Strategic Intuitive Eating - An Easy Diet for Lean Muscle 

About time someone with a great physique and a normal life had something to say. Props. You’ve just saved RU-vid ‘fitness’

This exemplifies why this is my favorite fitness youtuber, He's one of maybe 4 who doesn't seem like a dickhead and of those 4 one of Maybe two who's all about functionality over aesthetics, not worried about super low body fat %, maybe more obsessed with Batman and Bruce Lee than even I am, and a huge dork. I respect it.

You may not be 6% body fat, but in my eyes you have the perfect body. You're not too shredded, you have noticeable muscle, and you're lean enough to have healthy proportions.

"Eating. Or eating without being a knob about it" - I love it!

Such a down to earth, likeable guy talking sense (in an industry seriously lacking that)

I love this message. Personally my strategic intuitive eating involves 4 ground rules: 1) 8-hour eating window 2) Prioritize protein - I just target about 0.7 grams/lb bodyweight since I'm just a regular guy 3) Portion control - Athleanx taught me how to do this (in the video where he divided a plate into three parts) 4) Prioritize whole food And hopefully I can do all of these 80% of the time

I'm glad to see someone else approach their eating habits this way. I started doing intermittent fasting by accident - I noticed that on days when I skipped breakfast and simply went into the workshop and started banging away on projects, I had more focus and energy and accomplished more without feeling hungry until noon or later. When I made it a point to lose weight, I monitored calories and managed to drop some 30lbs, which I've held off for well over 18 months now, even after switching to the more strategic intuitive pattern you describe.

I love how subjective this is. You do an outstanding job of not preaching, "I do this, so it's the best!" Thank you for being one of the most honest names in the fitness industry today!

‘Eat without being a kn*b about it’ should be a Bioneer branded t-shirt! 🎰🎯😂😂 Such amazing content, advice, pragmatism and all round inspiration from you, Adam! Thank you!!

That’s pretty much my eating philosophy. Eat more “good” food, less processed and keep it flexible so you can adjust if you want or need to. I never liked those rigid diets

When I was a boy I'd eat four dozen eggs every morning to help me get large. And now that I'm grown I eat five dozen eggs so I'm roughly the size of a barge.

I know this was uploaded 2 years ago but I just have to say this. This was by far the most straightforward and quick introduction I have ever seen!

Just wanted to let you know the Warrior Diet is 20-hour fast 4-hour eating window. OMAD is one meal a day.

it says something about the culture when "intuitive eating" means roughly counting calories. I would have guessed it would mean something like: being in touch with your body and eating as much as you feel like from any raw produce during the day and then in the evening having one meal with as much cooked and processed foods you like. (not including ultra processed foods).

I’ve recently started doing a Pesco-Mediterranean diet this week (Sunday, first day of the week) and so far I’m loving it. Even though I don’t lie, as unlikely as it might be, mercury poisoning is probably one of the biggest concerns in eating seafood almost every day. But even so, I’d rather have mercury poisoning from eating healthy Whole Foods (fish) than have Type II diabetes. And I’m saying this as a former fatty. When it comes to seafood, salmon and tuna make the top of my list. Though my entire eating plan largely consists of eggs, dairy, fish (my favorite protein source), fruits, seeds, and vegetables. When it comes to meat though, I’m usually refraining from them unless it’s a cheat day. The way I’ve modified my Pesco-Mediterranean diet however is actually inspired by the Old Testament of the Bible where I should refrain from certain meats. For example, I can’t be eating shellfish and pork. Which I’m personally okay with since shellfish is kind of annoying at times when I have to break through shells just to get to the meat. And for pork? Yeah. Let’s not get started on that. However that’s not to say I won’t ever eat them in my life. I will eat them on various occasions albeit very seldom. And even then, I’m sometimes reluctant to even touch those foods. As far as training is concerned, I work out six times a week. Three upper body days, two lower body days, and one free training day. Gymnastic rings make up the entirety of my upper body training days (Sundays, Tuesdays, and Thursdays) with just the following exercises. Push-ups, rows, curls, and extensions. All on the rings. With ten sets of ten for the compounds and ten sets of three on the accessories (arms). For lower body (Mondays and Wednesdays), just two exercises: Ten sets of ten weighted squats and ten minutes of jump rope. As for free training (Fridays), that allows me to change up exercises for one day only without compromising my usual five-day routine. As much as I love to work out with rings, as much as I love squat heavy, and as much as I love to do jump rope, I like to explore other types of training that I don’t normally do. Saturdays are strictly a day of rest for me. A day to refrain from training and a day to take a break from my diet that I already enjoy but need to be restrictive about in terms of content and portion control.

This man speaks for 99% of us who love working out we won’t ever be in magazines or win a contest we do it mainly for what it should be for health and fitness but sadly today it seems to have gone looking at some so called fitness channels on here

I'm in the Marine Corps and my fitness fell off in quarantine, but since I began watching your videos about a month and a half ago (came for the superhero/anime workouts, stayed for the science) I have completely changed my body composition, improved my PFT and CFT scores, and all around gotten into better shape. Keep it up and looking forward to what continuing training with the knowledge you've provided will do!

I cannot express how much your work has inspired my journey towards expressing myself through fitness. Keep up the great work!

Intuitive eating after being on a bodybuilding contest diet is actually really easy, after many years of experience its amazing how accurately you can size up a meal and guess what the macros are ( the exception being highly processed foods with hidden sugars etc).

I honestly love that I discovered this channel.

I like you, guy. You're down to earth, reflected and clear, no agenda agent. THANK YOU!

Hello! I've actually lost a couple of pounds inadvertently by following the Wim Hof course (albeit loosely). I've had at least one cold bath every day since April (I'm going the whole year). I haven't changed my diet in any way. I am in fact sitting here with my third bottle of Cobra lager. I've gone from a 34 inch waist back down to a 32 inch. It's like going back in time ten years! I'm fifty-two and a lot of my friends think I'm mad!

Everyday he gets closer to male peak performance

Good point about energy levels and nutrients. Other things that can lower the energy levels, not enough veggies, too much food for activity levels (although total calories don't really matter), and consuming refined sugars and other processed foods.

Hello I watched a few of your videos before this one I have really enjoyed them. I really liked Training like arrow and the best training scenes in movies. I really like how you make the things that you share digestible and easy to understand when you're talking about working out and eating in the different research that you do to come to the conclusions that you share with us. I really like that you say listen to your body and all of this. I think of super important. I love your strategic intuitive eating idea. I feel like that really calls to me with my lifestyle as well. I'm a college student and I work part-time so having the same meals for breakfast and lunch really work for me because I don't think about them too much but then being able to relax a little bit around dinner feels good while still not going crazy on crisps or chips where I'm from. Your explanation about counting carbs, high protein build muscle and the importance of nutrients I felt was a really balanced and important explanation. Thank you so much for putting this video together and sharing it with us.

Hey. Carnivore guy here. I wholeheartedly acknowledge that eating sugars from veggies and grains is a super powerful way to get energy while working out. I would never deny that it works well. Only reason I do what I do is because I'm a very healthy young male, and I feel responsibility for figuring out what works by doing something extreme, for the sake of my family who is sickly and do not believe in any effects of dietary change. I also acknowledge that I may be wrong, and would never push this experiment onto anyone else, least of all other people working to build muscle and get fit. I get this question sometimes, and people seem to believe I'm doing this purely out of spite or ignorance, or even believe it's some kind of bodybuilder elitism. Just thought you might wanna know.

You must be sponsorised by someone you are too interesting.You are a philosoph like Bruce Lee was. Rarely you get such kind of information and advise.You are a great man!!! Respect

It's so good to listen to someone with sensible, practical approach

Wow it's so weird you uploaded this I was thinking about this topic and this channel. Next thing you know you uploaded this video. Synchronicity is awesome.

One of my favourite channels. Modest, intelligent, considered and .well rounded. You’re contributing to formulating better humans. Incredible work. Keep it up 💪🏻

I eat takis and jello every night, and I have so much Fruitd vegetables yogurt and nuts, beans and a microwave meal that isn’t processed, and it’s lentils spinach seeds and things… sometimes I eat chicken, I eat lots of smoked salmon, every morning I drink tons of water and take vitamins, and I drink a ton of black and green tea in the first half of the day. I take melatonin every night. Sweet potatoes are also good, on your microwave there should be a literal potato button. I don’t feel confined at all, or like I’m starving ever, and I’m satisfied with it. Every now and then I’ll eat with family and it’s okay because I’m healthy and can handle it. It’s easier to eat this way. It really is. You can just grab stuff, and whatever you snack on chances are, will benefit you in some way.

I've been eating in a similar way. I'm so skinny I don't bother counting calories, but focus on protein and carbs. I've been eating clean so much I can't even handle junk food anymore! I had a couple servings of potato chips the other day and got a massive headache! It also happens whenever I have a greasy fast food burger. Kind of a bummer, but my lats started coming in recently, and it keeps me going.

Is that an Iron-man pseudo-hologram? Pretty cool...

Hello, i really like your content because you make videos on everything i want to learn on training the body and mind. One thing i would really like to see you do is make a video in Qi gong and is it possible to combine it with exercising. Mostly iron shirt Qi gong. Thank you and keep making videos

I am so happy to have found your channel. It’s so refreshing to listen to someone with a simple, balanced approach. Love it. Looking forward to your videos.

Brilliant video. I tend to eat either two meals a day or 3 meals which are very light two of them and a big satisfying meal. If your trying to loose weight you just have to watch fats and grains like bread and cereal. If your lean don't worry about them. Also cut down on junk and chocolate crisps etc and when you do eat these things go for healthier alternatives.

Pretty interesting idea about counting calories only for main meals and letting snacks free from counting, thus having them diverse. Independently on this video I've chosen opposite strategy - I actually counted fixed calories for my snacks and let main meals quite diverse only knowing how big my portion should be (small bowl of main meal + small plate of side dish, for example). Personaly I like cooking, and the trick is that I'm actually eating same snacks again and again (dark chocolate, banana, apple, yogurt...well I gues that's it) and I'm changing main meals to not loose my appetite to be in diet or small calorie deficit = it's supporting my passion for cooking. Also, by my opinion and experience, 90 % of snacks are just trash without any nutrition value , or trying to look like nutrition dense food. Truth is the only quality food is freshly cooked food at home. The main thing is, I does really works and I'm in way better shape then I was cca month ago. (it worked for me, cannot promise it will work for other people) PS: Thank you for you work Bioneer.

I do struggle with my diet and often just don't know what to eat. As you pointed out, all the foods that are recommended, you just can't consume daily. I do like the idea of simple breakfasts and lunches, leaving dinner a more open and relaxed eating experience. Very happy I found this channel as the level of bs is so much lower than the crap being shoved in our faces.

This is the first time i've seen this video and wow...you look so much younger and less cut than you do now. It's amazing to see the changes.

You make 100% sense , and have a rational take on what fitness should be , just everyday living,whats the point of giant biceps ,and quads if you struggle with dexterity to screw a nut on a bolt or to run 100 meters? Loving your vids man.

This awesome. I have been eating this way for about a year to maintain my weight. It’s so easy and no stress. Life is too short. So enjoy staying in shape and enjoying food and family and friends. Your channel is the best.❤️🐸Lots of love from Pennsylvania

You may want to speak with your doctor about consuming Tuna everyday. That could be a lot of mercury per week (FDA recommends 12 oz. per week). By far my favorite fitness channel, stay well mate

“I’m not a cover model or a professional body builder” *takes shirt off and walks onto a Men’s Health magazine* 😂😂 Excellent video, thank you so much, really enjoyed what you had to say and really liked the supplements information.

"This seaweed will make you die... not as soon" I love you man. Thanks for the great content, really helps alot!

You basically just described my eating plan, it’s what I kinda naturally landed on after being a fitness junky from the age of 15 (31 now). I completely agree with your take on diets as well, I don’t see the point in following an eating plan you can’t maintain. It’s like saying your goal is to be healthy for a few months and then go back to being unhealthy

Man this is so practical and what everyday life should be and not like those robotic athletes and I mean us typical people don't want to become Arnold or someone we just want to stay healthy, exercise for the sake of exercising and live a normal life.

I wish our fitness influencer can share like this guy, his sharing is all about attainable, sustainable, healthy, balance and functionality over muscle size

one of the best fitness youtubers hands downnn 🙌🙌

Salmon, Herring and Mackerel contain more Omega3 than Tuna. Also, Yum! Fermented Herring also helps out the gut microbiome so good for both 'brains' really

"I love working out because I love working out" great man, good for you super motivating to see someone who just likes to work out seems normal and has a normal Steve Mcqueen or bruce lee style body compared to all these actors who read from a script when they most likely take ped not that I hold that against them or if you did, but it seems like the short cut isn't something this chanel is built on.

2 years later. Still top tier 👌🏽😤

This is exactly what's worked for me best. I've never counted calories in my life, I'll do challenges where I don't eat things, but for the most part I eat things I enjoy that aren't the 'healthiest' in moderation, I fast, I weight lift.. and everything works out.

I started doing this a few months ago (before even seeing this video or any like it) and I find this works very well for me.

Damn! You're like me! I'm doing the same things like you and i don't count my proteins and calories etc. I use intermittent fasting, wim Hof breathing technique, cold shower and started using nootropics which i love!

This what I’ve been learning and I’ve been doing for the past few weeks, after coming off a strict macro/micro eating structure. Everyone has different goals as you show. Eating consciously and in moderation is basic intuitive and common sense, for me now. … this guy may have a strong libra influences his astrological chart…cause dudes balancing out all of this nonsense I’ve been thinking and showing practical ways of producing the actual results I’ve been shooting for but haven’t had any other role models for it but Gaston.

The more of your videos I watch the more I like your content, how you structure it, and your approach to life!

Eating doesn’t have to be a marvelous adventure. If you can make eating completely a tool or utility it makes it much easier to loose weight

His workouts look great but when he starts talking his awesome personality really shines. Great 👍

Bro stop making yourself bad your well rounded and everyone can see that! In my opinion you not only look more ecstatically then any model or what ever. Your bodytyp/physic is awesome in my opinion!

I loved your book my man!! I got the audio book for my commutes!

Awesome. I've been eating alot like that for the last year or so. Been workin hard to get back in shape and fight off the dad bod. Lol. Your right. Its alot easier than that super strict stuff everyone else keeps pushing. Can't follow those for more than a couple months before you break. Better to find a lifestyle that works for your health. Good vid my man. Love your stuff since I've been watching it recently. Keep it up.

I intermit fast, I helps keep my stomach shrunk down 18-6 works best for me. I will eat at 1pm and stop at 7pm, one to two meals depending how I feel. Drink black coffee all day till first meal. I can eat anything in my window of food consumption. A few cookies a brownie or something for a sweet snack in that window. Do I go to bed hungry? Yes but it subsides and I don't feel hungry when I wake up or till I need to eat again. I will lose a few pounds a day that way. 10k steps a day min. Im 50 years old btw. Metabolism slows way down. Eat less. You will not die.

I have to admit, seeing this video and reading the article online is truly amazing. When I realise I can be more flexible with my eating plus working part time this will definitely help me. Bioneer you are as always outstanding with information and tips and everything. THANK YOU!!

Yes vary good, I'm not big on vegetables. But I eat multi vitamin gummies C, D3, zink, and B12 gummies when I wake up better than pills I don't worrie about the sugar content it's low and I burn it off at the gym for fuel. I also eat the healthiest dark chocolate bars at 85% dark for my sweet tooth sometimes dip it in peanut butter. I drink sparkling water instead of soda, only for my dinners because I need to drink more water. I have inflamation sensitivity so I have vegan protein shakes with bananas and oatmeal protein pancakes for another meal with anti inflamation seasonings ginger cinnamon. With peanut butter and agave on top my last meal is Ezekiel bread 1 slice with beer battery fish fellet and guacamole or vegan spicy bean burger 1 slice of bread with hummus

I swear, the bioneer reminds me of Henry Cavill whenever I see him shirtless. The two of them have a physique that seems incredible but still achievable. I'd describe it as healthy (mentally, physically, and emotionally)

Very refreshingly down to earth attitude. Two thumbs up.

I litteraly do the same for the last few months, I just restrict my calories for the first few meals and the last meal I dont need to worry about + cardio and it is really simple to stay fit and loose weight. And most importantly it doesnt feel RESTRICTIVE.

Great Vid. Fyi- If you're using canned tuna in those sarnies the canning process removes most of the natural omega 3 from the fish.

Actually I'm doing something very similar, I tend to eat 2 eggs for breakfast every day with some veggies and a pice of bread, maybe I will take your advice and do the same with lunch...

I've been intuitively doing this all along. Good to have it corroborated and validated by the Bioneer. This is a triumph for common sense!

Great video, honest and concise. Most of us aren't competing so we need a diet that works with real life parameters ! Not trying to step in here and patronize but I feel the need to remind you that daily tuna is dangerous, from what I've heard and read. Mercury poisoning can and does happen so just be careful! Keep up the great work sir.

As long as you are diciplined within YOUR rules AND you are successfull everything is fine!

This video of yours is pretty old but I want to let you know that it gave you +1 subscriber

Very refreshing sir. This sounds like what I try to do. It's relieving to get confirmation. Thank you

I think your physical appearance is bang on. A healthy amount of body fat. Very powerful looking, and can live a bit with remaining fit and healthy. Good man glad I found your channel

Thanks, for the trending positive attitude. We give ourselves a chance when we follow the intuitive path. Perhaps it is hard to pay close attention in the era of loud and psychologically challenging argumentation about this or that approach. Best not to get sucked in too hard and just care for ourselves. Again, thanks.

Without realizing that’s exactly what I’ve been doing. As the matter of fact, when you start counting calories you eventually become pretty good and develop strong intuition and basically count them based on your feeling. You know, approximately, how many calories a particular meal or snack has and your make a decision. It’s not that hard to know when you are about to hit the pig. But what might be difficult is finding the “sweet spot” in terms caloric surplus / deficit. My coach told me “hey, just go into 200-300 calories deficit, no more, else you start burning muscles. But I am a newbie triathlete, I burn 800-1200 calories per day just from working out plus other movements like walking which is very hard to measure. And that drives me up the wall. Any advice, mate? Cheers!

The concept of how you eat is great but after seeing Game Changers on Netflix my diet has completely changed and I've gained strength and so much more energy. If you haven't seen this documentary/film I encourage you to give it a watch!

Thank you I’m looking forward to implementing this into my own diet. Will be very easy to incorporate it into my busy life

7:25 "Avoids processed food" in this picture at least half of it is is ultra processed. Hard to tell if that's real butter there or some ultra processed version though.

I eat exactly the same. Protein shake for breakfast, salad for lunch, and then meat+vegy +carb for dinner. Multiple vitamin, omega 3+3 fatty acid, glucosamine , and creatine for supplements daily.

In the current diet I'm on, I only consume nutrient-rich food. My diet basically consists of meats, eggs, vegetables and fruits. I also throw a few carbohydrates in for fiber. I'm essentially just nuking my body with everything it needs in between working out.

One must like the Bioneer.

I do something loosely similar, but I probably count calories a little bit more just to be sure. My metabolism is way too high, so I need to eat 3500-4000 calories a day to gain even a slight amount of muscle, and that's while getting as much protein as possible. As a broke college student, it's...not fun. I also like the 80/20 rule and loosely apply that too. Currently I'm 18 and 5'7 135 pounds (just like Bruce Lee, haha).

This is what I'm doing. Boring breakfast, boring lunch, dinner is a more relaxed. I can't over emphasize the importance of "boring", to manage your physical and mental expectations. And again at dinner I feel better with a loose form of intermittent fasting that I stop consuming about 4-5 hours before bed to help my digestion and improve my sleep. Basically intuitive (i.e. obvious) and strategic (i.e. planned) eating.

Love this guy, down to earth and has alot of knowledge. And then i realise i feel sorry for him cuz he lives in Britain where there is no foodculture at all. When i visited this Island i had to feed myself with pints or starve.

Nice video thank you! But I would say, big fish like tuna contain amounts of toxic metals. Eating tuna so frequently may not be the best option. Omega 3 can also be acquired from algae, and you can get algal oil supplements

Very interesting stuff, and that goes for all of your videos that I've seen..informative and with a nice dose of self deprecation, on occasion! :O) And, I loved the Gaston clip at the end! I've been doing Intermittent 16-8 Fasting for the last month and am loving the results!

Hello Bioneer, love the channel. It is full of great information. Could you recommend to me other RU-vid channels on health fitness and diet that you deem to be good. I like your approach but it is not the mainstream. The mainstream advice out there is a bit lacking in my opinion. Be good to know about channels that are inline with your values toward the prior mentioned subjects.

Always an inspiration, thanks for keeping us all healthy!

It appears you also adapted Batmans style :) lots of props for motivaton and guidance!

If only you knew how good you'd look in the bane video here man good work ypur videos are truely some of my favorite exercise science videos on youtube im surprised to hear you shout jax blade out. I am also very inspired by his motivation

I agree that a diet should be very long term oriented. I do OMAD just because I chose to eat this way as a permanent lifestyle. It'd be pointless doing OMAD till you reach a desired weight or bf goal and then go back to the traditional five meals a day for example.

I don't calculate macros at all, but I do count calories (roughly, usually rounded up to the nearest 100 for each meal) and drink a protein shake once a day (mostly for convenience reasons) and I notice that I naturally gravitate to something similar to what you do. A light day with a heavy evening

Another great video ! Keep em coming !

3 eggs = 39g of protein? 3 large eggs was @ 6.25g each last time I checked...confused!

do a video on how body fat percentage can affect temperature endurance

Tell me more about BCAAs. I've heard they are good for you and I've also heard they do very little for you because they aren't complete proteins

For me, intermittent fasting got me down from 108kg to 85kg but I wasn't lifting weights. Combined intermittent fasting and weight lifting to get around 89/90kg

Glad I discovered your channel, Adam, because functionality is what I'm interested in. I do have a question, though. In your online material accompanying this video, you have 3 eggs coming in at 39g protein. My egg carton says 7g per large egg. Am I missing something?