I thought it was funny as hell when I attended a nutritional class, and the whole presentation was geared at fat loss. From what I gathered for myself during that class. I pretty much have to double my caloric intake.
@@ishaboy5090 Tf he supposed to do? Hold his arms to his side's like a dork who forgot he has limbs or shove em in his pockets like he's fiddlin with something?
Hardgainers: 1. Write down everything you eat for 3 days (eye-opening) 2. Eat more frequently (use alarm to remind yourself) 3. Throw in some calorie-drinks like milks, shakes, smoothies along with handfulls of nuts throughout the day. 4. Example of a meal plan: 6:09
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Thank you guys for all the awesome, REAL advice! Because of everything from this channel I went from 330 pounds, 36% body fat, to 260 pounds, 23% body fat in a year! I still have a long ways to go for my goal but I feel good, I’m motivated, and I love the improvements in my life!
Jeff - I seriously respect you so damn much. Im a hardgainer, just like Jesse. I've been training for 3 years now and i've found that i've hit a road block that is my diet, watching this video i have learnt so much in these 8 mins. This is going to set me up for success and i have you guys to thank! THANK YOU!
I searched "bulking diet for skinny guys" and legit scrolled through almost a page just to find this channel because it's the only one I trust to not give me bro-science. XD
Well bro science isnt bad either. If you look at bro science, its pretty scientifically evident. I mean there is evidence that drinking milk as young grown adult, may result in increasing estrogen and having “man boobs”. Its not wrong because its evident enough. It has happened to certain people in the past and chances are it will happen to you too. The whole “Sloppy Joe” meme is about that. And yes the research and medical health care system hasnt reached its full potential to justify every single thing because we’re still living in a very basic world. Some might say we have cure for certain diseases but I mean look at the world right now. We cant fight a goddamn virus. There are places that are legalizing Marijuana without having much research done about its long term effects. People just say THC makes you high and Cannabinoids help relieve pain and fight Cancer. But thats not it to the substance. The problem with the world rn is that everyone is trying to show that they know more because they think they know more. If we actually knew jack shit about anything, we would be living in a much different place than this. There are people who believe that old days were better and there are people who believe today is so much better, but no one is able to see that nothing has changed. We have just aged and become more sophisticated with technological advancements. Technology and laws are changing yes, but we as humans, I dont think so. We’re still the same old basic piece of crap that we were 100-200 years ago. No behavioral change, no maturity change, no body change and absolutely no mindset change which would actually clear the real problems in society. No one needs AI or youtube or this new game that is trending. People need other people to be happy. Thats how human brain works. These apps are doing the opposite of what they’re supposed to do. They’re increasing anxiety and depression among young people, making people softer and developing a weird acceptance to homophobia, tricking people to make love through an app instead and accelerating the porn industry and objectification of women in the name of women empowerment. If anything, society has just become more dumb and they’re gonna keep getting dumber. So my point is that this bro science talk or macho alpha male talk or any other generalist kinda talk that comes from people is not wrong. In fact, if anything, it is what holds real value because it has been observed and noted in a period of time. Thats what made it a general thing to talk about. Not everything you read and listen to, especially on the internet is true. More than half of it is junk, and I’m not even exaggerating. If everything was true, 100% of the material you read in a “scientific article” would actually make sense, which it doesnt, again because the perception of science is that it cannot be wrong. People often forget that science is also a mere representation of someone’s viewpoint or way of looking at the world. Its based on assumptions and proofs. Maybe, we’re all seeing the world wrong. Maybe there is a different way to see it. Maybe science is not even real. Maybe science is wrong. No one knows.
I’m 23, 5’9 and weigh 108 pounds. My diet was horrible and I’ve been underweight my whole life. I just started taking responsibility of my diet and it feels awesome. Thanks for the meal plan ideas.
im in the same position, 25 too, i eat 1 meal a day sometimes due to depression issues ive had for years. I'm currently looking to get my home gym but fix my diet first
I know this is old but this is a fantastic video and perfectly describes me, too many videos are focused on losing weight I've just realised I've been realistically barely eating anything compared to what I should be after taking the time to look at the calories despite feeling full, nice to see someone touch on this topic properly.
I'm still skinny, but mainly because of this channel and buff dudes, I've been able to gain 26 pounds. Previously I was 176, now I'm 202 at 6'6. I will keep going. Edit: I'm now 210lbs. How are you guys doing?
I feel you bro I'm 6'8 and weigh 201. I was 228 in 2014 but there's not a huge difference in how I look. Muscles were definitely more defined but I wasn't much "bigger".
BTW, keep it up brother! I know it takes hard work and you don't pack on size like the other guys do but trust me, the people around you can see the difference. Over my years of training I've found that the 45-60 second sets till failure are the most important factor, along with the nutrient dense food like they talked about in this video. IDK how long you've been training to gain the 26 pounds but the next 26 are going to be harder. You got this though!
YES !!! Jesse is the "every man." It reeeeeally helps us trust the system and trust what Jeff says, when we get to see it actually working for someone who started out as a "beginner" like most of us are, and to see the transformation. I hope and pray that Jesse keeps the momentum going and stays focused, because whether he realizes it or not, he is now the role model that so many people are looking up to. He's the guy that's giving us the confidence that :Yes, this WILL work for us, because it worked/is working for him." We are ALL anxiously waiting to see further and continued improvement in Jesse, to keep our belief system in place! We NEED to constantly see him bigger/stronger/more muscular than he was last time. Yes, the changes become much slower the longer you do it, but as long as we still see progress, it will keep us going ! ...... no pressure or anything Jesse lmao THANK YOU for being the "test subject." This is what alllll of us excuse-makers have been dying to see, to build back our confidence and motivation and to KNOW FOR CERTAIN FINALLY that the system works.
This is exactly how I've been eating and it's surprisingly saving me money lol. I spend no more than $200/month buying and making or cooking the food myself.
Investing in your body is one of the smarter things you can do though. I have top cut sirloin with rice every other day, then I feel the other days with chicken tikka and rice and italian sausage with rice. Sweet potatos are inexpensive too
Chicken, rice and pasta are 3 of the cheapest things you can buy. My current diet of 4500 calories/day is only a few dollars a day. Eating 1 meal out (even fast food) is more expensive than the 6 meals I consume at home.
@James Horvat r u serious Shah is clearly not from US but I am and I know what he meant by the boat thing. He meant we are on the same boat in terms of our eating habits. Stop being one of those picky English pricks
Thanks guys! I’ve gained 35 pounds in the last 9 months! With the help of these videos I was able to go from 135lbs to 170lbs. At 6’1”, I’m still “skinny” but on my way to meet my goal of 190lbs. Food is definitely the hardest part. That’s where the real discipline is at.
Thanks Jeff. I would love if you could add aging hard gainers to a future episode. I am almost 50. I have worked out most of my adult life and enjoy a healthy lifestyle and mostly strong body. But a slowing metabolism and sedentary job is increasingly challenging. I still struggle with mass and eat clean but every extra calorie goes to the gut. For example, I’ve seen the best results when I restrict carbs in a 6:1 split. I think viewers like me interested in the hard gainer series would also like strategies for managing weight while still building muscle. Brian Pennsylvania.
Just wanted to throw out a gratitude message. Thanks for all the videos Jeff and Jesse. As a skinny guy (and busy with work and family) your videos and inspiration have helped keep up my fitness and nutrition plans more consistent than ever. Although I’m still struggling with the calorie intake I’ll apply the tips from this video and I’ll report back once I see the benefits kick in. Thank you guys.
Everyone around me (family) is trying to lose weight. Thank you for your videos!!! They are not just showing me how to lift weights the right way but how to eat right also. Keep it up!!!
For anyone wanting to do something like this, I also used to be very skinny (125) pounds 5' 10" I started meal prepping eating lots of rice, chicken, beans, vegetables in every single meal. With 3 meals of that each day I easily had nearly 3k calories each day and thats not including a shake. I went from 125 pounds to 145 in about 3 months. Now let me tell you, 145 pounds on my body frame actually looks pretty big. Dont think of just the number, the pounds, just trust me. When you put on even just that much weight you will look significantly bigger. I worked out about 3 days a week, hard workouts on those days. Sometimes 4 days a week. I wish I could upload a pic on here but if you saw the before and after pic, you'd see you dont need to gain 50 pounds to look "buff" now, as far as the money goes.. I had to spend about $80-100 a week on this. Depending on how much I wanted to spoil myself that week lol. Rice is cheap! get you a huge bag of it and that will last you a whole month for just a few bucks. You can do it, just make sure you get those GOOD CLEAN calories in each day, and your body will respond MUCH better to good foods, than it will to ice cream and junk trust me on this.
Dude you’re a legend. Do you have an Insta? Id love to see the transformation Also all ur tips are super helpful, like genuinely you probably might be the one to motivate me to go gym
The problem is that eating cleaner foods like chicken and rice is significantly harder to eat a lot of and more expensive than eating burgers and milkshakes
I eat “clean” 3x/day. I calculated the calories yesterday and was astonished that I was only consuming around 1000 cal/day! I’m ready to hop on the X Train and see some results.
guyhvcking I bet you are not on a sugar-free and grain-free diet. Unfortunately I can’t use the AthleanX meal plan because so much of it isn’t allowed on a no sugar no grain “NSNG” diet.
I always thought I was a "hardgainer" until I started tracking how little I actually ate in a day. I started watch my diet and eat more. I'm 6'3 and went from 165lbs to 195lbs. Feeling much better now!
“My fitness pal” and “lose it!”are both really cool apps you can use on your phone to make tracking what you eat really easy. Just scan the barcode of whatever it is your eating and it’s usually correct keeps track of your daily intake of Protein,fat, carbs, and cals. It’s way better then actually writing it down and in my opinion convenient enough to make apart of your routine if you get good with it. Thanks Jeff for the great videos really helpful inspirationally and logically.
My exact meals for the last 4 days has been: 2 eggs w green pepper, shredded cheese and a touch of olive oil and pepper with 1 piece of WW bread (roughly 20-25g protein somewhere around 400cal ish, about 2 hours later, 1 scoop of creatine (50 cal) and then workout, workout finished, protein shake with milk base (roughly 30g protein 200ish cal) work- first break, chicken breast, pasta w beef, broccoli and califlaur probably around 40-55g protein x3 (only 2 total chicken breasts i bring so i split the second one) lunch and last break, get home, steak broccoli and califlaur. Probably around 30g protein. I'm 5'10 155 lbs. Then go to bed. Perhaps I'll throw another glass of milk in there and half a banana. It seems like a lot of sugar to me but who knows. I feel like I might be taking too much protein for my weight but most of the time I feel like I have absolutely no clue what I can eat without sabatoging myself. Not to mention it's easy for me cause I absolutely love chicken and steak and broccoli so maintaining the diet hasn't been an issue. If someone could perhaps give me a little direction it'd go a long way. I did the calorie calculator and it said I should stay around 2.1-2.4k calories and 155g protein. Also perhaps a little on caution of the red meat thing people nag about but I don't know what else to eat. Disclaimer: I'm by no means a hardgainer though. I want to keep my waist size, just want the warrior body and strength. I try to stay in at least a slightly hypocaloric state. I spent the last 8 months intermittent fasting. I cheated a whole ton and would constantly binge on DQ blizzards but with this eating throughout the day thing I feel full most of the time, only problem I have so far is i feel so much more tired during the day.
@@timoxyz1466 what are the unclear factors? I eat tons of nut butters daily (almond, peanut, hazelnut, etc. All 100% natural) and it's a healthy, easy and delicious way to eat tons of calories if needed.
Hi Jess, I recently started following your channel and find it really useful. I am a hardgainer and after watching this video I came up with a meal plan. Can you check and see if it has any drawbacks? Meal 1 stretch and light workout - Protein shake with smoothie Snack 1 Avocado toast weetbix whole milk Meal 2 Rice veggies boiled Egg/chicken Snack 2 Dates, fruits, beansprouts Snack 3 protein shake with smoothie - post workout Meal 3 Wheat Roti, potato curry(onion,tomatoes,beans), boiled egg
Very important question here: Let’s say you didn’t meet your caloric intake goal in the day and you only have so many hours before you need to go to sleep; should your last meal be a cheat meal or a nutrient dense meal? Let’s make it more complicated too. Like say you could choose to eat a meal that’s packed with protein but also fat for the cheat meal. What’s the best decision out of these two if you’re trying to gain and maintain muscle/mass here?
Protein and fat do not sound like a cheat meal to begging with (sounds like peanut butter), and either way a nutrient dense meal will be more important in any cases, however here are some points about meeting caloric intake. 1) If you don't meet your caloric intake one or two days in a week, it's fine, you are not gotta lose gains at all and it is not going to make a noticeble difference 2) If you miss your caloric intake by like 100 calories, again, it is fine, you ain't lose 3kg over night or workout and not gain muscle. 3) If you get under your caloric intake but you have a large amount of protein, again it is fine, in some cases you might even still gain muscle, but surely you will maintain it. It is only in the case when you CONSISTENTLY get under caloric intake that it can become a problem and in that case, well you change your diet, try to fit in another peanut butter sandwich through the day.
Did this diet for two month (some alterations to suit what I like) and it works. Went up 20lbs in two months. Many Thanx 👍 Space out your eating every 2 hours or so don't have to be on the minute every time, just make sure you consume all before the end of the day... If you can eat the same stuff everyday like I can it'll help with your budget as well.... And I admit to slacking on weekends and not eating everything... Still works. I was 150lbs, I'm now 170lbs
At 55 years old and I have been in good shape throughout my life because I have always exercised, I play sports, do resistance training, run, bike, swim etc. But this channel is now taking me to great shape through a focus on eating, in just 6 weeks of following Jeff's channel, combined with my exercise routines, I am seeing huge changes in how I look feel and perform, can't wait to see what the next 6 weeks brings as I continue to dial in my training. Eating is an amazingly easy thing to screw it up, thanks Jeff for setting me straight.
I had some success so far with two scoops of protein powder instead of 1, might go up again soon. Tracking helps too just so that I know I’m getting like 2200-2800 per day. Hoping I’ll see more results! Went from 140 to 166 pounds at 6’0” in the last year
How did you go about trackin'? I've been trying to find a balance of tracking and not tracking since I was weighing basically everything for two weeks (mostly to get an idea of how much I should eat and how little I was eating). My goal is to not obess over the numbers and stuff like that but still get enough calories n such.
I am a personal top tier expert in this subject matter, if i do say so myself and I'm still amazed how easy it is for others to give "Advice" and think it is easy if you just do the so called right things. Oh and and not saying that about this guy, he is undoubtedly the most technically knowledgeable fitness person I've ever seen on here. This has to be the first video I've ever watched that really compelled me to write a comment. Even if no one reads it, I'm venting my youthful angst, hahhaa. I was already 6'5" when i was 16 and maybe about 162, more or less. I have grown up and always lived with a healthy diet(thanks Mom) and became obsessed with trying to battle my genetics. Unlike this guy i will never understand or relate to people who say they cant eat, are not hungry, or eat very little. My metabolism is a beast and i ate 5-6 meals a day, good nutrition, shakes, protein, calories....blah...blah blah....never gained SHIT..... If your a younger man today and happen to be reading my comment don't get depressed there is good news and light at the end of the tunnel. This was the 80s, im 52 now lean and toned still and weigh about 206. i would have killed someone to weigh that when i was younger, hahha Yet i still feel thin and like i wish a had more. The key now is I am totally comfortable and more important proud of my physique now. You will look back and look at guys you went to HS with who are later in life bald, fat shmucks and they were muscular studs in HS. It takes time and lucky for anyone like me you have more options than i ever did. Eat good quality calories, frequent meals and take "Creatine" damn i wish we had that shit when i was working out hard core 7 days a week and 20 years old....... It works, I actually dont use it now but in my mid or more 30s i used it and gained a good 15+ pounds over time. I took it for 5 years. Dont do what i did, pounding it out in the gym 7 days a week for hours on end. This IS NOT necessary..... your going to jack up your joint health...like me, I wish i could go back and slow myself down. Good luck and keep up the discipline, you'll be glad you did.
Athlean x is the MAAN!!! He inspired to to lose weight and start up my own RU-vid channel where I'm going to track my journey! Your a beast dude keep up the great work
i have stayed at 135lbs/60kgs for about 5yrs now, since i first went to a gym at 15yo. i was sick and tired of being so skinny so i got a new phone, downloaded myfitnesspal and took control of my own diet. i'm now eating a consistent 2200-2500kcals of mostly whole foods every single day. it feels good.
I am a hard gainer and this video is the truth. I just subscribed to follow Jesse's progress and I hope you make more videos for guys like us. Thank you!
Hardgainers unite lol but seriously I just uploaded a video called Hardgainer HACKS where I give 3 key tips on how to train to build muscle as a hardgainer. Everybody talks food which is important but how you train is essential. Feel free to check out 💪🏾 I used to look like a string bean 🤣
Thanks guys.always a pleasure to watch what you put out. A yr ago i started writing my daily food stuffs down I did this over a six month period and it really did help.i lost the weight i wanted to worked harder in the gym an things started to come together for me. Now I'm trying to put a few x tra pounds on but in all the wright places .I've learnt alot from you both watching you both grow so im hoping for an easy transition. Nutritionally i think I've got it nailed. For me cheat days are whats going to work I think. Thanks agian .
I’m about 115 lbs rn and 5’7”... yea i’m a skinny dude. I’ve been working out for a few months but obviously really realized that diet is 90% of gaining. My upperbody is small but chiseled but I want to gain ahhhh. I want to get up to 130, and in order to do that i have to eat about 3500 calories a day. I’ll be back to check in on my progress. Thanks!
I can definitely attest to this. Used to always be a hard gainer, but then I started eating 5-6 meals a day or just snacking more. I wasn't working out that much at first so I put on a little fat (for the first time in my life), but now that I'm actually hitting the gym again I'm finally starting to have pecs when I always used to struggle to build any size in my chest. Seeing gains elsewhere as well of course.
Im eating brown rice while watching this and trying to write down high quality foods. I wish I can subscribe to one of your programs. Im earning the money for it and I know it'll be worth it. Thanks for your videos jeff and as a novice in weight lifting you helped me a lot with muscle damages and I dont feel pain on my left shoulders anymore after every gym session. Keep it up!
This is good stuff! Thank you for posting. I have found eating to be challenging since I don't have much of an appetite. A problem I used to have, due to location, was the lack of healthy food options or the time to prepare them. It's much better now (moved). Lately, for a quick healthier snack, I go through a certain coffee chain drive through for a protein box (egg and cheese) -great for a "first" breakfast when you're on the go/short on time.
I would eat so much spaghetti and never feel full. My favorite food was spaghetti. I thought nutrition was going to be hard because of how much I would eat when I wasn't paying atyention. But when I started eating more nutrient dense foods it was SO HARD to eat enough! And honestly, as someone who loves food, this has become one of my favorite parts of training. I'm watching my body transform while eating more than I ever did and it is AWESOME.
It's nuts. I'm 158 lbs, and 6'1" now. I jumped my food intake to go from being 145 about two months ago. If anyone reads this, I can use some good advice. I'm gonna list my intake now, which is my new hardgainer meal plan. I upped my intake from maybe 2000 calories a day to 4000 a day. I need to know if this is good, or if I should add other things. Breakfast: 3 egg omelette. Butter and cheese added. 1000 calorie protein shake directly after. Lunch: chicken, rice, sweet potatoes. 1000 calories Dinner: tortellini pasta, sausage sauce. Added mozzarella cheese. 1000 calories. Overall, 4000+ calories. 240+ grams protein. I workout just about every morning.... About two days rest per week, sporadically. I was able to gain 13 lbs of muscle and fat (although the fat isn't really noticable at all) in two months. Is this a good plan, and if so, do you think if I just stay on this course that I'll continue to see gains? What would you add or subtract? I used to pound two 1500 calorie shakes a day on top of this, about 7 years ago. Gained weight way too fast. Didn't feel healthy. Hit 180 in three months.... Stopped, and in two months I dropped back to 150. Crazy how easy it is to lose weight as a hardgainer. I'm hoping this new plan is much better for me. I appreciate any feedback. Thanks!
I can testify on the Liquid injestation being easier. I took a whole box of Krispy Kreme donuts - liquidised them with milk and downed it. Yeh I vomited a few hours later but I nailed consuming 3000 calories in one sitting! Felt the waist gains afterwards
I'm struggling so much with this, this video really helped. I have been getting the wrong advice for me and will adjust my nutrition accordingly. I found you several years ago and should of started listening to your advice then, better late then never. Keep up the great work.
straight up this routine works.. follow these steps guys, especially if youre young 14-18 years old. Youll see quick results, I saw 45 lbs over 6 months 120-165. stick to it and expand on it guys. This is the best basic's/starting point for all my fellow naturally skinny guys out there.
in college I took advantage of the buffet style dining commons freshman year and went from 150 to 210 in one year. Pro strats of u ask me. leaned down to 190 now and have solid muscle.
@@thenewbrazy9997 It refers to lazer-like focus on one thing. For example, the guy on this channel is lazer-like focused on fitness and he became a warrior. For more info, read the book 'One Thing'. Also, focus can be trained and improved. :)
@@ChessMasteryOfficial yes he did. However his determination and will, is not that of the "average" male lol. You cannot teach or learn determination and will, you must already have it inside of you, and if you do it will eventually show. Some people do not possess this "trait", it can be developed , but if you do not already have it inside of you to begin with you will never truly have the determination and will as jeff does.
@@ChessMasteryOfficial its like a physcopath with emotions he can attempt to learn the emotions even mimic emotions, but will never truly feel or understand emotions because of how his mind works.
He says not to write everything you eat down, but I would recommend trying it at least when you begin to eat a lot of food just so you know where you are in terms of calories, it helped me know when I’m getting to my goal every day so I think it’s not a bad idea
I've always been a "hard gainer" but I found with 4-6 meals a day, 1 1/2 grams of protein for pound of body weight, and a rigorous training regime I've put on almost 25 pounds of muscle in 6 months😎
I was 178 lbs in May 2018 I’m 6’4”. I am now 223-225 lbs currently. And I did this by lifting heavy 5 days a week and constantly pushing my self to increase weight and that’s really all I did. I did start eating more naturally I did notice I started to get more hungry the more I worked out. Just work hard and stay CONSISTENT that’s what made the difference. CONSISTENCY!
The hardest part of eating more has always been being too lazy to cook for myself. Recently got my girlfriends mom to do meal prep for me and added the smoothies to the diet. It's definitely working. Now I just need to add more milk, didn't know about that one.
GOMAD worked for me for a semester of college. Gained 15 pounds in 12 weeks. 2400 cal whole milk 750 cal protein shake 100 cal can of tuna 100 cal fruit 450 cal chicken and rice 300 cal big bowls of cereal Normally played intense full court b-ball for probably 10 hours a week, had to cut it down to maybe 1-2 hours a week during this time to avoid burning too many calories.
@@starkv3003 if you make sure to keep to a schedule you can do it. 16 cups in a gallon, about 2 cups in a glass of milk. So 8 glasses spread out. You will be going to the bathroom a lot but once your body gets used to it it isn't too hard.
I've Really shifted my diet from the idea of 6 meals for the sake of 6 meals. it's mainly plus Cereal plain Greek yogurt pasta chicken breast rice veggies almonds for snacking. eggs chicken wraps and just now protein shakes now I'm trying to integrate it properly. 2 weeks of this and I've noticed a better difference. ill take this info and implement it :)
@@johndesper9425 Bodybuilding is a slow process unless you going on gear and wanna transform within a year. To achieve a body like Jeff naturally it takes years and years(4-5 at least) of training and proper diet.
Self-made weight gainer which works just fine: (if you have a mixer at home) dry mix 2kg (or more) oats into a fine powder, add 200g dextrose powder add 400g corn starch (powder) add 600g protein powder with a taste of your choice stir all of that (or mix it again for even finer powder) (in a concealable bag/box edible for a few months) to consume: just put it in a shaker with milk (or water/soy milk) and shake, shake, shake
love the info and love all the content and im sure the likelihood of you answering this question in 2022 is slim BUUUUUTTTTTT. how about a video or meal plan for type 1 diabetics, i dont wanna play "whoa is me" but some of us cant eat all the stuff in that sample meal plan, now obviously its a "sample" so we can sub certain things but what would work best? hope im not blathering on. much love regardless!
6' tall and 165 lbs now. I will be 45 next month. Worked out for awhile and quit several times in the past because it felt like the effort from the workouts vs my small gains were not a very good trade. Want to try again. Started with some ab exercises to shrink my belly and started riding my bicycle with a bike club last week. 24.8 miles last Monday. Need to start lifting again. No gym membership, but I have some free weights and dumbbells in my garage.
The worst problem with being a hardgainer for me isn’t the food I have to eat, it’s the fact that the easy to eat calorie dense foods such as oats and peanut butter give me acne which is much worse than being skinny. I’ve gained about 4/5 kg over the past 4/5 months but a lot of it has been fat also due to eating crap. Sometimes genetics really does doom people.
yehm813 The biggest keys to maintaining muscle while cutting are: 1. Getting in ample protein. Try to eat .8 - 1 gram of protein per pound of lean body mass. 2. Lift heavy in the gym. Gotta give the muscle a reason to stay. 3. Don’t eat too large of a deficit. You won’t wanna go into a deficit that is much bigger than 25%
From this study and others: Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38. It's suggested to have a bit more protein when cutting than when bulking. Closer to 1 g/ lbs is better, but 1 g/ lbs seems to be a bit over the top if you look at studies that aren't funded by the industry (not to say that we should discredit those studies just because they're funded by the industry)
Just get his program Max Shred. Problem solved. I did Max Size, then Max Shred, then Max Size and I'm in the middle of Max Sred again. Both my friend and I actually Gained strength after the first Sred going into the second Max Size. The programs have a weight tracker so it's easy to track.
yehm813 I also think its not something that will happen quickly for some people it can take many many months even years to get lean, Like sub 7 fitness says don’t have too much of a calorie deficit, and lift heavy to the maximum of what you can handle and still have good form
Here's my go to secret. I switched to triathlon and was training around 20 hours per week at my peak, so I was burning around 5500 cal per day. 1. Eat solid food until you can't eat anymore. 2. Immediately after drink a protein shake with carb powder added to it (maltodextrin). As said in the video liquid is much easier to get down than solid food when you are full. 3. Variety. Eating small amounts of a lot of different foods prevents you from getting full or sick of something too quick. 4. Eat calorie dense soft foods. Yogurts, cheeses, cottage cheese and peaches, ice cream, etc.
Heres a easy mass gainer shake. 1 cup oats 2 cups milk 1 banana 1 serving Greek yogurt 2 scoops of protein No results? Add another half cup oats till u see em. Tastes great. I drunk it every day.
