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…
- Get stronger or break down your muscles every time you workout using the progressive overload trick and then…
- 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.
- Even Steroids ONLY work because they help your body use more protein.
- Other foods & supplements ONLY give you more energy to lift heavier weights, do more reps or make your muscles look bigger and they don't directly build muscle like protein does.
- See 79 High protein foods but any animal food sources, nuts, seeds & beans are high in protein.
- There are no superior protein foods or shakes. Protein is Protein. Just get enough protein along with progressive overload to build muscle.
Bonus: You'll actually burn more fat when protein is at least 30% of your diet.
2. 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…
- They'll try to make you buy separate pre-workout, post-workout & nighttime protein products when studies show there is no magic time to take protein for better results.
- They'll say you need over 1 gram of protein per lb. in an attempt to make you buy too much protein when studies show you can build muscle with only .64-to-.82 grams per lb.
- They'll say their brand or type of protein is superior when studies like this & this show that PROTEIN is PROTEIN and as long as get enough of it in your diet you'll build muscle.
Recommend protein supplements
- Whey Protein shakes, Soy or Hemp Protein Shakes for vegetarians, Protein bars & Protein Chips
- Meal Replacement supplements like Labrada Lean Body For Men are ONLY needed if you have a tough time getting enough protein, carbs & fats in your diet to build muscle
3. Water
- Water makes up 80% of your muscle mass so if you became dehydrated by only 2.9% you'll lose a lot of muscle size & strength. (See how to make your muscles look bigger without lifting weights)
- Not drinking enough water makes it harder for your body to use or synthesize protein to make your muscles bigger even when you're doing everything right to build muscle
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 the progressive overload trick
- Carbs also force more water into your muscles making them look bigger.
- It doesn't matter how you get carbs but getting the majority of your carbs from sugary processed foods may cause you to gain belly fat.
- See how many carbs you need to build muscle but the amount of carbs you eat will mainly depend on your workout performance and/or how much fat you're trying to lose.
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 the progressive overload trick and Creatine like carbs also draws more water into your muscles to make them look bigger.
How to use creatine
- Start with a 5-to-7 day loading phase where you take about 15-to-30 grams of creatine per day to quickly pump your muscles up with the maximum amount of creatine it can store.
- Expect to gain 5+ pounds of muscle mass during your first 5-to-7 days mainly because all the creatine you're taking will cause your muscles to absorb a lot of water making them swell up.
- You can maintain the extra muscle mass & strength you gain after the loading phase by taking 3-to-6 grams of creatine per day at least 3 days a week but…
- Don't stay on a loading phase for longer than 5-to-7 days because once your muscles are fully pumped up with creatine the excess creatine you take isn't used by your muscles and is literally pissed away.
- If you stop taking creatine You won't lose any of the muscle creatine helped you build but after a month of not taking creatine your muscles will look a bit smaller because your muscles are no longer pumped up with excess creatine & water.
Recommended creatine supplements
- Creatine monohydrate found in Optimum Nutrition Creatine is the best simply because Creatine monohydrate was used in almost every study proving creatine works.
- Other forms of creatine like ethyl ester, citrate, serum, & malate haven't been studied as much or not at all plus creatine monohydrate is less expensive.
- During your maintenance phase you may want to consider getting a protein supplement having creatine in them like Carnivor
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 15% of your diet needs to be fat (mostly from saturated & monounsaturated fats) 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
- Don't use caffeine everyday because you may develop a tolerance or your body will get used to caffeine within 1-to-4 days where you'll no longer get an energy boost.
- Only use caffeine about 1-to-3 days per week or only before your toughest workouts to avoid developing a tolerance to almost guarantee you'll always get a caffeine energy boost.
- If you do develop a tolerance then you'll have to stop taking caffeine for at least 2 days (maybe even weeks or months) before you're able to get rid of your caffeine tolerance.
Recommend caffeine supplements
- Caffeine tablets like ProLab Caffeine 200mg Tablets or any fat burners containing caffeine like Lipo-6 or Hydroxycut are best.
- Energy drinks like Red Bull are okay but with only 100mg of caffeine it may not be enough to give you an energy boost.
BONUS: Caffeine is 1 of the very few supplements that you can actually take to burn fat faster (see why)
It's ALL About Protein!
Again, Protein is the ONLY thing you can take that will actually build more muscle AFTER you've worked out using the progressive overload trick
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 Really Need Supplements to Build Muscle?
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 muscle building supplements even existed.
More Tips
NowLoss.com Created by Adrian Bryant
am 24 yrs and am 74kg, very slim muscle. is there any protein supplement or shake for me to build my muscle wothout training
July 11, 2018
NO! - muscles FIRST need to be broken down by working out in order to build muscle. see #1
July 11, 2018
hello thanks for all the info i am 58 years young my motivation the young guys at work told me i am to old to get fit ha ha ha here we go give me one year
May 09, 2018
Hi,
Am Reinherdt and am 29 yes but I weigh 58kgs. I want to add more weight and feel comfortable in my skin. please help me
February 22, 2018
Dear Adrian
Hi I’m 50 years old and weigh 149 lbs I’m diabetic and just got dentures so I haven’t been eating properly and would like to put muscle on my legs and arms I have absolutely no strength and I’m looking for something that can help me build muscle any suggestions you could give me i’d Appreciate from you. Thank you
November 11, 2017
Hi, i am 19... and my weight is about 65kg..and my height is 6 feet.. i have got a body shape and have bigger chest but my arms are not good enough to satisfy me..i want bigger arms..plz help me out to get bigger biceps...i exercise daily at gym and my arm is just 14 inches when pumped...
August 13, 2017
I m 33 year old female.my whiegt 75kg.and Hight is 5'5. My lower body is thin shape.. Also legs is so thin. I want big leg.. And thigh.. Plz suggeste which exercise and protien for fat on my legs
July 09, 2017
I'm 5'1 and weight is 115. My goal is to buil muscle mass growth in my thighs and flutes FORSURE. As well as tummy/waist shrinking of course. However , due to my work schedule , I'm out at 6 pm everyday, I dont know how to exactly tan everything I need to take. I suppose I need some guidance on how to properly BG in and consistently keep it going. Thank you!
June 25, 2017
My age is 23 and my weight is 83 height is 5.11.
I don't think my weight is too much nor am I skinny person.
It's been a month I have started gymming and the diet and everything is perfect.
My question is I don't wanna grow anymore fats or size or weight I just need a huge bulk or built with the same weight and fats
So I am confused whether I should start using a protein powder or a mass gainer and out of them which is the best product as well
February 12, 2017
What are your thoughts on CLA in regards to weight loss and muscle building?
Thanks!
December 13, 2015
they help but you can save your money and get CLA from food sources like organic beef
December 13, 2015
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
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
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
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
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
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
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
when you lose weight usually the belly fat is the last to go so go here to get there
January 10, 2015
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
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
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
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
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
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
can you pls help me with a more or less eat plan you had and what work outs did you do
December 02, 2014
Nice post..How many proteins should be take in a day?
April 21, 2014
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
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
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?
Thank you!
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
it's not the TYPE of protein but HOW much protien are you eating? also, see this
September 06, 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
use this diet & workout but for the workout just do group A of each workout to save time
June 04, 2013
Hey friend i am sumit sharma i am also a student i am 5foot.7inch tall 67kg weight i have a gud shape of body,
I want to tell you all just take hight protien of diyte and lot of water 10to 15glass per day doing excercise 2-4days in a days to gain size that can be gud but keep patent dear you,ll get progress slowly- slowly but remind do excercise according to your fitness trainer
May 18, 2014
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
Jumping Jack Workout #4
15 Minute HIIT Workout
Walking Workout
