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

More foods that build muscle…

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There are 63 comments

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

Adrian Bryant

with your hectic schedule i suggest you use this workout and this diet

December 13, 2013


I just read your story and it makes me very sad to hear how you are struggling with not only five children but also overweight and aselfish husband. I just want to tell you that you are a superhero and start to see yourself as one and your fight against those extra kilos will be easier. Do it for yourself and not for a man who is not there to lift you up. Your mind will take you far! I have been in your shoes i am a single mother of four.
Lots of love from sweden

February 21, 2014


Hello. My name is Nikki. I used to have am awesome butt before kids. Now three kids later it's a pancake! Seriously. Where do I start? Is Brazilian butt worth the money?? Help please!! Is it possible top just do the two workouts you mentioned to get my old butt back??

November 06, 2013

Adrian Bryant

yes, any of these workouts here will get your butt back

November 06, 2013


Hi, my name is sofi. I am 24 years old, going through a divorce from a destructive (emotionally) marraige and ready for a change. I am 5'6 and 270lbs and have decided to start my weight loss journey. I am very curvy and want to lose about 110lbs without losing my butt/curvy legs. I am currently doing cardio for 2 hours a day 5 days a week but dont know anything about strength training. Im happy to have found your site but im overwhelmed on where to begin?

November 02, 2013

Adrian Bryant

start here

November 02, 2013


Hi there.
My name is Robin and I am twenty one years old.
I just want to feel comfortable in my skin.
I'm 175 lbs and 5'6. my BMI is 28. Not obese, but over. I'd like to be in the 19-24 BMI range. I would like to get down to about 140. Is there any plan you could point me towards that would help me?


June 29, 2013


im 30 and l have lost a lot of weight.l used to have a big butt,curves and big thighs but all is gone.

im trying to eat more calories go back to my normal body but l don't see any difference.

what can l do.

June 20, 2013


Hi my measurements are 32D-24-34, I'm happy with how big my bum/waist is however from the front/back my hips look very square like they just got straight down. Is there anything I can do to get wider/bigger hips with a bigger butt whilst maintaining my waist? I weigh about 50kg so I think the lack of curves might be due to me being underweight, I currenty eat around 1200 calories a day.

June 06, 2013


Hi. I am 34 yrs old,5' 2" and weigh 115. I have had four children. I work out 5 days a week, upper body weight training 2-3 times a week ,lower body same ,and cardio 3-4. I eat healthy other then sweets. I have a really hard time keeping my cravings down. This is the most I have ever weighed .I am trying to shed 10 lbs. I have alot of flab on my belly,butt, and upper thighs. What can I do to see more change in my body shape? I have worked out regularly for 10 yrs and been doing weight traning for 2/12 years. I have seen little to no change. What can I do? If I were firmer at this weight I wouldn't mind but, I feel like the only way to get rid of it Is through losing the 10 extra lbs. please help!!

May 09, 2013


Hi I am a huge fan of your workout system. As of Jan 2 I took on this fitness challenge, and finally succeedly went about my every year New Years Resolution to lose weight. My goal was to lose 50 lbs by May 30. So far with a low calorie diet, morning core workouts and 6-8 hours of cardio I have been able to lose 30 lbs. However, I'm finding that these last 20 lbs are becoming more of a struggle to lose, especially since I have been suffering from sleep deprivation making me really tired and weak and I haven't been able to workout the way I used to. Please give me some advice on how I could lose at least 10-15 more lbs if not the full 20 in the next 5 weeks!

April 17, 2013

Adrian Bryant

use this

April 18, 2013


I'm looking to tone up all my body and get rid of loose skin on stomach currently 5ft7 8 stone 9 and go to the gym 5 times a week?
could you reccommend diet and workouts please, thanks

February 04, 2013


I need to loose belly fat and a bit of chest fat best foods to eat to do this I drink protein shakes

January 02, 2013


I lost a lot of weight and now have a hard time keeping on weight, and because of my current lifestyle I don't think I'll be able to eat a lot more food to gain. I did the J-Lo work out and I noticed results but the results stopped showing eventually. I want to get bigger again but I cant do hill sprints is there an effective way to still get a bigger, higher butt and hips besides any sprinting excersices? 

November 05, 2012


Hello Adrian, I am a 23 year old female weighing 108, my weight seems to go up and down. The most I ever weighed was 120 and that was in March of this year. I want to not only gain about 10 pounds but I want to get a bigger, maybe I should say toner butt. I am not concerned about the gaining weight part I just want to have a butt that sits up high being as though I am a slim built girl. Please help

September 09, 2012

Adrian Bryant

go here

September 09, 2012


Im 5'5 1/2 I now weigh 166 ive lost some
weight and im losing my butt and chest muscles
Im a vegetarian I dnt eat eggs , dairy, but I eat fish,
Not seafood. I want to maintain my size 10/12 with a
Small waist (I have)........wht can I do to build back
My booty size I think I need to gain 4lbs help..mind jumble.

September 03, 2012


Hi im 23 years old and I weightg 275 pounds, I need to lose 100 pounds but I need help. Its hard for me to follow diets and the last thing I want to do is gain more weight. I really need your help can you please guide me in the right direction. Is there any pill that can help me out also, Im really against weight loss pills but i dont know maybe you know of one good one. Well I hope to hear from you soon and thanks for all those tips

August 01, 2012


Hello Adrian! :)

This website is amazing! Has lots of helpful advice,
However I have one question: "Why do we need to eat protein?
Please reply back to me.
My Email:

May 25, 2012


hey, im 5'6 and i weigh 198lbs. i know...pretty bad.
im wondering how i can lose 2-3 pounds a week. And lift my butt. i workout 3 times a weeks but what excerises are best for me to lose weight the fastest.


May 24, 2012

Adrian bryant

use any 1 of the permanent weight loss plans here to start losing 2-3 pounds per week

May 25, 2012


Hello there Adrian. I am 19 years old and I have began doing workouts 3-4 maybe 5 times a week to tone up and improve in particular my chest and butt. The big problem is that I have a Cellulite issue around the back of my legs and my butt that have had a very big impact on my self esteem. What would you advise that would be very useful to get rid of cellulite? I have been drinking water 6-7 times a day for the past two weeks and I do physically feel better and have noticed that I am losing weight quicker but what else can be done? Thank you very much for your time and I appreciate your word.

May 10, 2012


thank you for the link and getting back to me, I appreciate it :)

May 11, 2012


Hi Adrian,

I'm 14, turning 15 in 3 months and I am 5'2 and I weigh about 96 pounds. My legs are extremely tiny, and some people think I'm anorexic from it. My arms are tiny, too, but their normal. My stomach is mostly fat. So basically I want to get bigger legs, and a much flatter stomach? Any advice? I can't work out because I have a back problem, so I guess maybe certain foods I can eat will help? Thank you.

May 09, 2012


hi adrian i am gonna be 14 in july and i'm 5'4 at the weight of 101 pounds(kind of lacking self confridence).i want to gain a little of weight,a big butt,curves,and bigger breasts.....what should i do?(please answer as soon as possible)

April 26, 2012


Hi..... I have been dieting and working out on and off for past four years. I am just abt 5'5 and my weight is 138-to 145...if I become really lax and eat crazy. I am not really unhappy with my weight but am really unhappy with my stomach/butt. I like my thighs, thick, like they are now but wish my butt would be more 'apple bottom-y'. Like lifted butt...but at the top so it sits higher... And at bottom too... I ordered brazilian butt lift, it helped a little but not much... My hips are a decent size as well.... But I would like them to be bigger. The best my measurements have been were 36-26/27-39/42. Wht do you suggest to obtain figure I desire? Smaller waist. Super flat stomach, Apple round lifted, bigger but, and wider shapely hips? I know Thts a lot to it even possible. I am not on strict diet. I eat pretty bad and sporadic....

April 24, 2012


hi Adrian,

I'm 14 in 5 months and i was wondering how can i get abs and i would like to gain muscle since i weigh a total of 104.6 lbs. i would like to know if this is healthy for me as well since my height is about 5 foot 4. thanks! please reply as soon as possible. (and no i am not anorexic or bulimic, i just have a small build; its in my genes.) thanks!

April 22, 2012


Hi Adrian,

Ok my problem is, Im at a good weight (I'm 5'3 124 lbs.) and I've been working out with weights, weight training/resistance, so far so good. I like my results but I don't drink protein shakes or eat protein bars, I do however eat peanut butter sandwiches, tuna, lots of pasta, beans with rice, chicken, steak, etc! But I'm afraid I might not be taking in as much calories and proteins as I should. My goal is to maintain my weight or gain a little more, not too much. What do you reccomend?

January 18, 2012

Adrian Bryant

Best advice for you is to keep a food journal

January 18, 2012


Thanks a ton! Another question I have is, can I take vitamins in replelacement of my protein and such? For instance vitamin packs and supplements?

January 19, 2012

Adrian Bryant

You can take protein supplements to replace protein foods and you can take vitamins but dont take vitamins thinking they can replace protein in your diet

January 20, 2012


Hey Kobe Bryant! What is the best vegetable to eat for protein and or what is the absolute best thing that gives protein, also can you check your email more times, i cant wait long

December 19, 2011

Adrian Bryant

The answer to your question is listed right here on this page

December 19, 2011


Hi Adrian,

I've been working out for 5 weeks now, took total of 4 days off.
The first couple weeks, my butt got firmer, lifted, and overall happy with the result. However, i wanted to lose the belly fat, extreme love handles, back fat, and etc. so i started doing more cardio, and now my body looks better overall but my butt has gotten way smaller. I do weights/strength training for half hour every other day and 1/2 hour cardio on days I don't do weights.
I don't want to lose any more weight, 5'7" 128 pds. i just want more butt but maintain flat stomach and waist. so eating more protein the best answer for me?

December 16, 2011


Hey adrian, quick question for you, is milk (skim or 1%) a good protein source?

December 03, 2011

Adrian bryant

Yes, its a good source of protein but it's not one of my TOP TEN sources

December 06, 2011


good morning,

i have lost 15 pounds so far..seems like im stuck now... what can i do to boost my system in loosing another 15??



November 14, 2011


I recently lost weight and I also lost my butt.I'm trying to get my butt back the way it was. I looked at a video doing the lunges,so I started doing those on October23.I've stop drinking soda and start drinking more water and green tea and trying to eat six meals a day.So is there anything else I can do to get my butt back big and also I want to lose my belly.Please help me out.

October 23, 2011 en Espanol
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