All high protein foods help you build muscle fast - go here to see why so here's…

79 Muscle Building Foods

    Any type of Protein shakes & supplements…

  1. Protein Bars
  2. Whey Protein
  3. Casein Protein
  4. Egg Protein
  5. Soy Protein - vegetarian protein source
  6. Hemp Protein - another vegetarian protein source
  7. Blended Protein - combination of protein sources
  8. Any animal sources…

  9. Orangic Beef (range-fed or game)
  10. Cornish hen
  11. Chicken - Lean Chicken breast (skinless)
  12. Turkey - Deli Turkey breast / Skinless Turkey breast
  13. Quail
  14. Duck
  15. Goose
  16. Emu
  17. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
  18. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
  19. Well-trimmed Leg of lamb
  20. Bison
  21. Rabbitt
  22. Deer / Moose / Elk / Caribou
  23. Top Round Leg cutlet or Chop cuts of Veal
  24. Egg whites / Egg beaters
  25. Eggs
  26. Most fish & other seafoods…

  27. Tuna
  28. Sardines
  29. Trout
  30. Salmon
  31. Abalone
  32. Bass (fresh water/sea)
  33. Cod
  34. Roe
  35. Perch
  36. Pollack
  37. Halibut
  38. Anchovy
  39. Catfish
  40. Mackerel
  41. Flounder
  42. Herring
  43. Tilapia
  44. Swordfish
  45. Whiting
  46. Grouper
  47. Haddock
  48. Snapper
  49. Crab
  50. Crayfish
  51. Mussels
  52. Shrimp
  53. Scallops
  54. Oysters (half shell)
  55. Frog legs
  56. Terrapin (turtle)
  57. Any nuts & seeds - High protein foods for vegetarians

  58. Unsalted Cashews
  59. Unsalted peanuts
  60. Raw Almonds
  61. Hazelnuts
  62. Brazil Nuts
  63. Pecans
  64. Walnuts
  65. Pine Nuts
  66. Pistachio Nuts
  67. Macadamia Nuts
  68. Pistachio nuts
  69. Hazelnuts and Filberts
  70. Butternuts
  71. Beechnuts
  72. Pumpkin seeds
  73. Sunflower seeds
  74. Chia seeds
  75. More high protein foods…

  76. Hummus
  77. Seitan
  78. Tempeh
  79. Natural peanut butter
  80. Natural cashew butter
  81. Natural almond butter
  82. Beef Jerky
  83. Tofu & Soy products

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1-35 of 93 Comments

I've done your workouts before and personally for me the one legged leg press really built my butt but I switched gyms and now the new leg press is not the same I can't even put weight on it because it's so heavy I can barely with one leg so I'm trying out the butt bridge and kneeling squats :) but my question is eating chicken thighs ok?

April 04, 2017

Adrian Bryant

for protein, yes

April 04, 2017


I'm 285 6'0 (fat), have been lifting consistently for about 4 months now. My goal is to get big and strong, with a 'Bearmode' type body. What type of diet/exercise do you recommend for me?

March 30, 2017


BTW, i'm also on an interminent fasting diet as well, not sure if this is good or bad for my goal

March 30, 2017

Adrian Bryant

when you say bearmode you mean gaining muscle without losing any bodyfat?

March 30, 2017


Hey :)
My name is Nikki. I'm 18 years old and I'm 163 cm and 43 kg. I'm skinny and i want to have curves and feel good in my body :/ Can you help me? Please


February 26, 2017


Hello Mr Adrian,

I am 26 and 144 cm height and 36 kg weight. I want to increase my weight and build curves and shape my body better. Could you suggest me a diet plan and exercise?

February 21, 2017

hafsa shaikh

I am a vegetarian 5'2" ..weight 67 kgs..I hv 3 babies ..i want to develop a curvy figure ...hv seen butt workout a..b..c..d..will go in for it...only thing that troubles me is how do I get the 200 or 250gm protein to build my ready to take supplements but which one should I go in for and how much at a time or per day

December 03, 2016

Adrian Bryant

for your weight you only need about 150 grams of protein per day and you can get it from shakes or food

December 05, 2016


Mr. Bryant,

Hi, I was curious could you tell me if it's OK to eat white bread? I know it's not ideal, but is it possible to get/maintain visible abs while eating not too much but some white bread along the way? I remember reading from you about how it doesn't matter what you eat, just that you maintain a caloric deficit. That's just very different from many other people claiming "I haven't eaten carbs in 6 years and look at me now!" I prefer white bread lol. Thanks.

October 13, 2016

Adrian Bryant

1. it is all about calories

2. usually when you avoid carbs you automactically eat less calories so white bread is fine as long as caloroies are in check

October 14, 2016


I am 21 yrs old and i am obese with 274 pounds and my height is 5 4 can you recomend any diet plan as i have no time to workout

August 29, 2016

Adrian Bryant

use this diet

August 30, 2016

Zach Boyer


Any idea as to where one can find deer meat (besides, like, the forest)? Sounds like a tasty way to round out my daily diet. Ty!

—Zach Boyer

June 14, 2016

Adrian Bryant

i have no idea

June 14, 2016


Hi Adrian, I'm breastfeeding at the moment, but at 238 lbs and only 5'7", I need to start losing weight fast! Can I stick to 1600 calories, assuming 1100 for me and 500 extra for breastfeeding (as advised is needed).

Thanks for this awesome site!

May 27, 2016

Adrian Bryant

1600 ALONE should be enough to cause weight loss

May 29, 2016


Hi Adrian,
What do you think about gelatin for muscle building? I like to consume it because it's low calories and full of protein.

April 16, 2016

Adrian Bryant

i think protein is good in general

April 17, 2016


Hey there! I'm 22yr old and 5'4". My weight is 42 kg. I really need to gain weight. What should I do for curvy figure? My upper back is straight .i really need to put on some weight there. And need big bust and thighs. Please help!

January 20, 2016

Adrian Bryant

go here to get curves

January 20, 2016


Mr. Bryant I absolutely love what you're doing with this site and am so thankful for the help that you provide. I've been lurking on you site for about two years and just know that when I need to accomplish a work out goal, I can come here. Thanks so much!

January 06, 2016


Hi there, I've been working out for a long time, I love it, it's my lifestyle. However, despite feeling fit or feeling healthy, I haven't been able to reach my goal of building my lower body, specifically my butt. It's just not where I gain fat or where I have natural muscle. I've been reading your website and want to incorporate the hip thrust and butt bridge into my workout routine but want to hear your advice on how to do it. As of now I do 2 days of athletic conditioning, basically a group class which combines tabata training, strength, resistance, and cardio. This means we do tons of squats, mountain climbers, burpies, donkey kicks, jump squats including arms and weight excercises. I love it. In search of a change, I plan to exchange my 1yoga day to walk, eventually sprint hills to build my butt. My question: how can I incorporate your excercises, hill running, and my 2 classes in a three day work out week. Is this possible?

Thank you in advance for reading this.

August 29, 2015

Adrian Bryant

As far as being able to incorporate more or less workouts along with any targeted butt training depends on your current fitness level.

For example at first you may not be able to do hill running to your max ability due to how much your lower body is stressed from butt workouts or you may be able to do hills with no problem at all but whatever happens...

over time you will see it wont be a problem and lastly if I were you...

I would cut back a little back on any extra workouts and gradually add them along with the current butt wokrouts to see how it goes esp. if building a bigger butt is your main focus

August 29, 2015


Ok, so if I understood correctly...If building butt mass is my goal, I should focus on butt excercises in gym and try to include hill running after a rest day, minus my 2current athletic cond. classes? My concern is losing the tone definition in upper body I do have if I neglect my 2 classes because this is where I get in my push ups, back, etc its a " full body" workout.

Another question, if I'm in the gym doing the butt routine. What does that look like. Is it a quick warm up, 15-20 mins of one excercise and done? What could a beginning work out week look like?

Having said all that, I've worked hard for a long time, yet still have not achieved that strong and built lower body which is what I've always worked for. I'm open to change, just don't want to throw away, for a lack of better words, what I've worked for.
Thanks again for your help!


August 29, 2015

Adrian Bryant

I would just gradually add more as you progress with your butt workout and dont be scared of losing "tone" or muscle as you are active enough to maintain what you have.

for your butt workout just warmup with a weight you can do 15+ times

Make sure you are getting enough protein (25-50% of your diet) as well

September 01, 2015


Hi Adrian, I'm finding it very hard to fit up to 150 of protein into my diet, what would you recommend?

August 09, 2015

Adrian Bryant

that is where protein supplements come in to make it easier for you

August 09, 2015


Hi, can you please tell me how I can build a bigger butt? I was 172 and now weighing at 137 mostly from doing cardio. I started body toning exercises and doing squats and lunges about 3 months ago and it looks like my bottom is getting smaller. Help please and thank you!

March 25, 2015


Hi I am 50 years old and weigh 50 kg.
I recently lost 25 kg in a short period
of time . Do you think I would be able to
tone my body at this age? I also have severe

August 07, 2014

Adrian Bryant

yes, it does not matter how young you are

August 09, 2014


Hey Adrian I wanted to see if you can help me with a plan i had 5 kids I'm 28 it's really hard for me to stay focused on lose n weight after just having my baby this year in October and I have a 2 years old also so they always want to be held or just with me all the time.i take pills from a clinic to lose weight it's adepex p but I'm not lose n fast enough because I can't even stay focused on eating healthy because my kids or also over weight and they do not want to eat healthy my son is 12 and is 235 pounds my daughter is 8 and 115 pounds I weigh 198 but would like to weigh 115 by the beginning of March or the end if you can help me.if you can also help my kids I would love that. I also have a problem with my breast saging from the stretching if you can help me find a exercise to get rid of it or help it I will I have a gym membership I can do whatever you think I should do there I just need help.its very hard for me alone to do it I really need a mentor I have low self asteam that stops me because of my husband he has been cheating on me online for 4 years and trying to find someone where we live also for sex only for the fact that I am not what he wants to look at with out cloth s on it makes me really sad looking at the girls pictures knowing that I will never compare to them that's why I get cheated on.please help me.

December 12, 2013

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