Ultimate Lean Bulking 101: Everything About Nutrition (episode 1)

Ultimate Lean Bulking 101: Everything About Nutrition (episode 1)


hello there my name is meringue and in my next few YouTube videos I will explain exactly how you can build muscle effectively with a lean boat maybe you are in a beginner stages and you want to start lifting or you have been lifting for a while but you’re not seeing the results that you’re after in this series I’m going to explain exactly how to start up right when most gym goers think about the concept of bulking they think it means eat everything is size because the more food I consume the more muscle I will grow unfortunately that is not how the body operates physiologically if anything excessive galleries are more easily stored as body fat and as extra muscle tissue therefore it is important to do things properly to make sure you get as much muscle as possible while minimizing fat get in today’s video I will dive into the nutritional aspect of a lean boat the other episodes will include training and mindset there is only one thing that asked back from you in return for all this knowledge and information that I’m going to share and that is that you simply share these videos these episodes with some of your friends and give the video a thumbs up if you learn anything and if it was helpful I would HIGHLY appreciate it but no further ado let’s get started macro-nutrients many people start following meal plans when they’re trying to build muscle and that is not necessarily your own approach but I do think it’s very important to understand why you do certain things and why it actually works understanding calories and macronutrients are the key to controlling fat loss and muscle gain the term macronutrient describes the major components of someone’s diet that are required in relatively large amounts the 3 main energy containing macronutrients are protein carbohydrates and fats this energy comes in the form of heat called calories carbohydrates and protein contains 4 calories per gram while fats contain 9 calories per gram protein protein is used by the body to build repair and maintain muscle tissue protein consists of amino acids also referred to as the building blocks of protein protein is essential for the growth and building of new tissue as well as the repair of broken down tissue which is exactly what happens where you work out therefore it is crucial to getting the sufficient amount of protein since your goal is to build muscle some example protein sources are lean beef chicken fish turkey eggs and if you’re vegan for example tofu tempeh or edamame Beats fats fats technically called lipids energy-dense of the three macronutrients they are composed of building blocks called fatty acids a fat-free diet can hinder muscle growth in a person who exercises therefore it is very important that you get in a sufficient amount of fats per day fats can be found in different sources I’m going to give a few examples olive oil avocados nuts chia seeds Greek yogurt butter carbs carbohydrates have done quite a bad rap in the last few years but all the low-carb stuff out there many people think that carbs are the enemy and they are what causes fat gay wrong carbohydrates are the preferred fuel source for your bodies and brains energy needs its carb energy that fuels your workouts guess what if you want to build muscle you better make sure you have enough fuel to progress in the gym too many calories of any type can lead to fat gain with carbohydrates people eat too many sugary car foods which also have some contain fat and while it’s true two unique carbohydrates for energy you only need so much but you definitely do not need to avoid them or be afraid of them a few examples of foods that are rich in carbohydrates are whole grains pasta rice bread potatoes and fruits micronutrients and fiber micro nutrients are part of foods that don’t provide caloric energy but still perform a range of physiological duties and are vital to maintaining optimal health these include vitamins minerals and organic acids most people don’t need to be tracking their micro nutrient intake as long as they’re eating a sufficient amount of fruits and vegetables per day fiber is another important component of your diet they aid the digestion process assist with mineral balance improve heart health and improve blood lipids hydration many people are unaware of how water affects performance even being slightly dehydrated it costs poor performance and it’s often overlooked I recommend drinking between three or four liters of water a day why track macros and not calories calories aren’t all the same a calorie is a unit of measurement that represents the amount of energy your body gains among consumption however you must consider the source of calories to foods may have similar calorie contents but completely different macro and micronutrients therefore I highly recommend checking your macronutrients and not just your cat how to calculate your daily macros on a my shirt lifestyle website we have a free tool that will help you calculate your personal macros click the link in the description of this video and it will take you to the tools page now click on the tee vee calculator tee vee means total daily energy expenditure these are the amount of calories you burn each day therefore if you eat exactly this amount your body will stay to say also called maintenance calories fill out the form on the website and click on calculate I recommend going for the total body weight formula because most people have a wrong idea of what their body fat percentage is not all the body fat tests are accurate so the outcome for me here is 2715 galeries now I’m going to go back to the tools page and click on macro calculator in order to do a lean Bogue you have to eat more calories than you burn this is called being in a calorie surplus the other possibility is eating in a caloric deficit in which we eat less calories than you burn also called cutting which is losing body fat for now we are going to eat Anna caloric surplus to build muscle but not a very big surplus the reason I call it a lean boek is because you will only be in a slight lori surplus instead of eating a lot more food that you burn this minimizes fat gain and makes sure you mainly gain muscle so the concept basically is that when you’re eating at maintenance you will stay the same when you eat a little bit more than that and next to that you also do a heavy resistance training which I’ll explain in another episode your body will use that extra food in order to build muscle but that can only be done in a certain amount so if you eat way more than that your body will also gain much more fat right now if you eat less calories than your maintenance calories you will be in a cutting phase because now your body does not happen of foods even sustain its current shape so it will start burning fat from your body as energy but that is not a muscle building process that is a fat loss process so I like to feel both of them differently because yes you can do both at the same time but it’s not very effective to do so so instead we will be focusing on a lean boat which we get as much muscle as we can and then later when you have built a decent amount of muscles that is when you start cutting down and you get lead you will take your TDE and have 200 calories on top of that number 2715 plus 200 is 2900 f fifteen galleries around this number to 2,900 calories I entered 2,900 calories as my daily caloric target click on calculate and a numbers will come out on the right side those are the macros that you will be following every single day take note that my numbers will be different than your numbers and that anyone elses numbers because everybody is different and everybody needs a different amount of calories per day I also take notice that these numbers may not be accurate for you because this calculator can not take some things into account so in real life application may not always work out but it’s a very good place to start right now this also will have an online coach because the internet or calculating some things does not always work out in real life because at the end of the day we have humans that we’re dealing with and everybody you know needs an individual approach to make it simple this is the right way to start the way you can always adjust things from here tracking your food intake now you have the numbers what is next well every food that you eat could taste a set amount of calories of macronutrients protein carbs and fats as explained earlier the goal is to hit these macro nutrient targets every single day in order to do that you should track your food intake you do not have to keep doing this every single day if you don’t want to but you sure you have to in the beginning to get an understanding of food and its macro nutrient contents I recommend using the app MyFitnessPal to do so there is also other apps you can use but I will use this as an example every food contains a different amount of protein fats and carbs therefore it is not possible to eat some things in large amounts is that you will overdo one macro nutrient there needs to be a balance of foods to reach all your goals and not go too high on one macro nutrient when you install the app it will ask you for your information and it will set goals for you you can ignore those goals and work with the targets that we have said in today’s video those are the correct targets for you to start following the goal is to hit these targets every day but in reality you will never exactly hit them and that is fine try to be within a 5 to 10 gram ratio of these targets for example if your protein target is 170 grams a day it is also fine to eat 180 grams a day and it’s also fine to eat 160 grams of some days as long as you are within their ratio when you purchase foods in a grocery store they will have a label which could days all the micronutrient information before you eat a food it out and Anthony amount into the app I recommend weighing and entering into app before you actually eat it so that you can see what the effect will be on the numbers in the beginning you might make some mistakes because you do not have the proper knowledge yet about the micronutrients of different food sources and therefore you might eat too much of one by accident making mistakes is fine it is all part of the process in learning you can manually enter the foods into the app and search for them or you can scan the barcode of the food always double-check with the label of the food if the macronutrients are equal to what is in the app since users can manually enter foods into the app sometimes mistakes are made so make sure to double check many people decide to follow a meal plan and eat the same thing every day this is also a possibility and makes it easy to get to your daily macronutrient since it involves less thinking and puzzling of numbers because every day will be exactly the same so you only have to calculate at once food selection in theory you can pretty much eat any food you want as long as you hit your macro regions of the day however most active individuals tend to get the most out of the training and lifestyle by consuming nutrient-dense minimally processed foods this includes things like whole grains vegetables fruits lean meats nuts eggs certain dairy products and simply not too much junk food what I typically recommend is 80 to 90 percent whole unprocessed foods and they you can play around with the other ten to twenty percent this helps you deal with any cravings you may have such as having some chocolate ice cream etc keep the right balance and live your best life while getting in shape this fitness thing is supposed to be fun you see me eating out partying and living the good life all the time on my youtube channel it is what I preach because fitness should not take over your life it should enhance your life so have that right balance enjoy your life to the fullest and get in great shape at the same time it is possible these are nutritional basics on how to start a lean boat now in the next episode I’m gonna share with you guys a free workout scene in which I’ll explain everything you need to know in order to build muscle in the gym so hope you enjoyed this video make sure to subscribe to my youtube channel for the other episodes and turn on your notification bell so that you will be notified when my next video drops with that said hope you have a great day and I’ll see you very soon peace out

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