Nutrition Principles for Getting Lean and Muscular 

Finally someone who gets to the point without 15 minutes of filler. This is what many people like myself need. New subscriber. Thanks.

I love this basic instruction. 1) Eat real food(fruit, chicken, vegetables etc) 2) Prioritize Protein Rich Food 3) Reduced meal frequency

Can I just say that this channel is the most "no BS" fitness channel I've ever seen? Everything is explained quickly, precisely, with no unnecessary expositions, and no sarcasm towards beginners. Love your channel Sir, this is gold content.

I'm so glad that this channel exists. No filler. No fluff.

20 years ago I took a personal training course to learn how to take care of myself better. I counted my caloric intake broken down in percentages of carbs, protein, & fats by way of calorie conversion. I did this for only 2 weeks and it changed my eating habits from then on. I think counting calories is great for people just starting to understand how to live healthier. But after a couple weeks you’ll pretty much understand what’s good and bad. I remember going to the grocery store and converting grams to calories and thought to myself, “They are trying to kill us.” Haha Stay away from processed food and choose fresh. Choose Grilled over fried. The more colorful the food on your plate is the better. The brighter the food the better. And moderation is key. Water over soda. Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices. Always a work in progress & always learning from decade to decade.

“Reduce meal frequency, no snacks” Golden rules for me. Thanks.

1:34 eat real food 2:14 prioritise protein rich food 2:48 reduce meal frequency

Amazing content, definitely had the same experience as you, 1-2 big meals per day, no junk food and only complete, whole foods. My physique and health have never been better.

I guess this is the kind of thing youtube was meant for in the first place. A video straight to the point, with no BS. Thank you for sharing this!

Nothing worse than a video on a 4 minute topic taking 25 minutes. You're doing good work.

Your method of training has been the most lifestyle friendly system of all those I tried. It has allowed me to train daily for 109 days as on today.

More common sense info in a world bombarded by overmarketing, hype, sensationalism, and pure nonsense. Glad to see your channel growing.

I have had private consultations with Kyle and I must say that his knowledge and ability to clearly communicate it in a precise and impactful way is second to none. In a world overloaded with a new fitness and diet fads, his simple yet effective principles yield top notch results when implementing consistently... Top fitness person on RU-vid... Just a matter of time til he blows up

good channel good info love it

I like how you showed example pics the whole time you were explaining. It really hammers home the "no excuses" thing. Simple whole foods are the way to go.

The quality output from your channel is actually insane. Such a valuable resource.

"reduced meal frequency" I already lost 53kgs and i am at my goal weight, but reducing my meals to 2 big meals (lunch and dinner) compared to 4 meals a day, has been extremely helpful in keeping me satiated for a long period of time

Great advise, real food is where it’s at , for a leaner body , just found your channel I’ve been eating real food working out with basic pull-ups, push ups , body squats, bands , kettlebells for the past 9 years and it’s amazing how my body changed , i went from 40 waist jeans and always XXL shirts to 34 waist jeans and L to sometimes M shirts I’m 6’ 1” 200 lbs now

You’re the only fitness channel that doesn’t overwhelm me but actually pushes me to do my sets!

Hands down, THE best health & fitness channel on RU-vid.

These tips are just what I need right now. For couple of months I have been following some meal plans from Next Level Diet and I lost so much fat, feel stronger and got muscle, but I always appreciate any piece of advice.

I freaking love this channel so much holy shit. What a breath of fresh air. Been subscribed for years but always keep coming back.

What an absolute straight up guy and no-nonsense content. Simple! Genius!

Finally, someone who dishes-out tips without involving any BS. You keep it short and focused, and you don't exaggerate. It's only a matter of time before your channel blows-up!

All that you teach fits very well into my minimalist mindset. I'm convinced that simpler trumps optimal, that consistency trumps complexity, and that it's better to focus on what gets you the most bang for your buck and not overthinking anything when going towards your goals. I'm 52 and I've been doing nothing but chin-ups and dips for three years. I started out while being very overweight, with an assisted pullup machine in a gym, and as soon as I could I started working out at home. A cheap doorframe bar and a granny walker for my dips. The transformation has been phenomenal. Now you inspired me to throw in some squats. I didn't know much, I just followed my instincts, but everything I did so far was pretty much what you do here. You confirmed to me that this is the way. Thank you!

This channel is a gold mine. Been sharing this channel with everyone I know!

I love the way you approach fitness, food, and your way of thinking about working out. Keep making these videos! I love them

Intermittent Fasting (reduced meal frequency) has so many side benefits that it really has to be part of any weight loss plan. I normally stick to 16/8 but throw in some longer fasts now and again. It has helped me drop 100 pound and still build / maintain muscle over the last 3 years. Quality food is also key as well - so 100% agree with everything in the video :)

One of the best videos on nutrition I have seen and is amazingly explained in under 4 minutes. Great channel man!

Everything said here is spot on. I've been doing what he said fort the past two months and the results are impressive. Protein eliminates cravings and hunger. We only have so much discipline and will throughout the day. Eating a bunch of protein (0.6-1g per lbs of bodyweight) will fill you up to the point where eating once or twice a day becomes a thing naturally

Excellent! No drama, No confusing jargons, everything explained in pure simplicity! I understood all diet secrets in 2 minutes! Thanks 🙏

Love this advice, thanks 🙏🏼 53 female just started weight training after being a runner for 40 years. This is just what I needed! The food looks amazing!

Your videos are so concise. It's insanely appreciated man. very quick and to the point.

As a holistic nutritionist and athletic trainer for 30 years I've seen clients thrive on such vastly different diets and approaches. It really is so individual. It's good to know what you're doing, but of course that won't be everyone's sweet spot. Some of my clients thrive on 2 meals and no food after 6pm or so, some thrive on smaller meals throughout the day, 5 or 6 of them and something an hour before bed. Nothing beats real food though, for sure, and these variances are what makes it is fascinating to be in this profession. I love how concise and helpful your videos are. I've told all my clients about them as well.

I have never watched any of your videos before, and from this video I decided to subscribe. The reason being you explained everything clearly and wasted no time. Awesome stuff.

Love the food pictures. Your next videos need to be on preparing those meals, they look really great! Very few people like to count calories, carbs, proteins etc. Just work out every day and eat healthy foods!

short, professional and to the point. this video far surpasses the other physical education videos I've seen so far. well done I hope to see more from you in the future!

This is some solid info for getting and staying lean. Semi-fasting, allowing a smaller window to eat. This is great for optimizing the bodies energy too once you're already in good condition.

I do fitness a few years now and this man talks facts👍🏽But if you want to achieve your goal as fast as possible it’s better to weigh your food. Good video mate

One of the best channel about fitness . No blah blah blah. Just real knowledge. Thank you sir.

My daily routine is: Breakfast 07.00 Fruit 10.00 Lunch 11.30 (Workout 12.15) Fruit 15.00 /protein shake Dinner 17.30 Supper (oathmeal with extra protein like nuts or cottage cheese) 20.00 I work as a chef on a ship and work 3 week on, 3 weeks off. I can follow this routine both on work and at Home and train when the lady and kids Are working/school. I'm almost never hungry, and i find this routine to work best for my lifestyle. I'm realy into making (as you say) "whole" foods, and strongly recomend people to do the same. You feel better, and it's a great way to invest in yourself and your familys health. I don't think your tip is bad at all, but i think people should find a routine that fits into their own lifestyle. I dond't think most people will have the self controll of just eating 1 or 2 times a day in the long run. Dond't forget eating is a great way to be social, put the mobile phones away and have quality time with the family. Great chanel, i subbed yesterday and have allready learned a couple of things and training tips i Will Try out:)

I like the part about not tracking calories so much. It annoys the hell out of me to see people that are very unhealthy suddenly start the trend of doing that, while never improving and always falling back to their fast food cravings and looking like blobfishes. They track their calories to convince themselves to do something productive. But then they eat garbage anyways, so whats the point? Like he said, eat clean and natural foods and you wont have to track anything. Just have to keep track of things with your eyes on a macro scale and you will do better than most micro-managers, who put a lot of stress on top of just trying to eat maintenance calories. Its a trend, and a stupid one. We instinctively know what and how much to eat. Most people just forgot how to listen to their own biology.

This style of eating has been a revelation to me. For those of us who love to sit down and savour a big meal and feel satiated, and still stay lean, this is the recipe (excuse the pun). Great simple summation Kyle.

First person who earnt a bell button from me ( awesome,informative and short)

This advice is gold, exactly what i've been doing and it works !

Excellent treatment of a very difficult subject. I like that your nutrition principles are as minimalist and real as your training. Effective, uncomplicated, and straight to the point. For most people, fitness people in particular, eating is an all-day affair. It's exhausting to have to think about it and worry about it all day. This approach only forces you to think about it once or twice and you only need to follow a couple of main principles. I'm presently trying to work towards an OMAD cycle to lose 15 lb. Will keep you posted. Great job.

What I really like about this video is all the pictures of the meals to get a good idea of what to eat

Thank you for this video man, first REAL tip I see on RU-vid about Nutrition that doesnt hold some unrealistic min maxing bodybuilder strategies in your face. The 1-2 meals without too tight restrictions has worked very well for me in the past and it´s really easy to stick to and not feel burned out because you try to stick to some super strict "Mr. Universe" meal plan.

Bro gets to the point, doesn't even ask for "a like and subscribe" and yet, ppl still liked and subscribed. He doesn't waste our time, just gives us what we need and is out. Outstanding.

Channel is exactly what I needed straight to the point on how can I help myself. thank you so much. I love that he discusses was actually good in terms of being healthy and reaping the benefits of being muscular and lean

Just love your vids man , due to your training principles with calisthenics, training literally can fit into my schedule anytime any day especially with balancing university and life on a whole. All the best man please keep posting more !! 💙🙏🏽

Lets us take a moment to appreciate the fact that k Borges takes to reply to every comment

This is the Video I needed, I've fallowed this exact eating routine for almost a year with great success both on my physique, and mental state . Within the last few months i've tried increasing meal frequency and calorie intake, worst mistake ever. I thought I could make it work. I'm sticking with what works for me, the propaganda out in the Health and Fitness industry is hard to ignore. or maybe different stroke for different folks. Great Channel. keep up the good work

This is the only video you will ever need. It is so definitive in its creation that the video itself is clean cut and precise. We should all strive to learn from this philosophy.

All his videos are heaven sent in my opinion. It all started when he showed us the amazing mabu stance. What a great exercise you’ve introduced me to❤

Kudos to this channel, good information without sizzle. The images of your meals are useful by example and spot on with everything you're saying about satiety, healthful variety and long-term body composition stability. Thank you very much for these postings and information.

Man your channel is in the top tier for health and fitness. Right to the point and no gimmicks. Appreciate the content 💪🔥

A subscriber after a less than 4 mins long video? That's me! Great video! Loved the way is presented, straight into the info, clean delivery, sound advice. What else to ask for? Have a great day, sir!

I recently found this channel and very much like the primal sense that I am picking up from it. The training seems longevity based as opposed to a large portion of information available; which is very valuable and appealing to those of us that never plan on stopping training.

This 'Dude' is doing a lot of good work here! .informing&Educating people!

The pics of those food dishes were great... and looked very delicious!!

The photos of the food help a ton. Certain people are "visual" learners and need to really absorb the process through a direct illustration like that. I see you also are emphasizing just how controlled you are with carbs. A lot of people vastly overeat carbs even when they are consciously restricting them. Very informative! Thank you

One thing I'd like to add to this is when it comes to eating "Follow your circadian rhytm". If you do Intermitent Fasting reverse it: Don't eat late at night, but earlier in the day instead. Also try not to eat past the sunset. But if you can't(since it's winter right now and we have shorter days) eat at the latest at least 4 hours before bedtime.

Your videos have been an inspiration for me. Often while I'm exercising I'm visualizing you doing the same exercises and I'm using an intentional, methodical pace the way you do. Thanks!

This is the best fitness advice. Its not the stuff where influencers will just make stuff up so that you buy their fitness program. This is actual good advice.

One week of working out like kyle made me feel better than ever 👌

excellent information sir, I have been incorporating the said way of calorie intake, trying to maximize protein whereby keeping a balance of fats and carbs. you have detailed everything that was important. thank you !!

Love this video. Devouring your content. Keep going brother 💪🏻

I love your content man! I never make a comment but I need to put this appreciation into words

For an older man trying to improve my physical condition and get in better shape, this information is so helpful and presented in such an easy way to understand. Thank you.

This is the sorta anti Jeff nippard Bs I wanted , great vid man :) straight to the point.

Honestly great tips, people would be surprised as to how much just skipping breakfast and reducing their meal frequency to 2 a day can lean them out. At the end of the day it all comes down to common sense, if it looks or seems healthy to eat, eat more of it, listen to your body, and try to take in more good carbs as opposed to fat if your looking to build muscle.

Another one finally kyle!!! thank you

Finally someone who keeps it simple. I don’t wanna weight food or calculate shit prior to eating either

Dude I love your content, i'm the guy that called you superman. You and athlean x are my go to for physical and nutritional info. I've also gone down to 1-2 meals per day with fruit snacks and feel so much healthier. Getting good yummy protein in with fruits and vegies helps you perform so much better.

What makes you unique from all other fitness gurus is that you come straight to the point, no crap in between, no drama, none. Big fan from India sir.

Good information. I adhere to a diet similar to yours. I’ve never counted calories basically eat fairly clean. I switched up my fitness routine about a year ago focusing mostly of body weight exercises, focusing on the gym rings. At 65 I’m more ripped than I was at 25.

0:00 Intro 1:34 Eat real foot 2:14 Prioritise protein rich food 2:48 reduce meal frequency

Well-made video. The man is talking straight to the point, and these pictures are awesome 👌

This guy is very much focused on topic .....very specific ......and to the point explainatiins that too very precisely .......thank you for your effort and all the best for bright future ...love and respect from India 👍♥️🙏

New to your channel. I gained 35kg (70 to 105) in one year and a half. I don't really know how to get back in shaped as my mental health is really not that great (not that bad either). But watching your videos motivate me. Not only that, you're providing great informations and lessons. I'll be back few months later commenting about how my journey goes. Suscriber from France, big up

Great thoughts all around. One suggestion that might help some people. Counting calories can be quite beneficial to make sure that you are not only overeating but that you are also getting the calories you need for the goals you have set with regard to your physique. Personally, I like to count calories as it allows me to use my calories like a budget and I can save them for different times in a day or different meals and kind of get excited and feel like I have something to look forward to if I come up for example, saved 400 calories and want to have a Greek yogurt Sunday or something late night. Anyway, I don't use an app or anything serious but I've become very good at eyeballing and I cook 98% of my own meals so I know exactly what's in them since I tend to eat the same things over and over. Anyway, good luck everybody and let's get it!

Lové watching your vids man always click the vid and see your insane back when i go to read the comments, really motivates me to keep pushing

Brother dont change with time atleast keep it straighforward like this and honest , i continue to support your channel because of this

I just discovered your channel an hour or so ago just right before my workout for the day and it's safe to say I'm binge watching a lot of videos by you now, thank you for the amazing content!

Clear, simple principles which definitely work well, and I appreciate the short videos which are not dogmatic. I also don't particularly enjoy stopping food consumption before I'm full at any given meal, so reducing meal frequency is a simple way to have more satisfying meals. Essentially, it's almost always easier to not eat (for reasonably long periods during the day, e.g. 16-24 hours), and then eat 1-2 big meals during the window, than to have several smaller meals, none of which are particularly satisfying. Eating "small" meals is often a recipe for overeating, since you either underestimate the calories you are taking in (e.g. you "finish" your meal but find yourself adding a bit more right away or in the next hours since you feel unsatisfied), or all of your meals feel slightly unsatisfying which quickly builds up diet fatigue. About muscle size and metabolism, of course it is true that more muscles burn more energy, and this will be doubly true if you maintain high activity levels. However, I ran across some very interesting stats which are that one kilogram of muscle, at rest, will consume about 13 calories per day, which can be compared to the liver (200 calories/kg/day), brain (240), heart (400), and kidneys (400). Of course, one can't really increase the size of these organs in any healthy way, but it goes to show that nutrition is extremely important and that you can lose weight just by eating properly and letting these organs naturally burn energy. With these stats in mind, I would argue that having good nutrition (with relatively lower activity, just to maintain health/mobility/energy) is more powerful than having relatively bad nutrition and working out a lot, assuming your primary goal is being leaner. Your muscles don't burn as much energy as you think, and even if you add 5kg of muscle (hardly easy to do), that basically means you burn 65 extra calories at rest per day, which is about 1/4 of a candy bar. Clearly, that energy burn can be undone in a few seconds of dietary indulgence. This doesn't go against what is said here, I just found that information very interesting when I read it.

Just subbed... Awesome channel! Hopefully it stays like that..clean, lots of helpful information. Keep it my man. Hope you reach 100k soon

Yoo never thought i needed this video, so thanks! Your channel is a gem. Also, I had a question regarding your style of training: How do I implement progressive overload in a routine like this where I am aiming for a total rep goal for each day?

Simple and Straightforward I love it

Just came across this channel recently & really glad I did. In terms of this video, he is spot on in the advice given. Also brave enough to go against the grain in what is typically prescribed for diet and exercise in the fitness world. Reducing meal frequency is golden advice. Has anyone else tried to stick to the ubiquitous 6 meal plan ( 3 meals and 3 snacks) and had real objective success in looking lean and muscular?......Then cut like crazy to get ripped.....only to find the discipline is not there to stay ripped for too long. Next , back to fatty self eating the 6 meal plan . Rinse and repeat. By using his diet and fitness principles, you can stay lean and trim all year long. Which one do you prefer?

I love how this guy just keeps it very concise and simple, no long 10 minute videos with a 4 minute intro. Just brief and comprehensive I love it. Thank you RU-vid for recommending something useful

I appreciate this video and can testify to the truth of its points: I was always overweight growing up because I ate way too much processed food and carbs (even good kinds like whole wheat) and not enough protein. Case in point: In one setting, I can eat an entire pizza (2500-4000 cal), but can barely finish 7-8 eggs (

I've been doing intermittent fasting for over four years now. It stabilizes mood, energy and weight, and it feels great to eat until full without feeling restricted. I'm really enjoying your channel man, and currently considering starting a small calisthenics routine. If I can only spare 1/2 an hour daily for it... What routine would you suggest to maximize effort/results ratio? Keep up the good work! Cheers from Uruguay!

I sincerely appreciate you typing up the information in the description. Thanks. You have no idea how helpful it is not having to sit here and listen to someone talk for minutes on end (no offence). +1 sub 👍

as someone who intermittent fasts (who doesn't now) it all makes so much SENSE. Very easy and enjoyable to watch.

But wait! What about us skinny hard gainers? Where are our principles?

Kyle, absolutely fantastic content. Thank you!! A question about the two big meals per day. I always train first thing in the morning, typically before 8:00. I find that it can be difficult to time the two meals as lunch midday and dinner in the evening as my training often leaves me feeling pretty hungry. Any thoughts on meal timing for early morning trainees? Thank you!

From the meal photos visible that you have shown in the video, there is little carb as possible and they are from some fruits. What is your opinion about the main carb sources like rice? You don't like eat rice or do you have a spesific diet that restricts the carb intake.

Your thoroughness and presentation is truly exceptional and appreciated. Keep up the great content.

Can't wait to hear it, Ring! 👊🏼 Keep on keepin' on 💪🏽🦵🏽