top 3 muscle building foods

Top 3 Muscle Building Foods to Skyrocket Your Physique!

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Hey guys, Michael back at you with a brand new post – The Top 3 Foods you can (and should be) eating today that will exponentially skyrocket your physique to the absolute highest level possible!

I get asked all the time by people what to eat, how I eat what I eat and stay so lean and ripped, and what they can do to start building more muscle.

It’s actually really not that difficult once you understand the basic mechanics of how the body works.

You see, for fat loss it’s simple – you eat at a caloric deficit. What that means is you eat less food than your body needs which equals fat loss.

For muscle growth, it’s really also quite simple – you provide your body with slightly more food than your body needs so it has the proper building blocks to build your physique up.

There are Certain Foods That You Can – And Should – Start Eating TODAY to Maximise the Above Goals (Fat Loss and Muscle Growth)

What foods do you ask? Well, it’s simple. The foods YOU like! That’s right – begin today eating the foods you like. Because truthfully if you don’t eat what you like, your likelihood of sticking to your regime will be reduced.

If you worked at McDonald’s but your dream was to be a marine biologist, how likely would you be to stay at McDonald’s until your retirement?

Exactly my point.

Aside from the foods you like/love to eat, there also definitely are some staples that I personally could recommend that have worked for me and numerous other individuals.

These are foods that are delicious, pack a reliable punch in terms of nutritional value, are relatively low in calories compared to what they offer and will absolutely astonish you in terms of how much of them you’re free to eat without blowing your diet out of the water.

Keep in mind that many of these foods are a no-brainer and you’ve probably heard of them before. That won’t stop me from putting them out there because you just might be surprised.

In terms of eating the foods YOU love while still melting off fat, check out how I was able to do this and lose 27 pounds.

Physique Authority’s Top 3 Foods
#1 – Chicken

Before you go on and say, “hey Mike…come on man. I thought you said Physique Authority is all about attaining your goals by doing it in an enjoyable fashion without punishing yourself with chicken and broccoli.”

My good sir and ma’dam, you would definitely be correct in that regard. However, do you remember when I explicitly said that I would never recommend anyone do anything they do not enjoy?

Me recommending chicken as the #1 food for gym success is not because I want you to suffer and be a slave to endless boring chicken dinners. I recommend it whole-heartedly because I am a true lover of chicken and eat it on a daily basis.

Chicken is possible one of the best foods in the world – with its large bio-availability of important nutrients, its lean offering of protein, and substantial stomach-filling properties.

It’s a fantastic source of selenium, vitamin D, amino acids (protein), niacin, vitamin B6, and pantothenic acid all of which do not get destroyed by heating the meat up – basically by cooking.

Very interestingly, vitamin D can directly affect your rate of recovery from working out. That’s reason enough, to me, to ramp up my own chicken intake.

It’s something I eat almost daily and seldom replace with anything else for one simple reason – other meats can be more calorie dense – so when I eat chicken, I can basically eat so much of it that my stomach bursts all the while not blowing my calories up.

I am not saying you should only eat chicken for the rest of your life – I simply love chicken and therefore eat it – A shit ton.

Chicken contributes significantly to overall human health. If you’re interested, you can read more about this here.

#2 – The Potato

 This section is quite short – I love potatoes. Especially french fries.


Just kidding.

No seriously – the potato has incredible benefits. First and foremost, it’s an amazing source of carbohydrates which are absolutely VITAL in any kind of weight training routine.

The role of carbs when training for strength and hypertrophy is one that is more important than any other macronutrient.

This is why carbs compose 50% of your daily macronutrient split – more of which you can read about here.

It’s been demonstrated time and time again that eating a macronutrient split of 30% protein, 20% fat and 50% carbs is simply the most accepted for weight training performance.

It’s also worth noting that, without carbs, your body does not have enough ATP to produce a solid workout.

In the same breath, hormones could be negatively impacted by low-carb diets which, as we know, can hinder muscle growth – hormones are your best friend for strength training.

Potatoes are also a vital provider of vitamin C, B vitamins and potassium. Even its skin is important – it provides a substantial amount of fiber.

For me, the potato has played probably the most important role for me in terms of fitness and rightfully so.

The main reason is that I simply love it and can’t do without it, and the secondary reason is because all of the above benefits.

Remember, I eat foods because I like them FIRST and then because of the value they offer.

Simply put: eat more potatoes if you like them. They’re good for you.

#3 – Regular or Dark Chocolate

For those of you who are seasoned veterans of the lifting game might start seeing a trend here.

First I introduced my favourite protein, next was my favourite carbohydrate and now it’s time for my all-time favourite – fat.

Yep, that’s right. Fat is super-important for hormonal health and going low-fat is simply stupid.

Low-fat diets can mess up your hormones and like I said above this is bad for weight training and strength increases.

Let’s just put one thing out there right now – most of the things you have read online about strength training, weight lifting, nutrition, fitness, health is bullshit.

And that’s why you’re here at Physique Authority because, quite frankly, we’re real and we’re the truth based on empirical evidence.

We don’t make shit up so you’ll follow us.

But I digress.

Anyway, fat, yes. Dark chocolate or any chocolate for that matter.

For me, if I don’t eat things I like, I get grumpy. I don’t want to trade eating what I love for attaining my goal physique – that just defeats the whole purpose of getting in shape for me.

It keeps me satieted, satisfied and I love to eat it – a whole bar at a time. Sometimes I replace it with ice cream or cake or a brownie or some cookies – but the overall idea is that I tend to eat this every single day.

I want to have a diet of inclusivity, not exclusivity.

Chocolate happens to be an amazing source of saturated fat – one of the most important fats for testosterone.

Sure, you might think, “well Mike, it’s got sugar”. To which I would say it sure does. However, what you need to consider is that if you count your calories daily and your protein, fats and carbs tend to equal themselves out over the course of a week.

As long as you account for every calorie you consume you should not go over your target caloric intake for the day.


The key takeaways I want you to have from this article are simple. I want you to enjoy coming here to read about how to get into the best shape of your life – all while enjoying the process.

I don’t want you to suffer and eat “clean” because quite frankly, that’s bullshit.

You don’t need to torture yourself to get after your goals – getting after your goals should aid you in other areas of your life – not control your life.

If you’re controlled by chicken and broccoli, I feel bad for you.

Make sure to learn more about how I was able to diet down in a completely enjoyable and sustainable fashion by eating the foods that I personally love!

What are your favourite foods?

Leave a comment down below to start the discussion!

As always,
Yours truly,



  1. Hey guys – leave me a comment below and let me know what you think! I’d love to hear from you and discuss ways in which to improve the website and the content I bring to you!

  2. Hey Mike
    Great information; i got a lot out of it.I personally got the most of nutrition but that is because what you eat is a huge part of nutrition and how much too.I thought in my opinion very well written with very informative information.I myself am a visual learner and think placing some kind of demonstration video on exercises and /or step by step directions with inserted illustration pictures oh maybe a chart added.I did like the pictures of the food.Made me hungry. All and all great site.

    1. Hey Kimberly, thanks so much for the comment! I am definitely going to incorporate charts, illustrations and most certainly a YouTube channel (with inserted videos into the website) all very soon!

      Check back often as I definitely will be posting up more and more comment!

      What type of content would you be most interested in?

      Thanks for stopping by!

  3. I am very interested in muscle building so I was happy to see your post. As you have said, you put the three foods listed because you love them. Those are sure favorites of yours and are key to building muscle. But what about those who find chicken absolutely horrid? What about vegetarians, or those persons who eat clean food and actually enjoy it? Do you have suggestions for what they can eat to build muscles and skyrocket their physique?

    1. Hi Freddie,

      At Physique Authority, I can only share experiences that I have had and share ideas and concepts that I myself have employed and enjoy.

      The foods that I have listed just happen to be foods I personally enjoy but you can most certainly substitute them for other foods for sure!

      For vegetarianism, there is absolutely a wealth of knowledge and foods you can begin eating today. The key to a ripped body is a caloric deficit (if you have extra fat) so you mustn’t eat more than you burn.

      Additionally, when you don’t consume meats, you sometimes do not get the entire amino acid profiles (protein) from vegetarian food so you just have to be mindful of that and make sure to eat a combination of protein sources. – but it can absolutely be done.

      As far as clean foods, I am not really a believer in “clean” eating as I never understood it and don’t employ it myself. There are certain ways to eat for whatever your goals are – caloric deficit, maintenance or surplus depending on if you want to lose weight, keep it status-quo or gain some muscle.

      There are foods of higher quality for sure like private farm raised animals and local produce but that’s as far as my knowledge goes into the realm of clean eating. I enjoy what I eat and I base my overall protein and calorie requirements on my current goals ?

      Thanks for stopping by!

  4. Well I wasn’t expecting the last two options to be honest, I was thinking something generic like eggs or avocado, they’re what I usually see in these types of posts. But considering your advice for watching calorie intake so that you can fit them into your diet, I can totally understand where you’re coming from. They’re is undoubtedly healthier foods you could eat instead but none quite as tasty.

    1. Hey Lyle, I really appreciate your feedback! The reason I personally chose these foods are for the reasons I outlined in the article – they simply work for me. Anyone is free to edit/adjust their eating to their own style of course! I hope you come by again and check out the new content that is coming frequently! Thanks for stopping in! 🙂

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