HOW TO EAT TO BUILD MUSCLE AND LOSE BODY FAT // FULL NUTRITIONAL GUIDELINE

[@swisstorian]

how do i lose 400 pounds in 3 days please help my online girlfriend is flying in on tuesday

[@jpmartin2312]

Don't worry she's pushing 500

[@benjaminhartson3326]

The bulk got a little out of hand, babe 😂

[@Youaresmall666]

Put all your trust in meth my brother. Through meth all is possible

[@Body_builder1010]

What about ghee butter for fat source? It as amazing benefits

[@MrJason9142002]

Best question ever

[@Shane756]

Thanks for doing these mate, can't go wrong following this advice. Always great to see people with real passion like you and JP sharing this stuff

[@Cmchristich88]

Love the straight forward and right to the point content. Keep it coming.

[@zacharyfrankel4813]

This is gold, the mixture of your content is amazing 🔥💪 would love the see some guests in the podcast room! Thanks Kuba

[@rickcowleymidfulnessfitnes3901]

60 years old, building naturally for a couple of years, slow hard graft, but I can not lose the last bit of belly fat and love handles and I bloat even after a very low carb fat caloric meal. I've tried many things, and kinda succeed a bit, but even if I up my training, I still lose muscle and get frustrated and give up. I've followed so many plans, I've been told it's my age and genetics and should accept it. BTW, my natural test levels are naturally good esp for my age. I'm asking you as my last chance saloon, before I just accept my fate lol. I've just been made redundant too, so money is an object right now.

[@williamford9564]

Protein sources can be prioritized by an individual's preferences ( likes/dislilkes). To be sustainable long term, a diet has to have foods that we like and not make eating a chore. Personally, I can't stand salmon, and yogurt and eggs mess up my digestive system. My preferences in off season are chicken ( skinless , cooked in a slow cooker and then shredded), turkey breast, lean ground beef and boneless pork chops. In a cutting phase, the pork is replaced by tilipia and occasionally I'll add in tuna steaks.

[@KubaSylvesterCielen]

@@williamford9564 hence why I mentioned my top 5 not just one food source Endless variety to pick from should always eat foods you enjoy

[@joshuah3626]

Awesome video! I know you were saying about faster/easier digesting carb sources. I LOVE oatmeal. My digestion always seems to be bloody good. Is it still acceptable to have oatmeal, rolled oats & water. Non of the pre-made bullshit.

[@james-newbreed-alabaster]

Always great info bro love it

[@Caton71_fitness]

Thanks kuba great info 💪🏼💪🏼👍🏻

[@joshpuffpufftekken]

Im subscribed Kuba!

[@adamtothfalvi9648]

Hi Kuba! Which one do you prefer, greek yogurt or skyr? Why? I always eat skyr, is it as good a source of protein as greek yogurt? Thank you 🙏

[@KubaSylvesterCielen]

@@adamtothfalvi9648 makes no difference basically same thing

[@bond-king411]

Kuba, great vid thank you. Few Qs 1)In the vid you made a distinction between natty and enhanced with respect to fat intake. Is there a difference between natty and enhanced when it comes to protein intake? 2)you said 1-2g of protein per pound of lean bodyweight perhaps even up to 2.5g - this is a lot higher then the likes of Dr Mike / Jeff N generally recommend(they're 0.7-1.2g per pound of lean tissue). could you give a brief reason as to why you recommend protein 1-2g per pound? All 3 of you guys i find to be peak in terms of advice in the bodybuilding space but just want to make sense of this large variance in protein recommendation Cheers

[@KubaSylvesterCielen]

@@bond-king411 I have seen better results from more protein across ALL of my athletes - dr Mike and Jeff don’t coach and they don’t see what happens in real world scenarios. My recommendations are based of what I see my self and my athletes

[@bond-king411]

@@KubaSylvesterCielen thx mate

[@RaionCZE]

In a bulking setting when increasing carbohydrates, would you day its a good thing to add more on training day and less on rest days instead of 1:1 on both days?

[@damianste1259]

Thank You for the video

[@dexsherman5077]

For naturals was it 0.5-0.7g of fat per kg of overall body weight or lean mass ?

[@Anonymous-gg9ng]

Come on boys lets get the subs up!!! What are we doing

[@Lefterisarvanitis]

Dark choc , extra virgin olive oil Great video kuba i wrote that down 😂😂

[@drewmartinez5512]

Hey Kuba, I’ve been weighing my food cooked but I’ve been trying uncooked, I cook in bulk due to time management For rice I have 50g uncooked 3x a day, if I am cooking for 4 days I cook 600g well it comes out to 1272g. I could be overthinking this but is it safe to say dividing 1272g by 4 which is 318g for 1 day divide that by 3 for 3 meals comes out to 106g rice for 50g uncooked ?

[@YusufPatel-v2p]

Hi kuba hope your well? How would you set up low/medium/high days for a gaining phase? For a natural athlete Thanks for videos such great info..

[@KubaSylvesterCielen]

@@YusufPatel-v2p i wouldn’t, I would set a small calorie surplus based of your needs - higher cals needed for training day slightly less rest day

[@YusufPatel-v2p]

@@KubaSylvesterCielen thank you for your response, so basically slight surplus on training days, and slight deficit on non training days as you don’t need the carbs, at the moment I’ve set my diet to 3 high days which is my push, pull, legs then medium days which is upper/lower and rest which is low days.

[@KubaSylvesterCielen]

@@YusufPatel-v2p small surplus daily is best, eating higher days in higher surplus will get you fat. Smaller surplus daily over time is always key not oversaturating your self with food

[@The.folden]

what a app nutrition you use

[@marcusvogelius6714]

One question…. Whats your opinion on trace protein and trace fat.. its still calories.. in what way do i count them into my calories?

[@carnivore-muscle]

Great but most people aren't deficient in calcium at all, moat people consume too much. Absorption the issue here, therefore vitamin D and K status is important

[@KubaSylvesterCielen]

@@carnivore-muscle unless you are consuming a high quality source of calcium ( most people aren’t ) they will be deficient. See it commonly. I have already covered vitd3 and k2 as one of the most important supplements but it is not a source of calcium

[@carnivore-muscle]

@@KubaSylvesterCielen Calcium deficiency is not very common in the UK overall, but it can affect certain groups more than others. According to the UK's National Diet and Nutrition Survey, most people meet their calcium requirements, especially those who consume dairy products. However, around 10% of adults may not get enough calcium, particularly those who avoid dairy, like vegans or people with lactose intolerance. Young adults, teenagers, and postmenopausal women are more at risk for not meeting the recommended calcium intake, which can eventually affect bone health and increase the risk of conditions like osteoporosis. So, while it's not widespread across the entire population, there are groups who are more vulnerable to calcium deficiency in the UK. (Taken from chatgpt but I double-checked the sources). A helpful tip, maybe, if you consume nuts, spinach, kale and greens, you'll require more calcium as these are negative chelators of the mineral which contain a toxin called oxalate. Just 2-3 spinach leaves or 5-8 almonds has enough oxalate to directly cause kidney damage. I know, in that I have experienced this personally 🙏🏼 Would love to collaborate some time to share some nutrition information, there are many things which the fitness industry get absolutely wrong with, and I can disprove it. Sorry if that sounds arrogant, I just damaged my body listening to common bro wisdom 💪🏼🤝

[@liborkyjonka1823]

Sardines are good source of protein and also amazing for omegas, calcium and micronutrients.

[@steveffuksake]

I eat mackerel instead because I think sardines taste nasty

[@andrewwelch1040]

@@steveffuksake yep i give the cats sardines and keep the mackerel for myself.

[@Snooky1996]

Does the same apply with fats and carbs, only considering direct sources? For example, would you count the fat from oats within your daily totals?

[@KubaSylvesterCielen]

@@Snooky1996 no I calculate everything else as is

[@Snooky1996]

Thanks Kuba 👍🏼

[@joshuah3626]

Also curious as to why protein is based off of per pound of body weight, yet fat is based off of per kilogram of body weight? 🤔 I’ve always done 0.3-0.4 per pound of body weight, I’m assuming this is incorrect? 🤔

[@joshuah3626]

A point I missed, if indeed I’m allowed to have oatmeal, should I be counting the fat from the oatmeal into my daily fats? 🤔

[@lewisb.3242]

Not taking the piss but what causes the jowls the smile line wrinkles that both you and JP have, same with Dave Palumbo, is it HGH?

[@gefran2]

Probably cpap mask

[@sammywinchester6261]

Hi Kuba, how would you basically spread out the daily intake of carbs (per meal) in training and rest days?

[@KubaSylvesterCielen]

@@sammywinchester6261 however you need - I show how I do it on my full days of eating I posted - keep good amount carbs pre and post then rest doesn’t matter as long as you are digesting your food well

[@Tyke0489]

Kuba - what’s the difference between direct and secondary protein sources for intake? Cheers

[@peterbutler39]

He means proteins in things like bread, or oats for instance that have a low amino profile but can bulk out your overall protien intake.

[@Dejwik]

Hi

[@Connorrogers2408]

Hi Kuba just one question I am seeing growth and muscle building in most areas but the only area I am struggling with is the lower part of my belly and sides do you have any tips to reduce the body fat down

[@bryanfrombuffalo7685]

Arimidex

[@CabrihSun]

Do u try to hit a fiber number?

[@steveffuksake]

I find it easier to eat protein than carbs,carbs blow me up and keep me full for a long time

[@willsmith3202]

Hello kuba how would be find out what our bf % is for us to figure out what lean body mass we have ?

[@KubaSylvesterCielen]

@@willsmith3202 I strip off in front of my mirror and look. Generally if lower back fat is hanging over your pants, your fat

[@brad30]

What is lean lb of body weight? If I weight 218lb in total does that mean I should be aiming for a minimum of 218g of protein per day? Thanks

[@steveffuksake]

@@brad30 if you are a lean 218lb yes but if you are a fat person then no

[@HeyWattsUpCycling]

have kidney disease as well as cystinura. Any tips for someone who CANNOT consume more than about 50grams of protein total per day?

[@kenzo-12345]

Tip: Eat 49g

[@KubaSylvesterCielen]

@@HeyWattsUpCycling why can’t you consume more than 50g protein ? Follow dr Dwayne jackson, he is amazing and he is the one who could help here

[@Pablo-ns5zk]

How much would you recommend gaining weight per week in bulk for a natural athlete?

[@KubaSylvesterCielen]

@@Pablo-ns5zk 1 lb per week over 20/30 weeks

[@jasonantenbring8024]

❤

[@StevenJackson-f1w]

what's wrong with chicken

[@JoeCone99]

Plans for anymore ink big man?

[@KubaSylvesterCielen]

@@JoeCone99 100% bro want my whole head done and neck finished

[@paulwright22]

​@KubaSylvesterCielen holy shit, can't wait to see that mate 👊

[@darrencrainey5391]

I love carbs

[@SamueleSaponaroFitness]

more nutrion videos!!

[@Daniel-Travnicek]

I just try to understand, you track your protein just from protein sources and don't care about fats in it. You track your fat and don't care about the carbs and protein in it. And last but not least you track your carbs and don't care about the protein and fat in it. Am i right? That you get all yor macros just from the direct source?

[@KubaSylvesterCielen]

@@Daniel-Travnicek no - i track all macros - I just first set my protein intake so I count it from direct sources first, then set my carbs & fats ( which will bump protein higher but that’s fine as that’s coming from incomplete sources) all calories / macros are tracked always

[@Daniel-Travnicek]

@@KubaSylvesterCielen ok i think i get it, let's say you want 200g of protein, means that you track all of it just from direct protein sources and if you add fat and carbs you end up beeing like 256g of protein. But thats ok like you said.

[@KubaSylvesterCielen]

@@Daniel-Travnicek that’s right my man absolutely

[@Daniel-Travnicek]

@@KubaSylvesterCielen thanks for respond, huge inspiration.... You are the reason why i do steps after every single meal since one year, keep going!

[@Ryyyzzor]

0.3g fat per KG body weight is insane, you’d get that from a few eggs at 80kg

[@KubaSylvesterCielen]

@@Ryyyzzor you’d need 6 eggs actually to hit that

[@Ryyyzzor]

@@KubaSylvesterCielen dunno what eggs you’re eating but even medium eggs are around 5.5g of fat per egg, decent yolkers are around 8g. 80/.3 is 24g a day, that’s 3 big yolk eggs

[@KubaSylvesterCielen]

@@Ryyyzzor 5g fat per egg pal large egg

[@dczech4138]

Tip to carbs which can help some people: 1table spoon of vinegar in meal or with a glass of water, reduce glucose spike.

[@seaddibra2364]

Kuba "butter" healthy fat or not

[@carnivore-muscle]

Yes, of course it is. Thousands of years of consumption with no ill effects

[@KubaSylvesterCielen]

@@seaddibra2364 depends which butter, some yes like kerry gold others not so much

[@seaddibra2364]

@@KubaSylvesterCielen I live in a small city end I have villages close end I use real butter homemade

[@KubaSylvesterCielen]

@@seaddibra2364 epic