With the 2015 right around the corner, many people will be committing to their New Year’s Resolutions. While for the majority of people this will include some sort of weight loss goal, there are others who want to achieve the opposite. This article is dedicated to those who are in the noble pursuit of bulking up and getting swole.

In our previous blog post, How to Build Muscle, we explained how muscles grow and offered some practical training suggestions. In this post we’re going to focus on eating big to get big. In a recent interview with a friend and colleague, Adam Klymkiw, he shared some excellent tips on how to increase your caloric intake with out straining your wallet. Most gym rats and college students who lift know the struggle of meeting your calorie and macro needs to make gains on a tight budget. Because let’s face it, eating enough to gain some serious mass can get expensive! But it doesn’t have to be… check out the video below to learn how to Bulk on a Budget:

Here are just a few of the suggestions we discussed about how to still make gains when your budget is tight:

  • Be on the look out for grocery store coupons, flyers, discounts and specials.
  • Know which grocery stores in your area have the best prices.
  • Buy bulk – shop at bulk food stores or discount “wholesalers” like Costco, Bulk Barn, etc.
  • Choose high nutrient, high calorie, low cost foods like – eggs, potatoes, rice, pork, beans, oats, etc.
  • Buy big bags of low cost carbs – huge bags of potatoes, rice, etc.
  • Buy larger cuts of meats (ie: whole chicken rather than boneless chicken breast)
  • Prepare large amount of food in advance for the week, and store servings in containers in your fridge.
  • For disposable foods, if you buy in bulk simply freeze the extra to thaw and eat later.
  • Look for different, exotic cuts of meat that are more economical (ie: liver)
  • Buy high-fat foods for low cost calories ie: nut butters, oils, mixed nuts, etc.
  • Some canned food can be a decent value, ie: canned tuna, canned beans.
  • Use the power of liquid nutrition! Blend up a Calorie-Bomb Shake! (Watch the video for details!)
  • For fruits and veggies, buying frozen may be a good option.
  • Find out which supplements you should even bother with if on a budget (Watch the video to find out)

Those are just a few of the tips you’ll discover in this video. Watch it for more great advice and be ready to take notes!

We also discussed how to estimate your caloric needs, because although you need to train hard and eat a LOT to put on significant muscle mass, if you go overboard and just stuff yourself with everything you can chew, you could dirty-bulk your way to getting fat. You don’t want that. So we suggest that you track your caloric intake using an app like My Fitness Pal, and aim for about 20 calories per pound of body weight daily, at least until you get an idea of how much food you need to grow.

The key is to focus on progressive strength training, plenty of rest, adequate protein, carbs, and fat, and a slight caloric surplus.

If you have a question or comment, share it in the comment section below.

Now go feed the machine… it’s time to grow!