Bulk Up

While a huge part of America is obese, there are still some people who are underweight and are trying to bulk up. This page is not medical advice but a summary of the research I have seen about ways to bulk up.

Hopefully this will at least alter you away from the ineffective and unhealthy ways of gaining weight such as eating more sweets and fast food, leaving you still skinny, with a ton of acne, and a road towards health problems in later life.

Remember, diet is only half of everything, and weight bearing exercises are a must.

The goal here is high fat, which means high calories. There’s nothing wrong with being really full after every meal, it will only help you so long as you are eating healthful foods. Eat  a lot and often.

High Fat Heart Healthful Foods

Eggs

  • Cage free
  • Omega 3 enriched

Include these eggs in your breakfast every morning. The more the better.

Grass-fed Dairy

  • Whole milk (raw if you are willing to try it) Try for a gallon per day
  • Whole yogurt (No added sugar)
  • Cottage Cheese (Full fat base)
  • Cheese (not part skim)
  • Butter (Grass-fed, Kerrygold brand)
  • Whey protein shake

Nuts (anything besides peanuts and cashews)

  • Walnuts
  • Brazilian nuts
  • Macadamia nuts
  • Almonds
  • Pecans
  • Hazelnut
  • Pistachios

Nut Butter (almond butter is most common)

Nut Flour (almond flour is most common)

Seeds

  • Flaxseeds
  • Pumpkin Seeds
  • Others

Fruit (high carb = high fat storage but still low glycemic index compared to grains and cane sugar)

  • Bananas
  • Watermelon
  • Cherries
  • Grapes
  • Dried fruit (a great food to snack on)

Vegetables (starchy carbohydrates = high fat storage but still low glycemic index compared to grains and cane sugar)

  • Sweet potatoes / sweet potato fries
  • Yams
  • Other root vegetables
  • Avoid white potatoes

Avocado / Guacamole

Coconut / Coconut milk

Olives

Meat

  • Beef (Organic Grass-fed only, and the most fattiest cut available)
  • Poultry (Free ranged, antibiotic/ hormone free – leave the skin on)
  • Lamb (Pasture raised, naturally raised – one of the most fat containing meats available
  • Pork (Pasture raised, naturally raised), bacon (Pasture raised, naturally raised, nitrate / additive free)
  • Lard (From natural sources only)
  • Fatty Fish (Salmon, shrimp, anchovies, chunk light tuna, other small choices) Skinnier people have more of a risk of mercury poisoning

Oil

  • Olive
  • Palm
  • Coconut
  • Lard / Tallow
  • Flaxseed
  • Fish
  • Others (NO soybean, cottonseed, sunflower, or safflower oils)

Mayonnaise: Put mayonnaise on anything you want; chicken, tuna, eggs, etc

  • Canola, olive, flaxseed based (no soybean oil or sugar added)

Suggested Meal Plan

Breakfast:

  • 4+ eggs cooked in coconut oil, covered in avocado or guacamole.
  • As many strips of all natural bacon as you want
  • Cup of whole  plain yogurt or cottage cheese with flaxseeds sprinkled in. May add berries or other fruit.
  • 3 cups of whole milk
  • Piece of fresh fruit

Morning Snack: (Can be over the course of the whole morning):

  • 1 cup of nuts or a helping of nut butter
  • 3 cups of whole milk

Lunch:

  • 3/4 pound grass-fed beef cooked in oil or can of fish with mayonnaise or other leftover meat
  • Baby carrots or celery dipped in almond butter
  • Piece of fresh fruit
  • Salad that includes avocado, olives, whole cheese. Use oil & vinegar as a dressing rather than ranch/ 1000 island  (healthier fat)
  • Sweet potato fries
  • 3 cups of whole milk

Afternoon Snack (Can be over the course of the whole afternoon):

  • 1 cup of nuts or a helping of nut butter
  • 3 cups of whole milk

Dinner:

  • 1 pound pasture raised lamb chop. Eat all surrounding fat or 2 chicken breasts with skin on or other meat/ fish
  • Salad that includes avocado, olives, whole cheese in addition to varied fresh vegetables. Use oil & vinegar as a dressing rather than ranch/ 1000 island  (healthier fat)
  • Cooked yams or sweet potato
  • 3 cups of whole milk

Dessert:

  • Cup of unsweetened apple sauce mixed with berries. Add in 1/2 cup chopped walnuts. Add cinnamon for taste.

In moderation:

  • Organic or natural full fat vanilla or other plain ice cream (frozen custard is the best, avoid candy or brownie ice creams, ensure no artificial ingredients are present)

Late Snack: (Can be over the course of the whole evening)

  • 1 cup of whole milk