Unless you start relying on meal replacement products, which is not the best option, it can take a lot of time and work to both prepare all of these meals and then try to fit them into your stomach.
There’s another obstacle that you’ll become increasingly aware of and that’s your ever-expanding grocery budget. In rough economic times such as these, you might find that you have to budget your grocery spending, which makes it even harder to fit in the calories necessary to start growing. Creating a mass-building diet on a budget can be tough, but with a few minor changes to the types of foods you’re eating, you can effectively boost your total caloric intake without boosting your total grocery bill.
Here’s how to create a mass-building diet on a budget.
Shop the bulk bins
Rule No. 1 when creating a mass-building diet on a budget is to stop at the bulk bins when you walk into the grocery store. You can get a number of products here that pack a powerful caloric punch and don’t cost a fortune. Examples include nuts, which are a tremendous source of healthy fats; pasta, which is great for pre- and post-workout meals; dried fruit, which is the perfect good snack to have on hand; and bulk rice, which is a quick staple to eat with your meals.
You can also get dry rolled oats, which can be eaten either cold with milk like regular cereal (this is less filling than cooked oatmeal, which will help you get your caloric intake higher), or tossed into your protein shake for additional slow-burning carbs that will enhance your muscle glycogen reserves.
Don’t eliminate the yolk
If you’ve typically shunned egg yolks in the past for fear of their cholesterol or total-fat content, it’s time to add them back into your diet if you’re creating a mass-building diet on a budget.
It’s been demonstrated that having one or two egg yolks a day can actually be part of an overall healthy diet, plus the additional small amount of saturated fat can help boost testosterone levels slightly. Furthermore, at 60 calories per yolk, it’s another way to squeeze a few more calories into your day.
With eggs being one of the cheaper protein options out there, this definitely is a cost-effective way to meet your needs.
Always have peanut butter on hand
You already know nuts are a good option for a healthy source of fat, but don’t overlook peanut butter as well. At only a few dollars a jar, it’s great to add to shakes, smear over bagels (another source of high-density carbohydrates that will boost your caloric intake) or added to your morning bowl of oatmeal. Just watch out for the popular kid brands, as these contain a lot of added sugar. Instead, opt for natural peanut butter that has the oil on top.
Avoid costly supplements
Some of you may be in the habit of spending good money on supplements each month, which is another bad habit to correct if you want to keep your budget in check.
The truth is that with a good training program and a proper diet, many of those supplements aren’t going to add many additional benefits to your training; therefore, you aren’t going to be sacrificing much by not using them.
The main supplements you should still be using are a multivitamin, fish oil, whey protein powder, and possibly creatine (which is a cheap supplement anyway). Adhering to these basics will allow you to do without the rest.
Utilize skim milk powder
Finally, the last thing you should consider doing is to add some skim milk powder to your diet. With an average of 100 calories, 9 grams of protein and 13 grams of carbs per three tablespoons, it’s a simple way to boost the nutritional value of your shakes or oatmeal. Most people find they actually prefer the taste of protein shakes when skim milk powder has been added, due to the fact that it makes for a creamier and thicker consistency.
budgeting for bulk
So, be sure you keep these ideas in mind as you go about creating a mass-building diet on a budget. If you also watch for sales on meat products, you can purchase larger quantities and freeze portions for later use.
NOW LETS GET TO THE KILLING ZONE..MASS BUILDING EXERCISES!!
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.
Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.
Now, you might even want to grab a bench and practice sitting down normally just so you can get a feel for the movement. To really hit your quads (which is the muscle that you want to focus on with this exercise), go down to just above parallel, in order to minimize the emphasis on your glutes, before starting the ascending portion.
DEATHLIFTING.
This exercise should be done on the days that you work your back. This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back. Deadlifts can be done anytime in the workout, but it is probably best to do it later in your workout.
I've always found that if I have a pump in the working muscle, it is easier to work it in other exercises. Since deadlifting pulls in aspects of your legs as well, the more of a pump you have before this exercise, the more you can emphasize your back. You can do this with a narrow stance, with your arms outside of your knees
An alternative way is to have a "sumo" stance with your feet very wide apart and arms inside your knees. Either way, the key is to have strict form, arch your back, and keep it that way throughout the movement.
BENCHEPRESS:
To most people, this is the bread and butter to building their chest. However, most people perform this movement with very poor form. It seems like every time that I look at the people bench pressing in the gym; over half are using terrible form by squirming on the bench, lifting their butts off of the bench, or dropping the weight on their chest. I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.
If you push at all towards your feet, the weight will feel much heavier. This is what you will tend to do with extremely heavy weight or late in a set. Avoid throwing the weight up, instead, put the emphasis on actually pushing with your chest muscles.
To do this, try flexing your lats throughout the set. I do this, and it makes my chest flex automatically. If that doesn't work, put a little bit of force in trying to touch your hands together at the top of the repetition without actually moving your hands.
MILITARYPRESS:
This is an exercise that you want to do when you work shoulders. It is a good idea to go ahead and have a pump before you do this movement. I prefer to do these by pressing the weight behind my neck, not in front. This because I simply feel it more in my shoulders this way. However, you can do as you please.
Military press is very good for getting that wide and thick look up top. Again, there is also a groove for this exercise as well. Basically, if you are going behind your neck, you want to make sure that your elbows are back throughout the entire set. You don't want to come down to your neck and push the weight up while your forearms are at a funky angle to the bar.
You want your forearms to be perfectly perpendicular with the bar. Use about the same width that you use on bench press. If you have a relatively narrow grip for bench press, then go a little wider with military press.
Be cautious of the position of your lower back and butt throughout the set. Usually, you tend to deviate from the back of the bench as the set progresses. Make sure that you keep your lower back and butt pressed against the back of the seat.
DO THIS :AND I promise that if you incorporate these exercises into your workout and really emphasize them, you will get results. Go as heavy as you can using perfect form and you will definitely obtain the maximum benefits to these exercises. Remember, it's always a good idea to get somewhat of a pump in the working muscle before performing any of these movements. Also, try to incorporate 2-4 other exercises per body part in addition to what I have listed depending on the body part worked.
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