Thread by @TheForeverAlpha

7 Foods To Build Muscle

*THREAD*

There's a lot of guys struggling to build muscle right now.

Things like:

- Sub-15 inch arms
- Sub-1.5* BW bench press
- Not being able to squat your gf for 20+ reps

Are all PROBLEMS that need to be fixed urgently.

Muscle improves your life in many ways:

Not only does it look better (obviously), but also:

- Fills out your t-shirts
- Makes you more confident
- Increases testosterone
- Makes you more physically competent

Onto the 7 foods:

1. Steak

Steak is just a killer food whether you're looking to shed fat or build muscle.

High protein.

High micronutrient-density.

It serves all fitness goals very well.

It's packed with zinc, the B Complex, and iron, all of which are great for energy levels & recovery.

2. Chicken Breast

This remains the highest protein:calorie meat, and therefore is the BEST way to get lots of protein without overdoing the fats.

Incredibly useful for those who need slightly more carbs, due to a higher activity level.

3. Eggs

(These are a great combo with steak, btw)

A fair amount of protein, decent amount of magnesium and TONS of vitamin D.

But you f***ers NEED to eat the yolk!

Highly recommended.

4. Potatoes

"B-b-b-but they're CARBZ!"

(Enter the keto-sales-book brainwashing)

Look, potatoes are one of the best muscle-builders out there for anyone who is not obese.

If you're obese, you don't need any carbs.

If you're non-obese, high fiber carbs help with recovery:

- Glycogen replenishment
- Improved sleep
- Lower cortisol levels
- Improved energy (especially when training high volume)

By the way, if you're looking for a muscle building program, check out the Warrior Program if you're under 40:

foreveralphablog.co.uk/product/the-wa…

Then Men Over 40 need to be aware of other things.

Injury prevention.

Testosterone & HGH.

Maximum INTENSITY in the gym (not the same as volume).

And this is all accounted for in the Bond program, which has a very different set up from Warrior:

foreveralphablog.co.uk/product/james-…

5. Fatty Fish

Any fatty fish.

If you get 3-7 servings per week, that should be enough to cover your hormonal baselines, especially if you're under 40.

Testosterone is key whether you're trying to build muscle OR lose fat.

You need it to be on point.

If you're:

1) Over 40, and definitely if you're in your 50's or 60's
2) Your testosterone is <500

Then I'd seriously consider TRT.

I talk about all of this inside the manual, and show you how to find a good doctor:

foreveralphablog.co.uk/product/the-ul…

6. Rice

Oops, more carbs.

But realise this:

The higher your training volume gets, the mor important carbs become (glycogen/sleep/stress etc.)

A lot of people who claim carbs aren't necessary simply DO NOT train hard.

At all.

7. Bananas

These are a great pre-workout/post-workout add-on.

Oh and I nearly forgot:

When it comes to carbs, timing IS important.

You want these (ideally) to be in-and-around your workout.

Fruit also comes with tons of micros, with bananas having plenty of potassium & C.

If you're looking for ways to max your muscle while shedding your stubborn fat, I've got plenty of tips coming shortly at the email list.

- How to hit PR's every session
- How to look like a fitness model
- Is 10% body fat even healthy?

Don't miss them:

foreveralphablog.co.uk