The ONLY 7 Foods & Supplements You Need to Build Muscle

& Don't Waste Your Money on These 11 Supplements

1. High Protein Foods

The 2 most important steps to build muscle fast are…

  1. Get stronger or break down your muscles every time you workout using progressive overload and then…
  2. Eat enough protein so your body can synthesize or use protein to rebuild your muscles that are made up of protein into bigger & stronger muscles.

Protein is the ONLY thing you can take that is going to actually build muscle.

Type your weight in the box & then click enter to See how much protein you need to build muscle…

Type in how much you weigh here →

You need -to- grams of protein per day to build muscle

Bonus: You'll actually burn more fat when protein is at least 30% of your diet.

2. Protein Supplements

protein supplements

Protein supplements are only needed if you're having a hard time getting all the protein you need in your diet to build muscle from high protein foods but…

Supplement companies will do whatever they can to make you spend more money than you have to on protein - for example…

Recommend protein supplements

3. Water

Type your weight in the box & then click enter to See me how much water you need to drink to maintain your muscle size & strength…

Type in Your Weight (in pounds) here →

Drink at least ounces of water each day

4. Carbs (carbohydrates)

Your muscles mainly use carbs for energy so if you're not getting a lot of carbs in your diet you may get to a point where it becomes tougher to build muscle because you wont have the energy to lift enough weight, do enough reps and/or sets to build more muscle with progressive overload

5. Creatine

Creatine gives your muscles extra energy to lift heavier and do more reps than you normally would to help you build muscle faster because of progressive overload and Creatine like carbs also draws more water into your muscles making your muscles look bigger.

How to use creatine

Type your weight in the box & then click enter to see me how much creatine you need to build muscle faster…

Type in Your Weight (in pounds) here →

  • Take gs of creatine during your first 5-to-7 days.
  • Take gs of creatine afterward for at least 3 days pr week.

Recommend creatine supplements

on creatine

If you're unable to get creatine then make your own poor man's creatine by getting enough water & carbs in your diet to get nearly the same energy boosting & muscle swelling benefits.

6. Fats

At least 20-to30% of your diet needs to be fat in order keep your testosterone levels high enough to build muscle.

You can get enough fat in your diet eating foods high in healthy fat like fish, nuts or using Omega-3 or CLA supplements.

7. Caffeine

Caffeine taken 30-to-60 minutes before your workout will give you an energy boost that'll help you lift heavier weights & do more reps like these guys who bench pressed more in studies like this

Caffeine Tips

Type your weight in the box & then click enter to see me how much caffeine to take for an energy boost…

Type in Your Weight (in pounds) here →

  • Take -to-mgs of caffeine for an energy boost.
  • Start off with mgs first to avoid any unwanted side effects like nausea, jitteriness, headaches, trouble sleeping, nervousness, irritability or fast heartbeat.
  • Increase your caffeine intake to no more than if you develop a tolerance or if you're not getting an energy boost with the amount you're taking.

Recommend caffiene supplements

BONUS: Caffiene is 1 of the very few supplements that you can acutally take to burn fat faster (see why)

It's ALL About Protein!

high protein foods

Again, Protein is the ONLY thing you can take that will actually build more muscle AFTER you've worked out using progressive overload

Even steroids only work because they force your body to use or synthesize more protein to build muscle faster &…

Everything else on this list helps you build muscle by giving you more energy to lift heavier weights, do more reps and/or sets (water, carbs, creatine and caffeine), makes your muscles look bigger (water, carbs, creatine) or makes it easier to get all the protein, carbs & fats you need (MRPs, protein supplements) so…

Do I Relly Need Supplements to Build Muscle?

steve reeves

NO! Absolutely Not! You can build plenty of muscle with enough protein, carbs, fats & water in your diet just like Steve Reeves pictured above who gained lots of muscle mass before supplements even existed.

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1-35 of 211 Comments
Jill

What are your thoughts on CLA in regards to weight loss and muscle building?
Thanks!

December 13, 2015

Adrian Bryant

they help but you can save your money and get CLA from food sources like organic beef

December 13, 2015

Armaan

I am 172cm ..Weight 76 Kg..Age-20yrs..I am confused about BSN Syntha6 and ON Gold standard Whey Protein..Plz Help Me Out...I can choose syntha because it contains Fat+Protein...But i am scared of being fatty...I can choose On gold standard..but i am scared without little bit fat my muscle will not look bigger as ON Gold standard Contaims almost No Fat as Compared To BSN Syntha 6

November 20, 2015

Adrian Bryant

only too much calories makes you fat and both of those products are good and all I can tell you is that I have personally used ON whey with good results

November 22, 2015

Artrell cormier

Hey my name is artrell Cormier i am an 18 yr old and i weight 141 pounds and 5'6 in a half in tall. Im trying to gain weight to about 180 pounds lean. Need help on how what types of workouts to do everyday and what to eat/proteins to drink to achieve this goal

October 17, 2015

shan bhadu

hi,
i am a INDIAN 18 Year old boy.
my weight is 67 kg hight 6'0 feet.i am a athelet.
i want to get 76 kg & abs.
what type of diet i take give some sug...

August 29, 2015

Adrian Bryant

go here

August 29, 2015

nay nay*

Hi adrian
I'm am 21year old girl, weigh 45kg,All my life I have been struggling to gain weight in my legs thighs and butt...nothing I do works,so can u suggest a good supplement for me,please and thank you

February 28, 2015

Adrian Bryant

go here

February 28, 2015

roshan

Hi
I am 26 and I am very skinny .what should I do to get a perfect body with good chest n biceps

January 30, 2015

Adrian Bryant

start here

January 30, 2015

Annie

Hey adrian , i have a very disproportionate body and iam just going crazy ..i have thin legs and a flabby waist probably an apple trait..ive just done everything to g rid of the fat at the waist but nothing works..whole body shrinks but the waist remains same.last option left for me is liposuction which i dont ..n i even wanna do something to get bigger legs.plz help me out.

January 10, 2015

Adrian Bryant

when you lose weight usually the belly fat is the last to go so go here to get there

January 10, 2015

Andrew

Hi Adrian and thank you in advance for your help!
I am a 31 year old male, 5'11" and at the moment way 165. I am extremely fortunate to have the genetics and body type I have because I stay ripped year round and haven't been in a gym in 2 years +/-. and have a horrible diet. This is going to sound conceded but my physique is near perfect but I want to be the best I can. I recently decided to get in the best shape of my life and want to know the best way to go about doing it. I put on muscle EXTREMELY easy. I literally see results in a matter of days of just doing push ups. In high school I was in epic shape. I was 18, weighed about 180 and lifted casually but heavy (Participate in the BFS program - High weight and low reps). I want to get back to that shape but would like to get to 190-200. I want to keep it simple and supplement taste is a big thing to me. I would like to keep it to 1 type of protein shake (The blended shake you spoke of got my attention) and I would also need help getting enough carbs, fats, etc... as I am looking to put on weight (My metabolism is unreal). I used creatine years ago and it seemed to produce great results but I may wait on that. Thoughts? Bottom line, I don't have time to eat the way I should and will probably be working out 4-5 days a week max for 30 minute sessions. What supplements/methods do you suggest for putting on that extra 25-30 pounds? I really appreciate any help you can give me.
Thank you,
Andrew

October 08, 2014

Adrian bryant

go here

October 09, 2014

Nowsheen

Hi,

I'm a 23 yr old Indian girl and I weigh 75 kgs. I have been following fitnessblender.com workout schedules for a month now and strict on diet, checking my calorie intake and everything.

I want to lose weight, lose flab, gain lean muscle and get a toned body in a month, since am already working out, I expect to reach my goal soon.

However, I am not getting enough protein from my diet. What protein supplements should I take? will soy be great? I have started working out in the morning while doing intermittent fasting. Is it ok?
Will taking protein supplements, help me gain muscle fast and lose fat faster?

Please let me know ASAP 'coz I don't want to let my hard work go to waste, if am not doing it right.

Thank you.

September 29, 2014

Adrian Bryant

A higher protein diet will help you lose faster (not protein supps) If you have a hard time getting protein in your diet then supps. will help

September 29, 2014

Nowsheen

Thank you for your reply. So working out while fasting is fine right? 'coz I've read that taking some food is necessary before working out. Is it?

September 29, 2014

Adrian Bryant

fasted workouts are fine and wheter you eat or not before your workout is your preference but you do burn more fat if fasted working out

September 30, 2014

ahmed

hi , i used to be like 121 kg and now i am ranging between 67 and 70 kg and i don't want to get bigger or bolder i just want to have lean ripped look , i workout 3 to 5 days but i don't eat enough food because i gain weight so fast and i am afraid of gaining all the weight back so i decided to take protein not from food so i want to take supplement , BCAA was recommended to me , but there is a lot of option out there and i don't know if i should take BCAA or another form , i do have under skin fats making me look bad despite the fact that i am 67 kg and 175 cm , so will BCAA help me in losing under skin fats and getting ripped look , and if so what product should i buy , really appreciate ur help

June 28, 2014

petrus

can you pls help me with a more or less eat plan you had and what work outs did you do

December 02, 2014

Adrian Bryant

see this

December 02, 2014

Rahul

Nice post..How many proteins should be take in a day?

April 21, 2014

adrian bryant

maKE IT 25-TO-50% OF YOUR DIET

April 21, 2014

George

Hi adrian,

I got two questions:

1- The gold standard whey protein am using states that their is soy lecithin in it, would that raise the estrogen level?

2- It also states that it should be avoided if individual is trying to lose weight, is that true? or i can consume it as long as i don't exceed the caloric surplus?

February 27, 2014

Adrian Bryant

1 - I cant say whether it does or not (i dont think so) but I use the same brand

2 - correct. calories in vs calories out. you'll lose or gain weight depending on how much you eat

February 27, 2014

raj

suggest me best mass gainer to get some bulk on my muscles

November 01, 2013

Mariya

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

Adrian Bryant

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

mariya

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?
Thank you!

September 13, 2013

Adrian Bryant

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

Jonny

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


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