How you can Add Muscle and Healthy Weight

 

Healthy Snacking for Weight Gain

Video taken from the channel: Columbia University Department of Surgery


 

5 Foods To Eat To Quickly Gain Weight and Muscle

Video taken from the channel: Body Hub


 

How to Bulk and Gain Weight (Muscle) on Keto

Video taken from the channel: Thomas DeLauer


 

5 ways to gain healthy weight for skinny people

Video taken from the channel: Body Hub


 

WHAT I EAT IN A DAY: healthy + gaining muscle (2020)

Video taken from the channel: Vanessa Tiiu


 

19 Foods to Build Muscle and Gain Weight Faster

Video taken from the channel: BRIGHT SIDE


 

The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)

Video taken from the channel: Jeremy Ethier


F. Add D and E, and divide by 7. G. Add C and F to get your daily calorie needs. H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week. Work Your Biggest Muscles. Use a calorie-tracking tool, to figure out how much you consume normally. Then, by increasing calorie intake by 200 to 500 calories per day, you can achieve a healthy weight gain of a quarter pound to a pound each week, according to Politi.

2. Eat a balanced diet. Eating sufficient protein is required to gain muscle weight instead of just fat. Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day Many people try restricting either carbs or fat.

Here are some healthy ways to gain weight when you’re underweight: Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three Choose nutrient-rich foods.

As part of an overall healthy diet, choose whole-grain. Fast, Medium And Slow Release Proteins For All-Day Lean Muscle Support! Find The Sweet Spot Protein is the cornerstone of my bodybuilding nutrition plan in that it determines how many meals I eat each day.

But carbs and healthy fats are equally important—and so is their quality. Weight training over 70 years old is important, but diet and lifestyle both play a big role as well. As you’re upping your weight training and building muscle after 70, high-grade dietary protein, colorful fruits and veggies, and a moderate amount of healthy fats (nuts, seeds, olive oil, avocado) should all be part of your diet. Instead, follow these suggestions to add lean muscle mass and healthy weight. Eat Often and Snack What you put into your body and being consistent is critical to putting on healthy weight instead of fat.

Eat every three to four hours, make sure the calorie count is reasonable, and consisting of nutrient rich foods. Consuming red meat has been shown to help with building muscle and gaining weight. Steak contains both leucine and creatine, nutrients that play a. For a balanced fitness program, strength training is essential.

It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density. Make sure you’re eating enough calories to support your current weight. Talk to your doctor about your activity level, and she can help determine that calorie number.

Then, add 250 to 500 calories to the maintenance number to gain a healthy 1/2 to 1 pound per week. How to Eat to Gain Weight.

List of related literature:

To do this requires an eating strategy that enables a maintenance or increase of the muscle mass, coupled with the lowest possible body-fat percentage.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Healthy Weight Gain In sports such as football and weight lifting, having a large amount of muscle is advantageous, and athletes may try to build muscle and increase body weight.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

For instance, if a female basketball player wishes to gain lean muscle mass and her caloric intake is 2,100 calories to maintain her current weight, then the advice would be to increase her caloric intake to 2,415 calories.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Eat enough food to add weight, and you will add muscle.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Through my books,I’vebeen ableto helptens of thousandsof peoplelose weight,build muscle, and get healthy.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Numerous athletes, particularly weightlifters, use protein supplements to “bulk up” or to add muscle mass.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

To gain weight in the form of muscle mass, diet and progressive resistance training must be combined, although genetic predisposition, somatotype, and compliance will determine the athlete’s progress.

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

To increase muscle mass and weight, some of the additional calories she needs to consume should come from additional protein sources.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

To accomplish a healthy weight gain of lean muscle tissue, 500 to 1000 additional calories per day can be added in addition to strength training, which will dually increase muscle strength.

“Krause's Food & the Nutrition Care Process, Iranian Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences UK, 2016

To increase muscle mass, increase your daily caloric intake by consuming more fat and protein.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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173 comments

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  • thomas, my brotha great video.. i’m just a little confused on when i should workout on my non fasting days to get most benefit can you help me out? and should i do cardio on my fasting days and weights on my non fasting days? i’m confused

  • Thank you for this video! I think there are a lot of people like me on keto for reasons other than losing weight. I am on is primarily for its anti-inflammatory effects. I am also what you would call a hard gainer so this video was great information for me!

  • bruh you must eat stuff like burger meat pizza every day or something with high calorie but the thing is if I do I lose my speed and I cant run fast if I eat unhealthy food like that

  • I’m trying the 16/8 fast.. I’m trying to train in the Morining near the end of my fast.. so I have ore workout.. I’d love to take it but fearful it’s going to ruin my vast an ruin the growth hormone catalyst in training.. also my first meal after fast I rather be real foods with a pinch of carbs to replenish… if I have whey It’s a hydrolyzed version an will just do it later in the day to complete protein needs.

  • There’s this lady that always makes comments about my size..but it doesn’t phase me because I embrace & Love all of me and any imperfections and it’s something that everyone has! Most of the time when people make comments about you, it could be insecurity or they wish they could lose some.. Even if they don’t want to be your size, they may have problems with weight. If you want to gain weight..try not to worry about it. Pray about it and leave it alone. wouldn’t take it personal because I love every inch of me and there’s nothing about me that I don’t embrace I enjoy being a beautiful brown/slim Woman������

  • Anybody know what is Custokebon Secrets about? I hear lots of people lost crazy amounts of weight with Custokebon Secrets (look on google search engine).

  • I wish it was actually possible to gain weight eating all of these ����literally eat all of these all day every day and nothing
    I literally spend every minute of the damn day eating and IM STILL UNDERWEIGHT

  • The only real and certified system to obtain results in a short time, for today also a 30% discount with this code Code: 1F62MQ8G8O

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  • I have a really weird body. I have a shredded 6 pack and I have toned arms, chest, back, etc. BUT IM SO SMALL! Is there such thing as being skinny shredded because this is me

  • Yeah, I too am guilty of jumping through diet plan to others as well, I do believe that I must have tested every weight-loss system that was available, however in the end not one of them made it easier for me to shed and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets because my mate who told me incredible things about it and so far to date I’ve successfully lost 18 lbs within 3 weeks!

  • Yes, I too am guilty of jumping from weight loss plan to others as well, I think that I must have tested every single fat reduction method that was available, but eventually not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets because my work buddy who told me great things about it and so far to date I have effectively dropped 19 pounds within 4 weeks!

  • Its still surprises me, just how a lot of people do not know about Custokebon Secrets, although many people get good results because of it. Thanks to my cousin who told me about Custokebon Secrets, I’ve lost a ton of weight with it without starving myself.

  • It would be a waste for you not to lose fat when other typical people are capable to slim down easily using Custokebon Secrets (look on google search engine).

  • See that just looks nasty to me. I bought some oatmeal and eggs and I have been trying to eat egg whites and oatmeal for breakfast and I’ve gotten to where I have to force myself to do it because it taste like shit. When I’m used to eating waffle house compared to this. I know it’s healthy for me but it taste like shit

  • we need more influencers like you making bulking fdoe because there aren’t enough. especially compared to the amount of cutting fdoe lol

  • My arm look like the before picture in the thumbnail yes…Im skinny and im picky and I need more weight so I can get the type of muscle I want

  • I request bright side �� to keep all the important foods in a picture so we can take a screenshot I can’t remember all of them get updated dude.. don’t make things slow ����

  • I notice a lot of people keep on speaking about Custokebon Secrets. But Im not sure if it’s good. Have you ever try this popular fat burn method?

  • Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? We have heard many amazing things about this popular fat burn diet plan.

  • Hello there, have you considered Custokebon Secrets yet? Just simply do a google search. On there you’ll discover a great tips about how exactly you can lost lots of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

  • As expert, I do believe Custokebon Secrets is great way to lost a lot of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • I need to gain weight but in a healthy way, not by stuffing my face with junk food/fast food like everyone else tells me. I’m 24 and I am 5’10 120 lbs.

  • What is the best product or brand to lost lots of weight? I read many superb opinions on the net about how Custokebon Secrets will help you lost a ton of weight. Has any one tried using this popular fat burn diet plan?

  • Hello, have you thought about this kind of diet plan called the Custokebon Secrets? My buddy says it helps people lost a ton of weight. Is that possible? I also read numerous good review relating to this diet plan. Thoughts?

  • Does Custokebon Secrets really work? I see lots of people keep on talking about Custokebon Secrets. But I’m not sure if it is good enough to lost lots of fat.

  • I read many good reviews on the internet about how exactly Custokebon Secrets (do a google search) will help you lost crazy amounts of weight. Has anybody tried using this popular weight loss system?

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see many people keep on speaking about this popular fat burn diet plan.

  • As expert, I do believe Custokebon Secrets can be good way to lost tons of fat. Why not give it a chance? maybe it’ll work for you too.

  • I have never been skinny I just decided to go on a diet and now my hole family call me anorexic just because I weigh 127lb (I’m 172 cm tall) so here I am, trying to gain some muscle so they can stop laughing at me.

  • Any one tried the Custokebon Secrets (do a search on google)? I have noticed numerous amazing things about this popular diet plan program.

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called Next Level Diet leaves you full-packed and ready for melting off those extra pounds.

  • Yeah, I too am guilty of jumping through weight loss plan to others as well, I think that I must have tested every fat reduction method that was available, however eventually not one of them helped me to lose and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my mate who told me great things about it and so far to date I’ve effectively dropped 15 lbs in 3 weeks!

  • Am I the only one here…who is actually here to lose weight avoiding the foods she recommended��….tbh….I can’t everrr follow a proper diet��..poor me��

  • Does Custokebon Secrets really work? I see lots of people keep on speaking about Custokebon Secrets. But Im not sure if it’s good enough to lost crazy amounts of fat.

  • You talkin about food that does it have anything to do with gaining weight is what people that need to be on a diet so shut up I got

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • I would recommend you to have a look about how to live a vegan lifestyle. You can be vegan and still be lean, muscular and also is better for your health, better ethically for the animals and the environment. I recommend you to watch “The Game Changers” in netflix. Have a look to the yourubers: “Nimai Delgado” and “Bryan Turner” how they eat and maintain a good phisique too. Watch “Dominion” in youtube to see how cruel to the animals are the industries. Use your strenght to do better to the planet and not to dominate others 😉

  • I hope i’m not the only one who feels bad about watching these kind of videos and crying about wanting to gain weight because I know some people would love to be my size.

  • Can someone help me is it with everyone that 2 TBSP with peanut butter too much maybe i can get it but just in spoons not in the shake?

  • Dont need any of these just eat eggs milk a lot of meat and sandwiches and dont skip meals and work out.
    If you do calisthenics you should do supersets for maximum muscle growth.

  • I have some questions that are confusing me hard:
    1. How long does it take for the insulin to go back down when I use whey protein after a fasted work out
    2. What should I eat after I work out along with the whey protein ( I fast the whole morning ) and train at 12-2 pm up to 2-4 pm 2 h session.
    3 when should I get my fats in? I know it can’t be after my whey protein shake ( that’s what I break my fast with immediately after I work out) and like half an hour later I consume a small orange omega3 supplements and plain chicken breast. Am I doing this well?

  • I ussually use a hoodie to cover up my creepy skinny arms ��
    I wish I am a little bit fat
    But I know all humans don’t always get of what they wanted:)

    And I am still grateful to be here and I need to love myself:)

  • Guys, build muscle does not need to be difficult (I used to feel it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that program has changed my entire life. I probably should not even be mentioning it because I don’t want a bunch of other guys out there running the same “game” but whatever, I am just in a great mood today so I’ll share the wealth haha.

  • As expert, I think Custokebon Secrets is actually good way to lost lots of weight. Why not give it a shot? maybe it’ll work for you too.

  • So quick and dirty, can you gain and stay or even be in ketosis if you are taking in that.8-1% body of protein but not getting that full 75% daily fat???? I’m having a hard time getting that much fat in a day while fasting 18-20 hrs daily…..

  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search search. On there you will discover a great suggestions about how you can lost a lot of weight. Why not give it a shot? maybe it will work for you too.

  • My brother is so buff and he does nothing I was like how did he get that buff and do nothing till i remembered he always drinked milk when he was little

  • On the fasting days am I supposed to be worried about my protein being at.8-1.0 per pound or do I just need the 75% 20% 5% macros? If I am at a calorie deficit, I won’t be able to get enough protein to match my body weight. If I eat too much protein it will knock me out of ketosis those two days.
    Thanks for the information.

  • This is very helpful. Guys checkout my video on diet and nutrition for beginners. I explain everything and also share what I eat and avoid.

  • Anyone tried the Custokebon Secrets? I’ve heard several incredible things about it and my friend lost a lot of weight with Custokebon Secrets (just search it on google).

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • The group that was on Keto only surpassed the other group once carbs were introduced after week 10… so should I be intermittently introducing carbs? Should I be trying to add carbs without bouncing out of ketosis?

  • hey skinny friends, I just posted a video on how to put on weight faster. Click on the link if you’re interested https://www.youtube.com/watch?v=sLXsX9D0M28&t=55s

  • everyone’s body is different….you must experiment with different types of proteins….which ever proteins your body responds to the most; those are the ones you consume the most

  • So wait a sec, @ 10:37 (For calculation) Do we take our base number of calories and add 5% more to the total we get at end of a week? or do we add 5% more to each split: Carbs, Protein, and healthy fats and use that number for the surplus?

  • Love the video and tips you gave. If I’m doing weight lifting in the morning then combat training ( a lot of of endurance and HIIT ) should I be taking more calories? Right now I’m consuming 3600 cal. ( 181 g. protein, 121 g. fat, & 453 g. carbs) What do you think?

  • Hi hopefully you can reply to me my 2 year old boy weights 21 pounds and they did all this kind of blood test to him everything came good gastroenterologist recommend me pediasure but his tire of it how can you help me

  • When considering eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diets are a danger for your health, especially ones that seriously restrict your daily nutritional intake. While they may induce quick weight loss, these diets will never be a long-term answer for your waistline. You should check out Custokebon Secrets on google search engine as it is not just another fad diet where you starve yourself.

  • I lost over 20lbs in two months. Just visit a website called *Next Level Diet*, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • Guys. lost lots of weight doesn’t need to be hard (I used to feel it did). I’ll give you some tips now. Look for a popular diet plan called Custokebon Secrets (search on google). Thanks to it I have lost a ton of weight. I shouldn’t even be talking about it cause I don’t really want a lot of other guys out there running exactly the same game but whatever. I am just in a great mood today and so I’ll share the wealth lol.

  • What do you think of lost a lot of weight with Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.

  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there you’ll find a great guidelines about how you can lost crazy amounts of fat. Why not give it a shot? perhaps it’ll work for you too.

  • if you have any questions about anything: products, routines, etc. leave them below or feel free to send me a dm! lemme know if you try any of the recipes, i hope you babes enjoy ��

  • I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • Can you do a how to study and retain information it’s almost final exams here and I failed it last year even though I was getting straight A’s. PLEASE CAN YOU MAKE THIS VIDEO

  • What the heck are these steps �� they’re over here saying that I need to eat more like People don’t clearly tell us that everyday. ��

  • Subscribe to mY beautifull channel its AmazinG as yOu don’t know Beautifull EVER SEEN IN MY LIFE
    20B VIEWS EVER https://youtu.be/ycmSCbmGbvA ������

  • the real reason why i came here is cuz i am a 13 yr old but i am sooo skinny and short i look like an 8 yr old and am sick of it so i wanna be just a little taller and less skinny but when they said eat more i was kinda disapointed cuz i eat like alot but is like i never ever gain a single pound:<

  • I have a 14yr old son who struggle with gaining weight. He also has a hard time stay healthy and going long periods of time without fracturing a bone.
    He has been on keto since January. He is doing well.
    Is there a way I can get him to gain weight easier? He does do fasting and will eat a dozen of over easy eggs daily. He also has other fat, protein and works out.
    He has had 4 broken knees because of weak cartilage. He wants to get back into sports.

    We are trying to afford to keep a family of 6 on the keto diet. Can you give me some advise that is cost effective and that would give faster results?

  • Eat more than it does nothing eat enough and your the same and way like 5 meals a day would mean there is no food left in the house

    Just drink lots of water and maybe do some light exercises and you’ll be fine.
    (Well the same but with slightly more muscles so your not a skeleton ��)

    Worked for me.

    Ps if you do a lot of gaming (like I do) extensively every day that means that it’s not really that your skinny is more along the lines of you have no muscle mass lmao.

  • I am vegeterian, 15 yo, and i had struggle with gaining weight. In last few months i gained 7 kilos. It’s not hard, i made few recipies, eat 3 times a dy and thats all.

  • I get confused.. in another video (. https://youtu.be/9BV7InDUBNE 00:50 ) you have showed a study mentioned that no different betwwen two groups, first one are consumed: [ 0.64 gm protein / lb body weight ] comparing with a group consumed [ 1.1 gm protein / lb body weight ]. while here in this video 8:45 you recommended that we consume 1 gm protein / lb our weight?! kindly Thomas Advise ☺️❤️

  • hey skinny friends, I just posted a video on how to put on weight faster. Click on the link if you’re interested https://www.youtube.com/watch?v=sLXsX9D0M28&t=55s

  • what does the % calories from fat have to do with a surplus?
    i can eat 1000cal in 1 day, (750 cals from fat), and im not in a surplus hahaha!
    u said that BECAUSE we need 75% of cals from fat that MEANS that i will be in a surplus( makes no sense at all) as u can see in my example xD

  • The problem is I feel sleepy real quick when I eat a lot, and end up delay my work as I get some sleep. you know, ppl wont easily wake up if they lay head on the pillow. sighhh

    That’s why i avoid to eat big except during my off-day. π_π

  • Hope you all enjoyed this one! Comment below what other nutrition-related topics you’d like to see me cover. And don’t forget to give me a follow on IG ( https://www.instagram.com/jeremyethier/ ) to see the kinds of meals I eat on a daily basis! Thanks everyone!

  • Hi Thomas. Dr berg said you should fast everyday instead of the 5:2 thing you were saying. Couldnt I just do the eating part of the diet but fast everyday?

  • I notice lots of people keep on talking about Custokebon Secrets. But Im not sure if it’s good. Have you ever tried this popular lose weight diet plan?

  • I’m short and skinny. My weight is only 46 and I’m 20 years old. Tried all sorts of foods and exercises but not gaining weight. Any help?

  • After googling i found out a cup of oats and a cup of milk have different volumes �� so for the breakfast shake it’s 90 grams of oats and not 128, and 350ml milk instead of 192?

  • What your are saying directly corresponds with DR Nun Amen Ra protocol. Only he dosent eat meat he loads up on carbs then goes to bes so it gets turned into fat then trains in anerobics in the morning and then weights in the evening followed by a vegan protine shake then the main meal.

  • 3:31 what you see in the picture is oats, they have no vitamins, they are simply grains, indigestible fiber full of lectins. The fruit is tons of sugar. At least 40 grams of sugar in that bowl alone.

  • What is the best product or brand to lost tons of fat? I read many good opinions on the internet about how exactly Custokebon Secrets can assist you lost crazy amounts of weight. Has anybody tested out this popular lose weight diet plan?

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • Hey guys I eat 3188 calories a day and am only gaining 1-2 pounds a week I’m 5’11 and 157 pounds and I train 6 days a week for 1 hour at high reps I’m trying to bulk cause I’m rather skinny am I doing it right any tips. Seems like my weigh gaining is going very slowly should I add a fast day?

  • Yo you can’t just say “Milk” there’s different kinds a Milk and not everybody drinks the same Milk. Are you talking about any type of Milk or just specifically Cows Milk? Because I only rock with Almond Milk and Rice Milk. When saying Milk, please be specific of what Milk you’re talking about. It’s 2020 now.

  • Guys, build muscle doesn’t have to be difficult (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that course has transformed my entire life. I probably should not even be mentioning it cause I do not want a bunch of other guys out there running the same “game” but whatever, I am just in a great mood today so I will share the wealth haha.

  • I’m 250 I times that by 15 and added 400 and it gave me 4,150 I’m not sure but I don’t think that’s right seeming how I’m big already not sure what to do

  • Hello! Thanks for this useful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (google search it), but I’m not sure if it is good. Have you tried using Custokebon Secrets? I’ve heard several extraordinary things about it and my work buddy lost crazy amounts of weight with it, but she refuses to tell me:(

  • this was incredibly helpful! Thank you Thomas! 115 pounds down in 7 months, you started me on this journey. Couldn’t have done it without you.

  • Hi, Thomas. I live in a country where everything is pretty much low fat so for instance I would need 198g of protein per day.. I have really hard time figuring out from where should i get like 600-700G fat per day… Meat around here in stores has around 10g of pats per 100g of meat or less. Mostly less… Should I consume like lots of cheese and cream? Coconut oil or Ghee? Im quite new on keto (3weeks now) and I have hard time convincing myself to get the remaing fats directly from fat like oil or ghee with that being healthy for me:) Thanks in advance!

  • So can you or cannot build muscle on a deficit? in this video you said “news flash you cant” but in another video you said you can as long as you have enough protein and protein synthesis is happening you can. Im yoyoing over here help a brother out.

  • Hello there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there you will discover that a great tips about how exactly you can lost tons of weight. Why not give it a shot? maybe it will work for you too.

  • It would be a shame for you not to get rid of fat while other typical people are able to lose weight very easily with Custokebon Secrets (google search it).

  • Thanks for this!..It would be nice to see a practical example of what your plate should look like…Especially when it comes to the amounts of fat…It great to have this solid information but I think it will benefit people like myself who are trying to bulk to see the combination of food as well…Thanks

  • Anyone tried the Custokebon Secrets? I have heard several great things about it and my work buddy lost a lot of weight with Custokebon Secrets (do a google search).

  • So if I’m 210 and want to gain muscle and loose fat, how do I determine what my over all calorie goals for the week would be? I typically do a brisk walk for 3-6 miles at night and weight train for an hour in the morning.

  • Hello there, have you thought about this diet plan called the Custokebon Secrets? My friend says it helps people lost a ton of weight. Is that possible? I also heard many good review about this diet plan. Thoughts?

  • how to maintain your gains after a steroid cycle? is it only about calories and macros? or is it about pct? OR ITS MORE THAN THAT? A MYTH?

  • Nice video with useful information. Question, if I am overweight and want to lose weight and build muscle at the same time what formula would I use?

  • Guys. lost crazy amounts of fat does not need to be hard (I used to feel it did). I will give you some advice now. Get a popular weight loss methods called Custokebon Secrets (do a search on google). Thanks to it I’ve lost a ton of fat. I shouldn’t even be speaking about it cause I do not really want a bunch of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood right now and so I’ll share the wealth lol.

  • Yes guys you eat rice but then your skinny it’s because you don’t sleep early, your lack of sleep, you don’t eat on proper time, you don’t sleep at afternoon and rice can’t give you instant muscle because you eat rice, you do it with exercise daily! It’s not magic

  • I’ve been trying to gain weight for YEARS like I swear I’m not starving myself I genuinely want to gain wait but thinking about to much food makes me overwhelmed-

  • Great Video clip! Sorry for chiming in, I am interested in your initial thoughts. Have you ever tried Ponnordaz Impressive Remedy (google it)? It is an awesome exclusive guide for discovering how to pack on solid muscle mass without the headache. Ive heard some incredible things about it and my close friend Aubrey at very last got astronomical results with it.

  • How do you manage your electrolytes? Whats a solid range for sodium and potassium? I’m just starting the diet and I find myself needing to supplement a lot. Will I have to do that forever? Or is it just in the beginning? Lots of mood swings. And how do you manage iron? Through supplements or food?

  • I don’t now how im supposed to do stuff like this, i need to wake up for school at 6:00 am and i want to get 8 hours of sleep wich means going to bed at 10 pm i cant bring whole meals with 5 different types of foods to school and eat that in a 10-15 min lunch break. We don’t have a break every 2 hours. And i also need to travel back to home from school as well as in the morning to school wich takes about 30 mins but to travel back i may miss the buss every now and then wich results in taking even longer. I also have a sort of disease wich gives me blisters in my mouth and that makes certain foods (mostly salty and hard foods) quite painful and pretty much not edible.

    I just dont now what to do and how to do it so if anyone has some tips Pls help

  • FINALLY THE VIDEO THAT I REALLY² NEED TQSM!!
    Im currently on keto diet because i had pretty bad hormonal acne since im 13 so i cant really eat carbs as it is one of the culprits that cause acne while at the same time im pretty underweight. so i really² hope that with this video i can change my life entirely!

  • my lean bulk calories are 2800 from the video but on tdee calculator being 170pounds 6ft working out 6 days a week is 3200 which do i pick?

  • Love your vid. But the conversion is grams protein to your weight in Kilograms. �� I really hope this clears things up for everyone. A 190lb person would be 86kg. ( 86 grams protein). Now if your full out bodybuilding lifting weights 3 or more times per week. That conversion is 1.2 to 1.7 grams protein per kilogram.

  • So I have been trying to get weight for a long time. I started to lose weight weirdly when I started to get to primary school then it got worst and worst. I will try to do this diet and see if it work.

  • Shouldn’t the protein calculation be per pound of LEAN body weight? An obese person would have way too much if per pound of body weight.

  • @thomas I’m new to keto. love your videos, especially since you back the knowledge with science. What’s a typical pescatarian diet for this method on an IF day vs regular training day? How much cardio vs strength training would you recommend? Can you do strength and then cardio? I would love to keep my curves, but loose weight and tone. Please help!

  • “Milk ⚱has been here for decades” lol ��������.

    What kind of idiotic, moronic, nincompoop statement is that lol ��?

    Milk has been around since the ancient days, which means that it’s been around for thousands of years.

    The fact that they’ve chosen this type of verbiage definitely definitely shows that they’re a bunch of idiots over at the “body hub” YouTube channel ����.

  • Hi Thomas, great Videos. I would be quite interested in how Keto and GVT (German Volume Training) work together. Have you done any research on this topic?

  • Hey seen some of your videos and you seem to be pretty knowledgeable about this keto stuff. Is on gold standard 100 whey protein good on a keto diet? The black and red bottle. I’m curious because everyone gives such an open answer I can’t find a yes or no

  • The truth is its so damn hard to not eat 2-3 times a week but its really really works for building muscle and also losing fat faster than the other diets

  • the salmon we eat doesn’t have the vitamin he’s talking about because it’s farm bred and fed plant based food so their bodies don’t make it like wild salmon do

  • Hello there, I want to know if Custokebon Secrets, will work for me? I see lots of people keep on speaking about this popular weight loss secrets.

  • Do anyone know about Custokebon Secrets? Does it really work? I hear many individuals lost their fat with this popular fat burn methods.

  • Does Custokebon Secrets (search on google) help me lost tons of fat? I notice a lot of people keep on talking about this popular weight loss diet plan.

  • I have a question (though I realize this is a bit of an older video) but has there been any studies or research on the effects of supplementing dietary protein with protein the body harvests through autophagy? Do we have any measurements for this?

  • Hi there, have you considered Custokebon Secrets yet? Simply do a google search engine search. On there you’ll find a great guidelines about how you can lost a lot of fat. Why don’t you give it a chance? perhaps it is going to work for you too.

  • Do anybody know about Custokebon Secrets? Does it work? I hear lots of people burn their fat with this popular weight loss diet plan.

  • Do natural popular lose weight secrets like Custokebon Secrets really work and if so, how effective are they? We have heard many amazing things about this popular weight loss methods.

  • fasted state increases p70s6k
    helps bring amino acids into muscles
    elevated muscle protein synthesis
    -> do intermittent fasting.

    0.8-1 gram of protein/lbs, = roughly 140..180 gram for a 180 lbs or 80 kg person
    about 150 gram proteins = 600 kcal
    about 50 gram carbs = 200 kcal
    protein + carbs = 800 kcal = 25% of kcal

    75% of calories from fat = 3 * 800 = 2400 kcal of fat
    2400 kcal / [9 kcal/gram of fat] = 266 gram of fat
    600 + 200 + 2400 = 3200 kcal per day

    My spin on this:
    If you can, always do workout in the morning when testosterone is at highest, properly wake up and be energized quickly for the day, and have good sleep cycles.
    Do intermittent fasting but postpone eating if you are not hungry, and to keep kcal intake low enough. This shifts the time of day when you eat each day, so you don’t have to have a set regular eating times but perhaps have 2 to 3 meals per day, while trying to adhere to these estimates of macronutrient ratios. I am not so sure about waiting too long with eating after a (fasted) workout so have a meal at most 2 hours after the workout. I’m always somewhat hungry from my workout anyway.

  • I notice a lot of people keep on speaking about Custokebon Secrets (look on google search engine). But Im not sure if it is good. Have you ever tried using this popular weight loss system?

  • It’s very important to revisit your comment section…You have many trusted followers who NEED clarification on some things in order to be successful including me…please consider reading over them and replying.

  • Hi there, have you considered Custokebon Secrets yet? Just do a search engine search. On there you will find a great suggestions about how you can lost a ton of weight. Why not give it a chance? perhaps it can work for you too.

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • I’m researching the best methods for developing a six pack at home and found an awesome resource at Toms Magic Shortcut (look it up on google)

  • question: Do you think you are a good person? If so, have you ever stolen anything, lied, looked lustfully, or used God’s name in vain? (Oh God, Jesus Christ, etc.) If you have done this, you have violated God’s moral law, you admit that you are a liar, a thief, a blasphemer, and an adulterer at heart. So, if God gave you justice right away, would you be innocent or guilty? Obviously guilty. Heaven or hell? Obviously hell because you are a criminal in God’s eyes. Don’t ask for forgiveness, try it in court: Judge, I raped a woman and killed her, but I’m so sorry and I won’t do it again. You would still go to jail because you shouldn’t do it again and you should be sorry. So is there any hope? Yes, there is! Out of love and mercy, God became a human being, Jesus Christ.Jesus lived a sinless life and finally died on the cross to bear the punishment we deserve. His resurrection proved that His death was enough to pay our penalty, the penalty for our sins. When someone pays your fine, the judge can leave you, dismiss your case, it’s the same with God. Jesus paid our penalty and in order to accept the free gift of salvation from God, we must believe (have faith in Jesus for our salvation, His finished work on the Cross). That’s it! God bless you and feel free to ask me any question about this.

    Romans 3:10 New International Version (NIV)
    10 As it is written:
    “There is no one righteous, not even one;

    Romans 3:23 New International Version (NIV)
    23 for all have sinned and fall short of the glory of God,

    Romans 5:12
    New International Version
    Death Through Adam, Life Through Christ
    12 Therefore, just as sin entered the world through one man,(A) and death through sin,(B) and in this way death came to all people, because all sinned(C)—

    Romans 6:23 New International Version (NIV)
    23 For the wages of sin is death, but the gift of God is eternal life in[a] Christ Jesus our Lord.

    Romans 5:8-9 New International Version (NIV)
    8 But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.
    9 Since we have now been justified by his blood, how much more shall we be saved from God’s wrath through him!

    Romans 10:9-10 New International Version (NIV)
    9 If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. 10 For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.

    Romans 10:13 New International Version (NIV)
    13 for, “Everyone who calls on the name of the Lord will be saved.”[a]

    John 3:16 New International Version (NIV)
    16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    Ephesians 2:8-9 New International Version (NIV)
    8 For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— 9 not by works, so that no one can boast.

  • I still can see this book.. it contains 30 secrets for quick weight loss
    Download free book
    Https:// Mega4up.Com/85t0ohedenjc/Diet-And-Health.Pdf

  • I have always had problems with belly fat. After just one month of following diet plan from *Next Level Diet*, I can almost see my six pack. Don’t wait, take your plan now!

  • Quick question if anyone can anwser me. Is there space for a whey protein shake after the workout. Im around 63 kg and the amount of protein shown in this diet should be more than enough for what i need, so is there any need in me taking a protein shake after the workout?

  • Has anyone tried Custokebon Secrets? (do a search on google) We have noticed several awesome things about this popular lose weight method.

  • 2:23 those aren’t fats on the left, almond are plant oils and polyunsaturated and monounsaturated oils. Where is there fat in that? There’s no fat soluble vitamins nor cholesterol which is what hormones are made out of.

  • wtf why not just do intermittent fasting everyday and make sure youre at a 5% surplus everyday? seems unnecessary to having fluctuating caloric intakes throughout the week and having to keep up with the math for it.

  • Hey jeremy….. thanks for making awesome video… I have an issue and hoping if you could help me…. I am vegetarian and having egg, chicken and salman is something i cant afford to add in my meal… I am bit bulky and trying my level hard to loose fat and gain muscle… would you be able to guide me… what would be the right meal for me as vegetarian for entire day?

  • Anybody tested out the Custokebon Secrets (do a search on google)? I’ve heard many amazing things about this popular lose weight secrets.

  • One day you’re gonna SNAP ur back with that form. Taking advice from a guy with Shit bench form right from the start of the vid. Puffs chest out to push more weight…crossfit plates to be exact… Flatten that back then try to lift the the same amount of weight and reps. No one is impressed with your incorrect, ego lifting bench form.

  • I’m stumped. I have no idea how to put the 5 % CHO, 75 % Fat, 20 % Pro meal plan together lol

    Is there a meal plan online for 200lbs?

  • It’s still shock me just how many people don’t know about Custokebon Secrets despite the fact that a lot of people using it. Thanks to my personal mate who told me about it. I’ve lost a ton of fat.

  • It would be a waste for you not to shed fat while other typical people are capable to shed weight very easily with Custokebon Secrets (do a search on google).

  • My fucking god, does this guy’s voice even sound like he beats the shit out of iron? No!! This guy has a Tesla or a Prius a braggable collection of coins, a germaphobe clean house in a midtown district with a friendly dog he saved from the shelter, great fucking responsible friends, house wives with Mini vans who are completely involved in their shirt tucking kids lives. Do not listen to this bull shit diet plan about milk, smoothies and fucking parfaits and kale and whatever the fuck he was talking about… eat big, lift big… alot of chicken, Turkey, fish, brown rice, oatmeal, eggs, green vegetables occasional red meat..remember you’re eating for purpose not pleasure.. beat those weights until your arms and legs don’t fucking work before you leave that gym. you’re welcome bitches ��

  • Yeah, I too am guilty of jumping through diet plan to others as well, I think that I must have tested every single weight loss method that was available, but in the end not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my cousin who told me great things about it and so far to date I have effectively lost 15 lbs in 4 weeks!

  • So should I do Keto for a few months then go back to carbs for a period of time? Also how long should 1 carb up before going back to Keto?

  • Here is my story. I drink milk with dates syrup to enrich blood and proteins. I also eat a hard boiled egg and banana and some bread made from wheat with peanut butter. You should try this because I started noticing some serious changes in my body

  • https://www.youtube.com/channel/UCfh3Xcjgtu6KDFCHPOy6Yog
    Hindi me dekhne ke liye ish ��channel ko subscribe kare aur apna weight gain kare…please show some love today is my birthday guys��

  • I am confused about 75% of calories must come from fat ����‍♂️�� is this equivalent to 3eggs, 1can sardines and some almond? Can you please do the same video, but with an example of a meal plans? This will truly connect your scientific explanation with actual what’s in the kitchen for preparation. I saw you discussed some items, for I thought having a prepared meal would close this gap.

  • When considering eating healthy, you must never fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a risk for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate rapid loss of weight, these diet plans are never a long-term answer for your weight problem. You should look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • As expert, I think Custokebon Secrets is good way to lost tons of weight. Why don’t you give it a shot? maybe it is going to work for you too.

  • This video has good advice, but I’m confused about the best diet plan which i need to use, only because I have never used any. Anyone tried using the Custokebon Secrets? I’ve noticed many people talk about awesome things about Custokebon Secrets.

  • Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I will give you some tips right now. Get a popular fat burn method called Custokebon Secrets (just google it). Thanks to it I’ve lost crazy amounts of weight. I should not even be talking about it cause I don’t want a lot of other guys out there running the same game but whatever. I am just simply in a excellent mood right now and so I’ll share the wealth lol.

  • She’s acting a litlle bit of banana and peanut butters gonna gain me weight like bruh I eat 5 bags of Doritos and full boxes and pizza and I still only weigh 102

  • I need to gain weight so bad but it’s so hard for me to keep any weight on �� I eat as much as I can whenever I can and I only continue to lose weight..I’ve been made fun of my whole life because I’m thin and I’ve never felt confident in my body what so ever…if anyone has any other tips than eating food please let me know I’ve tried so much…:(

  • I hate it when people say:
    Are you eating enough food?
    You should eat more
    Like wth I eat enough food and I’m not just getting fat����

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself

  • I’ve been trying to gain weight everyday I would even force myself to eat even when I’m about to throw up because of too much food, I’m super skinny (not a joke or a flex) and many people judge me and when I meet guests that come to our house or I go to someone’s house they’ll always be like to mother “hasn’t she been eating?” Or “she’s too skinny you need to feed her”. It really hurts it’s like being call fat it hurts either way and this just shows people are never pleased and will always judge you no matter what.

    (Edit: people always think I’m trying to be a model by staying skinny but they never believe me when I say I try not to be skinny I try to gain some weight and fatness but never succeed)

  • Diet Plan called Custokebon Secrets kept showing up here on a lot of youtube and I thought they were scam. However after my cousin follow it, and finally lost crazy amounts of weight by using it without starving herself. I’m persuaded. Do not take my word for it, search for Custokebon Secrets on google.

  • My WhatsApp no 7060511286.
    Helo,Myself suman
    I’ m wellness coach &
    Diet planner (nutrition coach).
    I help people in weight gain and help them for their fitness. if you are serious then contact me.

  • Agar aap apna weight gain Karna chahte hai or apni smartness ko badana chahte hai to der mat kijiye. Is no. par contact Kare
    7206728706.

  • I have had depression about my body ever since I was about 8… that was when I realized I wasn’t going to change. I thought it was just because I was young. But I was wrong, I CANNOT gain weight. My arms are fucking twigs, I hate myself and I can’t live in this body anymore… everyday my family makes fun of me, “bag of bones” and “Skeleton” It’s. Not. Funny. People will ALWAYS hesitate to call a fat person fat, but a skinny person. No. They just go off on them. “Put some meat on those bones” and it doesn’t make it easier when im failing almost all of my classes in school and my parents just don’t understand how hard and stressful everything is. I tell them time and time again… they don’t listen. They keep insulting me. I’m fed up. Next time? I might just have to fucking slap one of them.

  • I read plenty of superb reviews on the net about how Custokebon Secrets (search on google) can assist you lost crazy amounts of weight. Has any one tried using this popular diet plan?

  • As specialist, I do think Custokebon Secrets can be great way to lost tons of weight. Why not give it a shot? maybe it can work for you too.

  • % of what, how many calories do you know that you need each day, this is the part that needs explaining, all the apps are just guessing, how do you know they are even close, everybody is different

  • I\’m not sure but,if anyone else needs to find out about how to keep healthy skin try Jadonite Food Beauty Buddy (just google it )? Ive heard some unbelievable things about it and my colleague got excellent success with it.

  • I remember weighing 135 lbs last year and I was always enthusiastic to work out. Over the year I started to lose weight and now I weigh 119 lbs and I don’t know why. I don’t look swole anymore and I feel hesitant to work out because I feel like I’m going to lose more weight. On top of that, I basically get one big meal and one small meal a day because I work at a restaurant and I always have to mop, sweep, and carry food to tables. So anything that I eat, I burn all the fat because I’m always doing work. I really don’t know what to do at this point

  • They laughed when I told them I was gonna lose weight with just using Custokebon Secrets, but after I showed these people great effects right after I used it they are begging me to tell them about it. Of course I won’t let them know the details about this diet plan, hahaha

  • I’m 5’3 weight like 95-100 pounds and I’m 14, im pretty much underweight and I’ve been trying to gain weight ever since I was 12, at 12 I was like 70 pounds so that was like 2 yrs ago, and I just wanted to leave this comment here so I’ll come back maybe a year later to see how much I’ve progressed

  • If you wish to shed pounds, you should look up Custokebon Secrets on the google search engine. They will make it easier to get the shape you deserve.

  • I’m still very confused. So if I weigh 200 pounds then I need 200 grams of protein plus 75% of fat aka 350g of fat? Seems like you have to consume at least 4,000 calories a day, meaning I have to eat at least 2 pounds of chicken a whole bar of Kerrigold butter, if not more.

  • I’m from Bangladesh where average temperature is around 30′ C and I’m a boy age of 21 along with 115 lbs. I need to gain body weight! What type o activity should i follow?
    #imasoldier