Why the Bro Bodybuilding Diet is the greatest


Best NUTRITION Advice (Beginner’s Guide to The Gym)

Video taken from the channel: Buff Dudes



Video taken from the channel: NicandroVisionMotivation


GAINS!!..Best Training Split For Building Muscle

Video taken from the channel: Ryan Humiston


Bodybuilding Food Motivation | Eat For Results | Every Meal Counts

Video taken from the channel: Muscle & Strength



Video taken from the channel: Gabriel Sey


The Truth About Six Small Meals Per Day Why It’s Bro-Science

Video taken from the channel: SixPackAbs.com


How a Bodybuilder Eats to Build Muscle | IFBB Pro Evan Centopani

Video taken from the channel: Bodybuilding.com

8 Reasons a Bro Bodybuilding Diet is Better #1 You Eat a Greater Volume of Food Bro dieting is far superior when it comes to sheer volume of food. The amount of food you can consume contrast to non-bro food doesn’t even come close. Take for example a typical bro meal with 6 ounces of chicken breast, 1 whole sweet potato, and 1 serving of asparagus.

There’s a reason why the great majority of bodybuilders stick with a bro-diet for contest prep and achieving ultra low levels of body fat. That reason is because it works. If it didn’t, they wouldn’t. Flexibility may be the key to bro diet success. While the bro diet may help with consistency in a diet, meal planning, and even saving money, flexibility seems to be the key to success.

For someone who strictly eats the same thing seven days a week, things can get boring. Most wholesome, unprocessed “bro” foods are going to be the most micronutrient dense and nutritious. There’s no hiding the fact that a fresh piece of fruit or a baked sweet potato is going to provide more nutritional benefits than a candy bar. Instead of suggesting fad supplements or forcing people to follow a stringent diet, bro diet focuses on eating simple, whole sources of protein, good carbs, and fats which can help lose kilos.

Knowing the best bodybuilding diet for fat loss can make the difference between having a six pack, and adding 10 lbs back onto your physique. But fear not friends, we’ve got a ‘sure-fire-plan’ to get you lean, and better still, keep you lean all year round. The 40/30/30 diet plan is perfect for male bodybuilders.

The biggest advantage is improved sexual health. Your soldier will thank you for all the muscle building hormones flooding the system. Muscle Home › Muscle Building Nutrition › Bodybuilding Diet for Men. An effective bodybuilding diet typically involves at least five or six small, nutrient-dense meals throughout the day (Helms et al., 2014).

This helps to keep energy levels high and allows the body to have enough nutrients to repair damaged muscle tissue. During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the. Some bodybuilders have even gone on super-low-sodium diets thinking they were avoiding the kind of water-swollen physiques that don’t do well at shows.

Several studies have shown that consuming less sodium can lower your blood pressure, but not by much at all.[1,2,3] The fact is, it’s important to get enough sodium in your diet.

List of related literature:

The benefits of proper diet and nutrition go well beyond bodybuilding, of course.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

He recognizes the importance of bodybuilding: “Part of my success comes from maintaining a consistent weight program, which gives me confidence and enables me to be both mentally and physically fit.”

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

I am proud of the gains that I made and proud of the success that followed and the incredible bodybuilding lifestyle that ensued.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

However, the process of building the physique to successfully compete in a bodybuilding competition requires the help of others.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Bodybuilding never fails to elicit strong reactions, be it from mainstream culture or from the scholarly elite of contemporary society.

“Freakery: Cultural Spectacles of the Extraordinary Body” by Rosemarie Garland Thomson, Rosemarie Thomson-Garland
from Freakery: Cultural Spectacles of the Extraordinary Body
by Rosemarie Garland Thomson, Rosemarie Thomson-Garland
NYU Press, 1996

Ultimately, our goal is to make this book the most comprehensive guide to bodybuilding.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

All three boys are hoping to enter a local bodybuilding competition this summer, and they’re feverishly working out to bulk up.

“The Adonis Complex: The Secret Crisis of Male Body Obsession” by Harrison Pope, Harrison G. Pope, Katharine A. Phillips, Roberto Olivardia, Free Press
from The Adonis Complex: The Secret Crisis of Male Body Obsession
by Harrison Pope, Harrison G. Pope, et. al.
Free Press, 2000

Here bodybuilding began, embryonic: the original, not the imitation.

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

The challenge came in the form of natural bodybuilding.

“Chicken Soup for the Unsinkable Soul: Inspirational Stories of Overcoming Life's Challenges” by Jack Canfield, Mark Victor Hansen
from Chicken Soup for the Unsinkable Soul: Inspirational Stories of Overcoming Life’s Challenges
by Jack Canfield, Mark Victor Hansen
Chicken Soup for the Soul, 2012

These people are great examples of what bodybuilding can do because, instead of looking for shortcuts and drugs to make them champions, they stayed with the basic concept of training hard and concentrating on healthful practices.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alexia Lewis RD

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

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  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • You should enjoy and be happy about what you eat. That doesn’t mean eat junk foods everyday, but there’s nothing wrong with flavor.

  • I work at the hospital 3, 12 hour shifts a week so I only have 4 days a week. What would a rough draft split look like for someone in my position?

  • I don’t think it’s worth becoming so huge if you have to work so hard for it. To each their own though. Great video, was a great inspiration. I am trying to gain weight and I am struggling to eat enough. This helped me look at things through the eyes of someone who’s done it for a long time

  • You smell wonderful? Only time people say that is when they smoke and they smell good smoke on you… Or she would had said that cologne smells wonderful ��…

  • bravo les démons sont avec vous, et ils vous poussent encore et encore à avoir plus de muscle, et pour faire quoi avec? vous pouvez ni courir vite, ni vous déplacer rapidement ni être à l’aise dans des vetements simple, du sur mesure pour un complet et en plus tout le fric dans la nourriture pour quoi? il y a un moment dans votre vie où vous étiez très beau mais vous l’avez dépasser depuis très longtemps pourquoi? demandez vous si Dieu est toujours là?

  • Those are not the only three foods to build muscle that is stupid. Fuck eating the same thing everyday that chicken is going to taste like dry cardboard and that broccoli is going to make you nauseous.

  • hahaha my problem is like to eat too much! I eat like a horse but it’s always more than my workouts should allow, so cutting has been hard

  • Comment on this video at http://sixpackabs.com/how-eating-every-2-hours-is-wrong/

    Remeber that time someone told you that eating every 2 hours is necessary to condition your metabolism? To help you burn belly fat? To build muscle better? Well, I’m glad you’re here today because I’m going to debunk this myth for you and break down eating frequency with some science.

    If you want to see videos in advance, we will be releasing them 1 day BEFORE we have it on the channel on the SixPackAbs.com website. So if you liked this video, make sure to bookmark SixPackAbs.com to ensure you get the new videos first.

    We’ve permanently closed comments on YouTube, so please don’t leave a comment on this video. Leave us a FACEBOOK comment on SixPackAbs.com though, and our trainers will be glad to help you out with any questions that you have. We have a great troll-free community there, and we’d love to have you as a part of it.


  • Those are real tomotoes and peppers there mate. That’s how nature wanted them I don’t understand why they was genetically modified to a certain way and consistency Ive grown my own in the past but then moved into a flat I think Americans call an apartment but now I’m back in a house I’m thinking of growing veg again. Great video and information mate

  • Hey man love your videos! Yes would love to see what exercises you would put in a split say chest, triceps, shoulders what exercise would you use so you’re not in the gym for 3 hours ��

  • So much protein. But nowadays you can use digestive enzymes to absorb more protein: https://philcatbioflow.com/awesome-review-of-masszymes/

  • Cooks a meal to share with his family.
    Me assuming he’s waiting for the wife to eat.


    Eats alone…
    Good job sharing it with your beloved ones!

  • You earned a sub bro!!! I used to be a bodybuilder since I was 13-19 (with good size) until I met with a car crash and after a year I’m back at it but I’m lost as it’s been a while!!! Watched many YouTubers which all said the “Bro split” is bullshit when I had done that for years with amazing results being a natty, found your video and you are honest about what you say and come straight to the point rather than those other like “Athlean-X” who confuses you and then promotes their workout program tricking users to buy it!!! YOU’RE AMAZING KEEP UP THE GOOD WORK

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • important talking anyway it is necessary discipline and to pay attention to diet and I have not a great attitude to discipline but I have for the diet

  • I”m sorry but not being able to walk 5 min without sweating and running out of breath seems not healthy for me. But cool guy and I respect his choice of Life.

  • I’m 5’5 and 3 months ago I was 128 lbs. I’ve been working out and eating alot: healthy. Currently I’m 135 lbs. In 4 months I want to be at 145 lbs.

  • The most important thing is that you have energy to accomplish what you want in the day. I disagree that eating smaller meals more often slows you down, quite the opposite in my experience. I used to eat three big meals in one sitting and afternoon and early evening I’d always feel tired, find it difficult to get anything done, lose focus. Since I’ve been splitting my meals into smaller chunks rather than eating them all in one go my energy has increased five fold. I believe its because I’m keeping my blood sugar fairly steady which is the key. Losing weight isn’t the goal as I’m in shape anyway but I feel much much more in control since I’ve been eating smaller meals.

  • Ohhh my fucking god i get into this diet and now i shouldnt eat chicken and broccoli… wtf am i gonna eat then? Im fucking starving

  • I did the Hit/Heavy duty system that Dorian Yates did and had great results with that and I loved it, because its so satisfying, but then I noticed something concerning my Voice and the Voices of all the Athletes and Coaches on YouTube: They all have dry mucous membranes and sound hoarse. I figuered, thats because of the permanent stress they demand on their bodies.
    Because of Corona and because Im a Singer, I changed to a moderate high frequenzy volumetraining, never going to failure so that the time I needed to recover was way less and behold: my Voice recovered, I felt way more energized and I got pretty much the same results. My only problem is, I find that kind of training to be much more boring.
    But: In Germany we say, its gehuppt wie gesprungen… Jacke wie Hose… it doesnt matter that much:-)

  • I’ve found the split that works best for me is full body 4 x per week for around 10 weeks then cycle in a push pull split 6 x per week for 3 weeks. Repeat. Always switching up the rep range to weight ratio. Always working progressively. Also, in terms of spacing out those workout days and fitting in rest days, just imagine a week is 8 days long instead of 7.

  • Thanks bro! I’m 6 foot, 310 pounds (or around that). I just had 2 bouts of food poisoning in the last 2 weeks. Both of which were caused by fast food. I decided “no more!” I’m sick of being fat, and lazy, and in pain all the time. This was very helpful, and I thank you for posting this.

  • we really can’t eat anything lmao, there’s studies that show that something is good for you and then the next minute it’s bad for you, if you want to lose weight eating chicken and rice and doing multiple sit ups help

  • I really like your no BS style, hell-yeah I’d buy your program. I’ve been looking at Athlean X, Jeff knows his shit, but he has some weird exercise movements. Also, if it matters, I do a 6-day split Push/Legs/Pull, Off, repeat. Keep up the great work.

  • Well that’s an interesting first comment “if you respond well it’s hard to argue against once a week” l would have said someone who responds well is someone who builds and recovers well and can train more often with elite genetics down to everyday.

  • Agh….we are tired,they are telling us to eat brocoli, chicken without skin n small amount (50g )of rice once a day,n u are here telling us to stop!do u guys want us to to eat grass like cows,u pple stop confusing us!augh……..

  • Respect to him but honestly I dont see this kinda shape of bod is flattering, its like a balloon that pumped too much �� and make you move like a robots.. Who’s with me?

  • It motivated me once again towards diet I lost this motivation due to covid19 n I lost my job from 7 to 8 meals now I’m hvng 3 meals bro keep posting such nutrition videos it boosts towards my goal inch by inch

  • …why everything on youtube has to be always on the extreme side…???

    i understand what you are sayin,
    and i have a lot of respect for discipline.
    i just couldnt do it like that��

    hell no������

  • This is why I love protein powders. I just eat whatever I want (Still kinda healthy) as long as Im in my calorie limit and just supplement with protein if I’m still lacking.

    imo as long as you dont intend to compete there’s no need to do it clean.

  • I’m finna get Panda Express tomorrow then ima start eating grilled chicken and a rice and broccoli so I can lose some weight so I can actually gain muscle

  • Eating is the worst part for me. I have no issues going to the gym and working out consistently, but I never know what I should be eating.

  • If I was bulking up, I’d probably go with something like this:

    (1 week groceries):

    1.) A few potatoes, cooked with a bit of avocado or olive oil

    2.) A few servings of green beans

    3.) A few servings of broccoli

    4.) A serving of spinach

    5.) A few bananas

    6.) A few oranges

    7.) Several servings of fresh or frozen berries

    8.) A few servings of lentils

    9.) A few servings of rice (doesn’t really matter what kind)

    10.) A few servings of some kind of bean, adzuki or anasazi beans among others are very good

    11.) A few servings of cauliflower

    12.) Several servings of salad-carrots, celery, romaine lettuce, cucumber, olive oil or avocado dressing

    13.) Several servings of nuts/seeds-mainly pumpkin seeds, sunflower seeds, walnuts, pistachios, cashews, almonds and peanuts

    14.) A few servings of wild caught salmon

    15.) A few servings of organic chicken or turkey

    16.) A few servings of pasture raised eggs

    17.) A few servings of high quality beef, bison or lamb

    18.) An apple

    19.) One serving of dark chocolate

    20.) A few servings of avocado

    21.) A few servings of muscle milk

    22.) Water.

    -Work out the bod! �� Lots and lots of both endurance and power lifting (for my own relative size/strength, etc.). ALL muscles, stretch them first, stretch them afterward, include some cardio as well.

    If I was cutting:

    -Same foods, minus the rice, potato, banana, orange, and apple. (Lower carb, some protein, still some fat) Workout would be focusing on stabalizer muscles, abs, cross/twisting sit ups, even more emphasis on “hard to get to” muscles, diet would be even cleaner, emphasis on veg, very lean animal protein, and some water.

    Ok, now bring on the critiques.. ��

  • I get it,but you make the assumption the body breaks down all protein equally and efficiently…that has various factors involved, energy levels, stress levels, body temperature. The sort of variances you get…are perfectly fine. there literally is no need to count every gram.

  • Ryan, have you changed your split recently or are you still on that Bro split? Does it work for natties too (1-year experience)? My current split is as follows:
    Day 1: Chest + Triceps
    Day 2: Back
    Day3: Rest
    Day 4: Legs
    Day 5: Shoulders + Biceps
    Day 6: Rest
    I’d be glad to hear your thoughts about it and any recommendations!

  • This is so wrong. The best I have ever looked, the only time I ever had a six pack is when I religiously followed the Chicken Breast, Brown Rice and Broccoli diet.

  • Okay This i know is true..I get it I intermittent fast and love it..BUT! tell me this because it drives me crazy all my life I’ve believed that if you feel hungry for to long then your body goes into a fat storage mode.survival thing..Is this true.???

  • I always go by this theory, eat and train as much as the body allows it, give your best but dont force yourself beyond your limits and then try to keep that line for which you have worked the most.

  • 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!

  • THis is exaclt it He said ti himself “Everyones entitles to their own opintion” its not proper science. Eat wht you know your body needs. Everyone actually knows they just don’t wann think for themselves.

  • It depends on the gear they are taking. Faster recocery needs more coplex meals more often. A normal Natral would require less. But still a lot.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Dude love you’re videos, cool outfits that u sell, but didn’t learn anything that i didn’t know already, but keep it cool and God bless with your clothing line, which is AWESOME by the way

  • I basically watch all of these videos to try and figure out if after I just got high and ate an entire box of Oreos if it will kill my growth

  • It seems insane to me that I need to count and record the fat, carbs, and protein in every single thing I eat. That’s not realistic.

  • The eat chicken everyday,and that’s the only thing i eat,im barely a teenager so i can’t cook anything up,my parents have work,and im Alone 23/7

  • 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.

  • In my opinion IIFYM only works if you’re super young and have that fire metabolism or your chemically assisted, other than that if you’re over say 25 and natty that sh*t is just going to make you fat.

  • This is not a “bro diet” smh wtf. Bro science.bro split. Shits getting gay. Chicken rice and broccoli been a body building staple for 100 years. Smh

  • Promoting muscle dysmorphia as something good is not okay. The unfortunate man in this video clearly suffers from that psychiatric illness. I am all for inclusion and acceptance, but it is not okay to promote unhealthy addictions. Addictions like what is seen in this video and many of the videos you’ve posted to this channel. These videos are no different than someone posting videos about the health benefits of Methamphetamine or that Hydroxychloroquine cures CoV-19. Active drug addicts do not live a normal, happy, and productive life, neither do those suffering from muscle dysmorphia! COME MONDAY MORNING WHEN I GET TO WORK. THIS CHANNEL WITH BE PERMANENTLY BANNED AND ALL VIDEOS WILL BE IMMEDIATELY DELETED. P.S. Since it’s been asked, I work at YouTube and have full admin authorities that give me the power to ban and delete anyone or anything. Anyways, this channel and their videos are not just misogynistic, xenophobic, and homophobic. These videos are dangerous to people’s health. And violate our terms of service.

  • 44 year old here. Been at it for about 3 years. Did Gertlouw program. It was good. Diet was very complicated. Hitting a wall now. Love this channel and Ryan’s go after it attitude. Would definitely get a program from this dude. Hurry up ok buddy!!!!

  • It’s “chew slowLY” in this case. “Slowly” is an adverb, describing how you are chewing (the verb) which means you need to add the “ly” to “slow.” Use proper grammar, as your position puts you in the public view and what you choose to say influences others.

  • Did you actually say anything about why you shouldn’t eat chicken, rice & broccoli? Because that’s a pretty unnecessary title that only confuses people. It’s convenient because of the simplicity of only measuring 3 ingredients, yes. But what should people that aren’t aiming to compete in bodybuilding eat instead? It’s miles better than chugging down shakes all day long because they don’t understand excatly what they should be eating

  • these Americans are very lucky, food is readily available in their country. There are many places in the world where having meat in a meal is considered a rare luxury.

  • To be honest. The only diet that gave me a six pack was the Chicken Breast, Brown Rice, and Broccoli diet. It works better than any other diet I have been on.

  • Why the fuck would you wanna look like this. I rather have lean muscle and be ripped. Than look like this and eat chicken and rice and protein shakes every two hours hahaha.

  • No problem with eating these all stuff to get big.. the only problem is i cant afford… money is what makes difference.. rest working hard can be done by most.

  • Soo roniie said some bulshit again….besides saying hes 0.3% bodyfat he said he was on 600 g of protein and 100 carbs…so just meat..is that even real?

  • I plateaued for years hitting each muscle group once a week. I gained a lot of muscle when I cut back to 3 days/week hitting each muscle group once every 2 weeks. Perhaps it’s because I was more motivated on the 3 days, instead of just trying to get my reps in and going home, but whatever the reason it worked for me.

  • I CANNOT wait for this program. I’ve commented before. But just the approach Ryan takes has really altered my view on body building. I love the tweaks to conventional exercises. It’s really helped me form connections with muscles I haven’t had before.

  • So basically you tell me the only difference between those guys and me, is the 2-3hrs they spent training vs the 6-7hrs i spent playing video games?! Because for the eating im right on ��

  • You can and should enjoy food though, it’s very important that what you’re eating is both able to help you reach your goal, and doesn’t make you depressed/fed up, as that’s when you fall off the wagon. Find what you both need and enjoy, or can customize a little to make palpable.

  • Don’t forget to mention… The long-term digestive issues and food withdrawals. If isn’t consistent your body will wither away like a stick.

  • Great advice, and it really works. Been there, done that. With cleanced, not necessary “the” perfect diet, you GOT this!������ Keep it simple, keep it heavy keep it fun.BOOM!

  • people will never believe men with muscles like this are natural..they all assume it’s steroids �� it’s possible without them. it just takes longer naturally..

  • I’m a IIFYM kinda guy, I get protein in as a priority and then fit everything else around it. That being said, I’m not filling in the rest with junk or processed food, everything still comes from whole sources. I don’t have the dedication to eat chicken, rice and broccoli all the time, and quite frankly why would you want to? I don’t like eating the same thing two days in a row let alone all the time! Why would you suck all the fun out of food, making yourself dread meal times when you can get the same benefit from a whole range of things?

    Too many people make the mistake of trying to emulate the pros. Workouts, food, whatever. Unless you’re taking AAS and massively ramping up your protein synthesis you’re going to end up disappointed!

  • And again genetics. I grow so much better when I eat higher fat and protien and whatever carbs to fill my calories and get leaner. While others get fatter eating more fat it all depends to your body.

    I keep my carbs way too good I don’t burn through it like water fats however I do. That’s why I eat way more fats.

    8,000 I don’t believe Phil eats that much probably 7,000 or 8,000 on cheat meal. Idk but I don’t believe it. I barely grow off of 4,200 and 5,000 to lean bulk then 3,800 to 3,500 to cut. I’m 6ft yes. Genetics got to love it.

  • Hey I don’t know if you still read past comments but I heard that it’s good to hit chest with back on the same day for joint reasons? My current split is chest back then shoulders triceps biceps then legs.

  • Never force feed yourself
    You are gonna think that you gained muscle but when you diet down you are gonna realize it’s all just fat
    Eat until your full and eat healthy
    Don’t bulk

  • Cheers for this, been searching for “female bodybuilding diet menu” for a while now, and I think this has helped. Ever heard of Davidbiy Bodybuilder Tipster (search on google )? Ive heard some awesome things about it and my work buddy got great success with it.

  • Don’t leave out the Cycles!!! That’s very important for growth to enormous size.. we ain’t watching these vids for lil models size no we all want be like huge monsters or least huge physique

  • Do natural popular fat burn methods like Custokebon Secrets really work and if so, how effective are they? We’ve noticed several awesome things about this popular lose weight method.

  • Question I’m 7 day type a guy and do little different everyday cables always been my gain is it bad to mix shoulders biceps triceps and back in each day?? I really am focus on my upper body

  • Me personally I would buy your programme only started watching these videos and I love them no bullshit straight to the point. Keep it up buddy.

  • Coleman is full of shit… 100 carbs a day… he was eating chips and chicken with every meal 8 weeks out in an old video in metroflex gym

  • Lol �� that’s not how he really talks by the way this is my own impression…. I’m just here because I hate hearing chicken �� and rice �� bro…. Chicken �� and rice ��… I’m like that’s disgusting �� I’m not doing that.

  • I’m a beginner in weights, absolute rookie
    How important is stretching?
    Should I stretch before, after, both?
    Is it important for someone like me starting out? I assume it’s helpful for the long term, but what I want to know is if it’s something I NEED to do or else I won’t get growth

  • Gross old school body builders looked way better than new ones cause all the new bodybuilders eat a lot so there abs look bloated and there bodies look just gross

  • Yes program please! You are different than everyone out there. Your training is concise simple to understand and no ego bullshit.
    Plus your humor helps lol

  • Everything that you have put out, by far, is the absolute best that is out there. I’ve watched various exercising channels and you blow all of them out of the water.

  • Does this guy read minds?!?!!!! I was driving to work this morning thinkin about my evening workout(legs) then i thought about the next day Saturday that i would try to do a split day(i never have tried it)…and then boom this video pops up!!!!!

  • This video motivated me
    I was working out and dieting to get in shape for the fire academy
    I ate hardly anything and trained like crazy
    Something wasn’t right
    I wasn’t leaning up or building muscle
    Than I stumbled across this video
    Than I decided to increased my food intake
    Such as adding protein powder to my oatmeal breakfast
    Increase my lunch and dinner portions
    And a protein shake as a snack during the day
    I noticed that I had more energy to start working out even harder
    And now in starting to see better results
    Flatter stomach, more defined arms, ect
    My uncle kept on telling me that if I eat more ill get fat
    Boy was he wrong
    Obviously thats not the case
    It is possible to gain weight by under eating because your not getting the proper food intake so your body slows down your metabolism and stores the fat
    Now I’m even more motivated to get in the fire academy

  • I found your channel a few days ago, and like the short concise info. However, I would like more in depth video of a full workout.

  • 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.

  • You made a click bait video about not eating Chicken, rice and broccoli all while saying how it’s still good for you and there is nothing wrong with it. In fact that’s what your eating while making this video.

  • One thing I found is that, for me, switching between splits works wonders. So I do a 5 day split for 8 weeks then switch to a push pull then back to 5 days then to 5xweek/FBW for a month then back to say push pull etc. Huge difference when I do that compared to when sticking to 1. Just saying.

  • Eat too much? That’s kinda impossible. If you’re eating to get buff, you’ll have a set calorie goal in mind. If you’re a regular person eating junk food, then yes, it’s totally possible.

  • This guy so much fruit & syrup & doesn’t realize Fructose goes straight to liver & turn into the worst type of fat. That’s why he looks so bad.

  • Would you do a video on resistance bands/tubes home workout or make a program out of it? I love traditional free weights but the gyms are closed, and my wife will not let me make my own concrete weights (considering it’s not exactly the safest method with kids around). I bought resistance tubes but a program geared towards that method of weight lifting and your expertise would be awesome and interesting to see

  • You need at least 1 big movement per muscle group where the focus is chasing progressive overload. You need to get stronger to get bigger. No other way around it. Progressive overload (adding more weight, reps, sets or decreasing rest time) after neurol adaptations is evidence of muscle mass increase because the more mass you have the more force you can produce.

  • Ryan, have you changed your split recently or are you still on that Bro split? Does it work for natties too (1-year experience)? My current split is as follows:
    Day 1: Chest + Triceps
    Day 2: Back
    Day3: Rest
    Day 4: Legs
    Day 5: Shoulders + Biceps
    Day 6: Rest
    I’d be glad to hear your thoughts about it and any recommendations!

  • I’m interested in the traditional approach every part once a week deal, he have video where he covers this in general or more detail. I’m itching to get into the gym (if the damn things don’t collapse before they open again) and want to hit the ground running.

  • been working out for around a year, went from 129, 6’1 to 145 6’2 16-17
    not too good, i know, I didn’t eat right for the first 6-7 months. Eating is very important for a hardgainer, very.
    my split, hardgainer
    (rest if needed)
    (rest if needed)
    i really struggle with arms so i usually try and destroy them with at least 2 exercises at the end of my push and pull workouts. I actually started seeing lots of progress from Ryans videos with my arms keeping up in the higher rep rang and good, near perfect form.

  • I have been following your advice and methods..I commented before about ur no bullshit straight forwardness and I have gotten sore..brotha keep up it up and your simplicity I very much appreciate it! GET AFTER IT!

  • I positively love your methodology and eagerly await your program; I’ve gotten such good results from the videos in mere weeks just toying with a 9kg kettlebell at work.

  • You shouldn’t count protein as Calories because not all of it is used for energy. Plus, protein does not equal four Calories in your body. Subtracting the energy required for digestion (about 30%) there are about three calories of amino acids. There is also a cost to convert amino acids into glucose in your liver (20%?). However, conversion to an energy source only happens after your body has absorbed all of the amino acids it needs for maintenance and muscle building. So if you eat the amount of protein your cells can/will take up after each meal, the effective calories from protein will be zero. If your cells can only take in 40 grams of amino acids after each meal and you eat two meals each with 100 grams, the caloric (energy) value to your body will be different than if you ate five meals of forty grams. Imagine a construction site where at the end of each shift the crew has to cut up any lumber they don’t use and pile it up as fire wood.
    Determine how much protein your body needs (grams), and then determine how much energy you want to give your body (calories) with fats and carbs.

    All carbs are sugary carbs. Starch (oatmeal, beans, rice, bread, potatoes) breaks down into 100% glucose, which spikes insulin and can lead to diabetes. Fructose does not spike insulin (nor does it do anything to satiate hunger). Cane/table sugar and high fructose corn syrup are approximately half fructose and half glucose (there is no difference to your health). Fruit and fruit juices (and honey) have an even higher percentage of fructose. Fructose does not spike insulin because it is only taken up and processed by the liver where it is converted into fat and some nasty byproducts. Fructose is not a quick energy source, glucose is.

    Processed carb foods (finely ground, cooked to mush, or juiced) are quickly absorbed at the top of the small intestine where they activate “bad” hormones that spike insulin, promote fat storage, inhibit fat burning, and promote hunger. Fat does not activate these hormones unless it is mixed with processed carbs, in which case it amplifies the response to the carbs (bread and butter at lunch is much, much worse for you than mixing the butter into scrambled eggs at breakfast and having plain pasta at lunch. “Still chunky after chewing” processed carbs (like pasta) and carbs still attached to their native fiber (whole fruit, nuts, brown and white rice, beans, oatmeal, corn) make their way past the upper “bad” hormone activators at the top of the small intestine to the lower half of the small intestine where they activate “good” hormones that turn off hunger. Mixing exogenous fiber (raw vegs, green salads, bran, Metamucil etc) with processed carbs does not change the way the carbs are absorbed. It is more time consuming to separate and read letters (starch) in sealed envelopes (native fiber) than to separate loose letters from loose empty envelopes.

    Never juice or mash your fruits, vegetables, or starchy foods-you are just separating the fiber from the sugars/carbs and turning a whole food into a processed food. Avoid absorbent flour products. If it absorbs water quickly it will digest and be absorbed quickly. Rice cakes and rice flour products are worse than steamed rice; bread and crackers are are worse than pasta; grits are worse than whole hominy, split pea soup is worse than whole peas. Egg noodles are slower to digest than plain pasta because the protein from the eggs slows down the digestive enzymes trying to attack the starch.

    The one thing you want to chew up well, and possibly help digest with supplemental acid and/or enzymes is meat/protein, especially if you are a BB trying to pack on muscle.

  • Would definitely agree about buying a program. Love Ryan’s take and knowledge and how he outputs it. Gotta love the no bs, right to the point way.

  • Hey world, every one is saying what to eat, when to eat, how much to eat.

    But no one is telling how to get money to buy that food.

    I think it’s hard to me to buy that much food.

    I’m really sorry if I hurt anybody. I’m a ectomorph (hard gainer) and I’m ectoPOOR (hard earner)

    And from bottom of my heart I really appreciate each and every body builders struggle. Thank you

  • Hi, I am following Cindy Landolt muscle mass routine which seems to be the “Traditional” workout plan. It is a 4 day workout with 1rest day after the first 2 days of training; and 2 rest days after the other 2 days of training. What do you think about her program?

  • @ 7:30 THANK YOU!!!! �� �� �� �� I was like this dude is not American I know he can cook there is no way he is only putting salt on his chicken and potatoes…

  • Do both worlds. Clean eat for 2 to 3 weeks. Use dry seasoning on your chicken to keep the flavor profile different. Then for 1 day on a day you have time do a iifym. People do the chicken rice broccoli, and that hits your macros, but you still have to feed your micro nutrients. Doing the same meal day after day for an extended period of time will leave you micro defincent over time.

  • Even tho he’s a good guy. But this kinda eating makes me hate all foods. Cmon a cow eats less. his body is all air, once he is released in desert with no food and he has to survive for life his air will deflate and he will be like a match stick

  • What if you are on a medication Mirtazapine (me) which increases apatite for fatty carb rich foods. I’m constantly craving these foods

  • Ive been training for year and few months and I have the traditional “bro spli” except when Im doing back I also add 2 excercises of 4 sets for biceps, or when Im doing chest I add 2×4 triceps and when im doing shoulders/delts I add bench press and one other excercise for chest so that I hit arms and chest 2x per week. I also try not to do delts and chest or chest and arms in 2 days in a row so that muscles can recover

  • Im body building ive literally eating nothing but white meat and good carbs and greens i eat spinach and cabbage…no red meat very little salt i use pink salt and big herbs…..currently 9th week dammit cuts are coming in…and im excited to see another two weeks…

  • U are what u eat…so that makes me cheese on toast….love it ��…respect to these hardcore bodybuilders is a life style not a hobby

  • Sera q se não existese esses caras um ficaria com mais comida? Por que todo q fazem é comer e levantar peso. E mais nada, os caras num Trazan, os caras num trabalham, os caras só atrapalham o eco-sistema da sobrevivencia. Vc nunca ver essses caras fazendo alguma coisa em prol de algo q vale a pena ( de nada de perder tempo com esses caras) e se algum bombado num gostou pega eu na porrada

  • I was told by my PT, that I need to have 4 meals per day. 60g of protien with each meal. 2 meals should be focused on carbs, (50g) and 2 should be focused on fat, (50g) I am a 39 year old Male, who is hitting the gym at least 4 days per week and I am currently around 250 lbs. 5′ 09″ My question is that, does this seem right? I am finding it very hard to eat so much chicken breast and egg whites and I am wondering if I could meet my protein requirements with a beef isolate powder, or something in addition to my food. I am only used to eating twice a day and snacking in between. But I have been eating clean, whole foods for 3 months now. Thanks

  • I do the chicken,rice and veg and fish,rice and veg

    I do on my “days” off eat still good but different foods to keep my mind in the game

    Never thought the hardest part of building up my body (non comp) was going to be the diet

    Oh and I do the oh so popular shake for the rest of my caloric intake (yummy)

  • Appreciate that he CAN be creative in the kitchen and is not just a bodybuilder who knows nothing about a kitchen—that only knows how to make and then eat the same meal. Tricked out garden. Saves a ton of money eating there.

  • I gotta say i stopped watching diet videos because i feel like i can start eating and never end, seeing bodybuilders eat makes me hungry AF, even when im full

  • Good video as usual thanks. I have got another source that inspired me alot. The mindset is not far different but something there could help https://youtu.be/xakzfzO_Z-4

  • ”In order for anyone to gain results you have to have a balanced nutrition diet.. And that comes from actual food.”
    #NoEasyWay #EatForResults

  • Yes, I will now go and cook 7 days worth of food at once, and continue to eat it for 7 straight days. I get thats probably not what you do but its worth mentioning to prep every few days, if you’re eating 6 day old cooked food, that’s gross.

  • it seems like all the top tier and best body builders are always really nice guys and this guy is no exception, he’s huge and very nice

  • I think you guys forgot to mention the steriod cycle. I promise you and bet you my life even if u eat 6 meals a day and work out without steriods u can never go to the gym and say ” YEAHHHHHHH BUDDYYYYY.”

  • Don’t listen to this idiot he doesn’t know that it is to be fat I was 346 lbs at my worst ate chicken brown rice and broccoli meal prep (2 trays a day) drank a lot of juices to replace cravings, and in 3 months I was 298. IT Works TRUST ME

  • I just had my chicken, fish broccoli after 16h fasting. It was delicious ��
    Btw I lost it on 5 minutes. Talking about nothing. Im out

  • Nowadays, professional bodybuilders hardly eat vegetables at all. A typical professional bodybuilder diet would be like.

    1. 12 egg whites. 1 bowl oatmeal.
    2. 8 oz chicken breast. 2 cups white rice.
    3. 8 oz chicken breas. 2 cups white rice.
    4. 12 oz sirloin steak. Baked.potato
    5. 8 oz chicken breast. 2 cups white rice.
    6. 10 oz tilapia. Large green salad.
    7. Protein shake.

  • Yes please a complete workout cycle with movements sets and reps. I have been a power lifter for 15 years and am transitioning into more body building style workouts and need a good program to get me started. I would definitely fall into the traditional category for a 5 day split. Thank you for all that you have provided with your channel so far and I look forward to see what else you put out.

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • Most of the body builders I know take a day out of the week, like Sunday, to do all of the food prep for that week. Either by cooking the meals in a slow cooker, or already prepping the ingredients to make the cooking process faster. Also the reason Chicken has become a staple is how easy it is to keep track of the fat and protein in them. Take Fish for example. There are a lot of different fish with different protein and fat content, as well as mercury and other stuff you don’t want to put in your body.

  • 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.

  • I cant afford housing I live in my car & I eat 5-7 mcchickens a day cheaper than rent & going to law school rn already have job lined up for 100k first year. People like those in this comment section (pretty much everyone) who dont appreciate “clean food” and have to season and eat shit, even once a month, make me so annoyed (if you feel like you have to eat shit once a month, or if you are not grateful for every bite of clean food, then you dont appreciate what you have). I’m living in my car in order to pay for school and dont have access to food like that due to no fridge & yeti cooler money is better spent on school. I would be very happy if I had my own kitchen & fridge. I’d steam tons of veggies, I’d eat grilled chicken made from home, and maybe a little bit of rice. And if I want flavor? A small amount of sweet and sour sauce. A different sauce each day. And I’d he so happy. Yet you and most others cant “eat the same thing everyday.” Really fucked up from my perspective.

  • Your Exercise videos have more views than your most important videos. Most PPl suck and are dumb. Y’all forgot the best nutrition advice. DRINK at least 64 oz of water. Drink Green Tea. Drink Seltzer water. Do not drink your calories. That is the biggest culprit for weight gain.

  • I used the TDEE Cal and founf out what I should be consuming to cut, but how do i use this information to create my meal plan and break it up into 3-5 meals a day??? Lost???

  • Dude, is that the Exorcist demon at 1:47? I’ve watched SO many videos of yours, including this one, but that just reinforces how sweet your vids are. Keep it up my Dewds, I’m getting back on that train next “perfect Monday.” Respect for your great humor, your great references, your dedication, and content. You guys rock!

  • instead of “buff dudes and just girls” say “Buff Dudes” for guys and “Buff Babes” for the ladies or you may use it already “Buff Dudettes”:) no matter who you are, you are beautiful in your own way.

  • I’m just a normal dude. But im 33 so metabolism isn’t like it was when i was 24 years old. I eat chicken and rice maybe 2-3 days a week. I workout (Lift, Cardo, etc) 4-5 days a week so it’s a happy medium. Eating meals like that 6-7 times a day all week is crazy and i dont understand how some guys do that for gains. If i did that i would weigh 400 pounds lol

  • “Think about it, if you dont have anything prepared beforehand you are going to open the cupboard, grab anything you can eat”
    This is the most important part of the whole video in my opinion. Before I started prepping meals, I would get home from work, be hungry as hell, and usually just run out real quick for Chinese food or something similar. Sometime I would even grab Chik fil A on the way home because I knew I didn’t have any food at home. I didn’t want to wait the time it took to cook a good meal, and I never kept much good food around other than fruit. Now, I cook meals with chicken/salmon/some other protein, brown rice, and broccoli/carrot/sweet potato. I dont this for every meal, but I will usually eat it about 50% of the meals I eat, and I eat twice a day. I am not perfect like the buffdudes after all.
    After starting this routine, I have noticed significant changes. I have more energy, less apatite cravings, and slightly more mental focus. Realize, understanding what a healthy diet consists of is only half the battle. Actually implementing it, and getting yourself to accept it mentally is the other half.
    When it comes to fitness, diet is the key.

  • Do not forget the genetic background, nutrient absorption, hormone balance! It depends on these things what, when and how much we eat! A white boy will never have a tooth like yours, they can eat as much calcium they want! Never!

  • One of my favourite quotes by Lao Tzu goes like this; He who conquers others is strong. He who conquers himself is mighty. ���� Stay mighty people.

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I agree preparing multiple meals ahead of time really helps but don’t do 5 days worth of cooked meat. 3 days max or it gets nasty after that

  • Great video, but what about the millions of us who are Diabetic, pre-diabetic, or as I am; previous Diabetic. I was Diabetic until I started the Ketogenic way of eating, and losing over 100lbs.
    I’m going 65, and work out almost every day, trying to build decent muscle mass. I eat a “fatty” breakfast before working out (3-eggs, with organic sausage, baby spinach, and extra coconut oil).
    Following the workout, I have my recovery drink.. Whey protein, with MCT oil, Collagen Peptides, Creatine Monohydrate, and Gelatin Collagen. And then consume a small meal that includes low, G.I., carbs. Dinner involves very few, if any carbs, again; low G.I.

  • Btw, people should be applauding (via like comment and subscribe) this man for not being like legit EVERY other youtuber with long intros, wordy explanations, and generally making videos longer for their own success. this guy needs our support instead of corrupt little asshats! Or people like him will never prevail on YouTube! Thanks again for what you do!

  • Is it ok to fill up on vegetables? For example, tonight I had a small steak, a small portion of brown rice, and pile of baked brussels sprouts.