Bulking on a Budget

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Between tuition fees, books, student accommodation and everything else you have to pay for - bodybuilding is one area you can easily do on a budget. Here are some top tips from competitive bodybuilder Adam Foster.










A photo posted by Adam Foster (@shreddybrekgym) on





Establish Your Macros & Calories


If you can’t gain weight - you’re not eating enough. That's the bottom line of it. No science, no secrets, no tricks - eat more.


As a (very) loose estimate, if you want to bulk, multiply your body weight by 18-20 to give you your total caloric intake.


From here you want to divide your macros the following way:



  • 50% Carbs


  • 30% Protein


  • 20% Fat



This isn’t “set in stone” - but it is a good starting point.


Now you know how much you need to be eating - now its time to figure out what you should be eating - and how to do it on the cheap.








Make a Shopping List


Man - this will make you feel grown up. Walking into a supermarket with a shopping list instead of wandering from the gaming isle, to the sweet and then the frozen ice cream.


Why use a shopping list?



  • You can workout how much you need of each food item to hit your macros


  • You don’t overbuy and waste food


  • You don’t forget to buy necessities and end up under eating


  • You can get everything in 1 trip - keep stocked up saving time and money travelling back and forth


Cheap Bodybuilding Bulking Foods














































Protein



Carbs



Fat



Chicken Breast - buy in bulk from butchers



Rice



100% Natural Peanut Butter
Protein Dynamix



Eggs



Oats



Peanuts



Whey Protein Concentrate From Protein Dynamix



Maltodextrin Powder
From Protein Dynamix



Egg Yolks



Beef Mince



Dextrose



Full Fat Milk



Chicken Thights



Bananas



Frozen Veg



Potato




Supplements


Don’t over complicate things. If you’re fairly new to bodybuilding & bulking and young, you don’t need to over complicate supplementation.


I’d always recommend a basic whey protein powder. I almost don’t consider protein powder as a supplement - but instead a food source - and a cheap one at that!


Likewise - a carbohydrate supplement such as maltodextrin or dextrose is a really easy and cheap way to add calories & carbohydrates to your diet. Mix it with your water throughout the day, or with your protein powder as a post workout shake.


I’d also recommend a creatine monohydrate. It’s one of the few supplements that is proven to work through scientific research and it's dirt cheap. A no-brainer for anyone looking to bulk on a budget.






Sample (Cheap) Bodybuilding Diet Plan


Meal 1 - 100g oats & 6 eggs


Meal 2 - 2 scoops protein powder & 100g of maltodextrin


Meal 3 - 150g chicken (cooked weight) & 100g rice (raw)


Meal 4 - 2 scoops protein powder, 50g oats & 2 bananas


Meal 5 - 200g beef mince (cooked weight) & 500g potato (raw)


Meal 6 - 2 Scoops Protein Powder & 100g oats




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