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We have talked about Foods to decrease body fat and lean out but what about foods to help you gain quality size and gain the right kind of weight. With the holidays approaching, it is that time of year where people tend to nest and shy away from that “bikini body” and are okay with adding a few extra pounds to assist with their “adding muscle goals”.  All of that hard work will pay off later when they prepare for that bikini body and in the meantime, allow for an extra layer of beneficial fat to keep them warm during the winter season. What types of food do you want to eat to gain this lean muscle, while without completely “bulking up” and gaining excess body fat? NOTE– Adding lean muscle does not mean you need to get fat!! This is a misconception so lets shut that one down now!

Gaining lean quality muscle, does not mean eating bad foods. It means increasing calories slightly with quality foods and training hard. We cannot forget the latter part of that sentence, training hard. Using those calories to work for us and giving us strength and the energy to push ourselves with our workouts. The added good quality food and increased workouts will equate to increase muscle mass.

Below is a list of muscle building foods. You will notice they are all similar foods to what you would be eating to decrease body fat and shred down for the summer. The * indicates the items I would limit while trying to lean down yet are great mass building foods.

Muscle Building Foods – Protein
Chicken Breast (Boneless, Skinless)Extra Lean Ground Beef*Lean Turkey, 93-99% (93%*)Lean Steak (Top Round, Eye of the Round, Loin, Fillet, Top Sirloin)*


Turkey Breast (boneless, skinless)

Egg Whites

Protein Powder

Muscle Building Foods – Carbs
Brown Rice, Wild RiceQuinoaOatmealPasta (brown rice, quinoa, whole wheat)*

Whole Grain Breads*

Yams/Sweet Potatoes*

Muscle Building Foods – Fats
Oils (Extra Virgin Olive Oil, Avocado Oil, Sesame Oil, Coconut Oil, Macadamia Nut Oil)Nuts (Almonds, Walnuts, Cashews*)Natural Nut butters (Peanut, Almond, Cashew*)

Flaxseed, Flax Oil

Chia seed, Chia Oil


Remember, just as it takes time to take off body fat, it takes time to build quality muscle. It can take several months for some and for others several years. You have to be committed and consistent with your efforts and not forget that this is a journey. Those weeks, months, years will all add up to one fat burning machine with quality dense muscle that will allow you to maintain your goals for life! Stick with your goals and efforts and whether you are aiming for that Bikini Body during the winter or looking to add some quality muscle and a few extra pounds, you absolutely can with continuous efforts and hard work! I believe in you!!!