Quote (SKCRaynor @ May 3 2010 03:30pm)
Hey there. This is certainly one of the more challenging questions I've received primarily because of your lack of funding.
For bulking - stick to cheap but healthy and fulfilling foods like: Eggs, Chicken Breast, Brown Rice, Pasta, Whole Grain Bread, Peanut Butter, and Oatmeal. You need to eat at least 1.5g of protein per lb of bodyweight. Eat every 2-3 hours and eat big meals! You can eat other foods too, but these are the cheapest and most nutrient rich for your goals (make sure to get protein with every meal...that means lean meats, eggs, fish, etc)
Next, for at home exercises:
Try this:
Monday - 5 sets of close grip pushups, 5 sets of wide grip pushups, 5 sets of underhand pullups, 5 sets of overhand pullups, 5 sets of situps, 5 sets of alternating crunches. Do 8-20 reps of each of these exercises (per set) or until failure, whichever comes first.
Tuesday - Lifting Firewood or Stone and walking with it - bend at the knees, grab the item, stand up using only your legs and keeping a straight back, walk a very short distance, place the item down and repeat 5 times. Deadlifting wood or stone (find the heaviest amount of wood or stone you can lift for 8-10 reps and deadlift it!
Weds - 5 sets of wide grip dips, 5 sets of close grip dips (use 2 chairs for these), Close grip firewood curls, wide grip firewood curls (5 sets of each) - do 8-20 reps of each or until failure - whichever comes first
Thurs - Squats while holding stone or firewood (10 total sets) - standing calf raises while holding stone or firewood (5 total sets), Lunges while holding stone or firewood (5 total sets) - do 8-20 reps of these or until failure whichever comes first.
fri/sat/sun = REST
Thank you very much.
I'll use this diet and routine, and will let you know how it goes.
Also, would you recommend protein shakes? I've been using a 20g powder mix.