Cutting season has officially ended (thank God!) and for most of us, we have already made the transition into bulking for the coming months. I am going to assume that most of you are college students such as myself – or at least on a tight budget – and are having some trouble hitting your caloric intake for the day, but no worries, I have figured out a few strategies that have helped me this semester.
There are five food items that are high in calories and low in volume to help you pack on those extra pounds without leaving you bloated and full for the next 3 hours – they come at relatively low cost and are convenient for us college students who have minimal funds and frankly, little time to spend on cooking meals or even the equipment necessary to do so if you live in a dorm.
Add into this that these are childhood favorites, and as well as adding bulk, you’ll be enjoying the comfort of eating them too!
This is not just your average snack that you had growing up, but something that can become very useful in your bulking journey. On average, one serving (which equates to about a handful) packs about 10 grams of fat, 12 grams of carbohydrates, and 5 grams of protein. While that may not seem like much, have yourself about 4-5 servings of that a day and we are talking about 800 calories that you could consume on your short walks in between classes.
Peanut Butter and Jelly Sandwiches
If you go out and get some whole grain bread, the largest jar of natural peanut butter you can get your hands on, and some all natural jelly, these guys have about 500 calories each. Easy to make and low in cost, these things alone can help you add another 1,000 calories to your total each day.
We all knew a shake would make the list so here we go: these things are essential to any college bodybuilder who is looking to put on size and in a hurry. I am not a big fan of weight gainers mostly just because I do not see them being worth the extra money, but that doesn’t mean you can’t make your own. A few scoops of whey protein, a cup of whole milk, a few tablespoons of peanut butter, a banana, and some oats is my go-to recipe that packs about 1,000 calories in just one shaker cup.
A favorite of many an IIFYM-er, the fast-release carbs in Pop Tarts spike insulin levels so are perfect for refuelling glycogen stores after a training session, are reasonably cheap, and it’s easy to eat them in bulk. Just one pastry has 200 calories, 5 grams of fat, 38 grams of carbs and 2 grams of protein. Eating just two packs a day adds in a tasty 800 calories into your daily consumption.
Cornbread can be made using few resources – baked in the oven or fried in a pan, and just three ingredients, being cornmeal, egg and milk. It also includes all 10 essential amino acids as well as calcium, iron, magnesium, phosphorus, potassium, folic acid, folates and vitamins A, B-6 and B-12. Most importantly for bulking, it can be loaded up with butter, honey, or peanut butter, adding more delicious calories on top of the 173 calories, 5 grams of fat, 28 grams of carbs and 4 grams of protein it already packs for just one slice.
All in all, these items can help tremendously to meet bulking caloric intake requirements. To even add to that, all are packed with fats and moderate protein that any person needs to build muscle. Even more important, it packs a lot of calories in something that is a low volume food to ensure that you do not get bloated throughout the day. I hope this helps you guys out to hit your calories whilst enjoying the food!