What I eat to stay LEAN

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In this video, I will discuss the composition of my diet.
My typical meal pattern is 2 meals a day, no snacks, with lunch at around 1-2:30PM and dinner around 4-5PM. Sometimes I may only eat once, depending on my schedule and my body composition goals, but usually I have 2 meals. My lunch is very basic...
- At least 10-16+ ounces of chicken, fish or steak (sometimes my serving size will be 20+ ounces)
- Vegetables, frozen berries, olive oil mixed in as a salad
- 4-6 eggs
- A few pieces of fruit
Dinner is ...
- Another 10-16+ ounces of chicken, fish, or steak
- Some fibrous vegetables, an avocado, sometimes some sweet potato
- Usually some fruit for dessert
My goal with these meals is to have a high amount of satiety relative to total calories. I also really enjoy these meals and never get sick of them.
Weekends, I indulge on a high carbohydrate/high calorie breakfast (the only time I eat breakfast all week), and I do this after my most intense cardio session of the week. This is a meal I don't hold back on. It's there for pure enjoyment.
Remember that good dietary principles can structure your approach to nutrition, but your individual choices will be context dependent. We all vary significantly in terms of our disease risk, preferences, cultural backdrop, food availability, activity level etc. This is not meant to be an instructional, just trying to offer some insight into my current dietary pattern.

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31 май 2024

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Комментарии : 1,6 тыс.

@WilliamFluery Год назад

Thanks for sharing. I am 60 years old and eat similarly but currently eat one meal a day and don’t have an “anything goes day.” I’ve lost 39 lbs with 15 more to go. I no longer take two Alzheimer’s drugs, depression/anxiety medication, Adderall, Nexium, and three blood pressure meds. I still require a sleep medication but know, with the guidance of my doctor, I will eventually stop that. I am just beginning calisthenics and will gradually build up. You have been an inspiration.

@sunhawk1751 Год назад

Awesome!

@imstillhere6678 Год назад

Good for you man! Keep up the great work💪

@johnsizemore1666 Год назад

There is some great teas for sleep/ Maybe try some teas and slowly reduce your sleep meds over time. Some melatonin pills can be useful as well.

@Gunter_Severloh Год назад

For sleep get out in the sun before 11am, and let the sunlight hit your retina i dont mean stare at the sun, but in the early morning the spectrum of light at that time will enable the creation of serotonin which by night time melatonin will be created to enable you to sleep. Also exercise will help too!

@leonbusjes5794 Год назад

@@Gunter_Severloh where did you gain this piece of knowledge? I find the notion regarding the spectrum of light >serotonine production to be very interesting. I'd like to learn more.

@MrRagu Год назад

it LITERALLY makes my day when i get the noti of another upload from you. I'm 16 years old and ur channel has helped me change my mindset about exercise. I used to think I needed to do barbell/free weight training in order to keep my physique but ur channel opened my eyes that I can stick to the basics and really build a strong foundation and a strong physique. I completely simplified my workouts to 10 sets of pushups, 10 sets of pull-ups, and 5 sets of squats using just my own bodyweight for now and I am loving my routine. Thank you once again for this goldmine of a channel. You are the best man1

@Kboges Год назад

Givenchy! Thank you for the kind words! I truly appreciate the support and if you ever have any questions, don't hesitate to reach out. 🙏

@hellachan8080 Год назад

add sprinting to it, really great for building balance leg muscles

@MrRagu Год назад

@@hellachan8080 thanks for the advice, deff looking to up my cardio game as I move on, rn all I do is steady state on a treadmill for 30-40 min as sort of a cooldown

@Gunter_Severloh Год назад

Just remember exercise cant fix a poor diet. A good diet as he described in the video which is also how i eat except not how he does on the weekends, a good diet like that will compliment and support your exercise and accelerate the results you are looking to get.

@MrRagu Год назад

@@Gunter_Severloh agree 1000%

@KeithMooreStrength Год назад

"I rather spend my money on hight quality foods" Major Gem and way to keep it simple! Thank you for the info

@Kboges Год назад

My pleasure, Keith! Thanks for the support!

@kennixox262 Год назад

Totally agree. We must think before we eat and consume basically what is described inthis video.

@db1777 Год назад

Your body is clearly a reflection of the good quality foods you're eating.

@Kboges Год назад

Thanks D B. I like to think so.

@chrisjohnson3967 Год назад

Just eating like this won't make you lean. It's genetics. Most of my lean buddies eat like shit. It's genetics. Trust me.

@JHallOnline Год назад

@@chrisjohnson3967 to a degree. I think Kyle himself points out that his has good muscle insertions and a narrow waist, which definitely help to look more aesthetic. That said, regardless of your starting point, having good nutrition and a good training program can make you look great. I used to be 265lbs. With proper diet and training, I worked my way down to 170lbs at 6'2'' with a six pack and attractive physique. No one would accuse me of having baseline great genetics, and yet I was able to work as a model for nearly ten years by looking after my diet and staying consistent with calisthenics.

@firebug1892 Год назад

@@chrisjohnson3967 I disagree

@chrisjohnson3967 Год назад

@@firebug1892Haha, that's ok. You can eat like this and never look like him. Genetics. Same as height and hair color.

@philipdressler4775 Год назад

just plain, clear, factual, to the point, self-proven content. Love your way of presenting without any fancy & artificial entertainment elements which I am actually really tired of. Thanks for the great work.

@VladiDusil Год назад

Content that actually provides deep value for the viewer as opposed to appeasing the algorithm or ad views. Fantastic channel through and through.

@sameoldsteph Год назад

Agree!

@pistolpete247 Месяц назад

Someone give this man a fking medal for speaking unadulterated nonsense truth & facts served with no bullsh!t unlike most goddamn youtubers out there.

@raja2396 Год назад

You sir have the realest & most authentic advice a person can give after testing things for themselves and just want to share that information. Thank you!

@Kboges Год назад

RaJa! Thank you so much! This means a lot, my friend! Thank you.

@omp365 Год назад

@@Kboges K.. maybe I'm barking up the wrong tree, but that doesn't seem like a lot of calories for a guy as jacked as you?

@Kboges Год назад

@@omp365 Hmm... yeah I dunno, to be honest. I'm pretty skinny, probably 175 in that picture, so I'm not a real big guy.

@vuklovi2287 5 месяцев назад

@@Kbogesare you comfortable with sharing your height?

@ihawaii1 Год назад

I really appreciate your simple, straight forward, and quiet approach to diet and fitness. Just the facts without the noise and ego that’s common in this space. Keep being a light 🙏

@WeightedCali Год назад

Very nice to see your channel growing heavily. We talked on reddit in the beginning of 2021 and you sent me your "Don't Make This Mistake With Your Calisthenics Training" video. You read the huge walls of text i sent you and replied to everything and helped me out tremendously, so i'm not surprised that you went from like 400 subs to 240k now. You care about people and teaching and that shows in every video you make. Short and to the point videos. Thank you.

@Kboges Год назад

Krakoid! Thank you so much for the support! I'm so happy you have enjoyed the content. Thank you for the kind words. I really do love helping people with this stuff. Nothing cooler than seeing someone take their health and fitness into their own hands. Thank you so much for following me the last few years. 🙏🙏🙏

@williamtoole2927 Год назад

Kyle, you are my doctor now. Your changing my life 1, 3 minute video at a time! Thanks!

@Kboges Год назад

Hahaha William, I always love your comments, brother! This one made me smile. Thanks for all the support🙏

@EriveFilms 3 месяца назад

Best fitness channel on RU-vid, straight to it, quick videos, extremely insightful

@sameoldsteph Год назад

I just came across your channel and after watching just a few videos I am super impressed at your clear and direct approach. The internet is so saturated with loudness and clutter and it can be difficult to figure out who to trust. I have learned that flashy does not usually equate with substance and you definitely have earned my trust!

@CRUSHMtv Год назад

just recently found your videos while browsing fitness channels/videos and the algorithm set me up correctly. thank you for the quick, compact, directly to the point videos on your approach and what you've learned. immense value in just these few minutes, just wanted to say it is highly appreciated.

@Kboges Год назад

Thank you! So happy you enjoy the content. Thanks so much for the kind feedback!

@galaxynn4366 Год назад

as a 17yo, your channel has helped me so sosososo much. all these other youtubers who make 30 minute videos did nothing but confuse me and waste my time yet youre here giving more information in a 2 minute video than a 2 hour one. thank you so much, youve helped me out alot

@alexiosmrcl7524 6 месяцев назад

Man you are saving lives ! I wish I could thank you in person.

@walkoman Год назад

The quality of your content and density of valuable information is amazing. I love your aproach to diet and trening.

@GoExperimental Год назад

Just found this channel and I'm so happy I did. No hype no bulls**t not trying to sell things constantly (not that I've seen so far anyway) and just great down-to-earth but solid information. Thank You!

@Kboges Год назад

Thank you! I appreciate the support very much.

@greco3751 Год назад

The rapid growth of your channel is insane man. I subbed at 30k, its good to see fitness content creators that give legit tips.

@Kboges Год назад

Greco, thank you so much! None of this is possible without the subscribers. I owe you all for the support!🙏

@tippieyanez8289 Год назад

Thank you for keeping it simple and short. That's why I love your videos.

@Kboges Год назад

Thank you, Tippie!

@ML-jw2rl Год назад

END OF THE VID GOT ME SO HYPE! GREAT WORDS OF WISDOM!!!

@Kboges Год назад

Good to hear!🙏

@arturhoffman8941 Год назад

I'm really happy that I've found your channel, it truly changed the way I'm training now. Keep up the good work!

@Kboges Год назад

Thank you, Artur! I appreciate the support.

@bluesky-gj3rs Год назад

finally a guy that has all set in a 2 min video and not a 30 min only to presents some ideea of foods !!! very good job and god bless your belly

@TripleBeamDreamin Год назад

Cant help but admire your work man. Thanks for sharing all your knowledge raw and unfiltered.

@Kboges Год назад

Thank you!🙏

@mellortoonie Год назад

Could you do another Q&A ? They’ve gave me so much insight and really help with everything I appreciate all you doing much love 🙏🏾

@stevetrevino5346 Год назад

Love the consistency of the life style as it relates to your social life and investing in your health and well-being. Very refreshing.

@Kboges Год назад

Thanks, Steve! I'm glad this resonated with you.

@zwryy7622 Год назад

Dude, I just want to thank you for giving such good advice for free. I study about 10-12 hours every day, so I lived a completely sedentary lifestyle for a long, long time, cause I just didn't have the energy or the time to go to the gym. That changed after I found your channel and adopted your approach to calisthenics. Been exercising 5-6 times a week for a month and can already see huge results, not only in my physique, but also my performance in my studies. You're a legend.

@RapidBlindfolds Год назад

What do you study? Got damn

@DG-EditsMedia Год назад

This channel is a real gem, great experience and information with no hype cheers bro

@Flousable Год назад

For years people on youtube have asked viewers to subscribe. You're the first one in ages I actually did without asking. Love your content, quick to point with no bullshit

@Kboges Год назад

Thank you, Flousable! I truly appreciate it.🙏

@kooodir Год назад

I just wanted to say that I appreciate your work a lot! Everything is simply and clear, easy to understand for everyone. You are changing perspective of working out so much! Thank you brother.

@Kboges Год назад

Thank you, kooodir!

@andygane8929 Год назад

I love your decisiveness and determination. It's so good to hear a man frankly state that he doesn't drink alcohol or go to bars. The beauty of your physical body reflects this policy of abstinence.

@Kboges Год назад

Thanks Andy. That means a lot, my friend!🙏

@simonrankin9177 Год назад

I agree with Andy ,im a non drinker ,and non smoker etc.... I get sick of people who think im a nerd ,,,lol...

@rizj Год назад

Great video, no nonsense, straight to the point. Thanks for sharing.

@JohnGrit Год назад

I love your videos man. Short and straight to the point. Thank you

@_4L Год назад

Every time K Boges uploads is a good day. Literally thanks to your training philosophy I am in the best shape of my life right now. And all I’ve been doing is basic calisthenics over the last 7 months and paying attention to my diet. Thank you

@Kboges Год назад

4L this is amazing to hear! I live for this type of feedback! Keep at it my friend. Never stop and keep me updated on your journey!

@phillipharding6610 Год назад

Thanks Bud ! You are true inspirational man ! As an older male I have a worn out body from physical work so calisthenics seems too work with not too much compression on back and other body parts ! Slowly, slowly it’s getting easier and triceps , biceps , back and shoulders are feeling great and building nicely!

@Kboges Год назад

So good to hear, Phillip! Keep at it, take your time, and grow stronger!

@InsaneSnipez12 Год назад

I am enjoying your well made, authentic and wise content! Thank you for your prior uploads and your future posts!

@InsaneSnipez12 Год назад

Strange Question. I feel as if I’m planting my hands incorrectly while doing push-ups, which I feel translates to my left arm (over time) holding more of the weight subconsciously, therefore an undertrained right arm. I definitely haven’t wrapped my head around the mental activation of training. Where I’m living and how I’ve grown up gives me quite a scattered brain on building my own plans and routines around things including exercise (warming up, sets and reps, cool downs, Overcoming Plateau’s, and maintaining a conscious mind on the progression of various muscles & Groups for me personally to carry out consciously and intelligently).

@joses.a.2 4 месяца назад

Thanks for sharing. Liking your channel, straight to the point, no useless talk.

@pm9666 Год назад

RU-vid randomly recommended these videos about a month ago and all I can say is, K boges is the real deal, been using his videos to help me lose weight and get fit and it's working. Very happy that this guy was brought to my attention and now I do not have to pay for an overpriced gym membership. Thanks Kboges!

@Kboges Год назад

So happy it found you, P M!

@travisrobson5889 Год назад

You're reinvigorating my motivation to be in better shape, just like Scooby1961 did over a decade ago. The straightforwardness and simplicity of your videos and recommendations is excellent. Thank you.

@Kboges Год назад

Thank you, Travis! I'm happy to hear this. Thank you for the support!

@TheGoodVibesGuy Год назад

simple as F***! you're content is awesome man.

@a1asdairpage Год назад

I like that you have short, to-the-point videos. Thanks for the content!

@Kboges Год назад

Thank you!

@a1asdairpage Год назад

@@Kboges by the way, I’ve added 5 minute high hip bear crawls to my routine 👍🏼 thank YOU!

@brennand933 Год назад

Prioritizing protein and fiber during each meal has helped me sustainably keep weight off after initially using calorie counting to lose a bunch of fat. Great meal choices!

@Kboges Год назад

EXACTLY! Fibrous veggies, and protein are absolutely key, in my experience.

@brennand933 Год назад

@@Kboges have you seen those studies where 2 groups of people are in the same calorie deficit but one has 30% of their calories coming from protein and the other has way less? Total Weight loss is about the same but the high protein group saw dramatic improvements in body composition. Protein is about as close to a magical macronutrient as it gets haha

@aleksandarcrnomarkovic8360 Год назад

I just love your videos. So simple, good examples.. that's it. Love and respect sir

@Kboges Год назад

Thank you, Aleksandar!

@roadtogritfitness 2 месяца назад

Amazing advice, especially the no alcohol. Since I quit alcohol and sugar about a year ago I have noticed a vast amount of health benefits. Thanks

@kentajin7860 Год назад

You are one of the best RU-vidr I've found on RU-vid a couple of days ago!

@Kboges Год назад

Thank you, Kenta! That's super kind of you.

@beyenpe Год назад

i am happy that we share similar patterns :) i also eat 1 or 2 meals a day and i (almost) never drink. i just need to clean up my diet a bit and have a more structural weekly meal plan. Thanks for the video!

@Kboges Год назад

Good to hear! It's such a simple approach. Thanks beyenpe!

@VictorS93 Год назад

Me too, do you find you actually start preferring well sourced (and plain) healthy ingredients over things like sauces and garnishes to cover up cheap ingredients used by pretty much 100% of places serving/selling ready food?

@Nick-gx4oc Год назад

Thank you for being completely open about your method and keeping it concise. You really seem to respect our time and curiosity 🙏

@Kboges Год назад

Thank you, Nick!

@amantinoubliable Год назад

Simple, to the point, no BS. Thanks for sharing!

@Kboges Год назад

My pleasure! Thank you for watching and for the comment!

@bigmaclooiee2 Год назад

Your videos are just the best. Densely packed with simple, direct, and pure fire tips and ideas. Grind on, kings!

@Kboges Год назад

Thank you!

@ouki9652 Год назад

Very insightful, really appreciate it man! ;)

@Kboges Год назад

My pleasure, Ouki!

@Kyntai Год назад

Similar to my diet. Except I start eating at 8 and stop at 6. I lose weight very quickly if I don’t eat. Your comment about everyone needing to eat what works for them is the conclusion I’ve come to as well. Thanks for your short and to the point videos.

@conquerthyselffirst8615 Год назад

This channel has helped me change my physique. Please keep doing what you’re doing.

@Kboges Год назад

I'm so happy the content has helped you! Thanks so much for sharing and thank you for the support!🙏

@justin.popovic Год назад

Great video and I follow a very similar plan. I love that you have a flexible cheat meal style day once a week and you just eat however much you want. Leaves room for variance and fun

@Escanor89 Год назад

<a href="#" class="seekto" data-time="166">2:46</a> that - live live echo got me :3 really good video as always! Lifting for over +12 years and going back to the simplicity that you teach is truly a game changer for me. Thanks a bunch !

@Kboges Год назад

Ah yeah I just noticed that.... an editing error. Always frustrating🤦‍♂️ Glad you enjoy the content, Nick!

@Escanor89 Год назад

@@Kboges btw. what I wanted to ask but forgot was this: Do you go low carb for 5-6 days and then "refeed" on carbs? Sounds to me like the "Carb Nite Solution" from John Kiefer If you know him or the diet regime. Was thinking about going back to this Strategy for my fat loss goals because I´m really struggling right now.

@matthieup.4610 Год назад

Hi Kyle! Great to see what you eat. Your simplistic strategy and directness is truly refreshing in this space. I was curious to know what sort of cardio you do? I love the stationary bike but it certainly affects my leg training. Wondering if you do HIIT/LISS and on what machine/method. Thanks so much!!!

@Kboges Год назад

Hey Matthieu! Thanks for the kind words! I enjoy cardio quite a bit. I walk/run every day, and lately have been doing sprints daily. daily walks and runs have been a part of my routine for years and something I truly enjoy. I normally do about 20- 30 minutes of zone 2 a day, but lately I've been doing more walking and sprinting, along with zone 2 mixed in there. Daily step count is often between 15k-25k.

@matthieup.4610 Год назад

@@Kboges fantastic! The metabolic and longevity benefits of zone 2 certainly profound. Thank you very much for responding!

@happypants9428 Год назад

Super basic, and yet somehow supremely helpful. Thank you.

@Kboges Год назад

Thanks, Happy Pants!

@michaelashe5265 Год назад

Your videos are just like your workouts, excellent, efficient, and to the point.

@Kboges Год назад

Thank you, Michael!

@williamtoole2927 Год назад

Is interesting how someone can upload for years and years and only get a few thousand subs but then someone like Kboges comes along and just casually uploads a few videos and BOOM, he explodes to 250k subs. I can’t wait to see where it goes. Hopefully Kyle takes over the fitness world becoming the new Jeff cavelier. Also, you should definitely start selling merch, I’d replace my entire wardrobe if that happened!

@Kboges Год назад

William! Thank you, brother! You are ways too kind. 🙏

@stevenscott2136 Год назад

@@milandejanovic1244 Kyle, you get this question so often that you should probably pin a post at the top with your stats. Body measurements, assorted exercise performances, approx. macronutrient intake, etc.

@naibuss8067 Год назад

Comment for the algorithm so this channel reaches more people

@Kboges Год назад

Thank you, Hasnain!

@krillansavillan 6 месяцев назад

I'd love a video about other general things you do for health and wellness. Like water choice, avoiding plastics, etc. Because of your condensed delivery style, I find myself wondering what your opinion is on a variety of topics.

@johnhowell5858 Год назад

I'm enjoying your videos and really feel like your philosophy resonates with me. I appreciate you sharing your knowledge and experience, and I love your straightforward, intelligent approach. I'm an aging athlete and my body has taken a bit of a beating over the years. I've been recalibrating my mindset and approach to fitness and wellness due to your inspiring videos, and your insight has had a very positive impact on my life. Judging by the comments, looks like a lot of people are feeling the same way. I'm not typically one to post comments, but I just wanted to say thank you :)

@Kboges Год назад

John! Thank you for this, brother! That is very kind. I'm so happy you find the content enjoyable and useful. Thank you for the support!

@parakram7689 Год назад

amazing to see you hit 250k buddy. I remeber being here well over a year ago and was amazed by how muhc time you spent replying to your comments. Congrats on the gains buddy, you deserve every bit of it.

@Kboges Год назад

Parakram! Thank you. You have been a constant supporter of mine for a long time. Much appreciated my friend. None of this happens without the subscribers. 🙏

@PajamaJumper Год назад

After researching dietary habits to promote muscle growth, longevity, and general health, I have transitioned to your meal structure/frequency and absolutely love the simplicity. Thank you for the perspective and practical approach. I am now in the process of refining what specific foods works best for me. Question regarding protein shakes- what is your perspective on adding a shake to one of the two meals in a day for increased protein intake? Do you find they play a useful role? Or should simply be substituted for equivalent “real food”? What key factors do you find that makes protein shakes useful or unnecessary?

@Kboges Год назад

Hey W G! So happy this approach resonates with you! As for your questions... 1)Protein shakes can be a useful addition for those who otherwise consume lower amount of dietary protein. If your protein intake between the two meals is good, they are unlikely to help a whole lot. I think they have a solid role to play as a tool for weight loss and "snack" replacement. But for those that have a solid diet, don't snack, have good appetite control, they are less useful. That doesn't you can't or shouldn't have them, just you are unlikely to notice a huge difference in the context of an otherwise healthy and protein rich diet.

@battlefox8460 Год назад

That food looks delicious and I like how real you are about this.i really need to clean up cause what you have on the weekends I mostly have everyday,which is where I totally mess up on my end 😅, but I'm still learning and your video is giving me some good ideas for my upcoming choices for the week. Thank you for sharing this

@a7dv7en7t Год назад

Man the variety of colors of the meat and veggies make each meal appealing! I love it. Thank you for sharing.

@Kboges Год назад

Yeah I love these dishes. Salads in particular are so good.

@lululove6175 Год назад

@@Kboges Nice to see someone without that carnivore mentality….I am in no means opposed to people doing carnivore; but just meat and more meat? Also I am a 70 yo female who is too thin from a chronic illness. It was nice to see break that thought of “plants are toxic.” Some nice tips from your videos too. Was very athletic before my illness but I can still knock out push ups, about 25 four times a day with not bad form

@rayingovan4756 Год назад

Hi Kyle , once again - thanks so much for the content, awesome channel! Would you consider providing some video footage of your meal prep process? I appreciate that you're on a tight schedule and prefer to be quite minimalist with your videos, but there's great value in the efficiency you apply in your life - I believe this could motivate/incentivize viewers that much more to eat healthier if we/they see how easy it is for you to put your meals together. Perhaps you can set the camera up in the corner of the kitchen, much like you would before filming your workouts lol There's a considerable gap in the content out there when it comes to nutrition - yes there are loads of 'what I eat in a day' videos but many times its not a true reflection of what the content-provider is actually putting into their bodies on a daily basis (further to this their results may actually be coming from PEDs, etc). Having watched your videos over the past year, I can confidently say that I trust you and your content - it would mean that much more seeing what goes into your daily health & fitness regime. Looking forward to the next instalment as always - keep grinding! 😄

@Kboges Год назад

Hey Rayin! This is a really great idea. I actually want to do some cooking videos and meal prep videos in the future so people can see exactly how easy it is. Thank you for the support, my friend!

@rayingovan4756 Год назад

@@Kboges I am so excited for this! You've provided a considerable amount if guidance on the physical aspects, very eager to explore your insights on diet a bit more. Just on this, how much would you say you spend on food a day? I appreciate it's that much more 'affordable' given that you don't have many unhealthy/costly habits as you mentioned. Also, do you take any supplements - vitamins etc - or do you rely on your whole foods for the micronutrients?

@Kboges Год назад

@@rayingovan4756 It's really hard to say because I often buy stuff in bulk and cook for my wife and my daughter. I also prioritize higher quality choices... Pasteur raised eggs and chicken, grass-fed beef. Food is one of those things I emphasize quality- this is stuff I'm putting into my body to ultimately absorb. If I were to ball park it though, I would say I'm at around 30-35 bucks a day for my food.

@rayingovan4756 Год назад

@@Kboges sheepers... I'm based in Cape Town, SA so it could just be the exchange rate talking, but that feels like a lot for a day for one person. And multivitamin supplements etc? Are your meals effectively the only thing you're putting in your body?

@LrnzLpz-vv7mq Год назад

Never bought and consumed a course with such confidence and speed in my life. Thank you so much for every piece of information you provide

@Kboges Год назад

I'm so happy you enjoyed! Thank you so much for the support!

@tylerowenfit Год назад

Thanks for your input on your personal diet habits this is very interesting. Keep sharing your love and knowledge K Much Love!

@Kboges Год назад

Than you, Tyler!

@mrbean3470 Год назад

I have to balance my love of scotch with trying to improve my body, but those are some good looking meals, man! I appreciate your focus on form and while it has made me bruise my ego by lowering my max reps, I feel the difference and the growth since incorporating that focus more in my own workouts.

@jester9159 Год назад

Boges spends his money on high-quality food. I'm spending mine on high-quality liquor, lol. But, instead of scotch, gin and bourbon are my main go-to liquors. You're right about trying to find that balance though. It can be hard. But I know, deep down, I'll never stop drinking. If I can get at least HALF as ripped/lean as Mr. Boges and still be able to enjoy my evenings relaxing in my leather recliner with 3-4 old fashions...THAT'S the goal.

@mrbean3470 Год назад

@@jester9159, yep that is the challenge! I'll sometimes go a month or two abstaining and try to hit it hard to maximize, but you have to balance sanity eventually and celebrate the gains while maintaining physique to prevent reverting back. Then hopefully the next time you hit it hard, you get a little better while maintaining sanity. :)

@mrbean3470 Год назад

@@jester9159, my favorite gin drink is to mix Hendricks with seltzer/soda along with mint and cucumber. Perfect summer drink, imo.

@jester9159 Год назад

@@mrbean3470 Dude, I love you for that drink (no homo..). I'd recommend more so the Hendricks gin with Fever Tree Elderflower tonic with a slice of lime and a couple slices of fresh cucumber.

@mrbean3470 Год назад

@@jester9159 will mark down to try!

@NerdishlyActive Год назад

Great video! Appreciate the content. And since you’re someone I trust with health and fitness info….May I ask what your thoughts are on the carnivore diet?

@Kboges Год назад

Thank you! Let me say that I approach all nutrition with an open mind and have no dog in the fight, so to speak. I'm purely interested in what works for me, and I love to experiment so I have played around with just about every diet you can imagine- including plant based and carnivore; opposing ends of the spectrum, and everything in between. In my opinion, carnivore can be a very potent and effective elimination diet. I've done about a month of carnivore, and I found the satiety to be exceptional, effortless weight loss, surprisingly good digestion and fairly tolerable. What I did not like was the increase in fasting blood glucose, and not being able to eat a salad, which is something I truly enjoy. I just felt like I was missing something. I personally would not want to eat that way for an extended period of time, but if I had a health issue that I thought I could remedy with nutrition, fasting would be my first choice, followed by carnivore.

@NerdishlyActive Год назад

@@Kboges Thank you for your response! I really appreciate it.

@daleanderson440 Год назад

You had some great photos and suggestions for the efficient use of nutrition for your advantage. Thank you.

@Kboges Год назад

Thanks, Dale!

@CamerOneiric Год назад

Thank you for sharing. I like that you took the time to mention that your diet isn’t based on dogmatic or unfounded thinking. Both the nutritional and training sides of the fitness world are saturated with people trying to reinvent the wheel or grind their axe to stand out and appear differently, or worse, make money from unassuming clients. Similar to the basics in training, there are simple and enduring nutrition principles that can be applied without being highly exclusionary or fear-mongering.

@thanh-tungnguyen3837 Год назад

Feels good that my diet is kinda similar to yours. Night and morning fast, two meals spaced by 6-8 hours on weekdays. Though i do fast more, eating only 1 meal, on either Sat or Sun, the other day is fair game and I can have whatever I want. Anw, I just wanna say I really appreciate your videos, always straight to the point. Keep up the good work.

@djj3357 Год назад

UNRIVALED!!! Like minds, if any of you are new to Kyle's content... please do yourself a favor, & take a deeper dive. it will definitely enhance your approach to all things health & fitness related! extremely generous!! imho 🕉

@Kboges Год назад

djj! You always leave the most kind comments, my friend. Thank you for the support!🙏

@sergiojaenlara2091 Год назад

Love your approach. I like the keto diet for the mind focus and clarity it gives but sometimes I feel weak doing it. I would try your approach

@tommyparker6466 Год назад

To the point, no bs. This channel is pure gold

@Kboges Год назад

Thanks, Tommy!

@realbadmusician Год назад

Big thank you for sharing all these things with us Kyle! I love how KIND you are to people too, keep it up. Have you ever considered quitting meat? I've been following Dr. David Sinclair for awhile now and according to him meat is VERY good for muscle growth and stuff, but also makes you age faster. I'm pretty sure you can build a very strong body without meat, the only thing is you won't be so big i suppose?

@Kboges Год назад

Thanks you,🙏 I have tried a whole foods plant based diet in the past, and it lead to WAY worse body composition, constant digestive issues, elevated homocystein and chronic migraines. I'm not convinced meat is bad for us, across the board. I think context matters, and I think we need to be extraordinarily cautious about interpreting protein restriction in rodent models and applying it to humans. Humans must maintain muscle mass to carry out activities of daily living, resist infection, avoid sarcopenia, avoid fall risk, be robust enough to resist accidental trauma, maintain metabolic health and bone density, and reduce problems associated with fragility. Mice do not have these challenges in a lab. Epidemiology looking into this is problematic and when research better controls for confounding variables, associations change dramatically... www.dovepress.com/total-meat-intake-is-associated-with-life-expectancy-a-cross-sectional-peer-reviewed-fulltext-article-IJGM As for the MTOR IGF-1 mechanistic arguments... I'm similarly unconvinced. I think it is important to cyclically activate these things in a context that utilizes their anabolic properties in a way that promotes health- with exercise! MTRO and IGF can be increased without meat- carbs elevate these as well. Obesity and metabolic dysfunction are greater drivers of disease than periodic activation of MTOR in lean and healthy individuals. Plus, if you fast, no matter how much meat you eat in the window, your AUC of MTOR activation will be significantly lower than someone feeding on a high carb diet over the course of the whole day.

@realbadmusician Год назад

@@Kboges Thank you! Btw by quitting meat I meant all meat except fish and seafood. Do you think there is any problem with that? (quitting all meats but fish)

@RyanNovotny1 Год назад

@@realbadmusician I gave up eating red meat (beef, pork, lamb, etc.) about 1.5 years ago. I still eat poultry and seafood. Since giving up red meat, I've continued to gain strength and muscle at a normal pace, and have not experienced any of the negative side effects Kyle described above. In fact, I had digestion issues BEFORE giving up red meat, and now those issues have disappeared completely. Again, I still eat poultry almost everyday, so that could be the deciding factor. I eat a pretty balanced macro diet of 40/30/30 carb/fat/protein (currently bulking). Not sure how relevant all of this is to your situation, just thought I'd share my experience.

@realbadmusician Год назад

@@RyanNovotny1 Thank you!

@mace4978 Год назад

I just finished the paused reps mastery programm a few days ago and I can without say it was the most efficient program I've ever followed ! In the span of 3 months I have developed a proper form on my pull ups, (getting close to the one you demonstrate with the arched back) but also on my push ups, dips and squats as well ! And on top of that I gained a ton of muscle and I now look way more chiseled than I was 3 months ago. So I sincerely thank you for this program and I'm already thinking about testing my new acquired strength to start the programm all over again ! Probably with some mobility and skill work.

@Kboges Год назад

So happy you enjoyed, Mace! Paused reps are incredible. Thank you so much for the feedback!🙏

@FormlessJKD17 Год назад

How long are the pauses from start to finish?

@mace4978 Год назад

@@FormlessJKD17 Not long, the point is to pause at the end of the movement to cancel the momentum and have a little more muscle recruitment. It's around 1 or 2 seconds

@taylorcaldwell8277 Год назад

Your discipline is extremely impressive. SO many people simply cannot eat just for fuel and nutrition. I guess you do indulge on weekends but even then, you have strong discipline. Thanks for the video, you are a stud!

@23Nghia Год назад

I like how you said this is what works for you at where you are at I’m your life. I think that’s important and we are always adjusting and sometimes what works now might not work 6 months from now. Love the video!

@Kboges Год назад

Exactly! These are not things to overly identify with; they are tools for a certain jobs and when they mo longer prove useful, it's time to move on.

@eribertoanselmi5891 Год назад

Glad we have a similar nutrition plan. Lately i have been experimenting between high volume calisthenics doing lots of small sets and doing high amount of reps or doing 4 hard sets per muscle group 3 times a week(total 12) and when i say hard i say to failure (4×max dips next time push ups , 4 × max pull ups next time chin ups and switch between those two variations in day a and day b)or beyond and this one has been working better for me. My question is at what point Should i add weight to pull ups and dips? Also another question is, does doing lots of small sets not to failure but that give you big reps do anything good?(ladder, Lots of sets etch)

@roshangurung3749 Год назад

Can you do the messi/ronaldo set in pull ups? 10 reps 7 sets 1 min rest each set. If you can do that comfortably then u should move on to weighted pull ups.

@160thsoar6 Год назад

Another Banger 💆

@Kboges Год назад

Glad you enjoyed 🙏

@bw6078 Год назад

Thanks for sharing your menu. Always nice to get different ideas and seeing what works for you. All the best.

@Kboges Год назад

My pleasure! Thank you, BW!

@underkoverist5254 Год назад

Thanks for making this quick and simple.

@Kboges Год назад

Thank you!

@jonathanmagee6955 Год назад

Outstanding content as always Kyle! Massive fan of your work. Really appreciate it! Quick question.. with regards to complex carbohydrates (sweet potatoes, rice etc), do you eat these on a daily basis or more so on heavier days? I’m trying to lose some fat around the waist at the moment and unsure on the best approach. Currently eating a high protein diet with fats and veggies. Very little complex carbs. However, I think the could be negatively affecting energy levels at times. There’s a lot conflicting information out there. Any feedback would be great! Thank you!

@Kboges Год назад

Thank you, Jonathan! I typically keep my carbs fairly minimal during the week- fruit and sweet potato usually, and rarely over 150g total in the day. The weekend is a carb refeed period for me. I don't feel a drop in energy but I'm also very fat adapted. I actually want to have higher carb days to keep metabolic flexibility up, plus I want the insulin release to keep SHBG in normal levels. It takes some experimentation to find the right level that works for you, but keep in mind that there is an adaptation period.

@brentcampbell8145 Год назад

Epic content K! Quick question: I’m 6ft 160lbs I have a lean, ectomorph body type which makes it tougher to gain and retain muscle mass. I eat very similarly to you but I’m finding that I could do with more sustenance. Been introducing oatmeal in the morning but my DNA test shows I’m prone to celiac disease so I’m trying to stay away from gluten. Any caloric dense food recommendations for those wanting to gain lean muscle mass? TIA

@Kboges Год назад

Great questions, Brent and this illustrates exactly how individual nutrition is. My suggestion in this case is often to drink some calories, usually in a smoothie. Nuts, full fat yogurt (if you tolerate it), banana etc. in a smoothie can be palatable and an easy way to get a bunch of calories down. Just keep an eye on the scale so that you don't gain too quickly.

@brentcampbell8145 Год назад

Copy that! Thank you 🙏

@ramon860 Год назад

Extra virgin olive oil will get you right, my friend. It'll shoot you right into a calorie surplus, no problem. Nut butters if you're needing a bit more protein.

@mariomariu4394 Год назад

How you did this DNA test? Is it scientifically backed and trustworthy? Would be cool if you take time to answer :). Can you test out more stuff? I am struggling to find out which food my body likes and what not.

@masoiaXL Год назад

Oatmeal doesn't contain gluten, look it up just to be sure

@antonioarana7181 Год назад

WONDERFUL EXPLANATION WITH VISUAL EXAMPLES... nobosy do this simple thanks thanks a lot master

@jimywheelock1101 Год назад

Man it’s insane your content Keep going!!! 🔥🔥

@danielwood5510 Год назад

I'm a single father to an autistic son, and I thought I'd never be able to get back in shape again but I found your channel and a routine and diet around everything you've shown and I have completely re comped my physique in 6 weeks. I'm never looking back, thank you man for showing a way that works for me. I'm almost 37 yo

@kaira4358 Год назад

respect to you

@pedromiranda7346 Год назад

Respect to you bro!

@Lord-Skeletor Год назад

Would you mind sharing what methods you used? I'm beginning my journey.

@danielwood5510 Год назад

@@Lord-Skeletor i literally eat meals like he shows but I'm 5'8" and 155 now so I just eat 2wice a day and do one push, pull, and leg exercise to failure everyday. I have a pull up bar and some dumbells at home. I get done in about 20 min after warming up.

@budgetlifter Год назад

are there any good fast alternatives for bread in the morning? I really want to reduce my consumption of grains but I always feel like all other things take much longer to prepare

@Vladoominator Год назад

You can try overnight oats. It's healthier than bread and you can prepare in a few minutes before bed and it be ready to eat when you wake up.

@Kboges Год назад

I go with nothing. It's super time efficient. Other than that, you can always prep something the night before. When i have eaten breakfast in the past, it was often hard boiled eggs and berries.

@kornofile Год назад

Drink only water in the mornings. Eat between 13:00 and 19:00-21:00 max. Dont eat a-n-y-t-h-i-n-g but water before and after. That's called intermitent fasting, it saves you time and bring you a variety of health benefits.

@Jenjak Год назад

I often use lettuce to replace bread and wraps

@DJcs187 Год назад

@@kornofile There aren't really any inherent health benefits of intermittent fasting. All benefits associated with it usually come from it eliminating certain foods (like bread, bacon etc.) or it reducing total calories / increasing satiety.

@harmankardon478 4 месяца назад

Looks so good, also a great well rounded and simple diet.

@servantrose Год назад

basically. helpful and straight-forward, no frills. thanks

@Kboges Год назад

Thank you!

@mudassirnazar8485 Год назад

"I don't drink and I don't go to clubs." That's the statement of a man. Boys do otherwise

@Kboges Год назад

🙏

@TheDesperateArtist Год назад

<a href="#" class="seekto" data-time="75">1:15</a> 46 eggs???! that sounds insane!! But if you say so, I'll try it

@Kboges Год назад

Hahahahah! Dude!!! 4 to 6! 4 to 6! 😂😂😂

@johnwalker2777 8 месяцев назад

really appreciate that you get to the point without all the yappin

@IFYOUWANTITGOGETIT Год назад

This looks amazing!!

@thequickwit8174 Год назад

Am I the only one who heard "four to six eggs" as "fourty six eggs" 😳💀

@jameschesterton Год назад

Excellent, once you give up alcohol you realise that it was a waste of money and there are far better ways of feeling good. I typically eat one meal a day with a base made up of fresh salads and vegetables and mix up the protein, usually followed by berries/yoghurt/nut butter. My wife follows the same diet pretty much and then we do the occasional 'blow out' on weekends too. I also make and love fermented foods such as sauerkraut and kefir, have you tried them?

@blackslav1497 Год назад

I like Kefir

@0vermars520 Год назад

thank you god, for your short vids and straight to the meat of things

@Kboges Год назад

Thanks!

@vaporwaveplus6289 Год назад

Thanks for the ideas! I definitely need to use the slow cooker more

@MBison-oc5tc Год назад

how much protein per pound of bodyweight? can you show your macros and calories? edit: I am not shure whether 700-800 grams of meat every day is healthy or practicable for me...

@yeahyehyaah1417 Год назад

Generally it’s about 1 gram of protein per pound. Kyle said in a previous vid that he doesn’t actually count calories or macros. Mastering diet is way harder than working out. Don’t worry about diet for now, get your form on point and master your strength training. Diet will come. It least that’s what I did when I started out

@berakoc8556 Год назад

I think 1.8 is a pretty good multiplier for protein intake. So if you are 80 kgs you should consume nearly 144g protein which is about 500 gr chicken breasts. But hey this is the highest you can go down until 1.2 gram per your bodyweight. I personally go with 350 gr turkey for dinner. 100gr diced chicken breast with egg for lunch. And oatmeal with fruits chopped in for breakfast.