build biceps

Build your arms dude – You’re hitting the gym like a guy with a case of ‘roid rage after reading up on how you can make your biceps look like two Vermont hams under your black v-neck t-shirt. You know, the one you paid a whole week’s salary for? Somehow you’re still not getting the results that you’re looking for though, huh?

In part one (read it here if you haven’t already) I talked about some of the exercises and proper form to build your arms. In this one let’s talk food dude.

The problem is that you eat like a fat kid with access to a credit card. Maybe not all of you do, but the vast majority of dudes really eat like shit and wonder why they don’t look like bodybuilders and models. The problem is your diet, dude.

The good news is that even a boneheaded gym rat can learn enough about nutrition to get by. Use this guide to learn how you can change your diet to help you build the muscle you’re looking for while shedding those last rolls of fad that used to be your main attraction.

It’s not terribly difficult, but it will take some willpower. Hope you’re up for it.

No More Junk Food, Jackass!


You knew I was going to get on your case about the junk food, didn’t you? You knew it was the first damn thing I was going to do. So freakin predictable, right?

Sure, telling you that junk food is bad for your body is predictable, but whether you load up on Charleston Chews (do they still make those?) or you eat cheese puffs by the handful, you’re fucking up your workout and your body. Time to knock it off.

I know eliminating junk food is tough, but it’s something you’ve got to do. Luckily there’s a relatively easy way to do it that shouldn’t hurt too bad.

The first part of the plan is to swap out your really shitty favorite foods with better options. If you love chocolate, go for dark chocolate with a small amount of added sugar. The darker the better since it will actually have beneficial antioxidants and you probably won’t be able to eat three bars per night.

The other thing you can do is go on a serious portion control kick. If you just can’t bear to throw those cheese puffs away, you can still have them if you limit yourself to a single serving per day. For most guys, that means counting out the cheese puffs or getting that dreaded food scale from underneath the counter.

You’ll hate it at first, but once you start seeing the results you were looking for when you started hitting the gym, you’ll feel like one smart, dedicated mother&*$%#!. Just like your abs you build your arms in the kitchen first

Eat Your Damn Breakfast


Busy dudes tend to skip breakfast just because they don’t have time. Grab a cup of coffee and maybe a banana – more like a chocolate chip cookie, right? – and get out the door. When you’re trying to build serious muscle, this isn’t going to work for you.

You need breakfast to get your body going in the morning. You don’t have to become fucking Wolfgang Puck every morning, but you do need to put something in your body. For most dudes, ten minutes in the kitchen is all it will take.

What should you eat? Eggs are ideal because they’re packed with protein to build lean muscle and increase gains. Lean meats like leftover chicken from the night before can also be great on the go.

Cantaloupe, which is a fast-digesting carb, as well as cottage cheese, which has a lot of protein and will help you feel full until lunch, are both excellent choices. You can even prepare this mixture in a bowl the night before and leave it in the refrigerator.

Whole milk and a healthy whole grain cereal – not that Count Chocula shit – can also work in a pinch.

Have a Protein Party


I’ve told you before that most dudes eat too much damn protein. It seems like an epidemic around the world among men with disposable income. The problem is that you do need a considerable amount of protein to build muscle, but more than that isn’t necessary. You’ll also be spending a ton of money for quality protein your body can’t really process.

So how much protein do you really need? The answer isn’t an easy one, but I’ll try to shed some light on it for you.

When it comes to post-workout shakes and nutritional supplements, more than 20g is probably going to be a waste. Your body can handle 30g, but that last 10g is probably going to leave your body without much benefit to you at all.

For meals, eating reasonable sized portions of lean protein should do the trick. That means about six-ounces per serving, though some men will want to eat more of foods like chicken and fish, which is okay if it works with your nutrition goals.

What you don’t need to do is have a 64-ounce steak with a gallon of whole milk for dinner, followed by a protein shake before bed. Instead, eat reasonable, healthy meals around the clock that are packed with lean protein, healthy carbs and good fats like olive oil, avocado and even a little butter.

That’s how you build your arms without lifting a single weight – think food first!

What Else Can I Eat?

healthy food option

A lot of dudes are clueless about what to eat besides meat once their junk food is taken away from them. I’ve said it before, you build your arms in the kitchen, so maybe it’s time to learn to cook a little. Or maybe you just need some ideas about what to eat that won’t kill you and make you a fat slob.

  • Brown rice is a complex carbohydrate that your body can use slowly. It can even help boost growth hormone levels, according to some studies.
  • Beets contain nutrients that help with liver function and joint repair. They’re great if you’re lifting a lot.
  • Oranges can help with endurance when eaten before a workout. The sugar is easily broken down and gives you valuable energy along with vitamin C and other nutrients.
  • Quinoa is a slow-digesting carb that has been linked to an increase in GF-1 levels, which can help build lean muscle and support overall growth.
  • Spinach contains glutamine, which helps build muscle. Remember Popeye?
  • Greek yogurt is packed with protein and a reasonable amount of carbs.
  • Apples contain polyphenols that help burn fat.
  • Sprouted whole grain bread is a complete protein with amino acids that are essential for muscle growth.

Going to the gym and eating right can be challenging, but once you get into the routine of doing it, you should start to see some serious results pretty quickly. Sure, you may stumble and have a bag of hot Cheetos and a nap once in a while, but really, that’s okay, even if I will make fun of you for it.

Keep up with your routine, in the kitchen and the gym and you will build those biceps and get the body you want.