This a post from J1Q on BulkNutrition's Forums. This is an awesome thread, and I think all of you will find it just as helpful as the community over at BN found it.

Here is a link to the original post: http://forums.bulknutrition.com/?showtopic=19089

Enjoy~


I often hear in my journeys around forums and the gym, "How can you guys afford to eat the way you do?" Well, this got me thinking. So, i figured it was time to break out the calculator and get to work. I hate the thought of someone not making gains in the gym because they believe it costs to much money for them to get the nutrients they need to put on size. I am here to say, you can "Bulk on a Budget" and it not drain your checkbook dry.

I will be writing this up as a weeks worth of food. I will only be including food in this portion of the article, as i will hit on the supplements later on.

So, without further delay, lets take a look at our shopping list....

1- 2lb container of Quick Oats = $1.62
This has 31, 1/2 cup servings. 1 servings has a nutritonal value of 140 calories, 2.5 grams of fat, 26 carbs, 5grams of protein.
If you consume 2 servings of oats per day, that equals 15 days worth of servings. Which is well over a weeks worth for around $0.81/week.

7 Dozen Eggs = $4.83 ($0.69/dozen)
During a bulk, i try to consume a dozen large eggs daily. I usually break it down into 8 Whites & 4 with yolks.
The nutritinal value of one large egg is 77 calories, 5 grams fat, 1 carb, 6 grams protein. So, if eaten as suggested above you can consume 484 calories, 56 grams protein, 20 grams fat, 10 carbs.

1- bag of Chicken Breast = $8.99
It is hard to find a better source of lean meat than chicken. Most generally you will get anywhere from 7-10 chicken breasts in a bag. So, one bag should get you through the week. A single 8oz serving will provide you with around 220 calories, 46 grams protein, 1 gram fat.

7- cans of Tuna = $4.13($0.59/can)
Yep, we have all had our fill of tuna but honestly, how can you beat it. You get 150 calories, 32 grams protein, 1 gram fat

4 - boxes of Rice A Roni Brown Rice = $4.20($1.05/box)
This is an excellent source for your carbs. Hard to beat brown rice to get those calories and carbs in. 1 box should be enough for 2 meals. So 4 boxes will last you all week. 1 cup of brown rice has a nutritional value of 240 calories, 45 carbs, 5 grams protein, 2 grams fat.

1- 10lb bag of Potatoes = $3.50
i personally, wouldn't go through a bulk without potatoes somewhere in my diet. I make potatoes a staple while bulking. The amount of carbs you get from a single potatoe is almost unbeatable. I eat mine raw, bulk most people prefer to bake them. A potatoe is very low in sodium and saturated fat as well. It is also a good source of fiber. 1 large potatoe will provide you with around 280 calories, 64 carbs, 7 grams protein. Sweet Potatoes are also good if you wish to substitute.

2 - Loafs Weat Bead = $2.60($1.30/loaf)
Wheat Bread is yet another good source of fiber. I usually eat 4 slices per day. The value of one slice is 70 calories, 1 gram fat, 13 carbs, 3 grams protein

1 - Jar Peanut Butter = $1.20
Peanut Butter is a good source of calories. I would watch eating too much though, as it is also high in fat. 2tbsp of peanut butter has a value of 190 calories, 16 grams fat, 6 carbs, 8 grams protein.

4 - boxes of Kraft Mac & Cheese = $2.40
What bulk would be complete without Mac & Cheese. This will provide you with a nice amount of calories along with many needed carbs during your bulk. 1 cup of mac & cheese will get you around 260 calories, 50 carbs, 3 grams fat, 11 grams protein.

4 - cans Spinach = $2.80($0.70/can)
I know, i know many of you probably have your noses turned up about right now. But, the reason i throw spinach in the mix is because of it's incredible source of fiber and phosphorus. If you can, i would highly recommend adding this green into your diet. 1 cup of spinach has 50 calories, 1 gram fat, 7 carbs, 6 grams protein. If you just can't stomach the Spinach any other source of veggies is good. I will sometimes substitute it out with Southern Ranch Style Beans for a nice change.

1 - package of Lean Hamburger = $8.00
Another great source of protein. I would recommend at least 95% lean to cut down on some unwanted fats. You can prepare this numerous amounts of ways. You could probably eat a different meal everday preparing this in various fashions. 1 3oz patty is loaded with 151 calories, 22 grams protein, 6 grams fat.

2 - gallons of milk = $7.00(3.49/gallon)
During a bulk i like to mix my protein with milk. With 8 ounces of milk, you get 10 more grams of protein and about 80 more calories in your shake.

Well, that just about sums it up. I would throw some fruit in their. I left it open as most fruits are generally all good. I personally choose banannas for the potassium benefits.

Now that we have a genral idea of the foods we will most likely include into our bulk, lets look and see how much we will be set back weekly. It appears our grand total for a weeks worth of food will be right around $47.00. Not to bad if you ask me. Not when you consider that a few of those will last you a little longer than a single week and the breakdown of nutritional values daily.
Everything i listed equates daily to somewhere approximately around:

2665 Calories
220 grams Protein
261 Carbs
59 grams Fat

I believe this to be a good start and basis for a bulking cycle. Once you throw in a couple of protein shakes and a couple tbsp's of Flax Oil and/or Fish Oil you will be above the 3000 calorie mark and above 300 grams protein.

So, in conclusion i believe we can all go through a bulking cycle without it breaking the bank.

Great post!

I've often stressed that you do not need to be rich to bulk. One can even eat steak several times a week without breaking the bank. You just gotta learn how to shop properly! Only buy on sale. Talk to the butcher at the grocery store and ask when meat goes on sale (some stores do it on certain times or days of the week). Look at "price per pound" rather than "total price." Don't buy flank and t-bone and filet of course. Buy in bulk if possible. Learn to deal with the rubber texture and taste of round and cheap cuts. Broil in a big broiler pan and save in the fridge.

Buy steel cut oats, grind in coffee grinder and put into protein shakes. :)

glad you liked it, i personally find this to be sticky-worthy =)

Interesting, but this guy's obviously neither a nutritionist nor an economist.

I wouldn't recommend Kraft Macaroni and Cheese to be a staple of any healthy diet. The saturated fat, the sodium, the artificial colorings.... And although people think of it as a bargain food, it's much cheaper to make a version with whole wheat macaroni bought in bulk with a sauce made from cottage cheese.

Wheat bread is NOT a good source of fibre. Wheat bread is bread made from wheat flour, whether refined white or whole wheat. Be sure to look for 100% whole wheat bread.

How much spinach is in a can? I can buy a whole bag for 99 cents, and it tastes much better fresh than canned or frozen.

I would think that bulk brown rice would be considerably cheaper than Rice a Roni, but I don't keep track of how much I pay, so I'm not sure on that one. Same deal with oats. Buy them from the natural food store.

Can you really buy eggs for 69 cents a dozen? I quite often pay $2.25/dozen where I live.

He missed out many of my favorite cheap things to eat:
tofu and texturized vegetable protein
kidney beans and all other legumes
barley, buckwheat, and other whole grains
broccoli, cauliflower, cabbage, tomatoes
yogurt and cottage cheese
oranges, bananas, watermelon, and other seasonal fruits and vegetables.

He also failed to mention that a bulking diet does not need to be high protein. 1 g of protein per kilogram of body weight is sufficient for most people. That's the cheapest way to get the price down is to substitute carbs and fat for protein.

That diet also seems to be seriously lacking in fibre. A person eating a 1500 calorie diet should be aiming for at least 25 grams of fibre per day, and this one doesn't look like it even comes close, even with twice the calories. I'm not sure about the other vitamins and minerals, but I wouldn't be surprised if they come up pretty short as well.