If you want to bulk up from a slim frame, you'll need a serious calorie surplus and concentrate on bulking foods.
Seriously increasing muscle mass can take a while, even for the heavier-set guys, but it can seem an age away if you’re naturally slim. Slim guys who make the grade and successfully bulk up have grim determination and willpower to see it through. Bulking up means paying close attention to your nutrition and consuming the right quantities if you want to build muscle.
Certain foods can help fast-track you to success, and it’s essential to keep these in mind if you’re deadly serious about packing on the bulk. Protein, healthy fats and carbs should be your top muscle growth, repair, and energy priorities.
Let's have a close look at some of the best foods for bulking…
Eggs are necessary to pack the high quantities of protein needed to bulk up. They contain leucine- an essential amino acid that will help propel you forward in your bulking journey. Eating just two eggs daily can increase your muscle mass by over 50% over 12 weeks.
Eggs are versatile and can be eaten for breakfast, lunch or dinner, so cleverly scheduling them into your daily menu should be reasonably straightforward.
Packing in the carbs is essential for bulking up, and potatoes have this in abundance. Potatoes are another versatile food that can easily be added to daily meals.
The more carbs you have, the more energy and effort you’ll be able to put into your workouts; you can push harder and longer for more significant gains. You’ll get around 30g of carbs per medium-sized potato, vitamin B, potassium, iron, and no cholesterol whatsoever.
3. Ground Beef
Ground Beef is an excellent source of high-quality protein, with around 27 grams per 100-gram serving and a high percentage of zinc and iron. It has excellent bioavailability, so your body can use it effectively when working out.
A recent university study found that those who consume beef regularly saw their muscle growth jump by 50% compared to those who consumed no beef. Beef contains many essential amino acids, which can spur muscle growth when consumed in decent portions. Slim guys who consume between 2oz and 6oz of ground beef before a workout will significantly elevate their chances of rapid bulking.
4. Brown rice
Brown rice is packed with healthy carbs and has long been an essential part of a bulking diet, and it’s highly versatile as it can be used as a part of a main course or a side dish alongside protein-packed meat.
The slow-digesting carbs are perfect for packing muscle in the gym and seeing you through your workout. It’s high in Protein, Vitamin B-Complex, which is excellent for helping your body’s metabolism. It’s a great alternative for those looking to avoid dairy sources.
5. Whole Milk
Drinking whole milk as a regular part of your bulking diet is a “must” as it will help fast-track your body to get the amino acids working to build and repair muscle. This is due to its high Vitamin B12 and Selenium content which are both great for making protein work more efficiently.
Whole milk is a healthy route to weight gain as it contains several healthy nutrients, casein, and saturated fats and is a rich source of calories.
Avocados are the best fruit for those looking to bulk up with their plentiful fibre content, vitamins, potassium (more than bananas), and magnesium. They’re also an excellent source of healthy fats and plenty of calories to help you with your surplus. Studies have also suggested that they can help lower cholesterol levels by reducing LDL cholesterol and boosting HDL cholesterol, reducing the risk of heart disease.
7. Peanut Butter
Nuts are an excellent choice for bulking as they contain plenty of calories and protein and won’t take up too much room in your stomach. Peanut butter is a tremendous boost for your bulking nutrition and has around 4 grams of protein, 8 grams of monounsaturated fats and 500 calories in each tablespoon serving. Not only will peanut butter give you an extra energy boost, but it’s also great for recovery.
Look no further than beans for a plant-based protein source that is great for bulking. With zero cholesterol and packed with fiber, zinc, iron and potassium, beans are a great food source for those looking to rapid-bulk. Kidney beans are one of the best to go for as they contain 21 grams of carbs and are very high in protein. Chickpeas are also a fantastic source of carbs and are well worth incorporating into your bulking diet.
Hard gainers know that oats are a brilliant muscle-building food, packing around 50g of carbs per cup. It’s the perfect slow-digesting carbohydrate and is backed with B vitamins. It’s great for gaining muscle and strength. They’re rich in fiber and contain minerals that have been known to increase muscle glycogen content. This means you’re likely to experience increased endurance in your workouts and speed up your recovery.
10- Olive Oil
Olives and olive oil are often overlooked when it comes to fueling your bulk, but when it comes to increasing your recovery period, you’ll be glad you added this to your diet. Olives contain properties that decrease inflammation, meaning shorter recovery periods and shorter recovery periods mean more time to work out. They’re also great for your heart and for lowering blood pressure.
Ready to bulk up?
It’s essential to closely examine your nutritional intake if you want to put on some serious bulk. A decent workout program alongside the right fuel will head you in the right direction. If you’re going to supercharge your workout, look at Crazybulk’s range of steroid alternatives and hardcore bodybuilding supplements for bulking.