Clean eating: your key to weight loss, disease prevention and overall health. Thinking about a clean eating diet? New York Times bestselling author, Dr. Ian K. Smith, teaches you the benefits of clean eating and how to implement it in your own lives. His new book, The Clean 20: 20 Foods, 20 Days, Total Transformation focuses on twenty clean foods from avocado to whole wheat pasta and everything in between so that you can easily find, prepare and incorporate the right foods that satisfy your palate and your body’s nutritional demands. Check out Dr. Ian’s selection of some of the 20 clean foods from his book to prepare a powerful breakfast, lunch and dinner from a typical day on the Clean 20 plan. To learn more about the diet book, visit: ShredLife.com or join the community of clean eaters online! Facebook Group: TheClean20
My top 4 strategies for fat loss that work with any diet or macro breakdown.. Subscribe here:. ‣ http://bit.ly/subjeffnippard. My science explained video on body recomposition: https://www.youtube.com/watch?v=wkBtHOBmpb0. Can You Build Muscle in a Caloric Deficit? https://www.youtube.com/watch?v=EuUh0fkmbyU. Watch my most popular science videos: https://www.youtube.com/playlist?list=PLp4G6oBUcv8z7yIq95QM2zVl1h33gfhDr. -- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.strcng.com/programs. 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review). ‣ https://bit.ly/jeffMASS. ‣ Only $25/month (pre-paid yearly). ▹ PEScience Supplements. ‣ https://www.PEScience.com. ‣ Use discount code JEFF to save $$. ▹ RISE Training Gear and Sportwear. ‣ http://rise.ca/jeff. ‣ Use discount code JEFF to save 10%. ▹ Body-Analyser Weight and Bodyfat % Scale. ‣ https://vitagoods.com/jefffit. ‣ Use the above link to save 60% off!. -- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard. SNAPCHAT ‣ http://snapchat.com/add/jeffnippard. FACEBOOK ‣ http://facebook.com/jeffnippard. TWITTER ‣ http://twitter.com/jeffnippard. PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher. -- SOURCES: Scientific References: https://www.researchgate.net/publication/223679624_The_resolution_solution_Longitudinal_examination_of_New_Year’s_change_attempts. https://www.ncbi.nlm.nih.gov/pubmed/25182101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004924/. https://www.ncbi.nlm.nih.gov/pubmed/26803805. https://www.ncbi.nlm.nih.gov/pubmed/18071342. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662831/. This video was inspired by Jacob Schepis’ IG post: https://www.instagram.com/p/BsHUmz7g6MT/. Filmed and edited by me using Final Cut Pro X and Sony A6500. -- About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).. -- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Join Stacey Hawkins, the Queen of Lean and Green for this 5 part series on Mastering Lean and Green Meals, easily. If you’re on Optavia and need help, inspiration or just want to review, you don’t want to miss out on this series. Each episode is just 3 minutes, but provides invaluable information to eat great and keep the weight off forever! For more info visit www.StaceyHawkins.com. Worksheet Downloads:. Stacey’s Week’s Eats Meal Planning Worksheet: https://www.staceyhawkins.com/pages/the-weeks-eats?_pos=1&_sid=736461931&_ss=r. Lean and Green Worksheet: http://optaviamedia.com/pdf/learn/OPTAVIA-Lean-and-Green.pdf. Lean and Green Condiment Sheet: http://optaviamedia.com/pdf/LEARN/OPTAVIA_CondimentSheet.pdf. Lean and Green Vegetable Conversion Sheet: http://optaviamedia.com/pdf/LEARN/OPTAVIA-Vegetarian_Conversion_Chart.pdf
✔ Sign Up Now: http://www.LiveLean20Diet.com. ✔ BLOG POST: http://wp.me/p673Ay-23M. Live Lean Nation, on today’s episode I’m sharing 5 new rules of Live Lean Eating. During my Live Lean journey, I’ve followed many rules when it comes to healthy eating. Most of the rules I still follow today, but others I’ve ditched for more sustainable practices that anyone can do. So today I want to share 5 new rules of Live Lean Eating: ✔ FREE DOWNLOAD: Ultimate Starter Guide to Start Living Lean in 30 Days or Less: http://ow.ly/Sviq1. ✔ MyProtein (US Site) Enter “GOUTHRO” for 20% off: http://ow.ly/JMOsh. ✔ MyProtein (UK Site) Enter “GOUTHROUK” for 10% off:. http://ow.ly/K34um. RESOURCES MENTIONED IN THIS EPISODE: ✔ The Ultimate Live Lean Superpack: http://ow.ly/wIroT. ✔ Live Lean 15 Bodyweight System: http://ow.ly/zNnK6. ✔ Live Lean Afterburn: http://ow.ly/wIrso. ✔ Live Lean Sprint: http://ow.ly/wIruM. ✔ Live Lean Abs: http://ow.ly/wIrwi. ✔ Eat Clean Live Lean Cookbook: http://ow.ly/soCNf. ✔ Team Live Lean: http://ow.ly/soCR2. ✔ Full Blog Post: http://ow.ly/4mWCgu. Thanks for watching. We upload new episodes every week so start living lean with the Live Lean Nation by clicking the SUBSCRIBE button! SUBSCRIBE & LIVE LEAN 365 DAYS A YEAR: ✔ http://ow.ly/tgwcl. CHECK OUT MY FULL CHANNEL FOR MORE VIDEOS: ✔ http://ow.ly/tgwId. CHECK OUT ALL MY PLAYLISTS: ✔ Live Lean Life Vlog Series: http://ow.ly/KG9u300y9sG. ✔ #AskLiveLeanTV Q&A Show: http://ow.ly/4mWCAy. ✔ for Women: http://ow.ly/zewax. ✔ Workout Tips To Live Lean: http://ow.ly/soDVZ. ✔ Nutrition Tips To Live Lean: http://ow.ly/soE2b. ✔ Fat Burning Recipes To Live Lean: http://ow.ly/soEo8. ✔ Fat Blasting Workouts To Live Lean: http://ow.ly/soEiy. ✔ Food Wars: http://ow.ly/soEuB. ✔ #LLTV Q&A: http://ow.ly/soEAr. ✔ Motivation To Live Lean: http://ow.ly/soEJH. Share with your friends: Here’s the link to share: Subscribe Here! http://bit.ly/SubLiveLeanTV. Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos. WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?: ✔ INSTAGRAM: http://www.instagram.com/bradgouthro. ✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness. ✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV. ✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro. ✔ FACEBOOK: http://www.facebook.com/LiveLeanTV. ✔ TWITTER: http://www.twitter.com/bradgouthro. ✔ TWITTER: http://www.twitter.com/LiveLeanTV. ✔TIK-TOK: https://www.tiktok.com/@bradgouthro. https://www.tiktok.com/@jessgouthro. #Nutrition #LiveLeanTV. About Live Lean TV: Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!. Business Enquiries: [email protected] 5 New Rules of Live Lean Eating | LiveLeanTV. https://www.youtube.com/watch?v=9sqPFwvfvBg. Live Lean TV. http://www.youtube.com/LiveLeanTV
Whether you want to learn how to lose weight, gain energy, or simply feel better, clean eating can be a super helpful guide.. When I initially decided to stop dieting, eat better and focus on nourishment, I used clean eating as my guide (that’s where the name Clean & Delicious came from) and I’ve since had a lot of people ask me what exactly does it mean to eat clean.. Of course, ‘eating clean’ means different things to different people but ultimately, it’s a step by step approach to improving the quality of the foods that you’re eating so that you can be in charge of your energy and your health and in this video I am sharing MY definition of eating clean.. READ THE WRITTEN BLOG HERE: http://tinyurl.com/zueknll. OTHER HELPFUL C+D VIDEOS: Meal Prep 101: https://youtu.be/C9V585NmuKo. My Fridge Tour: https://youtu.be/hkEZbXRMGhA. Trader Joe’s Grocery Haul: https://youtu.be/LGNdNMqhNto. 4 Types of Eating: https://youtu.be/Fk3Cq4Vh40s. LET’S CONNECT:. Blog: http://cleananddelicious.com. FaceBook: https://www.facebook.com/CleanAndDeliciousWithDaniSpies/. Instagram: https://www.instagram.com/clean_and_delicious/. Twitter: https://twitter.com/DaniSpies. Pinterest: https://www.pinterest.com/danispies/
Today’s video I break down my TOP 5 RULES you need to know if you want to build muscle and STAY LEAN year around and maintain six pack abs.. I talk diet, meal timing, training and recovery to help you optimize your fitness journey and gain quality muscle in the process! Building muscle while eating at maintenance or a calorie DEFICIT is totally possible. I’ve been doing it for years and explain exactly how it’s done.. Hope you enjoy the video and can utilize some of these tips in your daily routine!. ��FOLLOW ME ��. [email protected] https://www.instagram.com/willtenny/. https://willtennyson.ca/
Looking to get a lean body? Here are 5 tips for getting a lean body that you can implement right now and starting results.. Subscribe here https://www.youtube.com/subscription_center?add_user=shockingfit. If you want more tips for getting lean check out this video. https://youtu.be/diBTJ9L8jQg. If you’re a busy entrepreneur or a professional and you’d like to work with me go to https://go.tomic.com/mentoring-tips-for-getting-a-lean-body. There you will see the results from my mentoring program and apply to work with me.. About the video: Getting a lean body and staying lean ultimately comes down to habits. More specifically, it comes down to implementing proper training, nutrition, and recovery systems. The first step in this process is becoming self-aware and being able to see all the current behaviors related. Once we know our default, we can start making changes to get the physique and health we want.. In this video, I share 5 tips for getting a lean body that will make you more aware of what needs to change, help you stay consistent, reach your fitness goals, and make this a sustainable lifestyle.. Links: IG: https://www.instagram.com/mariotomich/. Free training: https://www.tomic.com/masterclass. About Me: My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals take their physique to the next level so they can perform at their best.. Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.. Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.. #lowbodyfat #gettinglean #fitness. Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.
Clean eating: your key to weight loss, disease prevention and overall health. Thinking about a clean eating diet? New York Times bestselling author, Dr. Ian K. Smith, teaches you the benefits of clean eating and how to implement it in your own lives. His new book, The Clean 20: 20 Foods, 20 Days, Total Transformation focuses on twenty clean foods from avocado to whole wheat pasta and everything in between so that you can easily find, prepare and incorporate the right foods that satisfy your palate and your body’s nutritional demands. Check out Dr. Ian’s selection of some of the 20 clean foods from his book to prepare a powerful breakfast, lunch and dinner from a typical day on the Clean 20 plan. To learn more about the diet book, visit: ShredLife.com or join the community of clean eaters online! Facebook Group: TheClean20
My top 4 strategies for fat loss that work with any diet or macro breakdown.. Subscribe here:. ‣ http://bit.ly/subjeffnippard. My science explained video on body recomposition: https://www.youtube.com/watch?v=wkBtHOBmpb0. Can You Build Muscle in a Caloric Deficit? https://www.youtube.com/watch?v=EuUh0fkmbyU. Watch my most popular science videos: https://www.youtube.com/playlist?list=PLp4G6oBUcv8z7yIq95QM2zVl1h33gfhDr. -- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.strcng.com/programs. 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review). ‣ https://bit.ly/jeffMASS. ‣ Only $25/month (pre-paid yearly). ▹ PEScience Supplements. ‣ https://www.PEScience.com. ‣ Use discount code JEFF to save $$. ▹ RISE Training Gear and Sportwear. ‣ http://rise.ca/jeff. ‣ Use discount code JEFF to save 10%. ▹ Body-Analyser Weight and Bodyfat % Scale. ‣ https://vitagoods.com/jefffit. ‣ Use the above link to save 60% off!. -- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard. SNAPCHAT ‣ http://snapchat.com/add/jeffnippard. FACEBOOK ‣ http://facebook.com/jeffnippard. TWITTER ‣ http://twitter.com/jeffnippard. PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher. -- SOURCES: Scientific References: https://www.researchgate.net/publication/223679624_The_resolution_solution_Longitudinal_examination_of_New_Year’s_change_attempts. https://www.ncbi.nlm.nih.gov/pubmed/25182101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004924/. https://www.ncbi.nlm.nih.gov/pubmed/26803805. https://www.ncbi.nlm.nih.gov/pubmed/18071342. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662831/. This video was inspired by Jacob Schepis’ IG post: https://www.instagram.com/p/BsHUmz7g6MT/. Filmed and edited by me using Final Cut Pro X and Sony A6500. -- About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).. -- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Join Stacey Hawkins, the Queen of Lean and Green for this 5 part series on Mastering Lean and Green Meals, easily. If you’re on Optavia and need help, inspiration or just want to review, you don’t want to miss out on this series. Each episode is just 3 minutes, but provides invaluable information to eat great and keep the weight off forever! For more info visit www.StaceyHawkins.com. Worksheet Downloads:. Stacey’s Week’s Eats Meal Planning Worksheet: https://www.staceyhawkins.com/pages/the-weeks-eats?_pos=1&_sid=736461931&_ss=r. Lean and Green Worksheet: http://optaviamedia.com/pdf/learn/OPTAVIA-Lean-and-Green.pdf. Lean and Green Condiment Sheet: http://optaviamedia.com/pdf/LEARN/OPTAVIA_CondimentSheet.pdf. Lean and Green Vegetable Conversion Sheet: http://optaviamedia.com/pdf/LEARN/OPTAVIA-Vegetarian_Conversion_Chart.pdf
✔ Sign Up Now: http://www.LiveLean20Diet.com. ✔ BLOG POST: http://wp.me/p673Ay-23M. Live Lean Nation, on today’s episode I’m sharing 5 new rules of Live Lean Eating. During my Live Lean journey, I’ve followed many rules when it comes to healthy eating. Most of the rules I still follow today, but others I’ve ditched for more sustainable practices that anyone can do. So today I want to share 5 new rules of Live Lean Eating: ✔ FREE DOWNLOAD: Ultimate Starter Guide to Start Living Lean in 30 Days or Less: http://ow.ly/Sviq1. ✔ MyProtein (US Site) Enter “GOUTHRO” for 20% off: http://ow.ly/JMOsh. ✔ MyProtein (UK Site) Enter “GOUTHROUK” for 10% off:. http://ow.ly/K34um. RESOURCES MENTIONED IN THIS EPISODE: ✔ The Ultimate Live Lean Superpack: http://ow.ly/wIroT. ✔ Live Lean 15 Bodyweight System: http://ow.ly/zNnK6. ✔ Live Lean Afterburn: http://ow.ly/wIrso. ✔ Live Lean Sprint: http://ow.ly/wIruM. ✔ Live Lean Abs: http://ow.ly/wIrwi. ✔ Eat Clean Live Lean Cookbook: http://ow.ly/soCNf. ✔ Team Live Lean: http://ow.ly/soCR2. ✔ Full Blog Post: http://ow.ly/4mWCgu. Thanks for watching. We upload new episodes every week so start living lean with the Live Lean Nation by clicking the SUBSCRIBE button! SUBSCRIBE & LIVE LEAN 365 DAYS A YEAR: ✔ http://ow.ly/tgwcl. CHECK OUT MY FULL CHANNEL FOR MORE VIDEOS: ✔ http://ow.ly/tgwId. CHECK OUT ALL MY PLAYLISTS: ✔ Live Lean Life Vlog Series: http://ow.ly/KG9u300y9sG. ✔ #AskLiveLeanTV Q&A Show: http://ow.ly/4mWCAy. ✔ for Women: http://ow.ly/zewax. ✔ Workout Tips To Live Lean: http://ow.ly/soDVZ. ✔ Nutrition Tips To Live Lean: http://ow.ly/soE2b. ✔ Fat Burning Recipes To Live Lean: http://ow.ly/soEo8. ✔ Fat Blasting Workouts To Live Lean: http://ow.ly/soEiy. ✔ Food Wars: http://ow.ly/soEuB. ✔ #LLTV Q&A: http://ow.ly/soEAr. ✔ Motivation To Live Lean: http://ow.ly/soEJH. Share with your friends: Here’s the link to share: Subscribe Here! http://bit.ly/SubLiveLeanTV. Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos. WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?: ✔ INSTAGRAM: http://www.instagram.com/bradgouthro. ✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness. ✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV. ✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro. ✔ FACEBOOK: http://www.facebook.com/LiveLeanTV. ✔ TWITTER: http://www.twitter.com/bradgouthro. ✔ TWITTER: http://www.twitter.com/LiveLeanTV. ✔TIK-TOK: https://www.tiktok.com/@bradgouthro. https://www.tiktok.com/@jessgouthro. #Nutrition #LiveLeanTV. About Live Lean TV: Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!. Business Enquiries: [email protected] 5 New Rules of Live Lean Eating | LiveLeanTV. https://www.youtube.com/watch?v=9sqPFwvfvBg. Live Lean TV. http://www.youtube.com/LiveLeanTV
Whether you want to learn how to lose weight, gain energy, or simply feel better, clean eating can be a super helpful guide.. When I initially decided to stop dieting, eat better and focus on nourishment, I used clean eating as my guide (that’s where the name Clean & Delicious came from) and I’ve since had a lot of people ask me what exactly does it mean to eat clean.. Of course, ‘eating clean’ means different things to different people but ultimately, it’s a step by step approach to improving the quality of the foods that you’re eating so that you can be in charge of your energy and your health and in this video I am sharing MY definition of eating clean.. READ THE WRITTEN BLOG HERE: http://tinyurl.com/zueknll. OTHER HELPFUL C+D VIDEOS: Meal Prep 101: https://youtu.be/C9V585NmuKo. My Fridge Tour: https://youtu.be/hkEZbXRMGhA. Trader Joe’s Grocery Haul: https://youtu.be/LGNdNMqhNto. 4 Types of Eating: https://youtu.be/Fk3Cq4Vh40s. LET’S CONNECT:. Blog: http://cleananddelicious.com. FaceBook: https://www.facebook.com/CleanAndDeliciousWithDaniSpies/. Instagram: https://www.instagram.com/clean_and_delicious/. Twitter: https://twitter.com/DaniSpies. Pinterest: https://www.pinterest.com/danispies/
Today’s video I break down my TOP 5 RULES you need to know if you want to build muscle and STAY LEAN year around and maintain six pack abs.. I talk diet, meal timing, training and recovery to help you optimize your fitness journey and gain quality muscle in the process! Building muscle while eating at maintenance or a calorie DEFICIT is totally possible. I’ve been doing it for years and explain exactly how it’s done.. Hope you enjoy the video and can utilize some of these tips in your daily routine!. ��FOLLOW ME ��. [email protected] https://www.instagram.com/willtenny/. https://willtennyson.ca/
5 Rules for Eating Lean. Nutrition. 2014-04-16 | By: Snap Fitness You’ve heard the saying “abs are made in the kitchen.” It’s true! When it comes to losing weight, eating right is the hardest part. You can work out regularly, but you won’t get the results unless you have a healthy diet. Whole grains, legumes, lean meats and unsweetened low-fat dairy are other items considered to be less calorie dense and should anchor your get-lean diet.
Your move: When preparing items like salads, pasta, soups, chili, oatmeal and stir-frys, look for ways to incorporate plenty of low-energy-density foods to boost volume. Clean eating is about more than just getting lean; it’s about making choices that promote optimum long-term health for your body. Getting clean might just mean tweaking what you’re doing now, or it might require you to turn over a whole new leaf. In either case, here are 10 solid rules to keep in mind while you consider the change. NEW Easy Sustainable Diet Rules To Live Lean FOREVER: Live Lean Nation, on today’s episode I’m sharing 5 new rules to live lean eating..
During my Live Lean journey, I’ve followed many rules when it comes to healthy eating. Most of the rules I still follow today, but others I’ve ditched for more sustainable practices that anyone can do. 5 Food Rules To Stay Energetic, Lean, Healthy. I specialize in helping people lose weight, keep it off and stay at their absolute best.
A common question I get is about my food rules and my thoughts about dieting and meal plans. So, I came up with 5 Food Rules To Stay Energetic, Lean, Healthy. There’s a lot of information out there on how to lose weight and get a ripped six-pack—and much of it is contradictory. You see, most fast fat loss tips will help you drop the pounds, but it. Your macros will consist of, 5% of carbs, 20% protein and 75% fat.
Protein will be about, your body-weight x 1=? Carbohydrates will be at 55 grams and Fats will be between 100-120 grams. Do this for 7 days and on your 7th day have a 4 hour cheat day window. Eat anything you want. The following day go back to eating only 30–55 grams of carbs a day.
The 5 Rules of Eating for Muscle: Prioritize nutrient density: Eat real food Feed at regular intervals 3-5 meals/ day Don’t go overboard with your protein intake Eat some fat and cholesterol Eat. Clean eating is way of eating that focuses on fresh, natural foods. This article explains what clean eating is and shares 11 simple ways clean up your diet.
It’s a good idea to visit a dietitian for a meal plan that is customized to your preferences, lifestyle, medical conditions and food allergies; however, in the meantime, the NIH lists some lean meal plan ideas that can help guide you. You can also use a calorie tracking service like MyPlate to calculate how many calories you’re eating per day to ensure that you’re not eating too few or too many.
List of related literature:
These rules are flexible because everyone differs slightly in their dietary needs.
These Guidelines emphasize a total diet approach by encouraging us to think holistically about what we eat and drink.
from Nutrition by Paul M. Insel, Don Ross, et. al. Jones & Bartlett Learning, 2016
For example, the basic five food groups recommended by the USDA are represented in the average fast-food cheeseburger, but not in the desirable proportions (i.e., only a small proportion from the fruit and vegetable group, but high proportions of salt and fat).
You see, i wanna build muscle and put some weight on as i wanna get bigger muscle wise and still get those abs out and all that. Shall i still follow this or go for a high protein diet with a caloric surplus of 300 kcal or so
Guys. Eat sufficient protein (it’s more than RDA). Eat sufficient calories (not as hard as it sounds). Get sleep. Exercise with proper form using basic compound exercises, full body, 3 times a week, moderate volume.
I’m 5 ft 7 male 135 lbs with a small amount of muscle at about 15-16% body fat.. I’m cutting and am almost at the body fat I want to be at… once I hit that goal I’m undecided whether I should try to “maingain” or “lean bulk” any recommendations?
How can you train all muscles twice a week? I have so much time in the evenings. I have one hour to get my work out in. Legs, shoulders, arms, chest. That’s 4 main sets. There’s 7 days in a week. I’m a beginner. Asking for a friend. I’m confused.
Will, hold up products longer and tell us what they are. What do you use for pizza bottoms, cedar bakery pitas is the best I got. Information: 10 Humor: 10 Personality: 10 Intro Drama: 10 stars!
Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.
Clean Food = Whole Foods. Whole Foods as in whole intact foods. Nothing isolated from a food, like extracted sugar and oil. That’s what true clean food is, and true clean food is the only food according to science, that can reverse heart disease, the leading killer of humans.
It’s still surprise me just how many people do not know about Custokebon Secrets (just google search it) although many people lost tons of weight using it. Thanks to my pal who told me about this. I have lost lots of fat.
Interesting. Most people know about losing weight slowly to maintain it. Never thought of it for muscle growth. Makes so much sense though. Great content! Thanks!
For all the naysers… get the book and read through it. He recommends whole grain oats for the oatmeal… not the quaker crap. You are given choices for each meal, and as far as the snacks, 1/2 of a cucumber and 2tbls hummus is not gonna make you fat. I am actually starting meal plan tomorrow. I usually eat healthy anyway, but since Thanksgiving I slacked off. So I wanted a reset on my system.
Did a ghost move that vitamin c bottle at 12:50?? Ive watched it 10 times and still can figure out how it just moves away from his hand before he grabbed it
You’ve only gained 9 lbs over 3 years, but you’re muscle looks like you’ve gained 20 lbs.
How do you do that? I’m struggling gaining weight. I want to gain 20 lbs to be 170, but if I can gain 10 with pure muscle like you I’d much rather do that… Any tips?!?!
Just made this and ate half of the recipe as my dinner. I CANNOT believe the volume of food for under 500 calories that was. What an insane recipe! Saving this one for sure.
I would recommend not getting much of your calories from sausages, and other processed meat sources, instead use raw meat and make your own:) Also “sugar-free” stuff its just a marketing trick for your brain to think its “okay”, it’s NOT! Sugar replacements are mostly just as bad or even worse than sugar since its just another form of simple carbs, which turn into glucose in your blood, without having any real benefit, other than being carbs. Other than that, you can stay somewhat lean even on MacDonalds, assuming you spend more caloreis than you consume.. but lean doesn’t always mean healthy, so think about it:) Being able to stay healthy long-term is the key to success!
I want to hear more about why you stopped IF. I’ve been doing it for 2 years and I lost a bunch of weight but now I’m trying to gain weight (muscle) because I’m lifting more and wonder if intermittent fasting is still in line with my current goals.
thank you I really enjoyed watchin your video. We as humans should be making our information known to all, not just paying customers, thank you for this wonderful shared knowledge, I will incorporate these changes into my life style as I continue my journey of self improvement, much love and gratitude to all who were involved in passing this message to all.
Shepherd’s Pie uses lamb (the bomb!!!!), Cottage Pie uses beef. Not sure what minced chicken/turkey would be… Ornithologists Pie??? Some good food tips here dude. Thanks!!
Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.
U literally can’t gain muscle in a deficient. It’s a fact. Your body won’t prioritize muscle recovery and instead you’ll loose muscle by breaking them down. Also u look great bro but 9 pounds of muscle over a year and a half is pretty slow unless ur hyper advanced. Maybe u are which then congratulations for continuing the gains. It’s been my first year of lifting and I gained 20-25lbs of muscle and 10lbs of fat. I couldn’t imagine it taking three years to get where I am now
Wait. So if my intake is 2.200 calories, all I need to do is just keep eating until hit that and I will gaing muscle???? Wow (I know I have to eat mostly protein)
Very informative bro. I am still struggling with social events I cannot control myself at buffet restaurant. I do skip breakfast as my normal routine once my company have a trip i always mess up with restaurant breakfast and buffet.
Morning i do oats protein powder raisindry strawberry frozen blender with water no milk go gym around 12 to 3 pm ye 3hours.. 6 days a week, do a pure protein shake right after, 4 eggs omelet when i come home with pink salt oregano, Evening i do white rice cant handle brown any longer with chicken/meat broccoli and same couple hours later, before bed i eat 20-30grams dark chocolate 85% To be honest i have no idea if this diet is ok any help would be appreciated male age 40
You’re only person whom actually likes flavour, Shepherds pie I recommended that to Brian Shaw, Don’t understand why weight lifters in bland food… Same with Rice, Chicken, Just make healthy curry sauce that isn’t too hot. Not fattening at all I could eat that everyday on Rice and Chicken it is lovely.
You are an amazing motivational speaker! I love the way you present the fact that the pathway to the goal must be enjoyable in order for it to be sustainable. Excellent video.
Im starting it and i feel good af, cut out all processed foods from diet except some no sugar natural PB, some small toasts only for breakfast… i dont really wanna lose weight nor gain but i can feel the difference in my muscle toning already (i exercise a lot too)
God wants us to eat how He makes, not what the machines or people make.That is so simple!!! I do not know why people invented processed food. Processed food is for emergency only.
Such great information! This year I really want to change my mindset on food, I need to stop the endless “diet” cycle and just worry about feeding my body. You have a new follower!
1) whole planed based foods2) fresh meet and raw fish (of course cock it or eat it raw (sashimi)3) Use a lot of natural spices to make it delicious (salt is ok, pepper, mint, vinegar…)4) water, coffee, all kind of herb or real tea (chamomile, peppermint, rosebud, white, green, yellow tea)That is all you ever need (kind of paleo)
Dani, I’m sooo new at this! ��Thank you so much for making this video informative, detailed, interesting to watch, and very easy to understand! Glad to share it and subscribe to your channel!��
Hi Dani��I’m new to your channel and am going to try to eat cleaner. Old habits are so hard to break, so it can be a bit scary. I’m looking forward to learning from you��
I don’t know where to start Dani I eat fast food to often but I do cook at home but it’s mostly breakfast & lunch I eat unhealthy dinner is eaten at Home ������ I need a nutritionist
I am so ready to make changes and I get overwhelmed by the the info out there. I ran across one of your videos! This is a God send! Today starts my baby steps to making healthier choices! I’m excited! God’s timing is always perfect!
“Hi guys”…? I´m not a guy 😉 I just think this is a funny expression. Anyway, thank you for your video. Do you have an education in this area? I have always eaten various foods and very little fast foods. I just love not to think so much about food and instead prepare and enjoy!
I would go with raw milk. I believe the process that milk goes through is the cause of our issues. If your body doesn’t recognize the modified version, it makes sense that it will eventually cause a problem. Also, there are better cereals than oatmeal such as buckwheat. It tastes great too and is very versatile. There are a lot of ancient grains that have more nutritional content. Sugar is sugar…if it causes a spike, there will be a crash. When this happens it’s problem for all of us who want to stop causing damage to our cells and create more and more inflammation in our bodies. I admire what Dr. Ian is doing. Compared to most of our diets, you can’t go wrong with the Clean 20.
A good rule of thumb in making food choices: read the label on food, if you can’t go to the grocery store and get each individual ingredient, leave it alone.
You see, i wanna build muscle and put some weight on as i wanna get bigger muscle wise and still get those abs out and all that. Shall i still follow this or go for a high protein diet with a caloric surplus of 300 kcal or so
Finally someone who says that you dont need to be in a caloric surplus to build muscle. you just need to meet your protein macros when building.
Talk about beating a dead horse…
Guys. Eat sufficient protein (it’s more than RDA). Eat sufficient calories (not as hard as it sounds). Get sleep.
Exercise with proper form using basic compound exercises, full body, 3 times a week, moderate volume.
…and do D-bol like this fella.
I’m 5 ft 7 male 135 lbs with a small amount of muscle at about 15-16% body fat.. I’m cutting and am almost at the body fat I want to be at… once I hit that goal I’m undecided whether I should try to “maingain” or “lean bulk” any recommendations?
How can you train all muscles twice a week? I have so much time in the evenings. I have one hour to get my work out in. Legs, shoulders, arms, chest. That’s 4 main sets. There’s 7 days in a week. I’m a beginner. Asking for a friend. I’m confused.
Will, hold up products longer and tell us what they are. What do you use for pizza bottoms, cedar bakery pitas is the best I got. Information: 10 Humor: 10 Personality: 10 Intro Drama: 10 stars!
Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.
“A dirty bulk is a lot like texting your ex. You end up putting something toxic in your mouth and doing a lot more harm than good.” #classic
Clean Food = Whole Foods. Whole Foods as in whole intact foods. Nothing isolated from a food, like extracted sugar and oil. That’s what true clean food is, and true clean food is the only food according to science, that can reverse heart disease, the leading killer of humans.
It’s still surprise me just how many people do not know about Custokebon Secrets (just google search it) although many people lost tons of weight using it. Thanks to my pal who told me about this. I have lost lots of fat.
Interesting. Most people know about losing weight slowly to maintain it. Never thought of it for muscle growth. Makes so much sense though. Great content! Thanks!
For all the naysers… get the book and read through it. He recommends whole grain oats for the oatmeal… not the quaker crap.
You are given choices for each meal, and as far as the snacks, 1/2 of a cucumber and 2tbls hummus is not gonna make you fat. I am actually starting meal plan tomorrow. I usually eat healthy anyway, but since Thanksgiving I slacked off. So I wanted a reset on my system.
Did a ghost move that vitamin c bottle at 12:50??
Ive watched it 10 times and still can figure out how it just moves away from his hand before he grabbed it
You’ve only gained 9 lbs over 3 years, but you’re muscle looks like you’ve gained 20 lbs.
How do you do that? I’m struggling gaining weight. I want to gain 20 lbs to be 170, but if I can gain 10 with pure muscle like you I’d much rather do that… Any tips?!?!
Just made this and ate half of the recipe as my dinner. I CANNOT believe the volume of food for under 500 calories that was. What an insane recipe! Saving this one for sure.
I would recommend not getting much of your calories from sausages, and other processed meat sources, instead use raw meat and make your own:) Also “sugar-free” stuff its just a marketing trick for your brain to think its “okay”, it’s NOT! Sugar replacements are mostly just as bad or even worse than sugar since its just another form of simple carbs, which turn into glucose in your blood, without having any real benefit, other than being carbs. Other than that, you can stay somewhat lean even on MacDonalds, assuming you spend more caloreis than you consume.. but lean doesn’t always mean healthy, so think about it:) Being able to stay healthy long-term is the key to success!
I want to hear more about why you stopped IF. I’ve been doing it for 2 years and I lost a bunch of weight but now I’m trying to gain weight (muscle) because I’m lifting more and wonder if intermittent fasting is still in line with my current goals.
thank you I really enjoyed watchin your video. We as humans should be making our information known to all, not just paying customers, thank you for this wonderful shared knowledge, I will incorporate these changes into my life style as I continue my journey of self improvement, much love and gratitude to all who were involved in passing this message to all.
Leto seems to be the hot diet right now. And the few people I know who are on it say they feel better than they ever have. What is your opinion
Shepherd’s Pie uses lamb (the bomb!!!!), Cottage Pie uses beef. Not sure what minced chicken/turkey would be… Ornithologists Pie??? Some good food tips here dude. Thanks!!
Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.
U literally can’t gain muscle in a deficient. It’s a fact. Your body won’t prioritize muscle recovery and instead you’ll loose muscle by breaking them down. Also u look great bro but 9 pounds of muscle over a year and a half is pretty slow unless ur hyper advanced. Maybe u are which then congratulations for continuing the gains. It’s been my first year of lifting and I gained 20-25lbs of muscle and 10lbs of fat. I couldn’t imagine it taking three years to get where I am now
Wait. So if my intake is 2.200 calories, all I need to do is just keep eating until hit that and I will gaing muscle???? Wow (I know I have to eat mostly protein)
Very informative bro. I am still struggling with social events I cannot control myself at buffet restaurant. I do skip breakfast as my normal routine once my company have a trip i always mess up with restaurant breakfast and buffet.
Morning i do oats protein powder raisindry strawberry frozen blender with water no milk go gym around 12 to 3 pm ye 3hours.. 6 days a week, do a pure protein shake right after, 4 eggs omelet when i come home with pink salt oregano,
Evening i do white rice cant handle brown any longer with chicken/meat broccoli and same couple hours later, before bed i eat 20-30grams dark chocolate 85%
To be honest i have no idea if this diet is ok any help would be appreciated male age 40
You’re only person whom actually likes flavour, Shepherds pie I recommended that to Brian Shaw, Don’t understand why weight lifters in bland food… Same with Rice, Chicken, Just make healthy curry sauce that isn’t too hot. Not fattening at all I could eat that everyday on Rice and Chicken it is lovely.
You are an amazing motivational speaker! I love the way you present the fact that the pathway to the goal must be enjoyable in order for it to be sustainable. Excellent video.
Im starting it and i feel good af, cut out all processed foods from diet except some no sugar natural PB, some small toasts only for breakfast… i dont really wanna lose weight nor gain but i can feel the difference in my muscle toning already (i exercise a lot too)
God wants us to eat how He makes, not what the machines or people make.That is so simple!!! I do not know why people invented processed food. Processed food is for emergency only.
Such great information! This year I really want to change my mindset on food, I need to stop the endless “diet” cycle and just worry about feeding my body. You have a new follower!
1) whole planed based foods2) fresh meet and raw fish (of course cock it or eat it raw (sashimi)3) Use a lot of natural spices to make it delicious (salt is ok, pepper, mint, vinegar…)4) water, coffee, all kind of herb or real tea (chamomile, peppermint, rosebud, white, green, yellow tea)That is all you ever need (kind of paleo)
Dani, I’m sooo new at this! ��Thank you so much for making this video informative, detailed, interesting to watch, and very easy to understand! Glad to share it and subscribe to your channel!��
Hi Dani��I’m new to your channel and am going to try to eat cleaner. Old habits are so hard to break, so it can be a bit scary. I’m looking forward to learning from you��
I don’t know where to start Dani I eat fast food to often but I do cook at home but it’s mostly breakfast & lunch I eat unhealthy dinner is eaten at Home ������ I need a nutritionist
I am so ready to make changes and I get overwhelmed by the the info out there. I ran across one of your videos! This is a God send! Today starts my baby steps to making healthier choices! I’m excited! God’s timing is always perfect!
If you want to loose weight naturally, live free from diseases then attend our upcoming free webinar https://www.facebook.com/events/2862335930555289/
“Hi guys”…? I´m not a guy 😉 I just think this is a funny expression. Anyway, thank you for your video. Do you have an education in this area? I have always eaten various foods and very little fast foods. I just love not to think so much about food and instead prepare and enjoy!
I would go with raw milk. I believe the process that milk goes through is the cause of our issues. If your body doesn’t recognize the modified version, it makes sense that it will eventually cause a problem. Also, there are better cereals than oatmeal such as buckwheat. It tastes great too and is very versatile. There are a lot of ancient grains that have more nutritional content. Sugar is sugar…if it causes a spike, there will be a crash. When this happens it’s problem for all of us who want to stop causing damage to our cells and create more and more inflammation in our bodies. I admire what Dr. Ian is doing. Compared to most of our diets, you can’t go wrong with the Clean 20.
A good rule of thumb in making food choices: read the label on food, if you can’t go to the grocery store and get each individual ingredient, leave it alone.