Some of you may have followed a hardgainer’s diet. It’s no secret that you have to consume more calories than your body burns to build muscle. Some bodybuilders and athletes are even known to consume as much as 12,000 calories on their training days. You probably don’t have to eat anywhere near as much, though you do need to consume far above the daily recommended 2,000-2,500 calorie diet if muscle gain is your goal. Of course, more food consumption means more money spent. A bodybuilding diet on a budget, though, can be achieved via one superfood: milk!
Milk, as a whole food source, is hard to beat in terms of macro and micronutrients. Milk is primarily water, so you'll stay perfectly hydrated on this particular diet. It contains a hefty dose of protein, carbohydrates, and saturated fat. Milk is also a fine source of vitamins A and D, calcium, magnesium, zinc, and a host of many other vitamins and minerals.
You'll also gain strength. The protein and fat content in whole milk helps promote muscle and strength gains.
Key Tips for Making Milk a Part of Your Daily Diet
- Make Sure It's Whole Milk: Skim milk is lower in saturated fat & calories and won't produce the same results. Go with whole milk; aside from being more nutrient-dense, it also tastes better. One gallon of whole milk contains 120g protein, consisting of 20% whey and 80% casein.
- Be Consistent: If you drink milk only three or four days out of the week, don't expect much results. Drinking milk for 30 days can and probably will get tiring. If you're not used to taking in this amount of calories, you will probably feel it's more than your stomach can handle. However, it's easier to meet your caloric intake from liquids than it is from solid foods.
- Exercise: You need to be exercising. Do more compound exercises than isolation exercises. This is a better way for you to build size than any other exercise. If you don't exercise at all, you will definitely not be doing yourself justice and can expect to see your stomach expand.
Milk-Rich Diet Sample
Spread your milk intake through the day. If you have milk with meals: eat first, drink the milk after. Eat until you're full on each meal and make sure you eat every 2-3 hours.
|7:00am||Breakfast||Eggs, veggies, orange/orange juice|
|10:00am||Mid-meal snack||1-liter milk, mixed nuts, banana|
|12:00pm||Lunch||Chicken breast, mixed veggies, pear|
|2:00pm||Mid-meal snack||1-liter milk, mixed nuts, apple|
|5:00pm||Post-workout||1-liter milk, oats, banana|
|7:00pm||Dinner||Pasta, tomato sauce, Parmesan cheese|
|10:00pm||Pre-bedtime||1-liter milk, berries, ground flax seeds, cottage cheese|
Adding Milk to Your Diet
Milk is an essential food component for a bodybuilding diet on a budget. It's packed full of nutrients and can be acquired quite inexpensively at you local supermarket. We'd love to talk to you about creating a custom meal plan for you with just the right amount of milk, protein and carbs to help you achieve your goals.
Weight loss and weight gain is 80% diet, 10% mindset, and 10% exercise. Let's get your diet in shape so you can really get your body working for you.