Bodybuilding/clean bulking foods

[johnathan1995]

Guys,can you help me to list out food that are easy to get and doesnt empty one's wallet.food that contain lots of clean carbs and protein to help in building muscle or bulking.gonna get to a clean diet from now on cos I haven't been really watching my diet so I kinda gained some muscle but also some fat especially in my tummy region.done some research but I wanna know more on the simple stuff that you guys take in day in day out to get all the nutrients needed.need more ideas!

 

[hvactech]

oats, essential fats (olive oil, peanuts, almonds, peanut butter, avacado) sweet potatoes, meats, eggs, whole milk, etc.....

 

[AZMIDLYF]

Ground meat: turkey,beef,chicken(lean of course),eggs and egg whites,tuna,protein(I only use WPI),almonds,brown rice,oatmeal,yams. These all can be purchased in bulk and are not too expensive. The WPI can be though. Chicken breast and steak get thrown into the mix whenever but get pricey. Veggies are cheap and added to the mix as well. I have 4 lbs of ground chicken(taco seasoned) and a lrg tupperware of brown rice sitting in my fridge as I type. It is an easy meal at all times.

 

[johnathan1995]

Thanks guys,can I substitute my carbs with mostly veggies,yam,oats and wholemeal bread and not take rice?is the carbs enough for me to bulk and build muscle?.because my family takes white rice and I do not think they're willing to change to brown rice because of me but If i take white rice on my workout days is it alright?

 

[AZMIDLYF]

White rice will be no problem champ

 

[CrazyChemist]

cottage cheese + peanut butter, lean meats, eggs are staple, jerky, expensive but awesome is sashimi (i treat myself weekly instead of spending $ on booze) - dont be afraid of seasonings, etc. to make - for example - chicken have varierty (or any other staple food)

 

[R1balla]

ground beef, chicken, brown rice, sweet potato, fish, turkey

 

[Colbicide]

ground beef, chicken, brown rice, sweet potato, fish, turkey

Agreed but sub quinoa for the brown rice. Gets you a few more grams of protein and tastes a hell of a lot better.

 

[johnathan1995]

Thanks guys for the great help,gonna start with my clean bulk soon.

 

[Ripley]

weekly sashimi! great idea!! thanks

cottage cheese + peanut butter, lean meats, eggs are staple, jerky, expensive but awesome is sashimi (i treat myself weekly instead of spending $ on booze) - dont be afraid of seasonings, etc. to make - for example - chicken have varierty (or any other staple food)

 

[Ripley]

I chop up a lot of veges.. potatoes, yams, radishes.. any veges, lay them out on a pan and bake them. I can eat a tray of them easy! little soy sauce on them..oil..

 

[Jiigzz]

is the carbs enough for me to bulk and build muscle?

Yes. Absolutely. If your eating in calorie excess. I'm currently doing a masters degree in sport nutrition and would recommend carbs as the main source of calories (while meeting protein intake of course).
And just information for you, most carbohydrates are from plant sources (with SOME exceptions).

 

[sae2110]

No problem with white rice, figure it into your macro goals for the day, you're good to go. So long as you are working your ass off in the gym, your body can use simple carbs as well. Me, I like to eat white rice about an hour before workouts, with chicken or whatever a source of protein.

 

[ArmyLife]

Try Quinoa. Its a great protein source too. "one amino acid that Quinoa is especially rich in is lysine. Lysine is the amino acid that is essential for healthy tissue growth as well as repair."

Nutritional value= A quarter of a cup of Quinoa has 160 calories, 2.5 grams of fat (20 calories from fat and 0 grams of saturated fat), 5 mg of sodium, 39g carbohydrates, 3g fiber, 0g sugars, 6g protein.