Bulking Shopping List

McGeezerr

Does anyone have a weekly shopping list for bulking/building muscle ? Even a list that would last me two weeks.

chriity139

chicken
Fish
Rice
Pasta
Porridge
Potato
Eggs

Lots of the above and just get a multivitamin to take daily

McGeezerr

chriity139 wrote: »

chicken
Fish
Rice
Pasta
Porridge
Potato
Eggs

Lots of the above and just get a multivitamin to take daily

Trying have about 250g of protein, about 250 g of carbs, and about 10g of fats in each meal,take my protein from meat sources, carbs from potatoes,rice, pasta,oats, and fats from nuts and oil, and to have green veg in every meal, I am going to have 6 meals a day, so splitting my protein carb and fat needs into each of the 6 meals, about 25 to 30g protein per meal. This can be a bit confusing so was wondering if there was a certain shopping list as such for this.

JJayoo

McGeezerr

JJayoo wrote: »

Ive been reading about natural peanut butter. Is this available in the supermarkets ?

El Horseboxo

Bulking now and only went shopping last night. Had nothing in the house at all as I was in Ireland for Christmas and only got home. Here's what I got to last me a week.

20 chicken breasts
2 pounds ground beef
2 pounds ground turkey
7 tins of tuna
4 salmon fillets
2 pound bag of prawns
4 steaks

4 sweet potatoes
Wholewheat noodles
Wholewheat pasta
Brown rice
40 eggs
Big tub of natural peanut butter
Flaxseed oil
Few packets of different natural nuts
Few tubs of cottage cheese
Few cartons of milk
Few bags of frozen veg

It's expensive but I only really drink on special occasions and have very little outgoings. And plus it's only for a few months. It's not a practical shopping list for everyone but a slimmed down version that eliminates some of the meat and substituted with cheaper high protein items would work too. Such as tins of tuna or other oily fish or visiting reduced to clear sections of grocery stores.

McGeezerr

El Horseboxo wrote: »

Bulking now and only went shopping last night. Had nothing in the house at all as I was in Ireland for Christmas and only got home. Here's what I got to last me a week.

20 chicken breasts
2 pounds ground beef
2 pounds ground turkey
7 tins of tuna
4 salmon fillets
2 pound bag of prawns
4 steaks

4 sweet potatoes
Wholewheat noodles
Wholewheat pasta
Brown rice
40 eggs
Big tub of natural peanut butter
Flaxseed oil
Few packets of different natural nuts
Few tubs of cottage cheese
Few cartons of milk
Few bags of frozen veg

It's expensive but I only really drink on special occasions and have very little outgoings. And plus it's only for a few months. It's not a practical shopping list for everyone but a slimmed down version that eliminates some of the meat and substituted with cheaper high protein items would work too. Such as tins of tuna or other oily fish or visiting reduced to clear sections of grocery stores.

That is some feed lad. I'm only starting out now. Don't think I would be forking out that much. But there is a few nice things on your list, never heard of whole noodles !

siochain

add in to the above coconut, olive & fish oil's.

Nut butters are at a good price one www.theproteinworks.com. Very easy way if your looking to up your daily calories.

McGeezerr

siochain wrote: »

add in to the above coconut, olive & fish oil's.

Nut butters are at a good price one www.theproteinworks.com. Very easy way if your looking to up your daily calories.

I'll been taking fish oil capsules also. Bought supplements of hpnutrition.ie last night also.

JJayoo

McGeezerr wrote: »

Ive been reading about natural peanut butter. Is this available in the supermarkets ?

You can get Meridian peanut butter in Holland and Barrett. It is usually included in their "buy one get one half price" promotion. Taste wise I prefer the crunchy but sometimes the oil settles at the top and it's like a lump of concrete and you have to mix the sh1t out of it. Never have this issue with the smooth

siochain

crunchy FTW

McGeezerr

JJayoo wrote: »

You can get Meridian peanut butter in Holland and Barrett. It is usually included in their "buy one get one half price" promotion. Taste wise I prefer the crunchy but sometimes the oil settles at the top and it's like a lump of concrete and you have to mix the sh1t out of it. Never have this issue with the smooth

siochain wrote: »

crunchy FTW

Yeah I eat crunchy peanut butter normally anyway :P

Paddywiggum

It might be easier for you to break in down into a daily routine and then multiply by 7/14/28 etc for the week/weeks shopping.

you should have staples in your diet everyday.

personally daily i have:

3 whole eggs 50c
1 lemon 25c
1 avocado 60c
1 tin sardines/tuna €1
120g Peanut Butter €1
1 tesco light cottage cheese 85c

around €4 for 100g protein from whole foods each day.


200g oats & 500ml light avonmore for postworkout on gym days, cheap and effect.

for pre work out all you need is caffeine.

all thats left is veg and whey.

McGeezerr

Anyone have suggestions for breakfast ?

Stench Blossoms

Bacon and Eggs
Porridge

Gummy Panda

Bulk like Frank Yang

https://www.youtube.com/watch?v=Byfc6SBqM-w

Gummy Panda

Paddywiggum wrote: »

It might be easier for you to break in down into a daily routine and then multiply by 7/14/28 etc for the week/weeks shopping.

you should have staples in your diet everyday.

personally daily i have:

3 whole eggs 50c
1 lemon 25c
1 avocado 60c
1 tin sardines/tuna €1
120g Peanut Butter €1
1 tesco light cottage cheese 85c

around €4 for 100g protein from whole foods each day.


200g oats & 500ml light avonmore for postworkout on gym days, cheap and effect.

for pre work out all you need is caffeine.

all thats left is veg and whey.

I think Hanley posted a breakdown like this before.

Paddywiggum

Gummy Panda wrote: »

I think Hanley posted a breakdown like this before.

didnt see that, but i fast, so break it with lemon juice & eggs, sardines, avodado. Then have my main meal with meat & veg. use the peanut butter & whey & frozen berries as drink with meal.

all carbs around workout, post if i can. last meal is cottage cheese.

been doing this for 12 months, cant seem to make it cheaper. i do get sick of the sardines though!

Davei141

Is it not a bit counter productive to be buying more expensive lean meats? Get them meats with skin and bone! Cheaper, tastier and more calories.

chriity139

Stench Blossoms wrote: »

Bacon and Eggs
Porridge

160-200g porridge, raisins and 500mls full fat milk. Easy 900-1000 kcal's there. I have it every day

McGeezerr

chriity139 wrote: »

160-200g porridge, raisins and 500mls full fat milk. Easy 900-1000 kcal's there. I have it every day

Do you know if Alpen is any better read that somewhere online ?

Sangre

Davei141 wrote: »

Is it not a bit counter productive to be buying more expensive lean meats? Get them meats with skin and bone! Cheaper, tastier and more calories.

100%. Can get chicken thighs, whole chicken and odd cuts of pork and beef for much cheaper. Thighs are crazy cheap.

gazzer

I usually buy this every week.

25 chicken breasts
2 pounds turkey mince
7 tins of tuna
30 eggs
Tub of natural peanut butter
Bag of Porridge Oats
Jar or Honey (mix this with peanut butter, oats and protein powder to make protein bars)
Bag of Almonds
14 litres of milk
2 bags of frozen veg
2 bags of frozen stir fry veg

Every month I buy large bulk buy amounts of
Noodles
Wholewheat pasta
Brown rice
Potatoes

Nearly forgot. I use Coconut oil for my stir frys and anything else I need to fry.

gazzer

Gummy Panda wrote: »

Bulk like Frank Yang

https://www.youtube.com/watch?v=Byfc6SBqM-w

Snorting Creatine. WTF :eek:

chriity139

McGeezerr wrote: »

Do you know if Alpen is any better read that somewhere online ?

I just eat flavans. Oats are oats unless you get one with added sugar

McGeezerr

chriity139 wrote: »

I just eat flavans. Oats are oats unless you get one with added sugar

Yeah good irish brand too. Really do hate porridge but I have no bother forcing it into me :P

siochain

McGeezerr wrote: »

Do you know if Alpen is any better read that somewhere online ?

There's added sugar and salt in the Alpen. Depends on what you mean by better, reckon you could make your own one fairly cheap.

McGeezerr

siochain wrote: »

There's added sugar and salt in the Alpen. Depends on what you mean by better, reckon you could make your own one fairly cheap.

Yeah I get you, there is not much out of the box cereals any good so realistically is there ?

siblers

McGeezerr wrote: »

Yeah I get you, there is not much out of the box cereals any good so realistically is there ?

Any boxed cereal from Tescos etc is full of refined sugars and salt, health shops have a pretty solid selection sugar free wheat flakes etc and you can just add some fruit etc for some taste. Or just go with porridge or oat bran, plenty of stuff you can mix in to liven them up a bit.

Casshern88

JJayoo wrote: »

cant recommend this enough, been going through a tub a week for the last 6 weeks or so, i think its defo attributed to some recent strength / size gains.

It was buy one get one half price up till Xmas in H&B which was handy.

I usually go for the crunchy one i found smooth was much too runny just ended up getting peanut butter everywhere

McGeezerr

Casshern88 wrote: »

cant recommend this enough, been going through a tub a week for the last 6 weeks or so, i think its defo attributed to some recent strength / size gains.

It was buy one get one half price up till Xmas in H&B which was handy.

I usually go for the crunchy one i found smooth was much too runny just ended up getting peanut butter everywhere

Yeah defo investing in this what do you normally eat it with ?

Casshern88

McGeezerr wrote: »

Yeah defo investing in this what do you normally eat it with ?

Rice cake, usually try and put around 30g of PB on a rice cake have 2 of them , twice a day, which is there abouts 800kcl, 45 g protien and load of good fats (im just estimating here dont have tub in front of me, but checked exactly before)

Edit:

Actually heres exact break down a that

McGeezerr

Casshern88 wrote: »

Rice cake, usually try and put around 30g of PB on a rice cake have 2 of them , twice a day, which is there abouts 800kcl, 45 g protien and load of good fats (im just estimating here dont have tub in front of me, but checked exactly before)

Sounds good. Tasty enough snack as well to be fair