The article discusses the best food and supplements to include in a weekly food shop for those looking to bulk up. The author emphasizes the importance of a balanced diet and proper nutrition when trying to gain muscle mass. They recommend including lean protein sources such as chicken breast and fish, complex carbohydrates like brown rice and sweet potatoes, and healthy fats like avocados and nuts. In terms of supplements, the author suggests considering options such as whey protein powder, creatine, and omega-3 fatty acids. The article highlights the importance of consulting with a healthcare professional before incorporating any new supplements into one's diet.