Motivation / NURITION

Top 10 Muscle Building Foods

When it comes to building muscle & gaining strength your main goal should be to get bigger. Yes you may put on some fat with it, but all that can be eliminated when you’re done with some HIIT circuit training.
!!!!The key to building Muscle is to consume more calories than you burn!!!!!!!!

Here are my top 10 favorite muscle building foods (and drinks)…

1. Milk – If your stomach can handle milk, I’m all for it if you’re trying to build muscle. Normally I don’t recommend people drink milk, but if gaining muscle or strength is your goal, there’s no denying that milk works incredibly well.
I have seen people drink 1/2 gallon of milk per day in addition to regular diet and they have put on as much as 15+ lbs (& got much stronger) over the course of 2 months… If you’re really skinny you can even try a gallon of milk per day.

2. Meat – Some of the best protein sources you’ll find come from good cuts of meat. I recommend steaks, ground beef and pork for trying to put on some muscle. As much as I’m not a fan of Wal Mart you can usually find some cheap stakes that taste pretty good for $4-$5.
Granted the meat isn’t organic grass fed or any of the uppie bullshit, but if you’re trying to build muscle on a budget, you may have to sacrifice some quality in exchange for quantity.

3. Whole Wheat Pasta – Pasta is incredibly high in calories and carbs, so it makes a great muscle building meal. I like to stick with the whole wheat pasta as it’s a bit healthier for you than the white starch kind
If you mix your pasta with a cream sauce with butter and some parmesean cheese, you’ll easily have a 1000 calorie meal.

4. Peanut Butter – Peanut butter (or almond butter) is a great way to get a bunch of calories in your mouth without eating a ton of food. Most guys who need to put on size have a hard time eating a lot of food, so finding foods that pack a bunch of calories in small servings is a good idea.
A peanut butter sandwich on wheat bread will give you about 500 calories or so. If you eat two with a glass of milk, then you’ll be on your way to a great muscle building meal.

5. Nuts – Almonds & walnuts are my two personal favorites. Both of these have lots of healthy fats in them and pack a bunch of calories. A 1/4 cup of nuts usually has 200 calories in it. You can easily add 800 calories to your day by making a big handful of almonds your snack in between each meal.

6. Olive Oil – Just like nuts, olive oil has a lot of healthy fats in it – And it has 120 calories per TBSP. Olive oil can be used to cook pretty much everything from meat to veggies to eggs. You can also add a few tablespoons to a smoothie. It’s a great way to get more fruit in your diet & also consume a bunch of calories (trust me you actually wont taste it).

7. Eggs – Your morning breakfast should look something like this… 4 egg omelette with red pepper, onion & cheese, 2 pieces of wheat toast with peanut butter, hashbrowns and a glass of milk. Eggs are easy to make & not to mention incredibly cheap to buy. They pack a lot of protein & are a perfect meal for breakfast.

8. Fish – Fish is actually great for both building muscle & losing fat. It pretty much boils down to how much of it you eat. A 4 oz piece of salmon is good for fat loss, while a 10 oz piece would work for muscle building. Fish like salmon pack a ton of protein & omega 3′s.
The only draw back to fish is it can be a bit pricey, and a lot people just don’t like it.

9. Brown Rice – Rice is always a great post workout meal along with some beans and a chicken breast. Brown rice can be used in a lot of dishes such as stir fry with veggies, chicken and teryaki sauce.

10. Potatoes – The potato is very versatile as a muscle building food. You can make mashed potatoes or baked potatoes ahead of time and store them in the fridge. You can also use them to make homefries or hashbrowns in the morning.
Add some butter and cheese and you’ll add a bunch more calories to your potato.

RELATED POST: How And What To Eat Too Lose Weight and Gain Muscle

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.



Brandon Carter

My friend a Tenna Torres Just made it to the top 60 on this season of American Idol!!!  Check out This video of us doing an Acoustic cover

Click HERE To Download This Track for FREE 

42 thoughts on “Top 10 Muscle Building Foods

  1. brandon,

    Great post man I’m a skinny guy myself and I really needed to know the correct foods to eat.

    I recommend this to all skinny ppl that want to gain muscle it really works!! It did work for me.

    thanks for the great post brandon.

  2. I also got a question for you brandon do you think working out with resistance bands will be beneficial to my muscle gaining process?

  3. How many meals will be made in a day? Can you give an example of daily meals to make an outline of the diet, with the hours between meals and quantities more or less? Thanks friend

  4. hey Brandon, how can I lose fat from my abdome, im scared that if I eat a lot of fatty products, such as milk, cheese, peanut butter, instead of building muscle it becomes fat deposits in my abd, any tips or suggestions? Im 5.8, 166 lbs. is this the right weight for my height or u think I should gain more weight?

  5. Sweet potatoes are far better source of carbs than regular potatoes.
    Almond butter is also a much better choice than peanut butter.
    There is really no difference in white rice vs brown and the tiny differences they have wouldn’t be enough to make any sort of a difference even over a a lifetime.

    Whole wheat, wheat, gluten products cause systemic inflammation,leaky gut, insulin resistance and are some of the leading causes of disease. I love your site Brandon but get with them times Brah.

    • Hey Mark. your right I mentioned Almond butter and Sweet Potatoes are great… but I think we are kind of playing semantics right now.

      The jury is still out on the whole “Gluten” thing. I KNOW that they are great for putting on mass, but I do FEEL better (and my skin is clearer… pause) when I don’t eat them. But I think skinny guys trying to put on mass or athletes getting ready for an event (Jordan eat a huge bowl of past before every game for energy) will find them beneficial.

      Thanks for your comment Mark

  6. Hey Brandon,

    I have a endomorph/mesomorph type body. I have been trainin for the past couple of years. I get muscular quite quickly but also hold on to a lot of fat more than some of my ‘ectomorph’ friends at the gym. Could you make a list like this for people like me?

    I’ve tried everything and have brough your workout plans but can’t seem to shed the weight. would you also recommend HIIT only as my cardio training. Currently I try and do both. HIIT on non-weight workout days and slow steady state cardio after 2 of my weight’s workout sessions in a week.

    Thanks in advance, I think it’s great all of the work and advice you give for helping people achieve their goals!


  7. Hi,
    I am a skinny guy but I have some belly fat. I have 60kg and 1.80cm. How often I have to do cardio and what I have to eat? Do I have to skip carbs?


  8. Hey Brandon,

    I want to ask that now I’m actually having overweight problems and some people just keep telling me that eating peanut butter is good for the diet because it full you stomach. Is it right ?

  9. Hi Brandon, just wannasay another great post man, and on top of following all these 10 foods which you have listed what would you recommend more a protein shake or meal replacement shake because I only have a budget to keep buying one of them, so would be great to know which one is best?
    also is there anyway for me to get tea rexx in the uk, I’ve been searching everywhere for it but no luck?
    keep me posted, Thanks

  10. Great post

    If I buy it the full work out plan

    Can this be done at the gym bcuz I’m not at home I live on the hotel due to my work, be out town all the time I just back home for the weekend

    Thank you

  11. Hi I find your plans very interesting and I am a big fan. however I need to make a food plan for each a slim lad I want put some weight on and then do the workout to gain muscle and become ripped can you please help me to do develop the food plan please I like all sorts of foods thank you

  12. Cottage cheese is another food that’s high in protein, and very low in fat. Check the labels, something like 15 grams of protein in 1/2 cup serving. It’s great in a smoothie, blended with a bit of protein powder and half a banana or berries. The cottage cheese takes on the flavour of the other ingredients when blended.

  13. I am trying to lose weight so I think in my case having 40 carb 40 protein and 20 good fat is good. Or even less carb. So I’ve got to watch it with stuff like peanuts and fatty cuts of meat. I won’t give up my salmon however the fat in there though high is plenty of good fat. Also there’s a brand of milk called Skim Plus 11g of protein in 8 oz so that’s pretty good and no fat.

  14. Hey Brandon

    I intend to get my Full Workout plan, but I need you and answer for my question.
    All training plan based on Home Workout?!


    Marcelo Sandes
    From Brazil!

  15. This is crazy man… Nobody’s commented on the song so far?? Damn dude, these folks seem like they just want to take, take and take info but not give any feedback on your music. Track’s sounding good my man. Digging the facial expressions you pull each time you stroke that chord twice and look up – very classy. haha
    Keep on keeping on and make sure you tell Tenna to wrap herself up and get someone to send her to South Africa to conquer Idols here instead – we need some singers with real soul in the competition here!

  16. Hi brandon, I follow you from paris since 4 months now and i took 8 kg of ripped muscles. So thanks man. Since few weeks I don’t progress anymore because i can’t eat more food so i’ don’t take weight.
    What do you think about Whey and Gainers?
    Thanks in advance.

  17. Hey Brandon,

    What do you suggest we eat just before work out if we’re intending to build muscle? Also is chocolate Bars a good source to have in our daily diet plan ?

  18. whats up Brandon, great article!

    but i have favor for you, could you please give me a meal plan for losing weight from monday-friday, only vegetarian(maybe tuna or chicken is an exception)?

    Im soon to be 17, about 6ft, 230 lbs. i want to get to about 190 ishh by around september or basically start of new school year.

    I will really try to get before and after pics, buh i dont have a camera, but i will do my best!

    and thanks sooo muchhh mann, really appreciate it!

  19. Hey Brandon!

    I’m Donat, a 21 year old skinny youngster from Budapest, Hungary and I’d like to give you a BIG THANK YOU for your videos and blog posts and news and tips and everything you do is just SO HELPFUL!

    I’m showing this website to all my friends I know who want to get in shape and I’m really satisfied with your comments so THANK YOU once again and I’m reading all the e-mails that I receive from you! 🙂


  20. Hey Brandon I really like all your vids and info, but I was wondering if you could give me any advice. I was never a fat kid, but I was always a bit overweight until about the beginning of last year. I went from about 180-145 in 2 years but now I am skinny and I want to know how to put on muscle without fat. Any specific dietary tips. I’m just a little worried that if I start eating a ton I will just put on flab, but I exercise pretty regularly just don’t have a set routine.

  21. hey yo here in slovakia where i live we’ve got a lot of curd (not sure if it is the right thing cause i google translated it LOL) and i eat a lot of that shit cause i heard it has got a lot of casein what is your opinion on it?

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