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Often times when skinny guys finally decide to take the plunge and bulk up, their nutritional game plan is simple:

Eat everything in sight.

But if you want to put on quality muscle, you need to start by eating quality foods…

Lots of them.

Keep in mind that even though I recommend a mostly whole food diet, my plan for you in my free book, Bulk Up Fast (grab it here), also allows for a scoop of strawberry ice cream every now and again.

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I mean, I diet without any wiggle-room will only discourage you.

But grabbing an occassional Snicker’s bar isn’t the hard part of your diet…

Getting quality food is.

The food you eat matters…

So check out this list of quality foods that you need to bulk up fast.

Quality Protein

Your muscle is built from building blocks known as essential amino acids…

Which are found in most proteins…

And according to many conclusive studies, increased amino acid consumption will lead to increased muscle growth.

So your goal when selecting quality protein sources to eat is pretty simple…

Get as many of the essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) as you can to bulk up fast.

Another tip you want to keep in mind is that you should aim to consume about 20-30 grams of protein with every meal…

If you do this, you shouldn’t have any problems getting the right amount of essential amino acids to build the most muscle in the shortest amount of time.

Grocery List Must-Haves: Chicken, pork, beef, whitefish, eggs, whey protein isolate, milk

Check out a more comprehensive list of quality protein sources my picking up my free book, Bulk Up Fast, today.

Quality Carbohydrates

If you want to bulk up fast, you need to eat carbohydrates…


Because carbs are responsible for energy.

Whenever you consume carbohydrates, those calories are converted into glucose, which is your muscle’s favorite source of energy.

Here’s how it works…

When you eat carbs, some of the glucose is released into your bloodstream where it’s converted into glycogen, and then stored in your liver and muscles…

Then, when it comes to training day, you drain the glycogen in your muscles…

So naturally, you need to fill those glycogen stores back up so that your body will repair and grow…

By eating carbohydrates.

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One study also revealed that when you increase your carbohydrate intake, you hang onto more of those essential amino acids (that we talked about above) while you’re training…

Which again is advantageous to building muscle fast.

Now, even though I recommend getting your carbohydrates from whole food sources, it won’t hurt you to get some simple, fast digesting carbs into your diet as well…

In fact, because simple sugars are metabolized and converted to glucose faster than complex carbs they make for a great post-workout snack, ensuring that you quickly replenish broken down muscle tissue.

I cover quality carbs in more depth in my free book, Bulk Up Fast, which you can pickup here, so that you can make the most out of every muscle building meal.

Grocery List Must-Haves: Bread, white and brown rice, potatoes, fruits, vegetables

Quality Fats

Even though you’ll hear lots of guys talking about how much protein and carbs you should eat, don’t be fooled, you need to eat quality fats if you’re going to build muscle…

Studies have shown there is a direct correlation between the amount of dietary fat you eat and your testosterone levels…

Testosterone is a lipid-based hormone, meaning that dietary fats need to be present in your body if you’re going to have your anabolic hormone flowing through your bloodstream.

One study, published in the Journal of Clinical Endocrinology and Metabolism, showed that a 200mg testosterone prescription (which increased testosterone levels by 91.1%), led to a 9.6% increase in lean muscle mass and 16.2% reduction in body fat.

So the bottom line is that you need fat to build muscle and burn, well, fat.

But not just any fat will do…

According to this study, you want to keep away from Polyunsaturated fatty-acids and consume higher amounts of both Saturated fatty-acids and Monounsaturated fatty-acids…

When you eat Saturated fatty-acids and Monounsaturated fatty-acids, your testosterone increases, and as a result, your ability to bulk up fast does, too.

But, when you eat Polyunsaturated fatty-acids, testosterone production plummets, and you’ll have a much harder time building the muscle that you’re working for.

Grocery List Must-Haves: Meat, eggs, avocado, olive oil, salmon, mackerel, cashews, almonds

For a more comprehensive list of healthy fats that you need to add to your grocery list, check out my free book, Bulk Up Fast.

Next Step

So you’ve got your grocery list of the quality foods that you need to bulk up fast.

Tear it out of your notebook and head out to the grocery store.

But before you do, make sure to pick up a copy of my free book, Bulk Up Fast

It’s got everything you need to go from skinny to jacked in the shortest amount of time possible.

Until next time, keep up the hard work!

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