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If you are a naturally skinny person and you go walking down the beach encountering all of those simply amazingly looking hot bodies that are stacked in the places they need to be stacked, don’t you just start to feel a little tiny bit jealous? Skinny arms and skinny bodies are curses that, luckily, are pretty easy to solve and which solution also happens to be sort of fun: Just eat more!
But be careful, you should know exactly what to eat and how much of it to not go overboard. We got you covered on that one. Forget about being some 95 pound skeleton with barely any meat hanging on, learn which are the best foods to bulk up and start building towards your ideal body.
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What are the best foods to bulk up?
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Sweet Potato |
| This recommendation came from David Brett from Bretts Fitness Tips LLC, you can find out more about David Brett here, or read more about their recommendation of Sweet Potato below. |
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| Sweet potatoes are a fantastic source of quality carbohydrates. Often times when you bulk, you end up eating a ton of simple sugars and/or carbs. While these types of foods are calorie rich, which is good for when you bulk, they end up building poor eating habits, plus they can be tough on your insulin levels. Sweet potatoes are a great option because they provide complex carbohydrates, meaning that they are slowly broken down over time. This give a long lasting supply of energy that will fuel you for your workouts. Sweet potatoes are healthy, calorie rich, and delicious! |
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Milk |
| This recommendation came from Nick Rizzo from Run Repeat, you can find out more about Nick Rizzo here, or read more about their recommendation of Milk below. |
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| Milk is calorie dense while also being rather nutritious. A tall glass provides you with the fats to support your endocrine system, protein to help add on muscle, and sugars for recovery after your workouts. |
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Bagel |
| This recommendation came from Nick Rizzo from Run Repeat, you can find out more about Nick Rizzo here, or read more about their recommendation of Bagel below. |
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| Nothing special here. It is what it is. Just calorie dense, carbohydrate-packed, and delicious. If possible, opt for the whole grain or multi-grain to at least have some nutritional value and helping maintain your carbohydrate intake as complex carbs. |
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Peanut butter |
| This recommendation came from Nick Rizzo from Run Repeat, you can find out more about Nick Rizzo here, or read more about their recommendation of Peanut butter below. |
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| Peanut butter is another super calorie dense treat. The best part is, it pairs perfectly with milk and it goes great on a bagel! The high calories, poly-unsaturated fats, and protein will help to keep you going up in weight, pack on some muscle, and support those strength grains. |
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Skinless Chicken Breast |
| This recommendation came from Jamie Hickey from Truism Fitness, you can find out more about Jamie Hickey here, or read more about their recommendation of Skinless Chicken Breast below. |
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| Chicken breast is a staple when creating a nutrition plan for a bulking cycle. High in protein and amino acids, low in fat and carbs it’s the perfect lean protein to build muscle. |
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Single Hummus Packets |
| This recommendation came from Jamie Hickey from Truism Fitness, you can find out more about Jamie Hickey here, or read more about their recommendation of Single Hummus Packets below. |
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| Rich in Fiber, Protein, and iron. Hummus can be the main ingredient in any meatless meal. Carrots and hummus are a great mid-afternoon snack. Most people make the easy unhealthy choice if they arrive home hungry and tired. A mid afternoon snack such as carrots and hummus will make you arrive home energized, ready to make a healthy meal for you and your family. |
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Kirkland Berry Blend |
| This recommendation came from Jamie Hickey from Truism Fitness, you can find out more about Jamie Hickey here, or read more about their recommendation of Kirkland Berry Blend below. |
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| This frozen bag is a blend of blueberries, blackberries, and raspberries. Convenient and full of vitamins, fiber and antioxidants. |
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Organic Nut Packets |
| This recommendation came from Jamie Hickey from Truism Fitness, you can find out more about Jamie Hickey here, or read more about their recommendation of Organic Nut Packets below. |
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| Nuts are a good source of potassium, which helps lower blood pressure. Nuts are low in saturated fat and high in unsaturated fats. Just a handful does the trick. A handful of nuts is about 150 calories. A bowl of nuts can be 800 calories, so be mindful. That is what makes these packets so great. Recent research from the Antioxidants Research Laboratory at Tufts has demonstrated an antioxidant synergy between flavonoids and vitamin E in nuts. |
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Garlic |
| This recommendation came from Jamie Hickey from Truism Fitness, you can find out more about Jamie Hickey here, or read more about their recommendation of Garlic below. |
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| If you or your family love garlic, buying heads of garlic in bulk is a great choice. Garlic has antioxidants that help prevent cancer. In addition, garlic helps to lower cholesterol levels. |
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Almond Butter |
| This recommendation came from Jamie Hickey from Truism Fitness, you can find out more about Jamie Hickey here, or read more about their recommendation of Almond Butter below. |
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| A great source of potassium (which helps lower blood pressure), low in saturated fats and high in unsaturated fats. Recent research from Tufts University has demonstrated an antioxidant synergy between flavonoids and vitamin E. Almonds are a good source of riboflavin, magnesium and zinc. |
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Skinless Chicken Breast |
| This recommendation came from Shawn Lim from New Age Polish, you can find out more about Shawn Lim here, or read more about their recommendation of Skinless Chicken Breast below. |
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| The key to bulking is to increase your calorie intake, while doing regular workouts like weight lifting. One of the best foods to help with bulking is skinless chicken breast or salmon with eggs. Other proteins you can include in your meal are milk, avocado and fish. For a start, you can switch from 3 large meals to 5 small meals a day with minimal carbs e.g. pasta and bread. Gradually, you should work towards increasing your daily meals to 8 small ones that are fully protein. This would really aid in bulking up. Use a calorie counter to see if you’re taking in enough calories. |
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Oats |
| This recommendation came from Chris Scott from Institute of Culinary Education, you can find out more about Chris Scott here, or read more about their recommendation of Oats below. |
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| Nuts provide tons of protein and the shelf life for them is long. They can be added to different foods such as salads or even ground up and used in breads. They can also be used to thicken certain dishes. Oats provide an amazing amount of carbs. They’re great in making granola, muesli, or even in baking breads and muffins. Nothing like whole oat pancakes to start your day! |
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[su_box title=”Who contributed to this article?” style=”noise” box_color=”#d26a3a” title_color=”#000000″ radius=”0″]
David Brett from Bretts Fitness Tips LLC
Nick Rizzo from Run Repeat
Jamie Hickey from Truism Fitness
Shawn Lim from New Age Polish
Chris Scott from Institute of Culinary Education
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