4 Ideas to Enhance Your Muscle Mass Building Diet With Kris Gethin


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Video taken from the channel: Kris Gethin

The Ultimate Kris Gethin Muscle-Building Meal Plan Progressing Your Diet. Progression is the name of the game, so as you add muscle mass, you’re going to have to adjust your diet. This is a good thing! As you build muscle, your calorie requirements change because there is more muscle to support. When Kris does eat fruit, he generally steers towards berries more than anything else, for the antioxidants.

The pineapples add some great digestive enzymes to help break the Muscle Mush down and absorb the nutrients from the recipe. Kris has B-type blood, so he chooses walnuts when adding nuts to a recipe. Kris Gethin is the CEO of Kaged Muscle, the master of transformations, an author, and has been ranked the 2nd best natural bodybuilder in the world! View all by Kris Gethin » 5 Comments + Post Comment. 84 videos Play all Kris Gethin’s 12-Week Muscle-Building Trainer sport program Agility Training for Athletes Duration: 12:22. overtimeathletes 175,467 views.

Drink 1-2 gallons of water per day. Keep a gallon size jug of water with you. Cook all your meals the night before.

This will save you time in the morning. Grill your food. This reduces the amount of fat you consume. Measure your food with a scale or compare it to the size of your fist.

I’m Kris Gethin, the CEO of KAGED MUSCLE, and you’re about to see me embark on an 8-Week Muscle-Building Trainer. This is the best program that I have done yet, and I believe it’s the best available from any other company, website, or publication. Millions of viewers and thousands of unbelievable transformations from. “My nutritional protocol is balanced with healthy fats such as avocado, MCTs, egg yolks and various nuts and seeds,” says Kris. “I eat a lot of organic fibrous carbs, complex carbs, and lean protein sources. I eat around six meals per day for several days of the week, and intermittently fast a couple of days per week for autophagy purposes.

EDIT: Also, check the post above. You wouldn’t have to worry about a lot of things if you just had a flexible diet, while meeting your macro minimums/preference and calorie target. You’d also suffer from less pallet fatigue from eating the same day in and day out. However, pallet fatigue on a cut probably isn’t a problem.

More from Kris Gethin’s 8-WEEK Hardcore Program: This content is supplied and sponsored by Kaged Muscle. The information provided is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. In this video, I discuss Fat Loss and tips I use to lose weight fast. If you want a better physique, try practicing the tips I give you in this video.


List of related literature:

Karlsson J, Saltin B: Diet, muscle Calcium Intake: NIH Consensus glycogen and endurance performance.

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

3. limit dietary vitamin D intake.

“Lippincott Q&A Review for NCLEX-RN” by Diane Billings, Desiree Hensel
from Lippincott Q&A Review for NCLEX-RN
by Diane Billings, Desiree Hensel
Wolters Kluwer Health, 2016

[102] He changed his physique by eating small meals of egg whites and apples instead of regular food intakes,

“Focus On: 100 Most Popular Male Actors in Hindi Cinema” by Wikipedia contributors
from Focus On: 100 Most Popular Male Actors in Hindi Cinema
by Wikipedia contributors

B. Tell him that the article is true and you recommend supplementing with a whey protein powder immediately after a strength session.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Karlsson J, Saltin B: Diet, muscle glycogen and endurance per

“Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2010

Jason should focus on foods first, and then include moderate amounts of protein supplements if indicated.

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

3) high quality vegetable protein at every meal.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Karlsson J, Saltin B. Diet, muscle glycogen and endurance performance.

“The Sports Medicine Physician” by Sérgio Rocha Piedade, Andreas B. Imhoff, Mark Clatworthy, Moises Cohen, João Espregueira-Mendes
from The Sports Medicine Physician
by Sérgio Rocha Piedade, Andreas B. Imhoff, et. al.
Springer International Publishing, 2019

Tipton KD, Phillips SM: Dietary protein for muscle hypertrophy, Nestle

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

SUPPLEMENTS—Be-Fit (builds muscle tissue), Bodygize (for elasticity in tissues), AminoTech (builds lean muscle tissue), Power Meal (pre-digested protein), WheyFit.

“Reference Guide for Essential Oils” by Connie Higley, Alan Higley
from Reference Guide for Essential Oils
by Connie Higley, Alan Higley
Abundant Health, 1998

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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  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • in the 12 week trainer, you take vitargo with your post workout shake. It contradicts with the fact that not taking carbs after the workout as you have mentioned in this video!!

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • As I started following diet and training plan from *Next Level Diet*, I took my confidence to the next level. Girls finally started noticing me.

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #NextLevelDiet

  • If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called Next Level Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan.

  • kris you told in the evening if we wanna eat fat then cut the carbs because not both together. this means later part of the day are fats allowed

  • ok, so literally the only veg i can stand to eat, without smoothing it, are grean beans, are these as healthy as say brocoli? im eating about 2 cans of cut and rinsed grean beans a day

  • Kris I am a vegetarian what could be a good alternative for salmon or any other non vegetarian protein source? (right now I use eggs, soybeans, skimmed milk, and beans/pulses as my main protein sources). And also are soybeans and milk are going to effect my testestorone levels as people say they are high in astrogen?

  • Taking protein post workout spikes your insulin? Is that really true, or did you mean simple carbs along with the protein would spike insulin??

  • so i weigh 204lbs. 204 times.58 is 118…. I can only eat 118grams of carbs a day. Dont do this dumb shit if you have to lose A lot of wieght. This is an advanced program for advanced lifters

  • Hi kris.
    Shashank here,i saw your all 84 days of training video in mumbai n i want to know that when u take those carnitine?
    In Active rest days or all the training days?

  • this is my best answer i heard from my best trainer i just want to know about delay meal no excuse you right take your meal and go what ever u have work thank you kris gethin im your big fan from uae big hope to meet you in uae and i dont know when my dream will be true

  • Thanks Kris! This was very informative, and answers a lot of the questions that I had for after I shred down and then maintain lower body fat, but still have the ability to gain some muscle. Were you doing more of the MBT style training during that 9 week period?

  • Not a good idea roasting something wrapped with silver paper, you will eat harmful things from silver paper together. Also burnt food gives you cancer. You don’t know or you don’t care? Not putting bad things into your body is the most important thing. Because when those things came into body, a lot of extra energy and nutrition have to be consumed to remove from the body or might end up with serious diseases

  • Kris can you reply me saying “Love you too kids” to this comment ’cause me and friend Ganesh love u so much that we watch your videos daily and remember you at least once in our day. WE LOVE YOU KRIS!!!
    Lots and lots of Love from India!

  • Kudos for flagging up the food waste issue. People in third world countries are starving because we import all their food, then we waste up to 40% of it.

    The best way to counter this is to grow your own and buy local. This reduces the waste, the pollution caused by transport, supports your local economy and provides better, tastier and more nutritious food.

  • Broscience! How come the only people who push the 1 hour window after training are the same people who either sell or are paid to endorse supplements?

  • dear chris, u done a great job, my name is zam, im facing a problem with my under arm fat, how can i reduce it? please give me some tips..

  • They never give up on the 6 meals a day raises your metabolism even though it has been proven that it does not. want to eat 6 times a day…fine, just stop with the metabolism thing already.

  • Kris I am sorry the way you look is to scary & it looks like if a person doesn’t take care of himself if after doing all these training & nutrition you look this I am sure I do not want to do bodybuilding.

  • It would be a shame for you not to shed fat while other typical people are able to shed weight very easily by using Fenoboci Diet Plan (just google search it).

  • After watching both the 12-Week Hardcore Daily Trainer and 12-Week Muscle-Building Trainer I have certain confusions that I would like to get cleared off before I start your awesome inspiring program.

    1)When should I take my Vitargo? After my weight training i.e BEFORE I do my cardio?
    or AFTER I do my cardio??

    2)In the 12-Week Hardcore Daily Trainer I cannot understand how many times do I do my cardio on a REST DAY.
    Do i do it TWICE a day……Once in the morning after I have my breakfast and once at night????
    Or just ONCE a day after I have my my breakfast with NO cardio in the evening???

    Thank You

  • What do any of you recommend to eat with sandwiches? I was thinking of just some cheese maybe tomatoes or letuce all together. Any opinions?

  • When considering eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diets undoubtedly are a risk for your health, especially ones that seriously limit your every day nutritionary intake. While they might generate quick weight loss, these diets are never a long-term solution for your waistline. It is best to look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Kris, this video was awesome. This is exactly what I’m trying to do now in conjunction with DTP. Please create more content like this!

  • Blend 2 scope of whey protein, 2cups of white rice, 3eggs, then put some milk instead of water..will see what happen after 5days only of consistent taking it with proper workout

  • I like this whiteboard video as it helps in understanding the concept in short amount of time better…..nonetheless, any type of your quick tips are always been extremely helpful. Thank you.

  • really i love your products but can you keep this purcaf in the pre cage only if i wanna take in one day pre cage and in cage and hydra charge thats huge amount of caffeine and in my rest day if i didn’t tak the same amount of caffeine i will have headaches

  • Hi Kris. One question. what if I take whey protein first thing in the morning and then go for cardio and get my breakfast after? would that be the same?

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet*.

  • Kris coming to your point no.4 not eat both carbs and fats in one meal is contrary to you,me,everyone doing from past several years though your statement is convincing but stil lets take a scenario a person needs to ingest 70gm of fats a day so is it okay to ingest all your fats ie 70gm during bedtime with protein. Also we all know increase in body fat is proportional to excess calories so if a person takes carbs and fats together and he is eating under that required caloric intake i suppose he must not gain fat. plzzz rply

  • Hey, Kris! Thanks for dedication and loyalty to all of us, bodybuilding lovers! I’m looking forward to see another training program of you on Bodybuilding. Are you planning to release a new one?

  • With all his scientific bullshit and crazy Doctor exsperiments he sure as shit dosnt seem like super human or bigger and stronger then any other body builder. I mean…..he’s not even a strong man Shaw is…..so explaine this? Just advertising? And matrix bullshit? I smell yes….

  • No need to bulk or cut, it is possible to gain muscle and stay ripped at all times.
    You will eventually reach a point where you can’t get any more gains anyway.
    So many people i know get stuck in bulk mode and then fail in the discipline of cutting, as they can’t stop eating.
    It’s better to discipline yourself into a lifestyle that keeps you ripped 24/7 macros & micros in check

  • Appreciate the videos Kris. Couple of suggestions though:

    1) Please reduce the background music volume. Gets a bit too loud at times.
    2) Instead of putting the seasonings in like that, works better if you marinate the Salmon for like 15-30 mins with the same spices. Gives extra flavor to it. Maybe add some paprika or cayenne pepper for a bit of spice as well.

    Keep the videos coming bruh. Waiting for your beginner series too..:)

  • | Kris Gethin’s Training Programs |
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    ► DTP: http://bbcom.me/2D70HPJ
    ► Man of Iron: http://bbcom.me/2D7PM8t

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    ► Hydra-Charge: http://bbcom.me/2D9a29u
    ► Kasein Protein: http://bbcom.me/2Fnow7I
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  • kris i have question…u say that after workout we dont need carbs just protein isolate,u have in 12weeks hardcore series u have after workout drink isolate with vitargo,can u tell me what uses this Vitargo?thx Zoran

  • I’m wondering how the calories add up according to this program? Based on the calculations from the BB website with a 200lb male following the recommended carbs and proteins, we get approximately 1464 calories (based on 236g protein and 130g of carbs for week one). Surely this is not enough calories for a 200lb person training this intense and doing cardio every single day. Where do the extra calories fall into place? Vegetables?

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called NextLevelDiet really changed my life for the better.

  • Proteins: Eggs, Greek Yogurt, Chicken Thighs
    Carbs: Rice, Potato’s, Pasta
    Fats: Olive Oil, Peanut Butter, Raw Nuts
    Salad: Spinach, Kale, Broccoli

    Combine these and make your daily meals. All relatively cheap and easy to prepare.

    For supps on a budget, whey protein, creatine and a good multivitamin.

    Enjoy your bulking!

  • Sir,
    Really appreciate your support for us.
    Iam a big fan of yours and Hrithik Roshan.
    I want to know the exersise+diet+supplement of Hrithik of his first movie i.e. Kaho Naa Pyaar Hai..
    Bcoz in that movie hrithik has huge bigger arm.
    For so many years (15 yrs) Iam trying to find out this queries..
    But unable to find out.
    Sir You know very personally to Hrithik.

    If you know this then please share with us.
    Love you Sir….

    Gautam Arun

  • Whole Milk, White Rice, Spinach, Eggs, Chicken/Turkey/fish (whatever is cheapest at the time), Oats, and Olive Oil. You can buy of those in bulk (at least 1 week supply each time you go to grocery store). For me, 6 Meals a day for under 45$ per week which isn’t bad for the nutrient demands of our lifestyle

  • How are you going to gain muscle with lots of carbs and just tuna for protein? That’s a recipe to gain a lot of fat. I’d go the classic bodybuilding route… eggs, milk, cheese and ground meat.

  • No matter what your fitness level is, it is possible to attain not less than 10 pounds of muscle in few weeks, and also keep building more along the way once you discover the tricks to improve the muscle growing rate.

  • Good content but the only thing I’m focused on is that dumb ass bull nose ring. Are you trying to look like a weirdo with the gold tooth, tattoos and the post nasal drip? You look like your trying to hard.

  • Eat good….lift good. Sleep good. Find girl friend to help you along the way that’s the key to success. None his crazy advice lol 1.2.3 step process 4 is optional and risking (woman)

  • Great information! I like to hear that you said to do cardio during your bulk. I know people disagree with it because you’re trying to utilize your calories for the targeted muscle group you’re training but in my opinion, if you’re doing exercises such as DTP or H3T. You need to have good cardiovascular strength to finish the workout or else you’re going to give up or hold back on your sets because you can’t breathe.

  • Hi mr gethin, have you ever suffered from piles or can you please give advice to me about this problem. I know fibre is very important and always keep carrots oats and fibrous vegetable in my diet. Thanks

  • Great tips! Need to do better at stretching myself I pretty must ignore it but know I need it. Thanks for the reminders! I know people put hydra-charge in gallon of water for siping throughout the day but BCAA and glutamine last in water all day? thought they needed to be drank down when mixed?

  • I finished two servings of pasta in a bowl with two cans of tuna and some mayonnaise with some chopped onions and some diced pickles. 54g protein about 200g carbs…while watching this video

  • When I put in my body fat % the calculator says 140g carbs which is very less for me. When I just use my body weight it’s shows 180g carbs which is enough for me. What should I do?

  • Please keep these coming Kris! This was super helpful and informative especially going I’ll be starting my bulking phase in a couple of weeks.

  • Hi Kris,

    I have not find any link to download nutrition plan for this program. could you please share it or please let me know where i can find it?

  • Hi everyone, i been following this 4weekd2shred program. Can someone please help me with what can replace 2 egg whites? as im allergic to Egg and Also Veggie… please if someone can point me to the right nutrition instead of Egg Whites.. thanks in advance:)

  • love your book. Nothing is more important than the company you choose! Hangout with healthy people and it becomes normal to make healthy lifestyle choices.

  • This nutrition plan is approximately 60% rubbish. No scientific evidence whatsoever. Probably the only thing he gets right is the macro ratios and sufficient but low calories.

  • Kris you are my motivation but Why no carbs PW?, they do not sedate growth hormones and you used carbs (vitargo) pw on the first 12 week trainer

  • Bulking on a “budget” �� yeah right. The fact that you started out the video with casein is dumb. Who’s gonna spend extra money on casein on top of their regular whey, and the expense of their food? Why waste money on casein when you need food? You guys are funny.

  • Excelent tips, as always, Kris! I’m vegan but I still found some valuable tips in here. Your experience and your way of explaining are a perfect blend.

  • I m reading your program and thinking how to adapt to do it at home cuz don’t go to the gym but very excited cuz is hard for me to gain mass being a ectomorph.

  • I have a question. Im 85 kg, how many carb must i have in week one. Must i do 85x 0.65= just 55 gram. I thingk this is wrong. So i calcullate to lb 189lb x 0.65

  • I get so tight of the background musics from his videos, especially the good informative ones, please tell the editors to not even put any music.

  • sir what will be the standard weight(in gram) of foods in a plate….per meal whether i’m in bulking phase or loosing phase?…..have doubt…still asking you

  • Let us what you think about Kris Gethin’s new training program.
    Kris Gethin’s Pre-Intra-Post Supplement Stack ► http://bbcom.me/2nIqbhW

  • Eating high glycemic index carbs after training is very essential for protein synthesis because of the insulin release, slow releasing carbs around training is stupid you want that energy for your training

  • Kris how much amount can we consume for a meal I mean the meat weight 250 /300 I’m confused with that cab u help me I follow u r programs

  • Hi Kris, love the video. I struggle with protein sources as a lacto-vegetarian. I don’t eat eggs, meat or fish, however I do eat yogurt, cottage cheese, or milk. I am wondering if you can suggest other protein sources? I also take a vegan protein powder as whey gives me acne. The struggles are real! Thanks in advance!

  • I am currently on a lean mass phase after shredding down for 3 weeks and ever since my mass phase began, I have been eating a lot of fiber from my fruits and veg (main carb sources), been drinking homemade protein shakes made from cacao powder, almond milk, stevia and egg whites which makes it fast digesting, the cardio I do is no longer than 30 mins on my off days and I’ve never started a workout without taking my l-carnitine with a pre-workout 30 mins before i do the workout.

    Those tips have helped me a lot and I feel refreshed, stronger and faster!

  • Thanks a ton kris for making our lives n body better its such an informative vdo love ur every vdo n m following your 12 weeks program love you kris n would love to meet you some day all the best n thanks we want more vdo like this

  • Pause at 0:20 and you seriously tell me his left arm got to that point in 4 weeks? This dude has made a career out of this bullshit. ‘I never missed a meal in 15 years’ Yeah okay. Try having kids (he has none) and see about yer meals then.

  • This is brilliant information. I would love to see a video that explains how one maximizes muscle growth from morning workouts. What are the nutritional needs? How does one get the preworkout meal in if they wake up and are in the gym 45 mins later?

  • I didnt get it i dont know how to cook the food k dont know if you will show us every meal so i can cook it and when you will start the new program im so exsatet

  • kris wow you actually dont understand nutrition… mind blown that people are listening to somebody who doesnt know what theyre talking about.

  • When considering eating healthy, you must never fall victim to modern fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they may induce quick weight loss, these diet plans will never be a long-term answer for your weight problem. It is best to search Fenoboci Diet Plan on google since it is not just another fad diet where you starve yourself.

  • Step one is to bypass supplements altogether. You get more than enough protein in the average American diet. The whole protein craze is a marketing fad with no scientific backing. Just unregulated supplement companies bending standards of perception and making billions of dollars in the process. If you want a supplement with some science behind it choose creatine, but unless you’re in a third world country, you are getting more than enough protein already.

  • Hi kris i’m very much grateful that you have created this channel as you r the best. I’m 5’10 age 21 weight 75 kgs which is within my range of ideal body weight but i’m fat all over my body my question is will i lose fat and gain muscle at the same time if i follow these 6 tips?

  • I followed the Muscle Building Trainer last spring during a friendly lean out competition my PT was running, and I went from 18% body fat to 15.5% body fat (measured with calipers by my PT)

  • Since I discovered every protein powder has either acesulfame, spartame and sucralose or even the three of them, and all those ingridients are harmful, what choice do I have?

  • what adjustment to your macros would you make once you’re completely done with the cut?. I assume that fat gains would occur if you suddenly change your macros to up your carbs on a “maintain” or lean bulk diet. Carb cycling perhaps?

  • Scientific studies have proven time and time again that meal frequency(6-8 small meals every 2-3 hours)is irrelevant. Eating 7 meals every 3 hours is no different than eating 3 large meals for the entire day, it’s the entire CALORIC CONSUMPTION that needs to be taken into consideration and context. For example, if your diet consists of 2850 calories, it DOES NOT matter wether you break up those meals up into 3 meals of 8 meals, it’s the CALORIES that matter the most, not timing. At the end of the day the caloric intake is the same, wether you broke it into 8 meals or just 4. You have to put things into context.

    The post workout window of opportunity that Kris talks about is again, irrelevant. After a workout, protein synthesis is elevated for up to 48 HOURS!!!

    Again you have to take everything into context. Wether you prefer to eat 6-8 meals of just 4 meals per day, It’s completely up to each individual. What’s most important is that you keep track of your macronutrient intake and in doing so you track your calories. Tracking calories is the most effective way for you to stay on track with your goals. It’s really pathetic that Kris has such a wide audience yet he choses to preach BS bro science nonsense that has been proven to be old, false, outdated information.

  • Just like some other humble dude pointed out. He is looking at the script every now and then which makes this video really distracting..

  • ok… I’m SO confused, it’s a 50/50 toss up about the Coconut Oil… some say it’s great others say don’t eat it, only use it on the skin lol… I want a concrete yes or no:)

  • i eat 3 big meals per day, and after lunch i eat a peace of fruit or some nuts or a greek yoghurt. lets say im gonna star to eat 6 small meals per day during 6 months, but after 6 months a get enough of it and i return to my first diet. te question is: is my metabolism going to suffer any bad changes? is my metabolism became slower compare with the previous metabolic rate i had when i eat 3 beg meal through the day? whats is gonna happen? o nothing at all?

  • Kris can you reply me saying “Love you too kids” to this comment ’cause me and friend Ganesh love u so much that we watch your videos daily and remember you at least once in our day. WE LOVE YOU KRIS!!!
    Lots and lots of Love from India!

  • Friendly advice / Video tips:
    o Kris is looking down too much (maybe at the script/main points?). It’s very distracting.
    o Audio isn’t balanced. I hear too much in my right ear.
    o At 8:14 8:21 you can hear other people yelling in the background
    o Many more..

    Could be edited to condense ideas. But I think you’re trying to make this conversational. Not my personal taste. I prefer Jim Stoppani’s Six-Week Shortcut To Shred videos. Graphics, sound and editing def made Jims’ videos better.

  • @Kris Gethin, sir I would also recommend the use of other fibrous carbohydrates that you have not mentioned about and they are Lentils, pulses or daals. They are great sources of fibrous carbs and also have a higher quantity of protien.

  • music is overpowering and annoying.. imagine you are having a conversation with someone and someone plays loud music, thats exactly whats happened here…

  • Sir I am 5 10 weighted 123kg please suggest me diet and workout to begin weight loss presently I am on 2200 calorie and one hr cardio six days a week eating healthy please help!!!!!!!

  • It’s really ridiculous that in the year 2016, Kris Gethin is still preaching bro science/pseudo science! Meal timing, replacing fast carbs with slow carbs, not eating carbs late at night and getting rid of sugar have all been scientifically debunked so many times it’s disturbing Kris is still preaching this nonsense. What is sad is all the newbies watching this video will believe the BS.

  • Wait so I’m confused I get how many carbs and protein…. But how much fat?
    Keep them low or high?
    What % of our calories do we use as fat??