar bench pressing but I am okay with dumbells.
You know!!

[Footballstar74]

Originally posted by mass rookiee
how can you bulk up on that ranger, if you need a ton of calories for a hardgainer say weighing about 150-170lbs. ? 5000 cals. Its impossible unless you throw in some fast food!

weight gainers

[huskyguy]

Stay away from so called weight gainers they are mostly sugar, not good clean bulking food.

[boricuaitaliano]

I think Myoplex is better then weight gainers or straight whey protein. Hey does anyone know if its okay to do cardio 4 times a week 20 minutes?

[huskyguy]

If you are bulking skip the cardio and lift heavy --basic moves, breathing squats can work as cardio and they are hard as hell.

[malibu350]

okay I've read the entire thread....and have gotten some very good ideas....but I need to ask that question again of what I should do with what's available to me...so here's my "special" situation....due to my job.....I currently have to eat in a cafeteria like environment....more commonly referred to by us as the chow hall.....anyways....I can get as much as I want to eat.....and even get things to go to eat later if I want....but the foods that they have are usually limited to the day....this has been my basic diet (except cheat days) for the past few weeks

meal #1 6am
4 whole eggs, 4 pieces of turkey bacon, 1/2 cup fried rice, 1 cup oatmeal

meal #2 8-9am
GNC protein bar w/1-2 scoops of optimum nutrition whey protein in 1% milk

meal #3 11-noon
2 boneless skinless chicken breast, 1 cup cooked veggies, 1-2 cups of raw broccoli in italian dressing, 1 piece of wheat bread

meal #4 2pm
same as #2

meal #5 3:30pm
pre workout protein shake 1-2 scoops of optimum whey in milk, and EAS phosphagen creatine powder.

meal #6 6-7pm
same as #3

meal #7 9pm
1-2 scoops of optimum whey in milk before bed

I don't really have a limit to the amount of food that I can get.... the only problem I have is stuffing it all down my throat sometimes...I currently weigh around 210-215 (depending on the scale) I'm about 69 inches tall, and have about 1-2 inches of unwanted fat around the middle...but I'm not too worried about fat loss right now...I just want to bulk up some more....I wouldn't consider myself a hard gainer...but I do find it hard to put good weight on......

I can pretty much get as many beef patties as I want, boneless skinless chicken...tuna...veggies....eggs.....stuff like that....I just can figure out how much I should eat of them all....and from what I've read it seems that you shouldn't stick to just one type of meat for a protein source.....my main source right now is chicken and some tuna now and again....

As for my work out routine....My job requires that I run for 30 mins on Mon, Wed, and Fri in the morning....because we have to be able to run a mile and a half in under 13 min.....also a part of that is various aerobic excercises....I just changed my weight routine...I was going 2 days on one day off...and that was working good...but I feel it's time for a little change...so I was going to go to just Mon-Fri and see how that works for me....I just work out one muscle group a day typically for now more than an Hour...followed up by some stretching and sit ups/ crunches.... and back extensions...


whew!!! this has gotten to be a pretty long post...but I just wanted to make sure that I gave as many good details as I could...as for my goals....I want to do powerlifting...so I'm not as interested in getting super cut.....any help or suggestions would be greatly appreciated....