In case you would like to skip or re-watch certain sections When I started: 1:00 About Bulking: 1:22 About Carbs: 4:47 Eating late at night: 7:10 Counting calories : 8:30 Eating before sleeping: 9:16 Carb release: 10:20 Trust the process: 12:13 About Genetics: 13:03 Weight/scale 15:27 How/where to start: 16:29 About body fat: 18:48 Recommendation: 20:00 Instagram Q&A: 20:25
Anorexic arms and a muffin top. I felt that. I'm literally crying I have found this video.. for years suffering I have finally found a love for food and all I do is eat! I love it. But now I need to use this weight for toning up. Thank you so much
No he's wrong, carbs turn into sugar, some of us can barely even eat them. If you want to be thin, you go low carb, but vegans often have to eat carbs, because they can't eat any animal products.
Brit that’s pretty basics in fitness world. ALL trainers should know and understand inside and out and be able to explain in the middle of the night when woken up
Not everyone’s going to have a victoria secret model body. I’ve accepted my flaws and work on being the best version of myself. This was really helpful.
Claudia Claudia : true, they all have trainers. They also have long torsos and long as and legs. A short woman with narrow shoulders, wide hips and a short torso can work out with a trainer for year after year. She’ll become toned and strong- but she’ll a short woman with narrow shoulders, a short torso and wide hips. She’ll never look like a Victoria’s Secret model. It’s a matter of skeletal morphology. A fat pear-shaped woman could become a slim pear. A scrawny hourglass-shaped woman could become a slim but well-upholstered hourglass or a massive hourglass. I think it’s important to accept that most of us have bodies that, no matter how hard we work on them, will always be less than perfect compared to those of models.
This is one of the best videos about working out and diet ever! For me especially. I think I have the exact same body type as you. Hard gainer, my arms can be super skinny and I can have a soft tummy! I'm so pumped about all this info I just learned. Thank you!
I love this trainer. “Certain body hang ups are no excuse to not keeping your body composition healthy.” He is super down to earth and realistic. He also didn’t support those pseudoscience statements like when to eat what, etc.
I have a pear shape. I used to hate my big butt and my thigh. So I used to diet all the time. This lead to binge eating. Now I dont diet anymore. This stops the binging. I exercise because I love it not because I want a smaller body. I learn to love my pear shape the way it is. I eat normal food sensible portion now. Dr Mona s food combination has helped my digestive system, flatter tommy. I lost 2.5 kg in 1 week. I think when I improved my gut it allowed me to empty my bowel movements properly, hence losing weight. What a bonus. Thank u 😘😘
Do he have a Instagram page? He gave a wealth of knowledge in this video.. I need a personal trainer like him... gaining weight has been one of my biggest struggles... he broke it down so well.
Thank you for the wonderfully informative video! I do though want to mention that your body can tell time. It is called the circadian rhythm. It is scientifically accepted that different genes are turned on/off at different times of the day, including those of digestive system.
Man you're basically talking about my life. We have the exact same struggles. Everything you said, and what your trainer said it's the way I am feeling so hard to believe in the process, and being patient! I am so glad I found this video and your channel!
I’ve been working out for two years. I always thought I needed to loose as much weight as possible to then bulk. I was wrong for that because I just stayed slim and I was use to looking that way that I became stubborn to want to gain more. I now am free from that mindset because I learned how to shift over my consumptions and change up my workouts, it’s hard to keep that maintained because I’m use to wanting things quickly but these things take time and all you can do is keep your consistency and learn in the process what right or wrong. Also people never forget to take your breaks you need them to restore your muscles 💪
OMG -- I have your body and I am so happy that SOMEONE else talks about this. I have tried to gain weight for my entire life and I am 42. It's finally starting to happen.. actually since I started 645 honestly! I have 3 auto immune diseases so I want to have some padding for my joints and gaining weight is important to me. But then I have this darn muffin top! Thank you for this video and well, Amoila is the best ever!
This is a great video! Couple of things: your body does know what time it is. It is called your Circadian rhythm. Also, eating later at night is a big sleep disrupter for most people. For me, eating after 7pm is going to cause me to toss and turn most of the night. Maybe a light snack before bed will work well for you. (We are all different.)
Start of my fitness journey, I wanted to gain weight (curvy but fit). I hit the gym and grew a firm butt and legs but never fixed my diet (fast food, Starbucks, dairy very little meat)- gained some fat in my waist area. Now I hate my mid section which covers my abs. So I go to the gym nearly everyday and am on a healthy vegan diet. My abs are getting more and more visible. Carbs are essential fuels! Everyone thinks high protein is just it. All I eat is plants which is basically carbs and some proteins. Glad to help the environment too. Cheese was my enemy haha! Don’t focus on the scale, focus on your overall health and energy! Oh and incorporate cardio cuz that aids in losing the fat. You may gain healthy weight if lifting cuz muscle mass is heavier than fat. 🌱🌱😘 good luck!! 🍀
Amoila mentioned that skinny fat is so common. Can you do a video specifically talking about that. I am 117 pounds and I have been working out faithfully for one and a half years. I have gained 15 pounds of muscle (I was 102 pounds when I started) but I can't seem to budge the cellulite on my thighs, butt, stomach and arms. I eat a paleo diet and I would love his advise!! 💜 Thank you!!
Also keep in mind that cellulite is completely normal. Nearly everyone has it and it’s a natural part of how our bodies store fat, which is totally okay. While it can be slimmed down from trimming some fat, we are need need fat to survive! I suggest you learn to love it, too! :)
This was sooo useful! I had the same questions when my trainer told me that I needed to gain weight and consume more carbs, the difference is he didn't explain to me the way you both did! Makes sense now :) thank you for creating informative content! loving your videos :)
Your personal trainer answered some great questions that I’ve been wondering about. I burn about 500-600 calories 5-6 days a week and with all this keto talk everywhere it makes me feel guilty when eating healthy carbs, and it’s ridiculous. I work out hard and need fuel for my body, thank you for discussing the topic.
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge Diet, and started seeing much faster and better results.
Wow!!! This was the best information I’ve seen in a while! I’m the same body type as you are and no one ever seems to address these type of concerns. Thanks so much and please share more about your journey. ❤️
Your body can tell time. It’s be proven that your body has slower digestion towards the evening. Look it up. Its important to know that. Also how do we know how many calories you burn per day?
Yes, yes and yes to all! Totally agree with it all except the 45% protein, that's impossibel with a vegan/plant-based diet unless you eat a ton of soy products or protein shakes. I do almost 65% good carbs and have lost body fat and kept on muscle.
Great video! He knows his stuff! I want to be vegan. I did it for a year, and had issues getting enough protein without going way high in my carbs. I would love to go back to being vegan! My issue is that I want to burn fat but that ratio would seem difficult to do. I'm a mesomorph type body. I can gain muscle quick, but I can also gain fat in my tummy if I'm not careful, which is what I want to work on. I really want to lose fat without losing muscle. You should do a video on that ratio he's talking out about so us former vegans or people who think they can't get enough protein without going too high in carbs can see it's possible. Thank you so much for what you are doing! I really want to cut out animal products again. Your awesome!
This is great information and I’ve been attempting to eat for macros for a while now. The challenge for me is finding complete meal options that will help me hit my macro goals. If you have meal planning suggestions for eating for macros that would be great!
Wow!! 123- that’s crazyyy. I was guessing around 105, 110 MAX! So informative and important for me especially because I am in this middle stage of gaining muscle and loosing fat which i am frustrated with since I haven’t lost anything on the scale but I do feel and see the difference (my clothes fit differently and had to buy new jeans) but I am still focused on the scale and want to see the weight drop.
Thank you for this video! Would you mind giving some examples of how to eat on the 45/35/20 ratios as a vegan? Not sure where to start when aiming for that ratio since so many vegan foods are carbs!
Yes. I have the same question....i keep track of my macros. And my fat and carbs are a bit higher. Even when eating a gram of protein per pound of body weight. The protein rich vegan foods I am currently comsuming are brown rice protein powder, pea powder, hemp, sprouted grain bread, and various nuts. So my macros are usually majority carbs, 35% fat, and 19% protein. 😐 I want to improve on this.
Yes!! Please! I can’t imagine how to acheive such ratios eating vegan. Actually, that’s the only thing that’s keeping me from going completely vegan. I would really appreciate some tips.
I'm proud of you Mona im the same way I've been 90 to 97 lb since I was 16 and I am 53 it's very difficult for me to gain weight I know I had a bit of adrenal issues because I was so in the heavy cardio but now I don't do much cardio and focus on weight training I'm thinking about maybe cutting down on weight training and do some yoga in between to get my adrenals Back in Balance but keep up the good work
Thank u for this video!!! I found it to be so helpful because I too am skinny fat and find it real difficult to incorporate more calories into my day, especially healthy ones ☹️
I went to the gym early this Thanksgiving morning. I thought I could get through the workout on a empty stomach. I had up my weight as suggested by my trainer. After my workout I had a protein smoothie. I was really hungry after that smoothie. I had a little whole wheat pasta. I don't want to workout on a empty stomac again.
Hi Dr. Vand, please please could you let me know what you eat post work-out?? As soon as I got into gyming and doing some more weight lifting I had people telling me that it's best to have a smoothie with protein powder right after a session to see results sooner - do you do protein smoothies and what's your take on them?
OMG I just came across this video and I’ve heard of ectomorph body type before but it’s been probably years. I’ve had two little ones, (June babies) almost 4 and almost 2 and I feel so lost. My husband has been on the Keto and I joined him but it’s honestly been like nothing’s really changed, haven’t necessarily gained or lost a significant amount. Thank you for this video I feel like it’s been pretty enlightening. I’m exactly that body-type, super skinny in my extremities but have the belly-pooch - both from diet and post-baby diastasis-recti.
Great video.. How has this affected your food combining diet? At 45% protein I'd need to eat 270g protein a day. How can i do this whilst food combining and having fruits in the morning, starches midday and proteins in the evening? So many others say to split protein into up to 6 meals a day.. How can this be done and have starches as well but seperately?? It seems like food combining is impossible for a strength athlete. Thanks.
I have been searching for over a year now for someone with your body type (my body type) and also “how to bulk” but also having the same body. I’m so grateful you recorded this video. I just started following you today and I know this video is one year old so I have some catching up to do, I hope to see more on how you accomplished weight gain without bloating. I’m 5’10” 140 and have skinny arms and legs and have been this way my whole life. I’m 46 by the way. Buy like you I want to see definition, finally haha. I’ll keep watching
My brother gained 40 lbs and I coulnd't understand what he meant. He said he wants to get bigger, now he lost weight but he said he turned that fat into muscle and now it looks like he has gained so much muscle!!!
Awesome video! So informative! I am trying to lose some inches around my waist and belly fat, gain a booty and just tone up every where. I was wondering if I can workout every day? Q#2: How many times a week can I do leg/booty workouts to build muscles? Please let me know; I would highly appreciate it. Thanks! :)
Diana George I know you would expect Moana to reply but I thought maybe I could reply! Working out everyday isn’t the greatest thing to do to your body. When you workout, you are literally ripping your muscles so you’d need to take a rest day so your muscles can repair
Rosen Nguyen -Yes, so very true ! You get better results skipping days or at least work on a different body part each day moderately. At least have two days a week that you rest. If one over works out each day either running or weight lifting beyond an hour it can cause high cortisol & lower one’s immunity. You want your whole body health to improve not just your looks. It’s best to break up one’s routine daily too with different kinds of activities. It actually is best to keep your muscle memory guessing. You may require like I said every other day for heavy lifting for muscle repair to happen. Lots of love & health to you! 💕
Cool info, thanks:) I’m an ectomorph too and can get too thin in arms too but have a belly but I don’t have that lovely hip/waist ratio curve in like you, sigh plus gut issues so I get mega bloated.
