It’s time to BULK UP ! If you want to start packing on some serious muscle mass then it’s time to say bye bye to your ripped physique. Although, that doesn’t mean you have the free reign to eat anything you want because the fatter you get the longer you’ll have to cut and the harder it will be. The most important thing when it comes to bulking is to increase the amount of weight you lift, the training volume and your calories with the right kind of foods. So here is a list of 8 foods that will minimise fat gain and maximize muscle growth:
Chicken thighs are a nicer alternative to chicken breast especially if you’re bulking, the dark meat has a smoother texture while all the extra fat gives it a better taste and extra calories. Furthermore, chicken thighs are cheaper than chicken breasts so that means you get more food and quality calories for a cheaper price.
100 grams (raw) = 8g Fat 0g Carbs 24g Protein / 177 Calories
One of the best ways to get your protein in is by eating fatty fishes such as salmon because it is packed with essential omega-3 fats that reduces the risk of cancer, stroke, heart disease and diabetes. It also has anti inflammatory effects that will keep your joints healthy, especially when you start to increase training volume and the amount of weight you lift.
100 grams (raw) = 13g Fat 0g Carbs 20g Protein / 208 Calories
If you’re cutting then it’s probably a good idea to bin the egg yolks since that is where all the calories/fat is, but now that your bulking whole eggs are a great source of protein and healthy cholesterol.
100 grams (raw) = 10g Fat 0g Carbs 13g Protein / 143 Calories
Oatmeal contains complex carbohydrates and are full of fibre, this means that the carbs will be gradually released into your bloodstream so that your energy levels are kept consistent during your workout – perfect for a pre workout meal.
100 grams (raw) = 8g Fat
60g Carbs 9g Fibre 11g Protein / 375 Calories
Like oatmeal, sweet potatoes are another great source of complex carbohydrates and soluble fibre. They are jam packed full of carbs and vitamins/minerals, not to mention how versatile they are since they can be incorporated into tons of sweet and savoury dishes.
100 grams (cooked) = 0.2g Fat
20.7g Carbs 3.3g Fibre 2g Protein / 92 Calories
Extremely tasty and containing a large amount of fibre/protein lentils are the perfect food to add to your bulking diet. In fact out of all the legumes (the fruit or seed of such a plant) and nuts lentils contain one of the highest amounts of protein, but the benefits don’t stop there because lentils also improves your heart health and naturally increases your energy due to the high iron content.
100 grams (cooked) = 0.4g Fat
20g Carbs 8g Fibre 9g Protein / 116 Calories
Avocados are loaded with fibre and contain more potassium than bananas. Furthermore they can lower cholesterol, help relieve symptoms of arthritis and also help improve your cardiovascular health due to the high amount of antioxidants/vitamins it contains.
100 grams (raw) = 15g Fat
9g Carbs 2g Protein / 160 Calories
Nuts And Seeds
Eating just 10 grams of nuts a day will lower your risk of developing chronic diseases such as respiratory disease, diabetes, cancer and heart disease. Not to mention they make for a great snack inbetween your meals because of all the protein and fibre it contains.
100 grams (Peanuts) = 49g Fat
16g Carbs 26g Protein / 567 Calories
If you’re bulking and not including at least a few of these foods then your missing out big time because you could be making some serious gains ! If you have anymore questions about what you should eat to bulk up then leave a comment down below.