Any high protein food is good for building muscle but the high protein foods listed on this page have extra stuff in them that will help you build muscle faster so…

The 6 best foods to eat to build muscle fast…

1. Organic Beef

Organic Beef contains lots of CLA (or conjugated linoleic acid) which is basically a fat that helps you burn fat but many studies show how CLA helps you gain muscle mass - for example…

According to one study a group of men who took only 5g of CLA per day gained more muscle over 7 weeks than men who did not take CLA.

2. Eggs

Eggs have lots of GOOD cholesterol in them that helps you maintain your current testosterone levels and according to one study…

People who ate 3 whole eggs per day while on a muscle building workout plan gained twice as much muscle as the people who only ate 1 egg everyday.

3. Fish

Almost all fish like salmon, tuna, and herring are high in Omega-3 fats and people who have higher levels of Omega-3s in their diets reported greater levels of muscle strength than those who didn't include that much Omega-3s plus…

Omega-3s help your muscles recovery faster after workouts and Omega-3 fats increases muscle growth basically by helping your body use most of the protein you eat for muscle building.

4. Wheat Germ

Wheat germ is high in octacosanol and if you eat wheat germ about 30-to-60 minutes before your muscle building workout… The octacosanol in wheat germ will help increase your muscle strength and endurance during your workout plus…

This high-carb food source also has lots of protein in it.

5. Brown Rice

Brown rice is high in GABA (gamma-aminobutyric acid) and GABA will increase your growth hormone levels by up to 400%

6. Spinach

Spinach is high in a compound called beta-ecdysterone that increases your body's ability to use more protein for muscle growth by 20%.

More foods that build muscle…

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There are 43 comments

Hi Adrian, I've been eating these foods and working out every other day since i seen this post in July and I've seen a significant difference in my muscle mass, I've gained 6 inches in bicep size since I started, thanks for the tips. It really helped.

December 20, 2014

Adrian Bryant

see 11-19 here

December 20, 2014


Hi, I'm 26yrs old 5'4" and 122lbs I am really fit but also very flat on the back side I have been doing squats, step ups, lunges, leg lifts, butt bridges, running, and walking everything I can think of to increase my butt muscles but to know end. I have recently started drinking whey protein and eating protein bars along with foods that are high in protein. I also take a multi vitamin. But my metabolism is through the roof always has been. Do you have any suggestions for me I h a ve wanted a nice round butt for so long and hsve worked so hard with so little to show.

August 20, 2014


Just keep doing what your doing lunnges and functional training will get you there.

October 25, 2014


I'm 63, usually athletic & active, but after a couple of surgeries that left me inactive for about 6 months I have found myself battling underarm yuckiness. It has been an increasing problem for several years but is at the point now that I am considering plastic surgery. I can live with the rest of my body drooping but not this! I am so embarrassed in bathing suits, etc.
It is really bad but I am willing to try anything and everything. Or should I just give in and have the plastic surgery (which I can't afford). Help!!
BTW, I am 5'6" and 140 lbs, BMI 24.

May 12, 2014

Adrian Bryant

see this

May 12, 2014


hey Adrian i am 17 and 6'1" i weigh 68 kg m going to the gym since a year almost and have seen good results but now i wanna gain some mass and build my muscles bigger so can you please help me out with a mass gain workout and diet?

February 06, 2014

Adrian Bryant

here you go

February 06, 2014

mojey flow

Hi im 26 male fit I have been hitting the gym everyday for a year I do a mix of heavy weights and some days kickboxing I suffer from being skinny fat the typical case of pop belly but lanky ass arms and legs I am also eating correctly I always have eating lean and clean (I used to skip meals) but I dont know what way to go I want a decent solid build not overly muscular because I wana be fot for the long hall but I wana lose this gut whenever I read stuff its either cut down calories to loose the fat but I wana keep the muscle I have built around my arms and chest so sometimes I dunno weather to knock back the protien shakes cause of calories etc advice please which way to go and what am I doing wrong if I eat well and train hard and my gut is still flapping

December 28, 2013


Hello. Im 5' 118lbs, 30 yrs old with 4 kids and i am a petite curvy woman already but I lose weight very easy and scared that if i work out too often that ill get smaller. However, i have a wedding in a few months and i am trying to lift my butt and tone my legs without losing my hips and i want to flatten my tummy. I have a slight shoulder injury im recovering from so weights arent an option right now but i have to get these results by Jan. As you know, as you age nothing is as firm or lifted regardless of your size. help!

October 19, 2013

Adrian Bryant

go here

October 20, 2013


Hi I'm 14 years old almost 15 and I am trying to get a six pack but no matter how much I work out it stays around a barely shaped six and I want to have a Shapley six pack any recommendations on how I could get one as quick as pssible

October 04, 2013

manpreet singh

Hi i am 22yearold my hight is 5.4ft how to long my hight?

August 11, 2013


Hi; I am a thin man, i am look for a little fatter and build muscles bigger and stronger

June 12, 2013


Hey Adrian,I am 43 years old 5'11 about 170.I would like to know if you could tell me what foods to eat on a daily basis to gain muscle.I know im supposed to eat every 3 hours but dont know what is best for me.I work out about a hour a day . Thank you

May 01, 2013

Adrian Bryant

see this diet to gain muscle

May 01, 2013

Hello Adrian, my name is Ramona and I am trying to build alot of muscle mass. I use to train while playing ball in high school and now that I have reached 30, I want my arms to be more defined as they were back then. I also want to start competing in the womens bodybuilding as well. I purchased some creatine supplement pills to help, but I don't know where to start. I am starting my workout tomorrow. I need some pointers.

January 20, 2013

Adrian Bryant

start here

January 21, 2013


Hi Adrian, I am trying to built muscle, I will eat 4 eggs daily, but I dont know if I have to eat the yolks too.

November 29, 2012

Adrian Bryant

the egg yolks are fine

December 01, 2012


I am 61 years old. In good health. I do not take any meds. I do not smoke. I drink wine and vodka once Ina while. I am 5'5" and weigh 145. I am thick around my waist. I used to workout but haven't in about a year. Will your plans work for me? Can I ever hope to be lean and strong and flexible again? Or is my age against me now?

November 21, 2012

Adrian Bryant

age is not a problem but for you start here

November 23, 2012


Hi Adrian, I need your help. I am only 5 feet tall, and weigh 165 give or take. I have a big butt, big breast, and I have curves. The only thing about this is that all areas need to be toned. I also need my arms toned, and my inner thighs. I also have kids therefore leaving a few stretch marks, and excess belly fat with love handles. In other words, I guess I need a new me=). Adrian, is there any hope for me and all of these problem areas? Thanks in advance for any helps you provide, it is greatly appreciated.

October 06, 2012


Bro i'm 5ft 11in , 141 lbs . I've done everything to gain some mass but didn't achieved a thing. Help me out plzz

August 16, 2012


hi im 5 10 and about 186 but its mostly just stomache fat! It really doesnt seem to many people when i tell them that im over weight but when i take my shirt off it looks like im about 210 lbs. my arms are pretty well in shape but i have done everything for my stomach. What diet should i go on? I need to loose all this extra fat! it is gross i need help asap

July 21, 2012



April 20, 2013

wh stander

Helo adriaan.
I 91 KG AND 1,85M LONG. I have a shit load of stomache fat. Ive got a back problem as wel,so sit ups is out pleas tel me what i can do.

January 17, 2013

Adrian Bryant

you Use any 1 of the permanent weight loss plans here to lose stomach fat

January 18, 2013


Hi ,After having two kids and getting older I feel that I can't just eat anything I want anymore. I want to lose weight in my belly and love handles but I want to gain weight in my hips and butt. I am 5' 4" and I weigh 160lbs. I am 26 and I'm only getting older so I would like to get in shape now. I need to be completely in shape by june 8th. Please help me!!!!

March 30, 2012

Adrian Bryant

start here

March 30, 2012


hello my names lissette im 20 years old 128 already thin and got big boobs..but i really want a rounder bigger back side..and bigger hips....i dont think i got that much fat on my butt soo is that going to make it easier to build muscle cause i can flex my butt.does that mean my muscles r growing??

March 12, 2012


How you doing Adrian, my name's andy I'm 21, 6'1 and 183 pounds I'm trying to gain weight but nothing I do is working for me. My ideal weight would be 200 pounds any way to do this without the gym, i go to a gym facility about 2-3 times a week but i feel all i do is burn calories n just losing weight instead of gaining although I'm also becoming more defined any help would be appreciated thanks!!!

February 02, 2012


Hi there Andy. I struggle to put weight on I have been going to the gym for just over a year and have gone from 58kg to 64kg. I have hardly any fat and so you can see how much muscle I gained. My arms went from 12" to 14" chest from 32" to 36" all you need to do to gain weight is eat more calories. Work out how Many cals you burn during the day and eat that much plus add an extra 500 cals for example I burn 3000 cals in a day so I'm aiming for 3600 cals. Also keep going at the gym cause with all the cals your eating will also be lots of protein too so you will gain alot of mass. All you need to do is be dedicated and work hard, one last thing you prob have a fast metabolism which is the same as
Me. It's frustrating if you want to gain weight but stick at it and you will get there.

May 30, 2012 en Espanol
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