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 the progressive overload trick 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 for muscle

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 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 the progressive overload trick

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

Type your weight in the box & then click enter to see 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 per week.

Recommended 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 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

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 caffeine supplements

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!

high protein foods

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?

steve reeves without muscle building supplements

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 Created by Adrian Bryant

Adrian Bryant

Leave a Comment

1-40 of 226 Comments

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

Adrian Bryant

NO! - muscles FIRST need to be broken down by working out in order to build muscle. see #1

July 11, 2018

Joseph g Lucio

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


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

Adrian Bryant

go here

November 11, 2017

farhan iqbal

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

Adrian Bryant

have you tried weigted chin-ups? see tip 1 & 5

August 13, 2017


I m 33 year old 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

Sayra alvarez

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

Adrian Bryant

protein powder but use this plan for a lean bulk

February 12, 2017


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

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


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

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


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


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


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,

October 08, 2014

Adrian bryant

go here

October 09, 2014



I'm a 23 yr old Indian girl and I weigh 75 kgs. I have been following 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


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


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

Adrian Bryant

see this

December 02, 2014


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

April 21, 2014

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