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Pack On Weight For Less Than $10 A Day!

Pack On Weight For Less Than $10 A Day!

You’re sick of being skinny. Tired of being picked on and pushed around. You don’t want to be puny and overlooked by the girls anymore. You want respect, the confidence to hold your head up high. Whether you’re on the beach or on your favorite piece of gym equipment, you don’t want to be ridiculed or pushed aside. Instead, you want tall, mountainous biceps. You want broad, manly shoulders. Who wouldn’t?

Regardless of the reason, we all want to be bigger. But who is willing to put in the time and the effort? There’s an inverse relationship between how much we want something and how easy it is to obtain. The things truly worth having can’t be bought with money – you have to earn them with hard work and patience!

Building a dynamite physique is no different. You can’t just walk into a Woolworth’s and buy a body that will blow people away. You have to roll up your sleeves and apply a little elbow grease. Now some of you are going to make excuses. You have a super fast metabolism. You eat all the time, but can’t put on an ounce of muscle, honest. You don’t have time to eat. Well, I’m here to tell you that where there’s a will, there’s a way.

Here, we’ll talk about why many inexperienced lifters fail in their quest to add muscle. The reasons may surprise you. We’ll also outline a basic strategy to help you gain the quality weight you’ve always wanted by focusing on three staple foods found in every kitchen (it can all be had for less than ten dollars per day). We’ll also discuss how to use shakes effectively and even provide a far out recipe! Finally, we’ll provide some really useful tips for staying with the program to help make your physique dreams come true.

BODYBUILDING ISN'T FOR WIMPS 

Do you know why most inexperienced weightlifters fail at getting big? Is it because of bad genetics? Maybe the gym doesn’t have enough machines? The answer is very clear: They just don’t eat enough, plain and simple. Instead of “doing” more, some people “listen” too much – that is, listen to their stomachs that tell them to stop eating because they are feeling a little full. You know who you are. The ones who say they eat all the time. The ones who complain that they’re always full, how they can’t eat another bite. The ones who say they’re just too busy to eat.

But let me ask you this. After your first hard set in the gym, do you go home because you’re a little tired? Or don’t have enough time to finish because you have to get back to more important things? Or do you gut it out for another hour, making sure you blast all of your exercises? The same principle applies to eating. If you stop eating because you feel a little full, chances are, you’ll never get bigger. If you skip a meal because you’re too busy, you’ll fail in your quest. So what’s the problem? Is your stomach really too small or do you just lack the discipline? Can you stomach what it truly takes to get big?

Listen, this sport is hard. Bodybuilding isn’t for wimps! You need the heart of a champion. You have to make the time to ensure success, put the work in both in the gym and at the kitchen table. Some make the mistake in thinking that to sculpt a superstar physique, you need to spend more time in the gym, bombing your muscles every single day. Of course weight training is very important. But the real key to success lies not with the weights and barbells, but with the knife and fork! To achieve your goal, focus more on the dinner plate, not the 45-pound plate.

 

PackOnWeight

BREAKFAST OF THE CHAMPIONS 

Bodybuilding is about the basics – basic compound movements done regularly and with effort. This idea applies to eating as well. Many newcomers make the mistake of overcomplicating things. They get caught up with the latest fad diets they read about in popular magazines. They spend more time reading and creating elaborate meal plans, instead of actually trying out tried and true ones. Once again, these wannabe bodybuilders fall victim to “listening” (or in this case, reading), without enough “doing”.

Thus, the typical training tenderfoot is restrained by his own limited desire, his curbed appetite for reaching his physique goals. Instead of just stepping up to the plate and eating more, he thinks too much – he relies on the advice of so-called gurus everywhere and tries on one fad diet after another like so many hats. So what’s the answer? Very simple – the answer consists of two words: Dedication and simplicity. Armed with motivation and desire, you can make your dreams come true. Equipped with a basic, easy to follow diet program, you’ll be quickly on your way.

Just how basic can an effective bulking diet be? How about three items? We will use three of the most common breakfast foods around. These foods are can be found on any farm and end up in kitchens all over the country: whole milk, farm fresh eggs, and a loaf of bread. These three inexpensive staples can fuel the young bodybuilder’s growth when used wisely throughout the day. At this point, you might be scratching your head, wondering if we’re crazy – just a loaf of bread, a gallon of milk, and a dozen eggs? Yes. We call it the Farmer’s Diet.

But before we check out each of these foods in more detail, a few caveats are in order. Though these foods can provide the foundation for a bulking diet, your daily intake of foods should not solely consist of bread, eggs and milk while on that diet. Variety is the spice of life and this is just as true in bodybuilding as with anything else. So eat your veggies, including sweet potatoes, along with brown rice, yams, pasta, poultry, beef, fish and pork.

Let’s start by looking in the cupboards for a simple loaf of bread. For $3.39, you can find a carbohydrate-rich source of food that won’t cost you a lot of dough. You’ll get a total of about 20 super-soft slices you can snack on throughout the day, and each slice will deliver about a gram of fat, approximately double that in protein, and roughly 12 grams of carbohydrates. Best of all, for even more calories, you can use spreads to your advantage. Peanut butter and jams are all great options.

Next, open the icebox and take out a gallon of ice-cold milk. You’ll need something to wash down that bread with. This item will check in at $3.89 a gallon. You get 128 ounces of a wholesome beverage that packs quite a caloric punch and is also chock full of vitamins and minerals. If you were to divide that up, you’d get 8 servings at 16 ounces, and costing around forty cents per serving. For a quarter, dime and a nickel, you get plenty of calories and a nice balance of protein, carbohydrates and fats. All three are important for the athlete looking to add size and weight.

Last but not least, the incredible edible egg. Some call the egg the bodybuilder’s perfect food. Each egg gives you 6g of protein, no carbohydrates and some good, unsaturated fats. Now some worry that eating too many eggs will lead to high cholesterol levels. It’s not dietary cholesterol you need to worry about. It’s saturated fat. And remember, testosterone is made from cholesterol! Some elite bodybuilders will eat half a dozen eggs at breakfast alone, so start cracking!

Taken together, the Farmer’s Diet consisting of a loaf of bread, a dozen eggs, and a gallon of milk will only cost you $9.97 per day. That’s a little over ten bucks a day for a solid bulking foundation! The Farmer’s Diet will add close to 4500 quality calories per day, more than enough for any serious athlete when taking his entire diet into account. Here’s the macronutrient breakdown:                 

• Milk (whole, gallon, $3.89): 2344 calories, 124g protein, 204g carbohydrates,128g fat

• Eggs (large, dozen, $2.69): 852 calories, 72g protein, 0g carbohydrates, 60g fat

• Bread (white, loaf, $3.39): 1300 calories, 40g protein, 230g carbohydrates, 25g fat

Daily Totals: $9.97, 4496 calories, 236g protein, 434g carbohydrates, 213g fat

Let’s break down the Farmer’s Diet into more detail. Assuming you eat six meals throughout the day. Each meal would then consist of the following:

• 21 oz. glass of milk

• 3 slices of bread

• 2 boiled eggs

That’s it. Could you really pack on weight just by eating this simple meal, six times a day? Absolutely. While the Farmer’s Diet is simple, it will work because it will provide plenty of calories to sustain growth. That’s the real key. What matters most are calories and which foods you choose to eat.

The Farmer’s Diet is illustrative; it provides an example. Your own diet doesn’t have to include milk, bread and eggs. You could replace these three with other staple foods like yams, potatoes, rice, veggies, poultry, fish, and beef. At the end of the day, you need to make sure you’ve eaten enough. Theories and fads may be food for thought, but all the fancy ideas in the world won’t pack on weight. For that, you have to eat real food – and eating is what separates men from the boys.

SHAKE THINGS UP

When you’re eating four, six or eight square meals, the day can get really long, fast. Foods rich in fiber and fats can sit in your gut for a long time and digest slowly. With all those meals, you might end up feeling full and sluggish and tired. So while the day starts strong, it might go out with a whimper. Here’s where a simple strategy can help, one that will help you add even more calories. When times get tough, shake things up!

A delicious and nutritious shake can help you quickly obtain calories. Why shakes? For starters, shakes are tasty and very convenient. All you need is a blender or a shaker cup and you’re good to go. As shakes are a liquid source of calories, they will be digested quickly and efficiently. In other words, a shake won’t sit in your stomach for hours. This is especially important when you are eating a whole food meal every few hours. Calories that don’t keep you feeling full are vital.

So should you stock up on shakes all day long? The answer is a resounding no! Shakes are not meant to replace whole foods. They aren’t miracle supplements that will magically help you gain weight in a shorter period of time. Good, quality weight gain takes time. You can, of course, replace a meal with a shake. You can add a shake between a meal or two. Finally, you can top off a whole food meal with some liquid calories. There are many strategic ways to use a shake effectively and efficiently. Remember, a shake should be used to supplement your weight gaining goals.

When using a shake, feel free to use your imagination and add ingredients to really powerize that drink. Here’s a quick recipe that’s sure to taste good and help you add weight. Start by using a quality high protein, low sugar weight gainer in a basic flavor like vanilla. For our recipe, we prefer Vanilla Ice Cream flavored Real Gains because it contains superior sources of protein, important fats and fiber. Some old time bodybuilders used to use heavy cream for their shakes, but for our recipe, we’ll stick to whole milk.

• 3.5 scoops of vanilla Real Gains (605 cal, 5g fat, 88g carbs, 52g protein)

• 10 oz whole milk, cold (170 cal, 10g fat, 10g carbs, 10g protein)

• 1 medium-sized banana (105 cal, 27g carbs, 1g protein)

• 2 tablespoons of peanut butter (188 cal, 16g fat, 6g carbs, 8g protein)

• Ice

Place all the ingredients in a blender and mix for 10-15 seconds. Pour the shake into a tall glass and you’re all set. With this delicious shake, you get a whopping 1068 calories from 71g of protein, 131g of carbohydrates, and 31g of fat. Now add those 1068 calories to the Farmer’s Diet and your grand total is 5564 calories per day.

Without a doubt, a nutrient-dense shake can really help you out of a tight spot when looking to get big. Use one smartly and only as needed and a shake could mean the difference between meeting your daily intake of calories and missing it day after day, week after week, and month after month.

TOP 10 TIPS FOR GETTING BIG  

OK, let’s summarize everything and list the most important things to do and avoid when trying to pack on weight:

  1. Simplify your diet: Don’t overcomplicate things and fall for fancy, complex diet plans.
  2. Eat big: When it comes to eating, go big or go home; at home, eat some more.
  3. Lift heavy: Train big and be consistent; as with eating focus on the basics like compound movements.
  4. Add in increments: Whenever you can, add an extra serving to meal; add an extra meal to the day; add extra calories using a small shake at the end of a meal.
  5. Shake it up: When you’re full, add a shake; also add foods to that shake (such as peanut butter, fruit, ice cream).
  6. The right meat: Instead of white meat, focus on red meat.
  7. Carbs are your friend: When it comes to gaining weight, don’t neglect carbohydrates.
  8. Move up: Instead of water, use skim milk; if that doesn’t work, move up to whole milk or even cream.
  9. Avoid cardio: If you can run, jog. If you can jog, walk.

10.  It’s a marathon: When it comes to bulking, it’s a marathon not a sprint so take your time and do it right.

As any muscle head will tell you, meals are an important part of the bodybuilding equation. When you bomb your muscles with one intense workout after another, you can’t afford to let a weak, inadequate diet hold you back from making explosive gains and obtaining an unreal body. Plan a simple, basic, effective diet and then stick to it. When you do, you’ll soon find more meat sticking to your ribs.

Comments (39)

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Posts: 0
Each meal has two WHOLE eggs?
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Location: San Jose, CA
Age: 61
Posts: 231
As Antoine said . . . good for students . . . am forwarding this to my son in college now. Already has Evan's article. KISS . . . works and is cheap.
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Location: Long Island, New York
Age: 21
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Boom! perfect for offseason, thank you!
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Posts: 7
Yea I just saw that a few minutes ago. It's a good place to start if you are strapped for cash or just want to keep things simple. Personally, those things are on my list every go 'round, with some nice extras to make my meals a lil sweeter. Still wont spend more than $70 or so either way.
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Posts: 3311
@PoundforPoud Looks like Animal and Evan Centopani raised the bar with meals for a week on $50... http://www.youtube.com/watch?v=MNctsEFp7Zs
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Posts: 7
Thank guys, this has been a "re-eye opener". While deployed I followed a very similar diet at the DFACs in Iraq. I went from a puny 145lbs to 192 in 8 months (Not 100% muscle, but I definitely wasnt fat)!! However, when I returned home, there was no one there to cook meals for me, so I ended up in a slump. That was 3 years ago, and I'm just now getting back on track. This article will definitely help me when I start looking at my fridge after a long hard workout. Printed and stuck to the refridgerator already.
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Posts: 0
right on guys, well said!
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Posts: 3311
Thanks fellas... So much out there encourages lifters to make things more complicated than it has to be from the ads to the mags. Simplicity. Thats the key. Keep it simple but be dedicated, esp. with the food and the iron.
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Location: Salt Lake City, UT
Age: 30
Posts: 2
Loved this article! Bodybuilding can get expensive, its nice to see a company as big and well known as Universal understanding the struggles. I'm a fan for life!
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Location: Santa Clarita, CA
Age: 26
Posts: 0
What a great Article...new to the Universal site and already seeing great articles and forums. PUMPED
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Location: Vancouver, WA
Age: 23
Posts: 0
I saw this in a magazine, this article, and got very excited. Being on the low side of the money and eating good, maybe not the "Cleanest" food, but good wholesome meals can be a bit of a challenge. I had been doing exactly what this article explains, over complicating everything. I read this and said, "Ahh, just what I need." I am currently spending about 1/6 the money I normally would. I'm getting all the carbs, protein, and fats from Eggs, Toast, and Milk. I cannot be away from milk for very long. It has to be a part of my diet. Now, you may be thinking well the saturated fats are going to get you. The way I see it, is that if you are getting your daily intake of water, maybe a little more, there is no worry. Water flushes you out. My point is this, this is a great way to get the nutrients your body needs to grow. Plain and simple. When income permits, yes, I shall add other things to my diet like Potatoes, one of my other favorite carb sources. But for now I'm growing, and staying full, and I'm still alive. Bring on the mass. And One quick thing, the egg is like a million (exaggeration) different meals in one. Just by adding one different topping changes the whole taste, so boredom you say? Forget about it.
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Location: Montreal
Age: 27
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Sweet article... perfect for students!
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Location: Olympia, WA
Age: 25
Posts: 300
started this today, not for the weak of heart but SUPER easy to log :D
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Posts: 0
Excellent article, real shyt, and most of all, pure knowledge for the body. Gotta love it.
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Location: New Brunswick, NJ
Posts: 1151
@infblaze, good luck. Consider keep a log here. Thanks.
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Good article. I'm gonna hit the supermarket tomorrow and get started. Its hard for me to gain so I hope this works.
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Location: Ottawa Ontario Canada
Age: 25
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i like the duster ur sporting in those pics lol
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Posts: 7
I am gonna try this
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Location: Carteret, NJ
Age: 56
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Just saw this thread. It was a great article. Look forward to more.
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what works best for me, is find sources of healthy protein, carbs, and fats. and pack a cooler with it and have a little more than you need. the diets can be simple to follow as long as you have the food available.
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Age: 23
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As of now I'm deployed but the week I get back I'm giving a shot. Can't ignore advice from the best
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Location: Montreal
Age: 27
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Awesome!!!
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Location: New Brunswick, NJ
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@michael6372: Post your question in the main Diet section. You'll get plenty more responses there.
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Posts: 5
Great read! I am new to body building. I am almost 41 years old and want to change my body. I am not sure if this is the right program for me. I am 6'2" and weigh about 270 lbs. I want to add some muscle mass and lose as much fat as I can. I would love to gain muscle and drop my weight down to 235-245lbs. I am very new to all of this and would love some advice on a diet and training program. Thank you!!
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@ Lgordon1018... Like ya said, keep ur workouts simple. I suggest postin' this question in the main TRAIN section of the forum brother...
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Location: The Wolf Den
Posts: 216
Great read! I like the 10 rules to bulking especially rule #9.
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Location: Sparks, NV
Age: 22
Posts: 9
Started this yesterday, its pretty easy to keep it all down. I've added peanut butter to most of the bread so I'll want to drink all of the milk. 6 meals most are roughly 2 hours apart. The meal before I workout I have water in place of the milk, then have a pre-sleep shake to makeup for those 21 oz. 140 starting weight.
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v23
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This article has a great point. BASICS! Although if I drank a gallon of milk a day and a loaf of bread I would be too sick to even look at a weight. HAHAHA!!! No dairy, or wheat a day.
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Is there a certain workout that you recommend? I am new to bodybuilding and I don't want to create an unnecessarily complicated routine.
Thanks.
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Location: NJ & PA, East Coast, USA
Age: 36
Posts: 1961
Blake, you're the absolute perfect guy to blow up on this diet. You're young, thin and athletic with a super fast metabolism.

Train heavy on this diet, eat as much as you can and get ample rest and in two months you're gonna look like a different person. Good luck bro.

G
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Location: Sparks, NV
Age: 22
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I'm going to start the farmer's diet at the end of this month. Sounds like a good change from cutting to gaining mass.
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Location: New York
Age: 43
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Stick with the basics, you can't go wrong
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Location: South Carolina
Age: 27
Posts: 269
Good article!
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Posts: 2154
Really dig the message of the article here. It's so true--so many guys I know fall for fancy diets and gimmicks. Then they wonder why they couldn't gain any weight. The diet was too complicated and they got caught up in the details. I know so many guys who, on a tight budget, grew just eating a few, very basic foods. One guy basically ate pasta and beef and he put on great size in a few months. This is the important lesson. Simplify.
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Location: Los Angeles
Age: 31
Posts: 2790
Good read with some good quality cheap foods
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Location: NJ & PA, East Coast, USA
Age: 36
Posts: 1961
Great article emphasizing the staple basics... Awesome stuff and a good refresher course and reminder for all of us who forgot how fucking simple it all was.

Thanks for the wake up call.

Peace, G
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Location: The Bronx
Posts: 41
This is exactly what I needed!! Thank you Universal!!
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Posts: 3311
Great to see the entire article.
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Location: New Brunswick, NJ
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Hope this article is useful. The first part of this article was featured in M&F, Flex, Muscular Development, Ironman and MuscleMag.
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