12 Must Have Foods For Gaining Size | Evan Centopani

[@williamwalker9960]

I love this guy changed my approach on body building and fitness.

[@InChrist777]

I gave my hamster Omega 3's and he does more cardio on his lil wheel now than I do cardio in a week an he's way more buff an fun to play with

[@ipmate9334]

@@InChrist777 poor attempt at being funny, kid

[@madsharlev2581]

I never knew Evan was so health conscious until a few days ago. He quickly becoming my favourite bodybuilder, he gives really good advice for food options, without just saying protein protein protein. Been eating a lot of vegetables and eggs lately and trying to stay away from overly processed foods. I like that he grows his own stuff too

[@ApostolosKatsioulas]

I really do adore watching Evan, it's something with his calm tone of voice alongside his knowledge that I appreciate in him.

[@stefanosprokopis6974]

I was in a car and saw this guy metres away from me as he was checking in to a hotel. The guy is so big it's obscene. He do3snt look human.

[@dic4]

I have never seen a video from Evan that wasn’t fantastic. Fouad, Seth and Evan are my go to’s.

[@Testo-Frede]

Not John Meadows? :/

[@francescoaiello1807]

Fouad, Seth, John and Evan for sure

[@martysimpson4720]

lol. Do any of those dudes even compete? All show and no go.

[@dic4]

@@francescoaiello1807 well said. RIP Mountain Dog!

[@dic4]

@@Testo-Frede for sure Mountain Dog! Now I’m mad at myself for not putting him on here in the first place. Good catch.

[@hahahaha8888]

So articulate and well spoken. Excellent video. Keep it up Evan!

[@ibrahimr.6415]

This guy is pure motivation 💪🏼

[@deezelkane]

Too bad he’s not very honest. The one ingredient to putting on size was left out, sadly.

[@billybobs1705]

@@deezelkane don't disrupt the sheep..they like to live in hope

[@Mr.Eminem]

@@deezelkane 80% thing that give Mass is taken behind the camera by poking in ass😂

[@sigurdurmagni]

The King has returned🙏🏼

[@-Zer0Dark-]

I hear completely opposite things about whole eggs from people all throughout the fitness/nutrition world, so I don't know what's true and what's not anymore, but I'll say this: When I eat whole eggs, I FEEL better. My body feels rejuvenated, and there's a noticeable improvement in my mood and mental clarity. I'mma keep eating them. 👍🏻

[@karlball]

What Evan says about egg's is spot on and also scientifically accurate.

[@michelrood2966]

Whole eggs is what its all about, lots and lots of nutrion and fats in the yoke..The cholesterol part is indeed b.s

[@bristolbullterrier.1434]

Eat 4 organic eggs every day, and watch those muscles grow, the yolks are full of zinc and vitamin D.

[@michelrood2966]

@@bristolbullterrier.1434 thats what i do every day

[@Starbreaker2012]

Removing the fats from food was based on flawed theories, idealisms and vested interests. The insulin-index from the University of Sydney in 2014 showed that skimmed-milk demands two and a half times the amount of insulin that whole-milk does for the same amount of calories, and hyperinsulinaemia underpins insulin-resistance/metabolic syndrome. Too much protein is also detrimental to health because it stimulates the nutrient sensor mTOR for example, that in excess predisposes the body to cancer. Also, metabolising protein produces harmful side-products such as ammonia, for the body to attempt to cope with, so we only want sufficient protein to facilitate growth stimulated by training; about 12% of maintenance kcalories, with 25% from carbohydrates, and the vast majority from natural fats (3:2 monounsaturates to saturates).

[@Drazwin]

It's comforting to see this big man surrounded by food

[@raddimusmcchoyber3362]

I always like Mr Centopani’s videos, because he takes what he is doing extremely seriously but not in an off-putting, arrogant or over-the-top way. He seems focussed, calm, dedicated and knowledgeable but not flashy or big-headed.

[@musclevilleking897]

Love these videos can watch them all day Evan is the Truth!💯

[@sanjayabale]

Evan, so nice to see you after a while

[@georgehutchinson1682]

Finally, some proportionate advice that will help me optimise my nutrition for maximum results. Evan Centopani thanks.

[@deezelkane]

Lol pretty sure he left out one main “item” ;)

[@Blankcatboy]

He's so knowledgeable. Really good that he really understands how food actually works. Legend hope to see more of him on here! 🔥

[@brianoh8192]

Thank you kindly for your wisdom and expertise!

[@markussanchez1346]

Great video, well organized, easy to understand

[@gj8128]

Been following this guy for the last 10 years. One of the more humble and down to earth guys in the sport. Always explains things well and cuts through the BS. Great stuff

[@harshitrastogi1953]

This guy is ocean of knowledge.

[@farhanrasheed3833]

I really enjoyed the whole video. Great information explained in a simple way. Thanks!

[@RthereNEusernames]

Needed this video more than ever. Dieting really kicking my ass - I think you made me realize I need to lose the mass gainer shakes and ultimately will have more success eating just simple meals of meat/rice/veg and etc.

[@ZackAschliman]

mass gainer shakes are a scam. glad you see that.

[@RthereNEusernames]

@@ZackAschliman I don't think they're a scam. A lot of them are garbage for sure, but they have their purposes. In any case, I'm burnt out on drinking them in the morning. They taste like shit and they leave me feeling full for like 4+ hours lol.

[@ZackAschliman]

@@RthereNEusernames they’re overloaded with added sugars and preservatives to up the empty calorie content. You’re better off mixing a cup of shredded oats in whey isolate, tossing a banana in there with some PB powder and calling it a day. 💪🏼

[@RthereNEusernames]

​@@ZackAschliman Like I said, most mass gainer powders are trash and like you describe, but there are some that aren't bad and would therefore provide value. I've been using RivalUs Clean Gainer which is 560 calories for 2 scoops with only 8g of sugar. 90g of a pretty solid carb blend and 30g of a solid protein blend with whey isolate. Not really any empty calories. Not sure which preservatives add calories either lol. That said, you're absolutely right you'd be better off doing that. At the end of the day, it tastes the same though and has the same effect. That's precisely what my shakes looked like. 2 scoops of chocolate gainer, couple tbsp of PB, a frozen banana. Awful lmao.

[@ZackAschliman]

@@RthereNEusernames that’s a solid mass gainer! Cheers

[@ishmamfaiyaj6661]

Yesss he is back

[@perrysmiles60]

Thank you Evan for taking the time to share this quality nutritional information... Grazie!

[@wsh81]

Evan provides the most informative information about diet that I can understand. Because of him I've been eating more Kale =)

[@TheWunder]

Informative information.

[@nicholasc.7549]

He’s right, i went from 61 kg to 79 kg. Of all, train heavy & eat smart to gain mass.

[@jeremygfoots50]

Thanks again my Brother! Awesome information!

[@peterkuskis3825]

I see your point about foods that digest quickly vs foods that digest slowly.

[@rashadhouston]

My goodness, what a Man.

[@gsdls]

Thank you for the video. Very useful info.

[@yazanalmassri6851]

Who else clicked immediately when you saw “Evan Centopani”

[@ProcSteady]

Your mom

[@michaelwest2719]

Thanks, Evan. Solid information that I will use. Trying to get big.

[@thejamnasium6447]

WHOLE eggs, finally. I never understand why 99% of bodybuilders just do egg whites. the complete matrix of nutrition you get from a whole egg is pretty much second to none

[@DeRussellMasina]

Cholesterol

[@leonotthelion]

Beef Liver too. Eggs and liver are the most nutrient dense foods on the planet

[@gabbar51ngh]

@@DeRussellMasina egg has lot of good cholesterol.

[@ΚώσταςΠ-κ1ω]

it is good cholesterol not "bad"

[@CL-ty6wp]

@@DeRussellMasina 80's theory. Low fat diets and sweat suits running lollllllll

[@James-qr9vp]

His talk on cholesterol is 100% accurate. Impressive. However, his talk on glycemic index is incorrect.

[@rtssven7367]

This video digests really well.

[@untiltheyfeelmysound]

this video is extremely helpful! he definitely elaborated on things that needed to be explained to me.

[@theprofessionaldriver5340]

ill watch anything that has Evans advice in it. Top bloke.

[@lammerm]

I have IBS and my body recently hit me with a sudden gluten intolerance at the age of 41. I love the approach and direction this guy is taking with digestion. I need to find out where to find out more info.

[@alexdanke133]

This was a great video! I am a hard gainer and eating is the hardest part for me, thanks!

[@egman26]

Evan is the best. So great to listen to.

[@goblinsgym]

Sweet potatoes - high oxalic acid (besides, I don't like the taste). Brown rice - phytic acid (and it is slower to eat). Both antinutrients can impair absorption of minerals. I do fine on farm-fresh raw milk.

[@CL-ty6wp]

sweet potatoes, if i remember right, like to accumulate heavy metals from the soil.

[@soldierking398]

Thank You!

[@michaellogan2204]

You can't help but heed all this guy's advice.

[@jgmatty78]

Brilliant i really enjoy this guy perfect address and keeps it simple

[@williamaleman5460]

Thank you sir, I’ll will consider eating healthier and making right good choices in the future.

[@claytonrichardson5122]

Great video!

[@xc1971pp]

Sweet and accurate honest attitude, Evan! Very VERY much good and honest advices! Actually, pretty sums up what I know and eat after 14 years of bodybuilding and I'll be 50 years old on December, this year. Congratulations for your good advices in a world of a lot junk advices. And, yes... I get nuts with nuts...

[@joefamous8461]

Love your videos brother. I always learn from you . Thx

[@BZA_]

simple and straight to the point

[@alexshelby1288]

Awesome video brother thank you. Real talk here

[@iamthesandog6840]

E, Thank you for candor while sharing your knowledge; also for inspiring me to make better choices.

[@geno5169]

I just how you explain everything and how you made look it so easy. Now I just want to work on getting lean and getting hopefully losing my mid fat and work on everything.

[@mugenBCK]

Love the content Evan! Always detailed and clearly spoken.

[@christopherwallace8775]

Chicken is staple for bodybuilding.👏👏👏👍👍 And the good thing is that the basic bodybuilding foods are absolutely affordable.

[@junglistmilitiaclover]

Thank you for the message 😊

[@isellcuddlesessions66]

Really great video. Amazing info. I really needed to recollect this info. Thanks a lot BodyBuilding.

[@JT-ld5kh]

Great call on throwing the "burger and fries" type meals on top of a healthy diet. When working out a lot, and trying to gain weight, it's hard to get in enough healthy food to make those gains. Or you may get tired of chicken and rice for that day and so you just don't eat another meal. If you must have a burger to get that 5th meal in after eating healthy all day, do it!

[@DeSilva43]

Awesome video very informative.

[@eugeneschafer6992]

Well said and thank you.

[@opisupra]

I love all your videos. Thank you so so much

[@adamgossers5392]

Very well explained. Thankyou

[@razorraysolarsavings70]

You called it how it is. Had to subscribed cause you know your nutrition.

[@koodreadtv]

Thanks for the info 😀

[@kaiziel]

i like this man, this man knows his shit

[@noblewon3507]

Very great information thanks for sharing. As most people get older their bodies begin to reject lactose. So cheese and dairy are great for first starting out. But most the time not so great as we age some. I loved this video , and will be applying this! Thxs!

[@mike90susanoo84]

13:02 For me, it weirds my digestion out only if I take it by itself without eating any other meals before hand

[@vickclash7955]

Thank you

[@submissionartist444]

Hoorah another great video by Evan!

[@samjohnson5649]

This is gold honestly

[@fivestarconstructionllc7430]

Awesome Video!!!!

[@chrisanthony9646]

Great content very informative!!

[@avidhossanmansur9830]

Tilapia is a great low-cost high protein food for students or somebody low on cash like me.

[@squidythegamer9204]

Hello , i googled this to see what it is and it has some extremely unhealthy chemicals in it , just wanted to warn ya incase you were unaware

[@MohamedAhmed-wc3pw]

@@squidythegamer9204 I do medical research at my local med school and it’s true we have some private doctors give talks on health and wellness. Avoid tilapia at all cost. Tilapia isn’t even a fish found in nature it’s a lab made organism. Go for wild caught fish

[@keithlewis8238]

Also don't be low on cash. You got to have the three R's, rich, ripped and rare

[@shaneintegra]

Thanks for this video. I'm 6"1 and 191 lbs. I have a little belly I want to get rid of but also want to bulk up in muscle. I was leaning towards the keto diet and have been on it for about a week and a half now but this whole no carb thing doesn't make sense to me while also trying to build my muscles. My main goal is to build muscle but also stay fairly cut. Not too sure how to go about that correctly

[@michelrood2966]

Stay on carbs, eat healthy, take your bodyweight multiply it by 13 , 14, thats the amount of calories you should eat in a day.. youre welcome

[@Jjfargo]

Literally I thought I typed this.. I’m in the exact same boat. I’m just going to start eating more for muscle growth but keep it super clean like I’ve been doing. I haven’t been eating enough carbs. Time to crack the rice, potatoes, sweet potatoes and bananas out.

[@RagingBullNuts]

I did Keto and it helps a lot but it’s a lot of effort to enjoy making different meals. Eat more well rounded now but with intermittent fasting. Intermittent fasting helps with bring the belly down while still eating a good amount of calories.

[@arronbatchvarov5035]

Keeping it totally real very very vaulble information thankyou, cottage cheese works very well for me a great food

[@RestaurantManager101]

Very informative ty

[@dannyhartley8198]

This is awesome bro thank u!!

[@1EVILZ06]

I’ll add turkey to the list. Grilled/Smoked turkey is delicious and gives good protein numbers.

[@murkstalinskitm5334]

Agreed. I always go to turkey when I get burnt out on chicken. Tastes great!💪

[@kerryfreudenthaler3842]

Just really really low calories

[@Sigmalennycareers]

Thank you brother!! 💪🏾

[@rubenobadia7924]

You can't go wrong, with Portuguese Olive oil. The best in the market ....👍👍

[@dylangreen507]

Cheers for the insight! Appreciate it

[@milanfn8552]

Love this video man!! Thank you!!

[@skitzoo242]

Man i love Evan , i watched every single video he had on Animal channel repeatedly for like 10 times each. Please do more stuff with him !

[@carlepieterse8533]

Great video.

[@naturalbreed3745]

fiber is good for cutting and its not bad in high amount just before you start doing that make sure your take probiotics weeks before to make your gut diverse. high calorie food are good like he said whole eggs full fat instead of low fat.

[@supremeteam1831]

Love these episodes with big Ev

[@elitefitness341]

This is 100% correct. People don't understand that EVERY hormone and cell in our body is based on cholesterol and only becomes a problem when too many carbs and sugars are taken in and not used in activity. And saturated fat, yeah, we need plenty of that too. Trans fats no bueno. Russets and sweet potatoes are indeed the same as far as the body is concerned in the G.I. sense. Only difference is russets taste good and have more vitamin c and sweet potatoes taste bad (my opinion) and have more b vitamins. As far a the glycemic index, yes, fat and protein slow it down, but it is still very important, especially for the average person that doesn't train their ass off and that is important to touch on.

[@mohammadibraheemawan3059]

Very helpful ! ❤️ He elaborated everything

[@billybobs1705]

not EVERYTHING!

[@stringerstyle4923]

Thank you awesome video

[@OvergrownWithTheMoss]

Love the advice! Y'all always help me with learning more on exercise routine and diet. I've been heading to the gym every single day for about 2 weeks now while keeping my eating habits on check, and y'all motivate the shit out of me. Thank you

[@gunsandcommissions]

Keep up the good work. Pace yourself and don't neglect the rest part!

[@dasmegacool]

I’m gluten free & an just starting my body building journey. Thank you for showing me that I’m not at a disadvantage just because I don’t eat bread. Loved the video. Btw Whole Foods Al onda are crap. You gotta go to Trader Joe’s.

[@noremac387]

I think the reason peanuts put more wait on is because they are not nuts, they are technically legumes. I don't know all of the science but I beleive there is a link to estrogen production and legume consumption. Someone will probably correct me or better explain it. Awesome video btw!

[@jasongonzalez3794]

dudes a beast and smart, when he snapped his finger sounded like he broke someones leg lol

[@joewoods409]

What do you think about shrimp? High in cholesterol, but great macros 👌

[@johnsiwminaki4810]

flax seed increases estrogen levels im retired emt firefighter and 30 year butcher i'm on a blood thinner so i've got to be careful of potassium and vitamen k intake

[@brentgrant1971]

smart guy. love the advice

[@willtguadagno4000]

I just started watching you and your video s sounds good and you definitely no your stu

[@geno5169]

How many egg do you you a day??I usually eat 3 whole with avocado 🥑 with my oatmeal . We my gift peanut butter. I love salmon and chicken. Go through a lot of avocado. What do you think of whole wheat muffins? Or do you think bagel is better??

[@Khaos969]

This guy has great info on food and his garden is like the garden of eden fruit and veg everywhere

[@Britsican69]

Thanks Evan!!!

[@jaguarking4957]

More Evan videos please, definitely about nutrition.

[@ufcfitnesscenter4101]

Your songs are so good, so good

[@darneynaidu5104]

Hi Evan , can you give advice on foods that can help diabetics to gain muscle mass.