The ONLY 7 Foods & Supplements You Need to Build Muscle

& Don't Waste Your Money on These 11 Supplements

1. High Protein Foods

high protein foods

Protein is the ONLY thing you can take to actually build muscle.

Nothing else directly builds muscle like protein does90 High protein foods

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 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

There are no superior protein foods or shakes. Protein is Protein. Just get enough protein along with progressive overload to build muscle.

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. Not getting enough carbs may make it harder to have enough energy to use progressive overload or lift heavier weights, do more reps and/or sets to build muscle.

5. Creatine

Creatine gives your muscles extra energy to lift heavier and do more reps. This indirectly helps you build muscle faster because… Now you're able to progressively overload your muscles with more intensity than you normally would.

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

Carbs are a poor man's creatine → You get nearly the same energy and they draw water into your muscles to make them look bigger

6. Fats

At least 15% of your diet needs to be fat (mostly from saturated & monounsaturated fats) for higher testosterone levels

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

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A post shared by Adrian Bryant : Fat Loss Coach (@adrian_bryant)

BONUS → Caffeine is 1 of the very few supplements that you can actually take to burn fat faster (see why)

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. He gained lots of muscle before muscle building supplements even existed.

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