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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1-26 of 68 Comments
Ivette

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

Ivette

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!

Ivette

August 29, 2015

Ashleigh

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

August 09, 2015

Adrian Bryant

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

August 09, 2015

Betty

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

Anne

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
Asthma.

August 07, 2014

Adrian Bryant

yes, it does not matter how young you are

August 09, 2014

Amanda

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

Linda

Hi!
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

Nikki

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

Sofi

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

Robin

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?
Cheers,

Robin

June 29, 2013

slie

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

chloe

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

Jenny

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

Na'Ziyah

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


Incorrect please try again

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