By Adrian Bryant

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 fromhigh 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

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