19 Fantastic Foods that will Make You Maintain and Develop Muscle Mass



Muscle Mass keeps you losing weight and burning calories. Building muscles burn fats; and as your muscle mass increases, the more calories you burn, making you lose weight. Ladies, you can have muscles mass and be tone, so please don’t think you going to have big and bulky muscles. Eat this and see your muscles’ growth and development. Getting that muscle cut and showing.

1. Salmon – Salmon has Omega-3 along with high protein and protects the muscles from breaking down after workout. Side Note: Salmon does improve your memory, as well.

2. Almonds – Almond is good for recovering quick from workout. It has Vitamin E, which is an antioxidant. This antioxidant does not allow radical damage, which means after workout, your muscles don’t break down. In simple term, it is protecting your muscles. The fewer radical you have, the faster it is for your muscles to recover from working out. Almonds protect the muscles and it is good for you.

3. Black Bean – Black Beans have a soluble fiber, which makes you feel full and it is also high in protein. Good for losing weight and you be tone in no time.

4. Broccoli – Broccoli has potent antioxidants and it is high in Calcium and fiber along with Vitamin C, which protects muscle mass because it is an antioxidant. People who have high amount of Vitamin C in their system are more likely to lose weight quicker. Vitamin C aids fat weight loss. It is also Potassium-rich for promoting the muscle growth. Side Note: Broccoli is excellent for brain functioning.

5. Beef – Beef is good for muscle-building and it has Iron and Zinc, which are two major important components for building muscle.

6. Papaya – Papaya has enzyme called “Papain” in it, that helps break down proteins you eat, so you can absorb it easier. It makes your body more efficient.

7. Cottage Cheese – Cottage Cheese has that Whey and Casein, in it which is good for stimulating your muscle growth.

8. Ginger – Ginger can be spicy, but it is good for relieving muscle pain.

9. Chicken Breast – Chicken Breast has low Saturated or Trans Fat, which is good for the body. Keeping it look lean and mean. Of course, it is high protein.

10. Mussels – Mussels are good for repairing hungry muscles and it is high in proteins. They are low in Fat and have Vitamin B12 and Selenium, which are good for muscle growth and protecting your muscles. Selenium, in the other hand also, has antioxidant which protects the muscles from breaking down.

11. Yogurt – Yogurt is good for after workout. It is also a good muscle-building and muscle recovery meal. Yogurt has CLA (Conjugated Linoletic Acid), in it which helps reduce fat.

12. Sweet Potato – Sweet potatoes are Complex Carbs, which means, it has Vitamins, Minerals and Antioxidants in them. They have B vitamins that is good for your post workout meals.

13. Eggs – Eggs has Vitamin B12 for breaking down fats and muscle contraction. It has Vitamins and Minerals that keeps your body healthy. Side Note: Eggs has “Lutein” and “Zeaxanthin,” which are good having healthy eyes. They are potent antioxidants, which is good for the retina in your eyes. The potent antioxidants are in the egg yolk.

14. Apple – Apples are delicious, but not only that, they are superb for muscle-building and excellent post workout meals. Rich in Carbohydrates, Fiber and Electrolytes. All good for your body functioning right and looking vibrant.

15. Banana – Bananas are rich in Potassium, which is good for cramp reduction; and they are also good pre or post workout meals. It also has potent antioxidants for protecting your muscles.

16. Oatmeal – Oatmeal fills you up and feels you up longer, because it is high in fiber. Oatmeal is good for keeping your overall body healthy, especially muscle-building.

17. Raspberries – Raspberries are rich in antioxidants and fiber. Antioxidant helps protect your muscle, while fiber helps build your muscle. Side Note: Raspberries being rich in fiber is good for weight loss and good for the eyes.

18. Oysters – Oysters has Zinc, which is good for elevating the testosterone level in your body. Testosterone is good for losing fat and building muscles. Oysters are good for muscle replenishment. Of course, high in protein. Side note: Yeah, females does have testosterone. Males has estrogen, as well. Oysters are good for promoting your cognitive functions as well as how you feel.

19. Lentils – Lentils are high in fiber and minerals. They taste good, if you cooked them right and they are cheap. They have good carbs that are slow burning. If you are doing a long workout, having lentils in you will push you through it. Lentils also replenish all your lost nutrient throughout the day, especially from your working out.

foodTry some of these foods out and see the results it will have in your body. I try some of the foods I mentioned on here and I lost weight. Yeah, my body was feeling good. These food are good for the body and they keep you healthy. Go for foods high in Fiber and Antioxidant, so you can protect your muscle and sustain energy through out the day. I provide you with the ample foods to choose from, so if you want to lose weight…get your muscle up, DO IT. Getting your muscle up allows you to lose more weight, so start that weight training or  body weight training. Get your body right. Get healthy. Eating food for the muscles and aiding fat loss for looking tone and adding muscle to your features. Keep working out. Flex those muscles.

Support the Brainy Versatility Blog and tell your friends, bloggers and let us share our journeys together. Be sure to like,share, comment, and Subscribe. Brainy Versatility.


3 Instant Exercises to becoming an Overall better Athlete

Want to be MORE Athletic?

Have a more athletic body?

Come learn about the Muscle Leaping Exercises that would take your jumping ability and athleticism to the NEXT level.



These are the exercises that I have used and that is proven that made me jump higher and be more athletic. All you have to do is just do it 2 days a week with only doing 3 exercises.

2 set of 10 for each exercise and for the pistol squat 2 set of 10 for each leg. If you are not sure how to do each of the exercises I have a link demonstrating how to do each exercise below to as well.




Seat on a bench and jump up in a squat-like position. Make sure you jump with explosiveness by using your butt and arms NOT YOUR LEGS when you jump. Then pushing both your legs into your lower abs as you are jumping up.

The seated box jump video is below if you want more demonstration for the exercise.




Get down low just like a catcher in baseball do and Jump side to side.

The KEY here is once you jump side to side you explode up as you going from side to side.

So, you are jumping as high and far as your body can take you to get the max out of the exercise.

The Ski Jump video is below for more demonstration how to perform it.


PISTOL SQUAT: SQUAT ON ONE LEG (The hardest exercise out of the 3)

Single leg squat: You squat on one leg at a time using a bench as a support but while your butt is close to seating on the bench you PAUSE ( for 1 or 2 seconds) then rise up again. This is challenging but as time goes on you will get the hang of it and do it with no help from the bench.

The pistol squat video is below if you want a more visual demonstration.

The KEY to this exercise is to go as low as you can and come back up slow. Feel your muscles contract. You will feel the burn and the burn is good for your vertical leap. Increase Vertical Leap= More Athleticism. PERIOD!!!



Youtube Video Credit to ScottHermanFitness. For more Vlog visit: https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

The page you really need to visit: Twice The Speed TV


Shout out to Jack Cascio the owner of the page.

Do these exercises TWICE A WEEK AND YOU WILL SEE INSTANT RESULTS. I would know because I experienced the result myself. IT WORKS. And soon you will see your personal own RESULTS.This quick workout is beneficial for all ATHLETES. Get your vertical leaping ability up. BE MORE ATHLETIC. Fitness. Physically being active.

COMMENT, LIKE, SUBSCRIBE ( I WILL SUBSCRIBE BACK), AND SHARE. I am sure you know someone out there that wants to jump higher and be more athletic so SHARE IT TO THEM :D. BE ACTIVE. BE SUPPORTIVE.  THE BRAINY VERSATILITY WAY!



Unique Herb that Helps in Building Muscles

alfalfa2Alfalfa, also known as “Medicago Sativa” (leaf), is a powerful herb that is full of proteins, vitamin, and minerals, that will help you build some muscles. Oh yeah, it is also full of antioxidants for quick muscle recovery after working out. I used Alfalfa to help me build some muscle along with other proteins as well. I couldn’t resist not buying it at Walmart, seeing how cheap it was (like $4 for 300 tablets with 650 mg per tablet). It was a done deal. I bought it last year when my journey with herbs began. I didn’t like taking all those muscle supplements filled with chemicals. I wanted to use natural components to help me build muscles. I did my research on Alfalfa and it feels like it worked. It was incorporated with my other proteins like chicken and fish (when I eat). Alfalfa comes in various form such as Capsule, Liquid form, Tablet and Powdered form.

I used 2 or 3 tablets, so I got over a gram every time I used it. Too much of alfalfawhich ever of what you are using is not good, so chill with that. I wanted to have it in powdered form, because I feel like it is better and it is more natural in my mind. The tablet is good enough. I used the Spring Valley Whole Herb Alfalfa with 650 mg. The directions say to use 2 tablets every time you use it, which is 1.3 grams (which is basically what I did). However, just because the direction says, that doesn’t mean it is how much you need to take for you to see results over time.

The other ingredients with it includes Celluose (Plant Origin), Croscarmellose, contains less than or (< 2%) 2% of Calcium Silicate and Vegetable Magnesium Stearate. In my view, it is pretty good and worth it. I felt like, I got some kind of benefits from it. Next time I use it, I will probably buy the Alfalfa powder from Amazon (https://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=Alfafa+Powder).

Alfalfa also has a lot of other benefits such as:

  • detoxifying the body
  • support the joint and digestive health
  • support women’s health
  • fight inflammation
  • boost the immune system


My experience with Alfalfa was good; and as you already know, I would try it again. I am all about herbs and natural things. The more natural it is, the better. You all try the herb out and see. I tried the tablet form, but I think the powdered form would be better, so the Amazon link is provided above. So, pick which brand you want and do your own research. Always do your own research when trying to try out something new. Here is a link to start with: http://www.bodybuilding.com/fun/southfacts_alf.htm. So you can try it and see yourself. Healthy, muscle and living life

How about you? What herbs or organic supplements you use? Mind to share? Please comment, like, share and/or subscribe. Be Adaptive. Brainy Versatility.

Day 13 and 14: How to have fun while working out

13dayIt is official, this week is my last week of doing this basketball drills. I may stick to the cardio, though. Time for a change. Changing your workout after 2-3 weeks is a way to challenge and keep workouts fun. Keep your body guessing, so you don’t plateau. I think the next set of workout I will do will be body workout and a basketball drill in there. Keeping it versatile and interesting. So, basketball workout on Wednesday was good. It was a raining day but my jumper was wet like the rain. Once I get my feet and arm set, that ball in going through the net. Shot still hot even on a raining day, LOL.


I did most of the basketball drills differently. I warmed up with some jumpers, you know, having some fun. Once I started working out, you can see that finger tip ball rotation was on point on my free throws. My dribble getting better too. Turn on some hip hop music and got my workout on. I must say, I feel good on a Thursday morning. Feel like I can bang on someone, LOL. If you don’t know what banging on someone is, well, look at the image to the right. Straight dunking, LOL. I feeel my body getting tall and lean. I am taking this process slow. Trying to make what I eat a lifestyle, once I start to completely eating healthy. Eating healthy is good and fun when you find your niche around it.

With the cardio on Thursday, it was alright. I mean, cardio while watching what you like makes it go by faster. Watching the Cavs hype up the crowd at home. Basketball <3. 35 minutes running or should I say jogging (LOL) while writing a blog. Can you say dedication? Multi-tasking. Once I start something, I have to be good at it or give it my best. My calves muscles and quad strong and flexing its muscles. I mean, my calves are cut. Running was just running. Running with changing the incline level and speed level. Incline is where you burn that fat at, because you going uphill burning more calories and its harder. You are challenging your body. Have fun doing it.

Working out is about having fun. Fun is doing what physical activities work for you. That could be dancing, basketball, running,walking, tennis, soccer, even video gaming such as Dance Revolution. That game get your foot work right. Just do the activities that are fun to you and you see your body change. Workouts are suppose to be fun, so go out there and have fun. I change my workout to workouts to what challenges me and I have fun at the same time doing it. Lets share some Workout Knowledge together.

Be sure to comment, like, share and subscribe and lets expand our minds together. Tell your friends about Brainy Versatility as well. Thank you 😀
Growing and Learning. Brainy Versatility.