91 Muscle Building Foods

I am 61 years old, female, 5'8" and weigh 208. I have hip bursitis. Luckily, I am a swimmer, so I can swim and bike without pain, but I understand I need to eat less than 1600 calories per day to lose. What diet and exercise program do you recommend for me to lose 40 pounds?

July 28, 2018

I'm 5'3 and 161 pounds. Less than two months ago, I was at 177 pounds and very unhappy. I decided to do something about it and have been working out 6 days a week ever since. I am seeing lots of results that I am happy with but I am afraid I am going to lose my butt. I think this may be partly because I became vegetarian three weeks ago and my protein intake has changed, but I am not sure. Should I give up being vegetarian or what do I do? I want to get down to 135 or 140 but I don't want to sacrifice my curves. HELP

June 16, 2018

What fruits can I eat for protein? And will sliced turkey/chicken and brown bread work for gains?

June 13, 2018

I’m 5’ y’all, weigh 118. I’m 33 years old. I want to get down to 110. Please tell me how.

June 03, 2018

Hi Adrian

I am in my late 20’s and kind of stuck on my weight. I’m trying hard from last two weeks to loose those extra 10 pounds vacation weight and a lil more toobof possible. I’m taking in not more than 800 calories and I’m doing it right. I have started doing your 30 days 30 pounds workout. I don’t know what more can I do to loose this fat. I’ll appreciate your help.

May 27, 2018

I weigh 135 lbs. I haven't worked out in a year but my butt is still there. Just not as defined. I was told I need to narrow by down my waist. Is that possible? If so how?

April 18, 2018

I'm a 46 yr. old woman who wants to build a rounder lifted butt. I'm 5'4" and weigh around 113, any suggestions?

February 04, 2018

Hi,am a mother of 2,5ft3.5inches weighs 156lbs and want to weigh 136lbs..

February 01, 2018

Hey Adrian,

I'm getting married towards the end of May and I'm at around 155 pounds. I also mainly have stomach fat but I was wondering if it's possible to get down to 130 pounds with a small waist and bigger butt and thigh within that time ? Any recommendations thanks!

December 29, 2017

19yr old male i weigh 53kg looking to gain more muscle and i am to small for my liking and age

November 23, 2017

l am a 25 year old 5'5", 124lbs mother of two. Skinny but have a belly. I want to loose the belly but still be able to gain curves and a booty. Have started your 2-4 week booty program. But what should I do to loose the belly while continuing weights and extra protien

July 30, 2017

I'm 24 years old, 135 pounds.
Want to gain muscle and just keep an active workout routine going for me. I also have a high metabolism. Any suggestions on how to keep a steady plan going for me?

July 24, 2017

I am writing about my daughter she is an athlete but really skinny very high metabolism she plays three sports and is 5 foot 4.5 and only weighs 96 pounds! The problem is she has ADD and has to take medication which makes her not very hungry I have been trying to get her to gain weight but its really difficult. She is going into high school and has tryouts in 6 weeks she is very fit but very skinny any suggestions for getting stron and more weight fast?

July 19, 2017

Hello,
I've done your workouts before and personally for me the one legged leg press really built my butt but I switched gyms and now the new leg press is not the same I can't even put weight on it because it's so heavy I can barely with one leg so I'm trying out the butt bridge and kneeling squats :) but my question is eating chicken thighs ok?

April 04, 2017

I'm 285 6'0 (fat), have been lifting consistently for about 4 months now. My goal is to get big and strong, with a 'Bearmode' type body. What type of diet/exercise do you recommend for me?

March 30, 2017

Hey :)
My name is Nikki. I'm 18 years old and I'm 163 cm and 43 kg. I'm skinny and i want to have curves and feel good in my body :/ Can you help me? Please

Nikki

February 26, 2017

Hello Mr Adrian,

I am 26 and 144 cm height and 36 kg weight. I want to increase my weight and build curves and shape my body better. Could you suggest me a diet plan and exercise?

February 21, 2017

I am a vegetarian 5'2" ..weight 67 kgs..I hv 3 babies ..i want to develop a curvy figure ...hv seen butt workout a..b..c..d..will go in for it...only thing that troubles me is how do I get the 200 or 250gm protein to build my booty..am ready to take supplements but which one should I go in for and how much at a time or per day

December 03, 2016

Mr. Bryant,

Hi, I was curious could you tell me if it's OK to eat white bread? I know it's not ideal, but is it possible to get/maintain visible abs while eating not too much but some white bread along the way? I remember reading from you about how it doesn't matter what you eat, just that you maintain a caloric deficit. That's just very different from many other people claiming "I haven't eaten carbs in 6 years and look at me now!" I prefer white bread lol. Thanks.

October 13, 2016

I am 21 yrs old and i am obese with 274 pounds and my height is 5 4 can you recomend any diet plan as i have no time to workout

August 29, 2016

Adrian,

Any idea as to where one can find deer meat (besides, like, the forest)? Sounds like a tasty way to round out my daily diet. Ty!

—Zach Boyer

June 14, 2016

Hi Adrian, I'm breastfeeding at the moment, but at 238 lbs and only 5'7", I need to start losing weight fast! Can I stick to 1600 calories, assuming 1100 for me and 500 extra for breastfeeding (as advised is needed).

Thanks for this awesome site!

May 27, 2016

Hi Adrian,
What do you think about gelatin for muscle building? I like to consume it because it's low calories and full of protein.

April 16, 2016

Hey there! I'm 22yr old and 5'4". My weight is 42 kg. I really need to gain weight. What should I do for curvy figure? My upper back is straight .i really need to put on some weight there. And need big bust and thighs. Please help!

January 20, 2016

Mr. Bryant I absolutely love what you're doing with this site and am so thankful for the help that you provide. I've been lurking on you site for about two years and just know that when I need to accomplish a work out goal, I can come here. Thanks so much!

January 06, 2016

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

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

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

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