13 Foods to Build Muscle and Strength

26/11/2025

I checked my KDP dashboard this morning and saw something I didn’t expect.
50 copies sold.
And here’s the truth:
I didn’t promote it.
I didn’t run ads.
I didn’t talk about it.
I did absolutely nothing.

Yet people still bought it.

That tells me one thing:
The problem the book solves is real — and people are actively looking for it.

Simple, clear, useful information always wins.
“13 Foods to Build Muscle” is exactly that.
No fluff. No nonsense. Just practical nutrition that works for beginners, intermediates, and anyone who wants to look and feel stronger.

Now I’m doubling down.

I’m building the next stage of the project:
• More foods
• More detail
• Hydration
• Micronutrients
• Meal plans
• Recovery
• A full, step-by-step system people can actually use

If you want the free resources I’m building — the muscle-building grocery list, sample meals, updates, and early chapters of Book 2 — you can get them here:

👉 Download the free Muscle-Building Grocery List
https://13foodstobuildmuscle.com

Your support means more than you know.
This is just the beginning.

21/11/2025

Thanks to everyone who has purchased my book this month.
I feel very proud to have sold over 50 books this year.
My very first book to write and self publish.
John

07/07/2025

Want to Build Muscle Without the Guesswork?

Start with your food.

Discover the 13 essential foods that helped me go from underweight and recovering from cancer… to strong, energised, and confident in my 50s.

This isn’t a fad diet or a supplement ad — it’s real food, real science, and a no-BS guide to eating for strength.

👉 Download the guide at:
🔗 www.13foodstobuildmuscle.com

Your transformation starts in the kitchen.

Hi, I’m John! After battling cancer and transforming my life through fitness, I’ve spent over a decade perfecting my training and nutrition. This guide combines my personal journey with the best foods to fuel strength and growth. Let’s build a stronger, healthier you!"

29/06/2025

🙏 Thank You for the Support 🙏

I'm genuinely grateful to everyone who's bought, downloaded, or read my book “13 FOODS to Build Muscle” over the last few weeks.

📘 13 orders processed
📖 217 Kindle pages read

Every sale and every page read means the message is getting out there — that simple, consistent nutrition can change lives. This project started as a personal mission, and it's slowly becoming something much bigger.

If you've read the book, I’d love it if you could leave an honest review on Amazon. It really helps others discover the book and spreads the word further.

Thank you again for being part of this journey — I’m just getting started.

John

This book is a comprehensive guide to building muscle and enhancing strength through the power of nutrition. Designed for beginners and intermediate fitness enthusiasts, it highlights the importance of combining consistent training with a carefully chosen diet. The book is built around 13 muscle-...

27/06/2025

“Food First. Always.”

💬 If CrossFit had a fridge magnet, it’d say this: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Sound familiar? It’s practically the mantra behind 13 Foods to Build Muscle. You don’t need a complicated diet plan—you need a shopping list that doesn’t include cartoon mascots.

🥩 Real food = Real gains.
📘 Grab the book if you haven’t yet—it’s like a coach in your kitchen 💪

This book is a comprehensive guide to building muscle and enhancing strength through the power of nutrition. Designed for beginners and intermediate fitness enthusiasts, it highlights the importance of combining consistent training with a carefully chosen diet. The book is built around 13 muscle-...

25/06/2025

🔥 The Truth Behind the Steps

Body:
Most men at 60 average 4,000–6,000 steps a day.

I average over 13,000.

I’m not superhuman. I’m not special.
I just rebuilt my habits with purpose.

And the foundation wasn’t just movement. It was food.

My book “13 Foods to Build Muscle” is the real deal — no fluff, no fads. Just the foods that rebuilt me from the inside out.

✅ Better digestion
✅ Leaner body
✅ Stronger mindset

Want in?
📘 Get the book
📥 DM me for your free meal plan
🎯 Start your own 4-million-step year

22/06/2025

"The best decision I ever made? Showing up—no matter what. 🚀"

Years ago, I made a promise to myself: no excuses, no skipping workouts, no waiting for the 'perfect' time. That’s why I train between 4-6 AM. It’s tough, but it’s worth it. 💯

Now, it’s second nature. I don’t do it just for the muscles—I do it for the energy, focus, and mental clarity it gives me. It sets the tone for my day, making everything else feel easier.

Even when life gets busy (like today—I’m taking a gym break to pack my stuff ready for relocating 🙌), I always fit in at least 3 hours of training per week.

🚀 If you’re struggling with consistency, just start. Show up today.

Do you prefer morning or evening workouts? Let me know below! ⬇️

20/06/2025

💥 4 Million Steps. 3,138 km. 1 Year. This Is 60.

At 60 years old, I averaged 13,423 steps per day.
That’s not a flex — it’s a strategy.

Movement is medicine.
Every walk, every cycle, every rep at the gym has helped rebuild the man I wanted to become.

After cancer, divorce, and rock bottom — this level of consistency helped me take back my strength, one step at a time.

That’s why I wrote “13 Foods to Build Muscle” — because food and movement together changed my life.

🔥 Want a guide that blends science, recovery, and lived experience?
Check the link in bio or DM me.

18/06/2025

Cardio Crush Challenge

Share your workouts in the chat!

15/06/2025

Eat What You Love & Still Build Muscle? Yes, Really.

If your diet feels like punishment, you’re doing it wrong.

You don’t need to eat plain chicken, dry oats, and broccoli forever.
You can build muscle, stay lean, and improve your health eating foods you actually enjoy—every day.

The key?
Build your foundation with nutrient-dense whole foods—lean proteins, fruits, veg, whole grains. That earns you the flexibility to include the foods you love—even the so-called “unhealthy” ones.

Pizza. Chocolate. A glass of red. They’re not your enemy.
Consistency with quality nutrition earns you freedom.

I've lived this for over a decade—recovering from illness, rebuilding my body, and transforming my health.
I didn’t do it by suffering through tasteless meals—I did it by eating with intention and enjoyment.

Want to know how?

Grab my book 13 Foods to Build Muscle
It’s your no-nonsense guide to fueling strength, recovery & real-life results—without giving up flavour or fun.

Get your copy now👇

This book is a comprehensive guide to building muscle and enhancing strength through the power of nutrition. Designed for beginners and intermediate fitness enthusiasts, it highlights the importance of combining consistent training with a carefully chosen diet. The book is built around 13 muscle-...

14/06/2025

After 2 incredible years at Makro Enfield, Monday marked my final day with the team.

This photo was taken at the heart of where it all happened—the butchery department. I walked in every day with pride, and I’m leaving with gratitude, a bottle of champagne, a card full of kind words, and a heart full of memories.

Thank you to every colleague, customer, supplier, and friend I’ve had the pleasure of working with. You’ve helped shape the professional—and the man—I am today.

But this isn’t the end. At 59, I’m starting a new chapter: moving to Switzerland, getting married, learning a new language, and building something from the ground up—again. Because reinvention has no age limit.

To my team—you made it a joy to lead. And to anyone wondering whether it’s too late to start over... it’s never too late. You just have to be bold enough to begin.

11/06/2025

One Year of Hell, Five Years of Hope—How Food and Training Saved My Life

Seventeen years ago, my life changed overnight. I was diagnosed with head and neck cancer. The treatment—chemotherapy and radiotherapy—broke me down to nothing. I lost a frightening amount of weight, struggled to eat, my only nutrition came through a tube, fed into my stomach via a liquid substance that I carried in a backpack and felt my body weaken more than I ever thought possible.

But I fought.

After one year of suffering, I got through it. For a period back then, I didn't like what I'd become, afraid to tell people I had cancer. Then came five years of remission, a period where every single day felt like a gift—but also a challenge. My body had been pushed to its limits, and I had to rebuild from the ground up.

I found my answer in food and training.

Not just any food. Single-ingredient, nutrient-dense foods. The same 13 foods I write about in my book today. These foods became my medicine, my fuel, my foundation for strength. And when I stepped into the gym in 2011, I made a promise to myself—never take my health for granted again.

Since then, I’ve trained consistently for 12-13 years, eating whole, natural foods and proving to myself that the body is designed to heal—if we give it what it needs.

My message to you? You are in control.

Whether you’re battling illness, struggling with energy, or just trying to become the strongest version of yourself—it starts with what you put in your body.

I’m living proof that food and movement can rebuild you from the inside out.

If you’re ready to take charge of your health, I invite you to join me on this journey. Start small. Choose real food. Move your body. And never stop fighting.

Drop a 💪 if you’re with me.

https://amzn.eu/d/emNW3RY