This week, we have a guest poster to the 10in30 Blog; Mr. Simon Jurkiw – a renowned performance nutritionist, who has previously written for or been featured on Men’s Health, Metro, WebMD, Fighter’s Only and AskMen, as well as appearing on MTV and Absolute Radio. He’s currently Product Director at Bulk Powders, after 8 years at Maximuscle, and is also Olympic Gold winning boxer James DeGale’s nutritionist.
Simon talks about building mass on a budget:
We all know how tricky burning the fat can be, but what people often forget is the hill on the other side – turning all that hard work into muscle. Maybe you are in the situation where you’re looking for a diet to help you pile on the muscle. There are plenty of diets around, but they’re pretty costly, right?
It would be nice to have the luxury of eating pounds and pounds of organic chicken every day, but with bills to pay it simply is not practical. Well it doesn’t have to be like that. With a bit of savvy thinking and careful planning your wallet won’t be taking a massive hit – you’ll be getting massive!
Eggs are your friend
There isn’t a better source of straight-up protein than eggs. A pack of 18 shouldn’t set you back too much, and cracking a few into an omelette is a great way to start the day. Don’t be afraid to use a couple of yolks either.
Building muscle is not about eating a lot, it’s about eating the right foods. Make sure you are getting enough of the right sort of fats into your diet and staying away from the trans and hydrogenated fats. Coconut Oil impresses, containing zero trans-fatty acids, and is packed with ‘good fats’ such as medium chain triglycerides (MCTs) and lauric acid. These kinds of fats are great for hormone production that helps with muscle growth. And remember – a lot of essential vitamins and minerals are fat soluble only.
Diets with less than 15-25% fat are likely to leave you hungry, unsatisfied and actually more likely to overeat in the long run. If you are finding your meals dry and limp, adding coconut oil is a healthy way to liven up your food and add a nice bit of flavour.
As well as eating food on a budget, there are plenty of affordable nutritional supplements that are great for setting you on the path to bulking up. With a good training program and a proper diet, many expensive supplements simply won’t add enough to make it worth the cost. By sticking with core, cheaper supplements such as whey protein and creatine monohydrate, you will have a solid, reliable addition to your diet.
Butter those peanuts
Peanuts are a great source of healthy fat, but don’t forget peanut butter as a healthy and convenient way of getting them into your system.
Ideally, peanut butter should contain just one ingredient – peanuts. However, don’t be afraid of brands with a little peanut oil added, or salt. But, as with most foods, steer clear of added sugar and chase down natural products to really make the most of the polyunsaturated oil. A couple of pounds a jar will go a long way, and can be added to anything from toast and bagels to your morning bowl of porridge. Oh, and speaking of porridge…
Protein oats are just right
The age-old tried and tested bowl of oats and milk is a cheap, reliable meal to get you going at any time of the day. Their low glycemic index makes oats a slow-burning carbohydrate and an ideal fuel for the body. A big bag of decent oats can be very affordable, and makes for a perfect bodybuilding breakfast if coupled with superfoods like almonds, flax seed and hazelnuts.
Simon Jurkiw is a renowned performance nutritionist, who has previously written for or been featured in many publications, including: Men’s Health, Metro, WebMD, Fighter’s Only and AskMen, as well as appearing on MTV and Absolute Radio. Now working for Bulk Powders as their Product Director, he previously spent 8 years working for Maxinutrition, the parent company of Maximuscle. He is currently the nutritionist for Olympic gold medal winning boxer James DeGale, and worked previously with Watford FC.