Beginner's Workout & Food Guide (Everything You Need To Get Started!) | 2021 Edition

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Buff Dudes Beginner's Workout & Food Guide (Everything You Need To Get Started!) | 2021 Edition

[@buffdudes]

Happy New Years everyone! Hope this video can help those just getting started or those getting back into it. Let us know if you'd like an "Advanced Workout & Food Guide." STAY BUFF. -Hudson & Brandon

[@leftyallgood9009]

Big fan, watching your videos for years and have helped me achieve some great results! Would love to see y’all explore some science-based workouts on your channel. Like HIIT vs steady state cardio, results after 30 days. Brandon could do one, Hudson the other. I feel like there are a lot of university-backed articles like that out there that don’t get the attention they deserve in the online-social world. Plus, seeing as how there’s two of you with obvious genetic makeup, the results could be really interesting. And lastly, I understand a published article might have already “proven” one technique over another, but you guys showing it on KZbin would be really interesting and get the science out there. Long post. Stay buff!!

[@buffdudes]

@@leftyallgood9009 Hi Elie - thank you! And the HIIT vs Steady State is an excellent idea. We were planning on implementing cardio back into our routine with the beginning of the New Year so the timing is perfect. We will start lining it out!

[@leftyallgood9009]

Hell yeah thanks!

[@Beast_of_a_Human]

Happy new year

[@alastairfoster3871]

So cool of you guys to offer such great advice for free that really helps people.

[@phoenixrus3762]

Watching this at 3am, first tip: get enough sleep.

[@theghost3061]

Long as you get enough sleep

[@ob4700]

🤣🤣🤣🤣

[@xanderyusuf7494]

2 am for me

[@engrfka]

Same lol

[@hugoants]

Same

[@mattwypijewski4192]

I have 2 sons, age 5 and 3, and legitimately I hope they grow up and watch your channel. I wish I had such a positive resource when I was younger. Thanks dudes and keep it up!

[@buffdudes]

Thank you for the kind words, Matt! We hope so too. 💪😀

[@SeanWilsonMusic]

Me *works 18 hours a day* First tip: Get enough sleep. Well I'm already fucked.

[@solangeabreu100]

I think your over training

[@getouttahere.4649]

@@solangeabreu100 nah he's on about a job

[@solangeabreu100]

@@getouttahere.4649 good point.

[@NaThingSerious]

What shitty job requires you to work 18 hours a day? I hope that isn’t every day.

[@alexnava8729]

These dudes are legit. Can’t thank them enough for helping me achieve my goals back in 2012. Keep up the great work, BUFF DUDES!

[@hsimons181]

Buff dudes are OG

[@earlofcockgobblingshire3666]

It's "STAY BUFF" 😂

[@thomasphillips8537]

I agree it can be very confusing without guidance and they are awesome and everyone ive met with a physique like there's do similar routines

[@willleary2240]

“Scrolling the internet in bed… you might be doing it right now” oh shit he caught us red handed

[@zm0rc]

Watch youtube in bed? Not me. I do it on the shitter, like a real man. My legs are going to sleep. Please help.

[@motofreeman6424]

Damn hard seats these days. Need to bring back the old padded seats like my grandpa had

[@geoffjenkins4633]

🍻

[@-AtomsPhere-]

Literally me right now

[@fglend73]

I used to go for the cheap protein...until a company came along and paid me to advertise a more expensive one. 😂

[@IgnatiusCheese]

Get that money Buff Dudes!

[@NickVetter]

Whey makes you fart way more than plant based tho

[@seanptk8043]

@@NickVetter is that not a plus?

[@zamiaramirez1390]

@@NickVetter is whey not plant based?

[@NickVetter]

@@zamiaramirez1390 no

[@GoInGcRz]

FUCK IT, I'VE BEEN PUTTING IT OFF FOR TOO LONG. BEEN SUBSCRIBED TO THIS CHANNEL FOR 2 YEARS WHEN I FIRST SAID I WOULD, BUT I'M DONE WITH THIS FAT, AND IT'S TIME TO GET IT DONE. WISH EVERYONE ELSE WHO IS LIKE ME THE BEST OF LUCK. LETS GET THESE GAINS!!

[@fryPS]

Watch Greg Doucette

[@BenNixon32]

I back in 2017, I lost about 100 pounds with these guys’ fitness and nutrition advice. You can do it, too.

[@davidolivares5932]

The most important part is not how much you lift, but consistency, I lost 98lbs, it's been almost 2 years since, you can do it, wish you the best

[@christianheil1071]

I don’t believe in you! Use this as motivation for prove me wrong bic boiii!

[@samirkhanal9914]

@@fryPS too much drama at this point, honestly. Used to watch him religiously about 9-10 months back, but it has just become a drama channel. Sure, the info is great and all but something just doesn't feel right about his channel.

[@jusplayin3815]

Lol when Brandon searches for “are the buff dude natty”

[@Enkelriktad123]

Hehe no they absolutely aint natty

[@JakeNukem3D]

@@Enkelriktad123 Please explain why they couldn't be?

[@modernsaiyan5926]

More plates more dates

[@FrankO-ek1ec]

@@modernsaiyan5926 more plates guy is full Of steroids and full of shit .

[@FrankO-ek1ec]

@@JakeNukem3D they won’t because they have no clue , a lot of jealous people out there .

[@grantrunde1579]

Brandon: “You might even be doing it right now” Me: 👁👄👁 “they know”

[@dominolexington9435]

"When you're SLEEPING, you give 110%! If you wake up, you CRY YOURSELF BACK TO SLEEP, GODDAMMIT!" 😂😂😂

[@MrDrProfPatrick12]

After my girlfriend broke up with me back in September, I found solace in returning to the gym after way too long of a hiatus. Watching this video reassured me that what I've done in the past 3 months has been solid and also gave me some great tips for even more growth in the new year. Thank you Buff Dudes!

[@IGarrettI]

Ah I bet it feels great to go whenever you feel like it, without worrying what she want to do

[@cl0wnju1ce87]

hey dude hope you're recovering from that nicely. if you felt like you couldn't do what you enjoy doing with her around, you dodged a bullet i guarantee it. hope you're well.

[@MrDrProfPatrick12]

@@cl0wnju1ce87 I appreciate that man thank you. I've made a massive transformation over the past year and I'm in a much better place than I was before

[@erikred715]

When I was a beginner, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from website called Dietarize). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.

[@zamiaramirez1390]

Yeah i know a main thing is people using protein shakes as meals instead of as supplements

[@elmakrance3605]

stop promoting this dietarize scam website

[@williamchristopher5653]

Lol nice ad

[@hazzy2285]

Hi, was ur skinny or fat when starting out?

[@sasb3675]

You guys were my first ever introduction to lifting back in 2011/2012, when I was a 16/17 year old girl with zero knowledge of muscle building, strength or nutrition. I only had access to a pair of light dumbbells in my bedroom. I loved all of your content & learnt so much from your channels. The Buff Dudes name holds a special place in my heart. I also love that you have your partners so involved in your videos, It's awesome to see the ladies working out and will hopefully encourage women new to lifting to get started. I moved beyond those 2 & 5kg Dumbbells long ago, you guys are the reason why I'm so in love with lifting and fitness and train the way I do today, so thank you!!

[@cl0wnju1ce87]

hey, 17 year old girl here, however 10 years later down the line lol. i honestly was feeling like i was starting fitness a little too early but thanks for making me feel more normal. you have a teen looking up to you! :)

[@cl20999]

This is perfect for someone like me who has been "getting started" for several years now 😂

[@TheComedyButchers]

I’m surprised that you don’t call someone who doesn’t live the BUFF Dude lifestyle a FLUFF (False and/or Little Understanding of Food & Fitness) Dude

[@buffdudes]

Haha that acronym is hilarious!

[@MeroTruzT]

Cringe fluff

[@ianmomanyi3266]

Haha "are buffdudes natty" I love how you guys never take any of this internet stuff personally Stay buff and happy new year!

[@AngloSaxonWheatFarmer]

It’s great to have a video like this that isn’t so bogged down in details or oversimplified, and positive! I’ve struggled with getting into fitness all my life but I think your giving me the push I jeed

[@dub4sam95]

Thanks again guys! It was you guys that got me into health ans and fitness, along with meal-prep and tracking my calories! It has made such a huge difference!

[@Jordanslifts]

Are we just not gunna talk about how many different hairdos Brandon has in this one video???

[@Enkelriktad123]

*cough cough* roids

[@Jordanslifts]

@@Enkelriktad123 his hair is on roids? Lol

[@Jordanslifts]

@@Enkelriktad123 that makes zero sense at all. Steroids cause hairloss

[@codyhowell4482]

Thank you for this much needed video you just saved me really I was isolation weight lifting and thought that was the place to start you guys are really helping me on my journey so far I went from 265 down to 210 from watching you guys video I've been trying to get rid of my weight my whole life. Thank you guys for everything please never stop making videos

[@mindlessbutcher4182]

In 2018 I started watching you guys !!! I was 268lb now In 2021 I walk around 170 thank you guys for all the great videos really help me get in shape !!!! 2021 buff dudes

[@thekingdomofanimals8323]

Awesome! I was waiting for my weekly buff dudes video and it finally arrived during my post workout meal. PERFECT TIMING!!! YEAHHHHHH

[@marenwilliams2787]

Love this channel! I make an actual effort to be as healthy as possible & you guys are an inspiration without being intimidating! Thank you!

[@zayuhpadilla3526]

Sent this to my little bro hopefully the whole family is gonna get in shape!!!Thanks Buff Dudes!!!💪🏾

[@petarbg123]

7.5 hours is the aim, because it fits perfectly into 5 sleep cycles of 90 mins. It's not about the hours of sleep, it's about the quality which has everything to do with what's called REM (rapid eye movement) & Non-REM sleep. If you time the sleep cycles perfectly, although not recommended you can get away with 4 sleep cycles (6 hours sleep) and feel better than 8 hours untimed rem sleep.

[@MirageDecorations]

Ive followed you guys for about 4 years! I watch alot of your stuff but im yet to do anything about my life! This year has been tought.. not just for me but for everyone! Im going to make massive changed in my life and i want to lose about 80 pounds in weight and start to enjoy my life again! Ive been stuck in a rut and i haven't felt good about myself for along time but this year it the year! I need to do it for myself and my daughter other wise she wont have a dad to grow up with! I love you dudes! Keep it up with these types of videos! Love you boys! ❤

[@sameetsingh]

The information and quality you guys deliver in your videos is GOLD!

[@Joshn645]

I went to bed on time and ended up watching 2 hours of Buff Dudes YT

[@Jemill13]

Thank you for taking the time to make this video! Buff 💪 Dudes are Awesome! I learn something from every video!

[@anthonylombardo4829]

Skrew the weight loss goals. Skrew the muscle gain goals. My goal is to go to the gym every day, diet, go to sleep early every day. Let's see how long this last lol

[@battlefieldgamesbrazil6730]

what's up guys , I'm from Brazil And big fan of tou guys , keep going with that great energy 💪🏼

[@vloglifting]

You guys are amazing! Every video and every suggestion is the best out there! keep it up and STAY BUFF 💪💪 YEAH 💪💪

[@MamaSwole]

Happy 2021 Buff Dudes

[@KaiLongstorm]

My Brother and I wanted to start training together but due to COVID restrictions I can't go to him to get him started as he is a beginner. I just want to say A MASSIVE THANK YOU to you guys for sharing this content with me and my brother to help us get B.U.F.F this year. You guys are awesome!

[@classicnut6655]

I have started my journey. 6’1 240lbs down to 175lbs in a year from keto. I have leveled off on fat loss and almost developed an eating disorder. Would starve myself for days then binge eat. I was depressed, moody and had no motivation or energy. Then I came across Buff Dudes. Now it’s time to start my macros and work outs 3 days a week 5x5s. Thank you Buff dudes for the videos which really help me with direction. Thinking about getting your guide to better plan until I get used to it all.

[@KnuckleHead1983]

I’ve been watching you guys for so long and I’ve learned so much thank you both so much for what you do! stay safe and god bless

[@bastong4124]

Just bought the 12 week program! Thanks for all you guys do, I appreciate it!

[@gabrielreiter2637]

Advanced guide would be fantastic. Happy New Year guys keep up the great stuff 💪🏻

[@kaseymaharaj9320]

Great video bro, been watching the channel for years now. Keep up the good content and stay buff.

[@bagim948]

First time watching! Loved your content!!!!

[@adamsamad]

This was a terrific video. After not working out for over 5 plus years, this was straight to the point and covered the most important topics.

[@JSVillatoro]

Classic buff dudes video, informational, slid in some comedy 👀😏, and stays away from all that bs social media drama, never change dudes 👌🏽🙌🏽

[@adonizi]

Your videos 2 years ago is why i started lifting, this is very nostalgic.

[@LilT2o00]

415g protein? that site has to be owned by a supplement company, lmao

[@karanvirsingh4912]

Right was over for everything especially protein

[@James-nk7wq]

Could of been for Brian Shaw’s first meal

[@Moose92411]

Yeah that made my eyebrows raise pretty quick

[@justangvano]

The mobility portion of this video was a good reminder. Thanks for another great video!

[@veronikasimic4782]

Love your workouts, they keep me motivated.

[@mr.scarytheterry5039]

I'd like to see a thing about Yoga. I do yoga every morning and it not only helps me wake up, but it helps me work through my knee problems.

[@FourSigmatic]

Love this! Thanks for sharing this amazing routine!

[@KianaShalix]

Huge thank you to you guys because you have really kept me motivated to keep pushing slowly through my journey with peaks and valleys but still moving forward and losing that weight slowly it took years to put on it will take years to take off! So thank you broooos!

[@jasonamoscomedy]

This was excellent and exactly what I'm trying to focus on. Thanks for touching on sleep and warmups too those are my biggest challenges

[@HiImKirrian]

"you might be doing it rn" I felt that

[@roymcelwee9334]

Love the videos.

[@toddalquist3391]

Great, high-quality guide! You guys are awesome!

[@868AIB]

Just in time for New Years! Thanks man.

[@jaxx-inspiregrowcreate2862]

Who’s ready to make some gains in 2021!?

[@kwdoss56]

He’s right, the golden 5 is all you need. Thanks for putting good content out there.

[@theeobeastone5068]

Planning to hit the gym and this video helped me on getting started and motivated.

[@michaeldavis1648]

Quick to the point and great info.

[@fitfattie8792]

You guys gave me the courage to make and upload my first KZbin video! Thank you Buff Dudes!

[@parkerrish9024]

These videos are so epic lol! I love it! Buff dude 2021 let’s go!!

[@TheRogueFeline]

Glad i saw this video, my fitness has been up and down over the years, but now im ready to get my health and fitness on the right track and hope to stay on fhe straight and narrow.

[@tungstentoothpick6788]

The "are the buff dudes natti" killed me :D

[@dr.emmettbrown9359]

i sit here after yet another hard workout, push day finishing with lateral raises, i drops sets (dropping weight by 10 - 20% after every rep to further push my body while maintaining reps) and kept going to my last ounce of strength. i chug back a protein shake with added straight raw peanut butter no salts n sugars, eat my homemade spaghetti bolognaise with shredded cheese, with a big bowl of mixed salad and large proportion of spinach. i do all this with a grin on my face knowing it is all for becoming stronger. not just physically but mentally. a year ago i wouldn't have dreamed of buying spinach, let alone eating it raw with no dressing and an entire bowl of it. a year ago i had not thought id put myself in the gym that i actually looked forward to sleeping 8 -9 hours, instead of trying to stay up late. for every day i continue on my journey i know become far stronger than my overweight and depressed former self. i did my first 24 meal prep of chicken, broccoli and rice for the coming week. i eat all this not for the taste and sort term satisfaction, but for the long term benefits of reaching my goal. i know my mum would be proud of the man i have become, and where i am headed. i wish more men my age would start down this path without needing a horrible event to encourage you to begin. we are all capable of becoming great. you just need to start trying.

[@Aminoco]

I needed this to motivate me start working out! Here's to 2021 fitness goals!!!

[@jayfloramusic]

My dad (65yrs old) had chest pains last night. He didn't tell us for the first hour but when the pain increased, he told us, he said to call 911. We got him checked at the hospital for Heart Attack but it was nothing. Turns out it was just soreness from too many pullups. My dad has never worked out in his life, now has to because of old age, and had no idea what workout soreness is and confused that as maybe a minor heart issue.

[@CastIronGinger]

Thanks a lot man! You gave free content such as the stretching, that’s epic & super helpful! I’ve been eating bad and I’m a married man so it’s time to get buff and my wife wants to get fit as well! I’ll check out your store, thanks again! Always loved your content!

[@danielsuveg1197]

Man, i really love your videos you guy are one of the best fitness advise channel.

[@charlesday4520]

Great video pal. Just what I needed

[@HaimGreen]

One of the best video I have seen 👍

[@BerserkerBuckaroo]

I've been a couple of months out of the gym and I just finished my first strength training session of the year. I thought I was performing poorly because of the extended time out of the gym, so I wrapped early so I wouldn't hurt myself. However, I didn't do any mobility warmups or stretches. I generally don't do any warmups other than light cardio to get my heart rate up. I did mobility and stretches back when I was in the Army, so why I haven't in my personal training is an enigma. I'll make sure to incorporate it into my workouts moving forward. Thanks, dudes!

[@aptcaptc3098]

Because the prep drills were mandatory for you at PT! Lol

[@BerserkerBuckaroo]

@@aptcaptc3098 Exactly! Where's a sergeant when I need one? Oh, he's looking at me in the mirror. Hmm...

[@maurinarobinson3627]

Stretch Warm up 3 days a week- golden five: - squats - deadlifts - bend-over rows - bench press - over head press Mobility routine Edit: drink lots of water, plenty of protein, and get lots of sleep too.

[@worteltel2914]

Stretch is after workout in this video sir

[@chilly2307]

Thank you I’m a big dude 6’3 210 pounds and I’m trying to build some more muscle but I didn’t know where to start, you’re a lifesaver

[@Zaeyrus]

Love the subtle "f... y.." to More Plates More Dates video :D :D Keep on rocking dudes!! You are true inspiration for getting in shape!!

[@Godisinkontrol]

1. Sleep (LCD or led screens ruin natural melatonin, so does wifi frequency) 2. Food supplements, protien etc. (Four sigmatic brand) 3. Mobility warm up / stretch before workouts (prevents injury up to 90%) 4. Hydration / ectrolytes (preferably mineral or alkaline water). 5. Compound workouts, the big 5 (keep track of progress by weighing yourself)

[@aegisraven1284]

Wifi doesn't affect humans lol what utter bullshit

[@muhamadsarhad6566]

@@aegisraven1284 true

[@Sryv]

Wifi frequency 😂🤓

[@Godisinkontrol]

@@aegisraven1284 have you studied magneto biology? Seems you haven't because obviously the bullshit you spew is false. It in fact does harm people immensely

[@aegisraven1284]

@@Godisinkontrol Based on the current scientific evidence the level of radiofrequency EMF emitted from Wi-Fi devices is not harmful to health. Health Canada's conclusions are consistent with the findings of other international bodies and regulators

[@zayuhpadilla3526]

Man I Love you Guys Thank you for Posting! I need to get back into shape

[@tigrankarapetyan2956]

Back in 2013 I used to rec their videos into my mp3, so I could listen to them, while in gym. Great videos, lots of fun and always stick to simple advise.

[@thed-man2609]

This is a great video. It was not only information but very entertaining and well edited. You are a great film maker.

[@midnightstreetfighter2129]

Thanks for all the tips!

[@cupe4564]

Thank you for this

[@Kikikongkun]

Love u guys

[@davidjones6470]

Great vid as always 👍💪

[@Jesus_Christ_Is_King1]

Wow! Really needed this. I’m glad I found this video. Really great information. Can’t wait to see my transformation! 😊 💪

[@pedromoysen4068]

Straight to the point! Thanks!

[@domeniczito8708]

Great video!

[@pvtsonic]

Great package of information for beginners!! Next time I can just refer to this video when I try to teach a beginner

[@davidstir6224]

really good video and really good knowledge.

[@mylesc2219]

thanks you for the help!

[@mannyochoa3041]

I was waiting for the Flex "Yeah!" Right at 9:59 there it was it never gets old! I love it! Stay Buff! "Yeah!"

[@FixMySite]

Helpful. Thanks!

[@OneGreenLantern]

This video changed me back in January 2021. Jan2021-Jan2022 I lost 1/3 of my body weight. I’m healthier now. I started using MFP, bought a food scale (bathroom scale too) and checked the tdee calculator. Nothing worked before but your information made me go into lightbulb mode. Thank you for all your help!

[@Brwa8660]

Thanks for your help 🔥

[@southwestsurronuk8540]

Awesome video, thanks! Subscribed

[@davidtimar1]

guys guys......i need it this video 3 years ago when i started, would have save me a lot of time and stupid ideas from other youtubers, GREAT video guys, i make sure to show it to the newbies !!

[@yeahyeah370]

yes! keep it up, thank you for the great video.

[@NoGattsuNoGlory]

It's all about the basics! good video and not jumping into the workout!

[@hoppers3802]

Yall helped me reach my goal of putting on 10lbs of mass last year (actually got 12) and now this year its time for another 10lbs to reach 165lbs. This video has been a great refresher. Time to become A BUFF DUDE!

[@John_Wick69]

Did you get that extra 10 lbs??? It's been a year

[@hoppers3802]

@@John_Wick69 got to 167!!! Crushed it!!! Appreciate you asking!!!

[@John_Wick69]

@@hoppers3802 ayyyye lets go!!!

[@spoinkdoinker7619]

Just the video I need

[@hersheychocolate36]

Great video dudes!! Super easy to understand