Trying to build up one's physique or muscles can be daunting if one continue to eat food that work in the opposite direction instead of building up it helps in tearing down and as such one should be very careful of the diets taken daily. Foods one should concentrate on while trying to build up the body are: protein Veggies Lean animal Fruits ,nuts and fiber Food not good and should be avoided are Refined grains to avoid gaining fat instead of muscles Foods with too much sugar like all baked goods,these are mere calories no nutritional value to build the body. Processed meat: This contain so much sodium which doesn't help in body building. Foods high in saturated fats like butter,margarine,Bacon etc.These can cause heart diseases which isn't good for body building.