Nuts help guys gain muscle. Cashews and almonds have 150-170 calories per ounce. Nuts provide the extra calories you need without adding to your girth.


Your muscle-building regimen should centre on protein and carbohydrate shakes. A protein-carbohydrate smoothie before a workout boosts muscle growth and nutrient absorption.

Protein Shake

Beef has been a popular muscle-building food for decades. Beef provides muscle-building amino acids, B-vitamins, and creatine.

Lean Beef

Rotisserie chicken is emergency muscle food. Rotisserie chickens supply high-quality, ready-to-eat protein in practically all stores.

Rotisserie Chicken

Lentils are a great mass-builder. One cup of cooked lentils has 18g of protein and 40g of slow-digesting carbs. They're cheap and durable.


Salmon has high-quality protein and omega-3 fats EPA and DHA. Omega-3 fatty acids promote heart health, but they also limit muscle breakdown and boost amino acid anabolism.


Want a leaner, tastier beef alternative? Bison. Bison has 2-3 grammes of fat per 3.5-ounce serving, while beef has 8-9 grammes.


Five grammes of protein per cup of brown rice. It's a terrific vegetarian muscle-building diet because it's high in branched-chain amino acids.

Brown rice

Low-cost, high-fiber, low-fat, muscle-building protein. Beans demand a little culinary imagination, but that makes them easier to eat.


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