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The Ultimate Guide To Bulking On A Budget! Watch

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    Finally, you have decided to put on some muscle mass; you want to transform your physique, your mentality, and your life.This is the time to make a fresh start and redifine yourself - you are no longer going to be that scrawny guy. Good.

    But now you need guidance.. you’re on a tight budget, and you want to bulk - not a good mix…Lucky for you, you’ve just arrived at the perfect guide to help you bulk whilst on a tight budget.

    But first - Do you really know what a bulk is?

    The first things first we need to make sure we understand is what an effective bulk is.
    Sure, anyone can eat 4000 calories and ‘bulk up’ - but in reality, you are just getting fat.

    Essentially, we need a high proportion of protein per calorie - on a budget. Try this and you will soon realize that it is hard as f*ck.
    I have been experimenting a lot with trying to find foods which are easy to buy (can be bought from a supermarket), are cheap, and satisfy typical bulking macronutrient goals.
    Below is a list of the main foods which I rely on to get in my protein and calorie requirements at a cheap price.

    Before we start.. this is not a ‘healthy eating’ guide. The foods here are designed to fit our bulking goals, not our health and well-being. If you are expecting to see lean fillet steak and other expensive **** then you have come to the wrong place.

    The foods have been analysed to make them easily comparable, and the ‘percentage of protein/calories’ is based on me; I am 163lbs, 5 foot 9, and currently I need 2800 calories and 160g protein to bulk.SO LET’S BEGIN! In no particular order…
    1. Frozen PizzaPrice per serving - £0.90-£1
    Calories - 700-800
    Protein - 25g
    Percentage of daily protein - 15%
    Percentage of daily calories - 25%
    Cost per 50g protein - £1.80
    Cost per 1000 calories - £1.25

    I love frozen pizza - so quick to cook, easy to prepa111re, and no need to worry about expiry dates. Even though the calories are a bit on the higher side, I still rank it highly on my list as it makes a great post workout meal due to adequate protein levels as well as high-glycemic carbs.

    2. Baked BeansPrice per serving - £0.32
    Calories - 370
    Protein - 18g
    Percentage of protein - 11%
    Percentage of calories - 13%
    Cost per 50g protein - £0.88
    Cost per 1000 calories - £0.86

    Beans beans good for your heart… and bloody cheap too. I was shocked when I realized just how much protein there is in beans.. like damn there is a decent amount.. and for the price too it’s pretty fantastic. Again I love baked beans because all you have to do is shove it in a microwave and you’re done.

    3. Natural YoghurtPrice per serving - £1
    Calories - 492
    Protein - 32g
    Percentage of protein - 20%
    Percentage of calories - 17%
    Cost per 50g protein - £1.56
    Cost per 1000 calories - £2

    Again, I was surprised when I saw just how much protein there was in natural yohurt. Convenient and simple - just shove a bit of sugar and honey/jam in there and you have another quick fixer-upper! This is one of the more expensive items on the list, but it tastes so good.

    4. Eggs (4 per serving)Price per serving - £0.33
    Calories - 240
    Protein - 24g
    Percentage of protein - 15%
    Percentage of calories - 8.5%
    Cost per 50g protein - £0.69
    Cost per 1000 calories - £1.38

    Obviously this list could not exist without eggs. The protein content always dissappoints me, I always feel that eggs should have way more, but they arethe cheapest source. And don’t be worried about cholesterol; studies have not found a direct correlation between cholesterol and heart disease. But if you still are
    concerned, there are plenty of other foods to choose from.

    5. Frozen FishPrice per serving - £0.5
    Calories - 144
    Protein - 33g
    Percentage of protein - 20%
    Percentage of calories - 5%
    Cost per 50g protein - £0.75
    Cost per 1000 calories - £3.47

    One of the healthier options on the menu. I picked these up from Morrisons. Again just slap them in the oven and you’re done. The protein content is superb and of a higher quality than most others on the list. It’s a bit bland, but meh - gotta sacrifice for them gains.

    6. Red Kidney BeansPrice per serving - £0.30
    Calories - 250
    Protein - 19g
    Percentage of protein - 12%
    Percentage of calories - 9%
    Cost per 50g protein - £0.79
    Cost per 1000 calories - £1.20
    Tastes quite bland. If you find a way to make it taste good please let me know. This is another cheap source of protein with a low percentage of calories. In fact, nutritionally, this may be one of the best foods on the list for protein/carb/calorie mix… shame it tastes ****.

    7. Frozen Mince Beef & PorkPrice per serving - £0.64
    Calories - 600
    Protein - 32g
    Percentage of protein - 20%
    Percentage of calories - 21%
    Cost per 50g protein - £1
    Cost per 1000 calories - £1.07

    Surpisingly, it is 100% meat (shocking, I know). Now this is a little more pricy on the calorie end, and I don’t really like the taste too much. However, if you’re struggling to chug down some calories whilst trying to get in some protein, then a slab of minced meat is the way to go!

    8. Impact Whey Protein shake (with water)
    Price per serving - £0.29
    Calories - 100
    Protein - 20g
    Percentage of protein - 13%
    Percentage of calories - 3.6%
    Cost per 50g protein - £0.73
    Cost per 1000 calories - £3

    I left whey protein for last because I wanted to stress that whey protein is not the only protein you should rely on. Too much of anything is bad for you,especially when it is meant to be a supplement.Try to get as much of your protein requirement as you can from proper food. I tend to keep the percentage of protein I get from whey to about 1/3 of my daily consumption; I highly doubt that too much of it is a good thing…

    To summarize, here is the list of foods in order of the best price/protein ratio:
    1. Eggs
    2. Whey Protein
    3. Frozen Fish
    4. Red Kidney Beans
    5. Baked Beans
    6. Frozen Mince Beef/Pork
    7. Natural Yoghurt
    8. Frozen Pizza

    Well there you have it, these are the foods which I basically live off for my protein needs.. and yes, I did leave out tuna because it is pretty damn expensive. £1 for just 20g protein? Nah thanks, I will just have a frozen pizza with 700 calories instead (tastes way better too).Of course, the remainder of your carbs and calories can be filled with rice, pasta, porridge, oats etc, just make sure you are getting your protein requirements whilst not exceeding your calorie limit!
    NOW LET’S MAKE SOME UNIGAINS!

    -Mike from unigains.com
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    You've obviously put a fair amount of effort into this, so props for that. Stopped reading after "High protein, low calories." That's how you cut, not bulk. Bulking is high protein, high carb, high calories. Ideally 500 above maintenance (roughly correlates to 1lb/0.45kg of weight increase per week).
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    (Original post by The Wavefunction)
    You've obviously put a fair amount of effort into this, so props for that. Stopped reading after "High protein, low calories." That's how you cut, not bulk. Bulking is high protein, high carb, high calories. Ideally 500 above maintenance (roughly correlates to 1lb/0.45kg of weight increase per week).
    Ah I wasn't clear enough. What I meant was to achieve this without going way over your caloric limit you want the foods to have a preferentially high amount of protein for each food.

    Thanks for pointing that out!
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    (Original post by Mikeunigains)
    Ah I wasn't clear enough. What I meant was to achieve this without going way over your caloric limit you want the foods to have a preferentially high amount of protein for each food.

    Thanks for pointing that out!
    Haha, fair enough. Also, Tuna >>> Although admittedly it is expensive, like you said.

    Also, whats wrong with a good old fashioned protein shake? 25g per 105(ish) calories.
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    Oats...rice....pasta....bread... .Peanut Butter
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    (Original post by The Wavefunction)
    Haha, fair enough. Also, Tuna >>> Although admittedly it is expensive, like you said.

    Also, whats wrong with a good old fashioned protein shake? 25g per 105(ish) calories.
    Again, thanks, I meant protein shake when I said whey protein haha
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    (Original post by HappyLifting)
    Oats...rice....pasta....bread... .Peanut Butter
    What about them?
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    (Original post by Mikeunigains)
    Again, thanks, I meant protein shake when I said whey protein haha
    Ah right, must have missed that part sorry.
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    (Original post by Mikeunigains)
    What about them?
    More cheap foods good for bulking...... Just adding to the list
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    Full-fat Milk 2 pints of the stuff is a good high calorie meal.
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    Cheesy pasta with chicken, and veg, with some bread is the ultimate bulking meal. Can easily get like 1200cal per meal
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    (Original post by The Wavefunction)
    Cheesy pasta with chicken, and veg, with some bread is the ultimate bulking meal. Can easily get like 1200cal per meal
    Amateur.....

    1 litre of Olive oil - 9999999999 calories.
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    (Original post by HappyLifting)
    Amateur.....

    1 litre of Olive oil - 9999999999 calories.
    Sounds like something I'll see on Facebook one day; "Fitness companies hate him.. Get jacked with this one simple tip" - drink olive oil by the litre
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    (Original post by The Wavefunction)
    Sounds like something I'll see on Facebook one day; "Fitness companies hate him.. Get jacked with this one simple tip" - drink olive oil by the litre

    Mate, it's all about Mike O'hearns Duck eggs
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    beef, chicken, milk, rice, tuna, potatoes, asian ramen, pasta, coconut oil, eggs, protein powder, Oats, banana, some green veggies and peanut butter.

    All you need for a bulk.
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    (Original post by HappyLifting)
    Full-fat Milk 2 pints of the stuff is a good high calorie meal.
    Thanks for the suggestions!
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    Good effort mate, this is pretty good Certainly some room for improvement though. If we're adding Impact whey protein into the mix, we should at least make it fair since this is a budget bulking thread and use the cheapest/most cost-effective option, which would be the Unflavoured 5kg bag. Stats:

    Impact Whey Protein shake (with water)
    Price per serving - £0.23
    Calories - 103
    Protein - 21g
    Cost per 50g protein - £0.54
    Cost per 1000 calories - £2.23

    50g of protein from this stuff @54p is substantially cheaper than getting 50g of protein from eggs @69p, or any other source I've ever come across.

    I also disagree with the fact that you shouldn't be getting "too much" and that getting most of your protein from other sources is wiser. Whey protein, as I've pointed out numerous times on these forums, is officially considered a first class source of protein with a superb amino acid profile. I get about 2/3 of my protein from whey these days, considering I used to only get about 1/3 of it from whey my results certainly haven't been hindered. I'm not suggesting getting it all from whey, I don't think that much dairy product would be good for you, but considering it's so cheap and the "whole food is better than whey" idea really holds no merit, I think it should be spoken about more positively.

    Other than that, this is a brilliant start Hopefully we can help out and get this page tip-top and this can work as a reference point that we can link people to in the future when they ask questions related to this stuff.
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    (Original post by WoodyMKC)
    Good effort mate, this is pretty good Certainly some room for improvement though. If we're adding Impact whey protein into the mix, we should at least make it fair since this is a budget bulking thread and use the cheapest/most cost-effective option, which would be the Unflavoured 5kg bag. Stats:

    Impact Whey Protein shake (with water)
    Price per serving - £0.23
    Calories - 103
    Protein - 21g
    Cost per 50g protein - £0.54
    Cost per 1000 calories - £2.23

    50g of protein from this stuff @54p is substantially cheaper than getting 50g of protein from eggs @69p, or any other source I've ever come across.

    I also disagree with the fact that you shouldn't be getting "too much" and that getting most of your protein from other sources is wiser. Whey protein, as I've pointed out numerous times on these forums, is officially considered a first class source of protein with a superb amino acid profile. I get about 2/3 of my protein from whey these days, considering I used to only get about 1/3 of it from whey my results certainly haven't been hindered. I'm not suggesting getting it all from whey, I don't think that much dairy product would be good for you, but considering it's so cheap and the "whole food is better than whey" idea really holds no merit, I think it should be spoken about more positively.

    Other than that, this is a brilliant start Hopefully we can help out and get this page tip-top and this can work as a reference point that we can link people to in the future when they ask questions related to this stuff.
    Thanks man

    I will stand my stance with getting a wider variety of proteins; as there is no harm in variety.

    And the protein I used was a typical myprotein chocolate brownie flavour 5kg bag, came out as 0.29p a scoop, so it worked out that eggs were cheaper - I may be wrong with my calculations tho
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    (Original post by Mikeunigains)
    Thanks man

    I will stand my stance with getting a wider variety of proteins; as there is no harm in variety.

    And the protein I used was a typical myprotein chocolate brownie flavour 5kg bag, came out as 0.29p a scoop, so it worked out that eggs were cheaper - I may be wrong with my calculations tho
    Yeah fair enough, just felt it necessary to state that if you want to get a large chunk of your protein from whey then you will get results.

    Your calculations were probably correct in which case (didn't actually check), but yeah, the unflavoured is MILES cheaper and since this a thread about budgeting, best to pick out the cheapest option in everything I feel I've actually become to prefer the unflavoured stuff as well, since it's almost tasteless it's not something you get sick of the taste of unlike most flavours of protein powder. As a treat I sometimes buy something like a Yazoo or other "thin" milkshake and then add some unflavoured whey to thicken it up, tastes a bit like a McDonald's milkshake
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    (Original post by WoodyMKC)
    Yeah fair enough, just felt it necessary to state that if you want to get a large chunk of your protein from whey then you will get results.

    Your calculations were probably correct in which case (didn't actually check), but yeah, the unflavoured is MILES cheaper and since this a thread about budgeting, best to pick out the cheapest option in everything I feel I've actually become to prefer the unflavoured stuff as well, since it's almost tasteless it's not something you get sick of the taste of unlike most flavours of protein powder. As a treat I sometimes buy something like a Yazoo or other "thin" milkshake and then add some unflavoured whey to thicken it up, tastes a bit like a McDonald's milkshake
    Ah fair enough mate, yeah I didn't realize people actually drank unflavoured tbh. Like I just imagine it would taste like bread of something haha
 
 
 
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