You might be in for a surprise today! I’m going to list 5 x really powerful foods that build muscle…and I know many of you don’t eat them.

Food trends and bad nutritional science has kicked these foods to the kerb. Bring them back! They work. They always have! They worked for the Golden Era bodybuilders like Arnold, who had the best physiques ever carved out! Before you go on, if you’re not already using my free THT workout to stimulate the best muscle gains possible, click here to download it.






Yes, I mean whole, full-fat, natural milk – the way nature intended it to be consumed. The extra fat makes it easier to hit your calories for the day and it just tastes better. Did you know that whole milk was a real staple of those Golden Era bodybuilders? They gulped that stuff down! It’s a real muscle-building food from nature.




Yes, regular white potato. I eat potato a few times a week. Not every day, but it’s hard to avoid them living in Ireland, as I do. Yes sweet potato is a (slightly) better choice. But white potato has more iron, magnesium and potassium. The glycemic index is higher, but you’ll be eating it with meat and veggies (and perhaps butter) – so all this really slows down the speed at which it digests.

Again, those Golden Era guys regularly ate white potato on their gains cycles. I recommend potatoes to my coaching clients – and they’ve all had great success whether they’re bulking or cutting! If you want me to coach you for more muscle or shredded abs, go here.




Eat the yolks! Yes, when you’re cutting down to get a six-pack and need to be in a calorie deficit, it’s fine to lose a few yolks. At other times, there’s simply no need to throw out the yellow stuff! Both the white and yolk contain equal amounts of protein (3g). But all the goodness is in the yolk i.e. all the healthy micronutrients.

Also, remember the study I talked about recently that demonstrated 45% more muscle growth in people who ate whole eggs as opposed to just the white. That’s a lot of extra muscle!

NOTE: If you like these diet tips from the Golden Era, you’ll love 6 x Advanced Training Techniques from the 1970’s that Arnold and those guys used to add extra pounds of muscle. I’ve put them all together for you for free. Just enter your details below to get them immediately (no spam policy)…




Surprised? Yes, brown rice is slightly better. And brown basmati is the best. But white rice has more protein 7g vs 3g. And it only contains 1g less fiber (4g vs 5g). And like white potato above, when you eat it with veggies and meat, the higher glycemic index gets lowered dramatically. For sure, have brown rice (I still do), but don’t be afraid to have some white rice from time to time.


(5) TUNA


When I started lifting over 10yrs ago, most people ate a lot of tuna. These days, it’s not so popular. I’ve no idea why. It’s dirt cheap and has more protein than other fish like salmon. Get tuna back in your diet!


P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

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Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

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In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

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