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

NUTRITION | Beginner's Tips:
Chew your Food Slow:
Sounds obvious I know, but just remember it's better for a couple reasons, like digestion; your saliva will start “pre-digesting” your food before it even hits the stomach, just think of it as Jeff Goldblum as “Brundlefly” in the Fly...except you aren’t vomiting up green goo all over a doughnut if front of your girl Veronica you later find out you impregnated and then kidnap her to make sure she carries your baby because it's the last remnant of your humanity...seriously go watch the Fly. Eating slow also lets your stomach send signals to the brain to let it know you’re full, through releasing a hormone called Leptin. It could take up to 15 - 20 minutes to feel the full effect of being full. So take your time dammit! Just try to savor every bite, like its your last.
Know your Macros:
Calories are calories, right? WRONG! There are certain metabolic effects caused by different calories and these calories come from different sources called, Macronutrients. There are 3 primary macros: Fats, Carbs and Protein. Fats = 9 calories per 1 gram which makes it the most energy dense of the macros but they also provide many other benefits such as, reducing bad cholesterol, protecting against cardiovascular disease and even helping lose weight. Carbs and Proteins = 4 calories per 1 gram. Let’s talk protein - these dudes are comprised of amino acids and are mostly known for building muscle, but also help in many other avenues like helping create enzymes and hormones. Oh, and protein also will help you feel more satiated - which is a fancy word meaning full. Carbs are not only the main energy source for the body but also provide energy for the brain. But watch those sugary carbs because your blood sugar levels can spike and your body will release insulin, making it easier to store fat and possibly cause diabetes by becoming insulin resistant. Okay enough doom and gloom - just make sure you eat whole healthy foods and remember, you are what you eat.
Portion Size:
Make a fist...now punch yourself, because you’ve likely been ignoring portion control. Ya know that fist that just punched you? That’s about the size of your stomach and it might be able to stretch a bit, but you need to be aware of how much you’re stretching that bad boy. Are you stretching it to just the right amount like, the hot girl in your gym stretching in her yoga pants, or are your stretching it like a douche bro with ILS wearing a shirt 3 sizes too small to look bigger? Point is, be aware of how much food you’re eating. Usually dinner plates are large and it's easy to try and fill them with food and eat it all. So, buy smaller plates, use your hand as a measuring tool and you can thank us later.
Why are you eating:
It might sound like a funny question, and you might answer it with “because i get hungry” or “to survive” and those are valid answers, but when you sit down and make a goal of a more specific reason why you’re eating I.E. Im eating to lose weight or gain muscle or build strength, you’ll be forced to figure out the amounts of total calories you require, and have the need to find out macro percentages that work best to your goal, and in the process learn what your body responds best to.
Keep it simple:
It's easy to want to jump on the most popular nutritional dieting trends, paleo, anal digestion, intermittent fasting, IIFYM, but before you go that route, try to get into a healthy habit and routine of eating whole healthy foods, training your self discipline and understanding what different foods do and how they affect you. Now we’re not saying never to try anything new, but maybe wait till you understand this whole nutrition thing a little more first.
Meal Prep: Do it.
TDEE Calculator: tdeecalculator.net/
BIG, HUGE SPECIAL THANKS to these PATREON BUFF DUDES and GRRRLS who helped to make this video possible!!
Michael Weber
Rachel DaSilva
James Bissonette
Logan Vibbert
Neesh Shah
Chin Long Chan
Like this video series? Help us make more by becoming a PATREON: / buffdudes
Website: www.buffdudes.us
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BUFF DUDES / Food / Nutrition
Shot & Edited by Hudson
Starring Hudson, Brandon

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“Why are you eating?” It fills the hole in my soul

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One of the most informative fitness channels on KZbin

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PUT THAT COOKIE DOWN!!! NOW!!!!

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I read this as it played in the video. wtf

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[@Max-nh3gp]

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

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You guys have helped me so much with my diet and workout. I've worked out for two years and got no results. I've watched yall for a month. Learned how to control my diet and portion control and lost almost all my stretch marks and gained a lot of muscle with the proper form. Idk if you will read this but I want to say thank you best channel on KZbin

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For all the Buff Dudes in training, can you guys make a vid showcasing what you guys do to stay flexible and injury free in the gym? Like what's a typical stretching and/or yoga routine do you guys follow or recommend? Also maybe throw some tips in for myofascial release and trigger point therapy? Thanks Dudes!!

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Thanks Agus!

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Best Video I've seen for this topic. Thank you guys. And I love the retro '80s graphics!

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One thing I found useful when it comes to portion control is actually using a smaller plate. The only time I actually bust out my dinner plates anymore is during Christmas/Thanksgiving. Now I pretty much rock salad plates or bread plates. I'm a big fan of flanged plates though, for when your meals are a bit saucy.

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You guys are real heros! THIS IS REAL ADVICE GIVEN!!!! love the fly!

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Prob one of the hardest thing to remember, to chew my food... I saw results in my mood and physical appearance, after disciplining myself to chew my food.

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Really?

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These are another level type of particular pieces of advice!!

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Awesome video! I have been lifting on and off (mostly because i have been very injury prone) for 3-4 years now and the last year or so i have been trying to get serious with my nutrition but it just seems so complex with all the info and meal plan samples and so forth on the internet! I will try to do my best and keep it simple and tasty so i can become a buff dude!!

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I actually just graduated college with a nutrition degree and this video hit it right on the head !! good job and stay buff dudes ! :D

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Thanks for her advice guys. I could definitely use it, my nutrition hasn’t been very good for a long time, especially since I started college ~4years ago. As far as the serving size goes I did think the fist comparison was interesting. It reminds me of my ceramics teacher. When teaching us how to turn bowls and plates he said that when we create food containers we should always keep portions in mind as a consideration for potential users of your products. (perhaps he said this because he used to study sports medicine?) anyway thanks again.

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Solid info. Nice to see a little science with the recommendations

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SENSIBLE ADVICE! And IMO, sustainable. And NOT JUST an advert for a new supplement or another "diet du jour"... Impressive.

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Hey guys great video :D I train hard but I've never been watching my macros. I wish it was simple tho. I always wonder if I eat too much carbs per day. Keep it up !

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Glad you enjoyed it!

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Why am I eating? Great question! I was up to 2 packs a day smoking, and lifting weights at the same time. Counterproductive at best. I know! Nevertheless, shortly after I quit I was always asking my self "am I eating because I am legitimately hungry, or am I craving food as a nicotine withdrawal symptom?" Now that I am over the nicotine withdrawal for the most part this is an excellent question to ask "Am I eating because I am stressed, bored, or am I legitimately hungry"? Excellent video!

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Would love to see more Slow Cooker recipes from you guys!

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Beginners work out routine!!! Awesome videos

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Great Vid! Now teach us gym pickup lines: how to make buds and keep one another motivated while in the cut(ting phase).

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Heh I literally just had that exact meal at the end of this video. 8 more meals in the fridge. GJ guys. I think you guys should do a video on recovery and soreness.

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This extremely helpful thanks

[@KaraMinnick]

"chew your food slow." right as im inhaling my dinner. and then that scene from the fly. g r e a t.

[@SilentAttackTV]

The fact that people don't chew their food properly could also be a reason for why so many people these days are experiencing bacterial overflow and SIBO. There are enzymes in our spit that kills bad bacteria it comes into contact with.

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Great video

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Nice little reminder to not sweat the small stuff...... and imagine Arnie stalking every move punching in the face. The new mane looks great Brandon

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Lifting without good nutrition is like having sex with a stuffed animal

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soft and cuddly?

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Conner Cox submissive?

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Still an amazing thing to do?

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Not as good as dogs.

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wheres the problem?

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The Punisher is back!

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7:01 I'm sitting at home on my computer but that outro song just pumps me up and makes me want to run back to the gym

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Great stuff, dudes!!!

[@TheCholoGeek]

Props to everyone that goes through with this, but hearing the word “macros” (whatever the fuck those are) and hearing that there are different fats and certain ones i should avoid is the reason why i always give up on making myself look better before i even start.

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The jingle all the way scene was epic 😂

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This is exactly what I needed to see. Fell off the wagon and have to get back on.

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That was actually very helpful.

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For cobtrolling food portion sizes, practical tip: Start using smaller plates , when the small plate is full, your portion size is good. :)

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I like and appreciate they he says "buff dudes and girls" . More aware than some other people.

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Good job as always fellas

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Thanks Marcus

[@JosephMyLife]

You forgot to mention my number 1 issue and probably the #1 issue for most people. Don't drink your calories! Doesn't matter how or what you eat if you are drinking soda all day long..

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always entertaining :)

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Man you are scaring us with those cutscenes lol

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thabks, this simplified it in my brain, i dug too deep and my brain exploded i felt like i understood nothing

[@utunze]

Hey guys i was wondering about your opinion on beer and athletic preparation. Some say it's even good some say to completely avoid alcohol, i'm having a couple beers 4 evenings a week but can't tell how much it affects my workouts. Cheers and thanks.

[@vladimirserpov6773]

Hey, Buff Dudes! Can you make a video about weight lifting progression? It's really puzzling for a newbie to decide when to rise the weight he works with in all kinds of exercises, and how to decide number of sets, and number of moves repeatings in each set. Blindly following random picked program may either be potentially traumatizing, or just ineffective, especially for some1, who comes to the GYM first time.

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Nice, Very Useful

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I've been following the Anal Digestion diet for almost 2.5 years now since I watched this video. Works like a charm!

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these new videos are dank!!!! sick

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Thank u for the video, The temperature is 110° here in my town.what the best training program for me to not loose muscle mass.