Bulking on a Budget: The Complete Meal Plan
It is hard trying to bulk on a budget. Protein is especially expensive, and when you need to eat around 2.2g per kilogram of bodyweight (1 per lb) to add mass, the cost of bulking can really add up. To help you gain muscle and bulk on a budget, we here at BudgetBodyBuilding.com have provided you with this budget bulking meal plan. And for more ideas, check out our list of Cheap High Protein Foods and Cheap High Protein Meals.
As you can see, following this plan means eating seven times per day. Spacing out your meals in this way kicks your metabolism into overdrive and gives your body the sustained energy and protein release that you need to gain muscle mass. Eating seven times per day may take some time to get used to, but stick with it, because it is vital to gaining muscle.
The following plan is for an 80kg (177lb) man looking to gain muscle, needing around 180 grams of protein per day and roughly 3000 calories. Yet everyone is different, so see how this programme works for you, and don't be scared to make modifications. Thus this programme is a good start, but feel free to tailor it to fit your needs.
Budget Bulking Meal Plan
|
Meal
|
Description
|
Protein
|
Calories
|
|
Wake-up
|
Protein shake
|
22
|
125
|
|
Breakfast
|
2 whole eggs 3 egg whites, 100g oatmeal
|
35
|
520
|
|
Morning Tea
|
300ml skim-milk, apple, 50g almonds
|
21
|
488
|
|
Lunch
|
420g baked beans and Tomato sauce (canned), banana
|
22
|
535
|
|
Afternoon Tea
|
Four slices whole grain bread, 185 g canned tuna
|
46
|
680
|
|
Dinner
|
Large baked potato, 100g frozen vegetables, 150g skinless chicken breast,
|
30
|
440
|
|
Supper
|
100g low fat cottage chesse, four slices whole grain bread
|
20
|
230
|
This plan provides 196g of protein and 3013 calories, so it is almost exactly what an 80kg male looking to gain mass needs. Yet everyone has different nutritional needs, thus it is impossible to create a one-size-fits-all mass buiilding meal plan. So feel free to play around with the plan to see what gets you building mass on a budget!
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