1. High Protein Foods
2. Protein Shakes
Protein shakes are the only supplements that will actually help you build muscle because your muscles are made up of protein so…
The only way your muscles can recover, repair itself and build you much bigger & stronger muscles after you workout is if you get enough protein in your diet by eating these high protein foods and/or by drinking protein shakes so really…
You don't have to waste your money on protein shakes unless you're having a hard time getting all the protein you need from high protein foods alone and this could be case if you don't have time to prepare your meals or if you just don't feel like eating lots of high protein foods and…
There's basically 5 types of protein shakes you can get and…
Neither one is better than the other because PROTEIN is PROTEIN and basically… It's all about getting enough protein in your diet no matter where it comes from to build muscle but if you can afford it…
Try to get many different types (not name brands) of protein shakes to get a wider variety of amino acids and here's the 5 types of protein shakes…
5. Blended Protein shakes - These are just protein shakes that have a combination of whey, casein , egg & other protein sources in them and… Blended protein shakes may be the best for you if you're on a budget so you can get a variety of protein sources & amino acids.
You should try to drink at least 1 liter of water everyday because…
4. Complex Carbs (carbohydrates) & Healthy Fats
Before you think about going on an ultra-high protein diet - You must know that YOU CAN'T Build Muscle without eating enough Carbs & fats so really…
About 45-to-65% of the total daily calories you eat should be from carbs & healthy fats and the rest protein and here's why carbs & fats are important for building muscle…
5. Meal Replacement Shakes (MRPs)
If you're having a hard time getting all the calories you need along with enough carbs, protein & fat then that's where Meal Replacement Shakes (or MRPs) can help you meet your dietary needs because…
MRPs contain not only protein but also the right amounts of carbs & fats and MRPs come in all different sizes ranging from 200-to-1000 calories so for example…
Labrada Lean Body For Men is a good Meal Replacement Shake that contains 320 calories, 40g of protein, 22g of carbs and 8g of fat but again…
Meal Replacement Shakes are only important to you if you don't have time to prepare some of your meals and here's…
1. BCAAs (Branched-chain amino acids)
Muscle is made up of protein and protein is made up of amino acids so…
If you're getting enough protein in your diet from high protein foods along with Protein shakes & Meal Replacements then you'll already be getting enough BCAAs in your diet to help you build muscle but…
YOU DO NOT NEED Creatine to build muscle and creatine is definitely not as important as the other muscle building supplements & foods on this page but all creatine does is…
Sometimes because of the way you diet & exercise to build muscle… Your body loses some of the essential vitamins and minerals it needs to help you build muscle so as an insurance policy…
It's good idea to take a multi-vitamin but usually… Eating the right foods and Protein shakes & Meal Replacements will already supply your body with the muscle building vitamins & minerals it needs.
You Deserve to
Look Good Naked
I'm Adrian Bryant (the ripped guy on the right) & I'm here to help you look much better with your clothes off or on so…
suggest me best mass gainer to get some bulk on my muscles
November 01, 2013
hi there Adrian! I am female, my height is 172 sm, my weight is 65. How long will it take me to lose 15 kilos on a VLCD 600 calories a day?Thanx!
September 11, 2013
not long but you may gain back all you lose unless you can realistically stick to a 600 calorie diet forever. it's not good to starve to lose weight
September 11, 2013
thank you for your reply! I counted on one of the caloriescalculators online it would take me 15 weeks. Will it be faster if I eat 1 meal a day and the rest would fast?
Also, could you please tell me-I have read that oat bran calories dont count because they are poure insoluble fiber so there is no need to count them. is it true?
September 13, 2013
the less you eat and the more active you are = the faster you will lose weight but with that crazy 600 calorie plan you're on you will probably gain back all you lose and more
September 14, 2013
I'm 177cm (5ft10.5) tall and weigh 60kg so I guess you could say I have a slim/skinny frame. I try to work out for 45 mins most days of the week just lifting weights and using a chin up/pull up bar. However, muscle doesn't seem to be building and if it is, then the process is incredibly slow. I was just wondering which protein shake or exercises should I do which fit my description best? Please recommend something as everywhere I go, everyone suggests everythings the same and I end up not buying as I'm unsure and there has to be a reason for differences in stuff like protein shakes - whey, casien, isolate etc.
It'd be lovely to hear a reply, Thanks mate.
September 05, 2013
Hi I'm jai I'm 20 and just starting to work out I have been keeping a good level protein and carb diet and just wanted to find out what I should take to give myself the xtra boost to get my muscles Bigger and to loose unwanted fat on my stomachs so my abs come threw mine noticeable
July 25, 2013
I want à BIGGER butt and i dont have money what supplement pills or protein bar would i take with my workout ??? Please help
June 04, 2013
I’m 19 years old, 6 foot tall male. I have a skinny frame and I am starting to noticing some fat around my abdominals and other parts of my body. I am an taekwondo instructor and I am not as active as I use to be when I was a student. I am studying 3 different medical degrees, so I don’t have any time to work out or have a proper meal some times, since I spend the majority of the time studying. A lot of my money has gone into my medical degree so I can’t really afford any fancy diet for gaining muscle.
Some weeks I can squeeze in at least 20-40 mins a week of weights session at the university gym. My question is "How do I gain muscle on a budget?” and “What kind of things should I take?
June 04, 2013
i´m 23 years old 1.8 meters tall man, i have lost 7.5 inches in my waist in the last months now i´m 39 inches, i still have some work to do, and i already built some muscle (for example my arm is 15 inches), now reduce my waist is becoming a more slow process, i still see it but is more slow, my concern is about to add carnitine first time in the morning and before workout (usually at 11am), will carnitine make me loss my last 5-7 inches in my waist but at the same time make me lost some of the muscle i already built? or carnitine will give me energy for intense muscle and cardio workouts and lost my last 5-7 inches and to the same time get bigger muscles?. i hope you got a minute to give me your opinion and sorry if my redaction isn't good, i'm mexican and learning english, greetings!!!
May 30, 2013
yes the carnitine may give you more energy to help you lose weight faster to get a smaller waist but your workout and diet plan is the most important
May 31, 2013
Hello I'm Kyle. 177cm and 54kg. Really skinny but I want to gain some muscle for soccer (goal keeper). I have never done any gym before. I'm looking at muscletech as my supplement and I have nitro isolate 65, premium whey protein and cell tech hardcore. Which one should I take? Which part my muscle should be working on? Is it true that alcohol will kill the muscle? Thanks
April 16, 2013
i.m 5'9" and weigh 63kgs. i.m very lean and skinny and wish to put on some serious muscles so that i can look large and ripped. is it possible to do so without supplements and protein shakes? if yes what diet and workout do i have to follow.?
April 13, 2013
my height is 5.10 and weight is 82... i just want to confirm that without supplements. how could i make my body larger and heavy.... how to gain weight without and supplement..
March 14, 2013
i am 26 years old weighing at 72kg, 5'9". I am lean right now thought i used to be fat(84kgs). I want to put on some lean muscles and all i have are 5kg dumbbells and i cannot go to a gym as there isnt any close by and my work schedule doesnt allow me to travel . Can you suggest me some exercises and a protien shake that will help me gain some lean muscle.
March 09, 2013
I use SYNTHA 6 protein, I am thinking about starting to take amino acid supplements too ! Can we club the protein shakes & also take amino acid tablets for muscle gain?
March 03, 2013
you can but you really do not need to waste money on aminos since they are already in most protein supplements
March 03, 2013
Hi, I was wondering if you had any recommendations for someone with trouble with muscle recovery? I have some unknown muscular issue that causes me to be very weak even when doing small tasks. A few years ago I used to be very active and even was doing p90x but now I can't lift anything very heavy and get very sore when I do even small things like light housework or even wearing shoes that have a chunky heel (it makes my legs very shaky and sore). any suggestions?
February 23, 2013
have you recently just stared back to working out?
February 24, 2013
WOW! I can't believe how off this information is. 1, 2, and 3 are good. 4 is half wrong, well everything that talks about carbs is wrong. You don't need carbs at all to build muscle. Exercise alone will spike insulin levels enough to build muscle. Eating high quality fats is a must!
The following statements "If you don't eat enough carbs - your body will breakdown and burn muscle for energy causing you to lose muscle and along with water…" AND "You need to eat carbs to stay energized so you can workout longer and lift heavier weights to build bigger muscles because your body uses Carbohydrates for energy and more importantly…" - These statements are completely wrong. There is something called ketosis. After 10 days of ultra low carbs, sub 30 grams per day, your body will start burning fat for energy instead of carbs. After 10 days if you continue to stay ultra low carb without a cheat day or 1 or 2 cheat meals then you will begin to start chewing up muscle similarly seen in intermittent fasting.
And 5. Why tell people to eat meal replacement shakes? You should be making time to eat quality snacks like nuts and little amounts of fruit if you have any concern about building muscle. These items have much better properties for building muscle than any meal replacement shake will give you.
I would say a multi-vitamin should replace number 5. Multi-vitamins are key to staying healthy. You could replace number 3 in the in the not crucial section with fish oil. BCAAs are good along with Creatine if your actually pushing yourself hard enough to need Creatine. BCAAs are usually in a quality protein shake anyway.
February 22, 2013
Still scratching my head at this one? Before I go further, are you honestly saying that complex carbs are not an extremely beneficial way to build lean muscle, promote healthy cholesterol, retain healthy insulin levels and provide muscles with prolonged energy as opposed to spikes??? Complex carbohydrate consumption for the production of lean muscle are essential my friend! Show me a serious health professional, athlete or body builder who does not have oats or complex carbs on their shelf for building muscle and will show you a liar.
April 03, 2013
I am 54 year old female,5'8", 126LBS who has really been working out much more thaN before. 2-3 nights in the gym lifting and 2 nights at home with the p90x. I am actually getting too toned, i have not lost weight but inches. I don't need to. I have a huge metabolism, and drinking whey shakes twice a cay and am cutting down the cardio. I would like to to put some muscle in the skinny legs. HELP!!!
February 12, 2013
My name is Rob. I'm 29 years old, 6' tall and weigh 175 pounds, with a little gut. For the most part, I eat healthy and can prep my own meals. For the past six months, my daily food intake looks like this on most days: for breakfast, I blend blueberries, 2% milk, a banana, and fage total 2% yogurt. In between this and lunch, I eat walnuts and a kashi trail mix bar. Lunch can be a wildcard... 3-4x a week,I make my own ham and turkey sandwich with carrots on the side and an activia yogurt, other times I'll eat out. For dinner, 3-4x a week, I'll make grilled chicken w/ spinach leaves and carrots. I only drink water, no soda or juices... and I'll have about 4-5 shots of whiskey every weekend; I don't drink beer.
I do pushups every other day (diamond/wide/shoulder) and regular wide pullups 3x/week. I also curl a 20lb kettle ball I purchased (they aren't cheap!).
Knowing all that, I have two questions...
1) my goal is to get bigger arms, and make my chest look better; maybe even get rid of my little skinny-man gut. Should I buy protein powder? I'm trying to avoid that if I can incorporate actual food but I don't mind it. I've read I should be taking in as much protein as my body weight, 175g. Is that true?
2) Also, I want to avoid using weights. Is it possible to achieve what I want just doing pushups, pullups/chinups, handstands (saw that on the site), dips, planks?
January 21, 2013
Actually, I weigh 165 not 175. I just weighed myself. Looks like I lost some weight in the past few months.
January 21, 2013
I am a 51 year old woman, I go to the gym on a regular basis, five to six days a week, i do weights, and aerobics, but I am still not seeing the results I am looking for, I look like I am in my late thirty, and want to feel good about my clothes and myself,
I do not eat meat, but I am still overweight, what am I doing wrong, and what exercises should I do in order to get really toned muscles.
January 12, 2013
how much do you weigh now?
January 13, 2013
I'm Wiegh 120 ish and trying to find good supliments to gain muscle any tips to help me
January 15, 2013
I am a 46 year old overweight woman and have been working out to improve my health and appearance. I love lifting weights and my desire is to one day appear in a fitness competition. I take L-Carnitine every morning before hitting the gym. After the gym, I drink whey protein with 8 oz of Almond Milk (non-sweet). I try to have protein with every meal. Is there anything else I should be doing to help build muscle?
January 09, 2013
sounds like you got everything in order. if you run into problems or have any concerns while taking action then I'll be here to help you
January 09, 2013
Hi, i am skinny and i really want to get bulky/bigger legs/thighs. i do not want my upper body part meaning arms any bigger. can you advise what exercise, how often should i do them and supplements to take? do i have to work my upper body parts in order to get the bulky legs/thighs? thank you so much for your time
January 04, 2013
I'm taking Udo's Oil Omega DHA 369, CLA, and just purchased Pure Green Coffee Bean Extract. I'm 5'4 & 129 lbs. Looking to lose these last 10 lbs. What about adding L Carnitine and Co Q10... is that necessary? Will I see added results by adding these supplements? How much should my protein intake be per day?
December 27, 2012
i am october 1987 born and my body weight is 48-49kg with
5 feet 4 inch height.
my body shape is rectangular.what should i eat and which exercises i can do at home to get perfect body.
December 17, 2012
Are you trying to gain weight?
December 18, 2012
Namaste(hello) Adrian sir
This is shivam 14 years old boy.
I am tired of getting been teased by my friend of my physical personality. My height is 4 ft 5 inch, my weight is 41 kg. Kindly suggest me few exercise or something else to loose fat and become like you.
I shall be highly obliged
December 09, 2012
I am a 5'9, 166 lbs female. I have slimmed down and toned up everywhere, however I still have a little gut. It's very frustrating. What's the best plan for getting rid of it?
November 24, 2012
I highly doubt that if you are a 166 lb woman at 5'9 you have a "little" gut.
January 08, 2013