How to Eat to Build Muscle Without Getting Fat - FULL DAY OF EATING

[@liambrookbanks9679]

Just casually shredding polyphia between great dieting advice. 10/10

[@oskarkacin4104]

thinking the same.... ABSOLUTE LEGEND

[@coacheugeneteo]

Thank you! 😄🙏

[@jeffreykoby2961]

10/10 🎉 I’m officially your biggest fan now

[@thepastrecedes1635]

The playing was pretty good. He could have tuned the guitar tho

[@CHANGUTHAKUR]

Is that guitar in tune or that’s how this lick is supposed to sound?

[@JonMsport]

Awesome! I just came off a 30lb cut for the past year. And have been on a slight surplus for the past 2 months. Trying to build muscle I lost the previous year. This is exactly where I’m at in my program. Thanks Eugene!

[@Kaasbaas1234]

This is the first video of your channel I watch (though I know who you are) and I gotta say, you're a lot calmer than I thought you would be

[@coacheugeneteo]

Thank you! 🙏 😅

[@Sunny-ye9sd]

Thank you so much for this video! I am a natural female figure competitor and certified personal trainer, and have always had a tough time gaining weight and muscle. Although I know how these principles work, it was great hearing it explained as eloquently as you did- and it always helps to hear it again! Keep up the great work- and great content!!!

[@MrJintropin]

The video cuts to your training without any background music is kinda eerie but in an interesting almost comedic way. I love it!

[@jre5811]

First time viewer, within the first 30 seconds of the video you can tell this bloke is humble and well respected, you've gained another follower bro.

[@coacheugeneteo]

Thank you very much! 🙏

[@tomswanston]

One of the elements of core genetics that is often overlooked in muscle building is appetite. Forgive me if you know all this already, but here are some tips for increasing appetite: Ginger juice. Nutrient dense snacks that are light on the stomach like Greek yoghurt with nuts/seeds and berries. Drinking calories can help too. Add carminative herbs and spices to your meals as they reduce gas and bloating: fennel, peppermint, black pepper, coriander, mint, ginger and cinnamon. Being low in minerals can reduce appetite too. (Zinc, thiamine, fish oil, echinacea) Hope that helps!

[@karthikeyanvenu1]

This is wonderful information. I was really struggling to eat, too much bloating, too full to eat the next meal. I was on a really calorie restricted diet for so long, eating even 1800 calories felt like a glutton.

[@Alex44081]

People say the same thing to me. “I wish I could eat as much as you and not gain weight.” But they just don’t get that we can do this because we’ve built muscle through resistance training. C’mon people!

[@bryantlara2009]

Love your content as always man, so raw/real and straight to the point without the extra bs. Thank you!!

[@coacheugeneteo]

Thank you! 🙏

[@itzdan0s477]

This is the reason why I stopped checking weight during a recomp or diet/mass phase. I’ve maintained my body weight 210-215 lbs throughout my recomp phase which was almost a year in 8 wk blocks. In the end I looked completely different dropped a ton of fat and added a ton of muscle due to muscle memory. The scale can be very discouraging. As long as you are seeing progress in the mirror, and feeling great you’re fine. Check weight every now and then to make sure your diet is still working and there’s no big changes. Just Keep it simple, train hard, eat proper calories for your goal, keep strength and recovery your priority. Sleep. Drink plenty of water. Take your supps and super supps if you take ‘em.

[@riccardoromeoo]

love full day of eating videos! loved all the information included! keep it up mate!

[@coacheugeneteo]

Thank you! 🙏

[@savage9934]

All I have to say is your a very smart guy and know what your talking about so people listen up. Coming from a certified nutrition coach.

[@coacheugeneteo]

Thank you! 🙏

[@NormanKonstantin]

Lot of people fear metabolic adaptation thinking they are crashing their metabolism. It is also something that shows you lost weight when in doubt, but often cases we are talking about 50-110 calorie change in your overall diet. Good video!

[@coacheugeneteo]

Yes! Thank you! 🙏

[@patrickcunningham2776]

Eugene, you are killing it. Thank you for all your hard work

[@coacheugeneteo]

Thank you! 🙏

[@lukemanly590]

This video couldn't have come at a better time! I've just got out of a 10 week dieting phase (where my lowest was 2100kcal). 4 weeks later, over incremental jumps, I'm now at 3800kcals and not seeing the scale jump at all. This video helps to explain why in so much depth - thanks as always, Eugene.

[@coacheugeneteo]

Thank you! 🙏

[@sheharyarkhan3651]

How come you have almost doubled your caloric intake but the scale isn’t going up? Are your workouts the same? I’m just very curious because if I eat a little more let’s say like 500-600 more calories for a week and maintain my workout, I see a increase on the scale. As some background I just lost around 30lbs in 3 months and sorta have hit a plateau. So I’m just curious as to what I need to adjust to see a difference. I’m also going to the gym 5 days a week and do cardio 25mins every day. My watch tracks about 1000-1200 calories burned daily.

[@recreationallifting]

Eugene, this couldn't be better timing. I was just speaking with my buddy yesterday, who is significantly huskier than me, regarding caloric intake while strength straining. His bulking intake is 2,800cal/day while mine is 3,700cal/day (yet I will need to bump it up again soon...). He expressed to me how much of a dream that'd be for him to be able to eat that much every day, but the force-feeding aspect has certainly become a burden for me. Even with throwing in mini-cuts every 3 months or so my metabolic rate has still remained very high. Perma-bulk 4 lyfe I guess...

[@coacheugeneteo]

Yes!!

[@2partiesnotpreferred226]

depressing hey

[@frankezane583]

Such a strange thing metabolism - I can bulk on 2,500 calories 🤷🏽‍♂️ ( but I am 5:6 and 51 years old )

[@recreationallifting]

@@frankezane583 Good point! I am 5’9 and 33 years old. My bud is actually one or two inches shorter than me. I hadn’t quite thought about that tbh….

[@skytehpanda]

@@frankezane583 I am also 5'6 , 28 years old and I need to eat 3000-3200 kcal to bulk and to maintain I eat 2800 and on cut 2450, so I guess it really depends on genetics, your daily activity, life style, stress and so on.

[@travisjiang3019]

it is safe to say that you are the most charismatic body building KZbinr I have seen.

[@coacheugeneteo]

Thank you! 🙏

[@johnsmith-yv7rp]

My biggest issue with increasing calories is IBS and getting worse gut issues which is painful and annoying plus when i do eat more, it takes a lot to increase weight so honestly diet is so difficult considering how much I love training!

[@Comicssss_233]

4:12 meal 2: unicorn blood. I knew it wasn't pomegranate juice, all those time he posted himself eating pomegranates, they're just balls of unicorn blood. I can't believe thisssss. Banger video as always!!! Thank you for sharing so much!

[@ziggy___moon]

Eugene! I’ve been watching your videos for a while man-it’s all such great information and so applicable I really can’t thank you enough! Love the style of this video too it was a great vibe haha

[@mackieincsouthsea]

Great video, so relatable. I put a real focus on gaining during first lockdown and put on a stone and would be surprised if a few kg was muscle, probably peaked at over 20% body fat and am now overly conscious of putting on fat while bulking. Might give it another go!

[@anajcksn]

I love love love these 📹 videos, where you post your normal days etc.. its encouraging to see how you as well struggle, in different ways depending on your goals 🙌 👌 💪

[@coacheugeneteo]

Thank you! 🙏

[@nickypoo52]

really helpful video! I've been going to the gym for about a year with my primary goal to lose fat. while i've done that and gained some muscle, i've really not made as much progress as I could if I just stuck to a diet. But, your videos really help me not feel bad about it and just enjoy the ride

[@Martyscoolstory]

The combination of concise info, casual swearing and a cheeky polyphia shred are what makes ur channel my fave. Ur speaking my language Eugene x

[@coacheugeneteo]

Thank you! 🙏

[@thespartanphysique]

A master in physique building and a master on the guitar......Great and entertaining info. Thanks!!

[@coacheugeneteo]

Thank you! 🙏

[@powshikdas6237]

His voice makes me feel so calm

[@josevl5699]

This was such a good video! Thank you so much! So educational and entertaining.

[@jamestm316]

I really enjoy how you reference the articles and journals you use for evidence in your videos! Gives me more to research on my own time outside of classes! Just about to finish up a S&C Internship and I sure have benefited a lot from your content! Thanks Eugene!

[@LPwieKuchen]

This video is pure gold. For me personally thats exacly what i ended up with: Listening more to your body.

[@dethklokdude27]

The first timestamp is an absolute unit 💯🔥

[@googlesucks925]

The quality of your videos is off the charts, thank you sir.

[@AndrewPawley11]

Very good vid. Just found this channel as a suggestion in my timeline. Subscribed.

[@coacheugeneteo]

Thank you! 🙏

[@keelosdad]

Thank you for the video. Was puzzled why my weight stayed same and even dropped on some days while eating at surplus. Recovery and performance indeed improved which I had not paid attention to.

[@coacheugeneteo]

Yes!

[@username0122]

Finally someone who addresses this issue instead of seeing everything through the eyes of an overweight person trying to lose weight.

[@tobylove1113]

This is why I love your videos, very helpful and honest. You get straight to the point with no bullshit that’s why you are the 🐐🐐

[@The_Devil_Nside]

Thank you for this vijeo. Much needed info and reassurance.

[@TommyPenny_]

@Eugene Teo What about eating toward maintenance while increasing strength. Just listen to your body if you need more calories or recovery gets tougher… Eat when you are hungry.

[@justjoshin]

Fkn legend. Appreciate you and the quality and genuine-ness of your content. 👊🏼

[@coacheugeneteo]

Thank you! 🙏

[@harlock321]

Amazing video my friend! Love your content more than words can describe! Keep up the great stuff

[@keenanposavatz3231]

This dude has the clearest pronunciation for his accent

[@aidankennedy1176]

Seeing that you deal with the exact same things that I do, but you've come so far and you've built such an impressive physique gives me inspiration to continue :)

[@coacheugeneteo]

You can do it!

[@xedxed-1819]

This is the topic ive been waiting for ❤️❤️

[@brettwilletts]

Great content as always, have you got a video about being overweight and training/dieting but retaining muscle/ building muscle. If you haven't, i would love to see one you do.👍

[@kevinmimi2865]

14:06 beautiful Polyphia cover. Loved it

[@coacheugeneteo]

Thank you! 🙏

[@zeinzidan8586]

As a person who works in a restaurant I would like to point out that we portion things in little plastic bags. So for example rice would be 4 ounces or brisket would be 2.5 ounces. It depends on if it is pre cooked or cooked for your order. I don't think the restaurant would be mad if you asked them. That should help take out some of the guess work.

[@ecosx2618]

Actually, the calories won’t change if you cook it, only the volume will.

[@WORNTUXEDO]

Greetings from Moscow! Love your channel!

[@jared6893]

What a fantastic genuine video

[@coacheugeneteo]

Thank you! 🙏

[@MrScottbrady1]

This is probably the best advice I’ve ever heard 👍

[@coacheugeneteo]

Thank you! 🙏

[@leahjohnson9854]

Thank you, Eugene. This helps a lot and I’ll do what you’ve suggested.

[@coacheugeneteo]

Glad to hear it

[@lesfeckingo]

Great video. Especially the Polyphia riff! What was that second song you were playing later in the video?

[@coacheugeneteo]

The worst!

[@bambam-qw4rg]

I really like this new style of Vlog-like videos with knowledge poured in, really enjoyable!

[@shhhifx1201]

I would love to see these kinda videos! Also, you play guitar so well, loved it!

[@oraviokiran]

Thnks Eugene - Boogie is like i also did my exercise😋🤤

[@copernicus99]

Excellent advice (and guitar playing!). Having to lose 20+ kg of fat sounds like a real nightmare. Glad you got that lesson out of the way when you were still young. When you get older those kinds of bulking adventures never end well and can take a real toll on your health.

[@guman2.7mviews1weekago4]

Eugene I loved your short on how to grow your calves , Can you pls make something just like that for the side delt .

[@felipem000]

YES!!! Thank you so mutch for this, Eugene! Love your tips on *diet and nutrition (specially for muscle growth)* ! ❤👊🏻

[@felipem000]

...and self acceptance as well

[@TomMarvoloRiddle01]

Love the advise. I am in the same struggle getting in enough food to keep gaining weight. Its harder then many people believe to eat without even being hungry. But i think you can train the stomach as well, i can eat alot more now then back when i started lifting. Greetings from Switzerland.

[@snubdawg1386]

unfortunately overeating is one of the unhealthiest things we can do ...no frontin, is still do it myself to gain/maintain a little bit of muscle mass

[@TomMarvoloRiddle01]

@@snubdawg1386 Why should it be so unhealthy as long as you eat somewhat clean and not gaining excess amount of bodyfat?

[@wilsonjackknifejosh]

solid video keep it up. and your app looks good

[@coacheugeneteo]

Thank you! 🙏

[@banditdawgs]

If you’ve been cutting calories for a good period of time and pretty much done being in a deficit. Is it better to just slowly increase is back up into a surplus? Or BOOM… skip the climb go straight into the surplus immediately going past that old maintenance level?

[@keredchang]

No video has ever been more pertinent to my fitness journey. Thanks Eugene!

[@shakir4969]

The acoustic in is gym is so good that it feels weird to hear because im so used to the echoes.

[@coacheugeneteo]

😄😄

[@roguecode2354]

yes, it was a game changer for me once I learned to allow myself to eat more and just see what happens for a couple of weeks.

[@Simon-d8n]

Really got. On this plan this week. Myself. .. so thanks for the great tips.

[@brandonhicks7405]

Ployhia guitar play was a suprise but i love it.

[@TrappedInTheSauce]

Interesting stuff. Thanks for the info eugene

[@michaelnewham6958]

Superb content. Loved the guitar playing 🤙🏻

[@coacheugeneteo]

Thank you! 🙏

[@furiousfunter7964]

the polyphia saucy solo was brilliant deffo earned a sub for that

[@lethuman2531]

i like how there are more people that share the same hobbies as gymrat and guitarist

[@gurrumendibarloin3298]

So is the unicorn blood necessary for keeping the amazing hair? Don't know if it fits my macros

[@Lukeanthony82]

Good advice!! Trust the process of muscle building and it builds over time, not insta time 💯👏🏾

[@esbt]

Please make a video on the digestion issues that comes with increasing calories :) And how you handle it

[@fitnytech]

The best project you will ever work on is you.

[@revolutionaryfrog]

This is really helpful info. My weight gain stalled but I was OK with it because I was overweight for most of my life. Even though my weight stalled for 2-3 weeks my strength kept increasing so I kept calories the same. Once I noticed my progressive overload stalling I THEN increased my calories by 200-300 a day and I feel like I have gained 60-70% quality muscle to fat instead of 50/50 ratios. Of course the results will diminish with how many years you've been training but this is the first time in my life that I've really had my nutrition and workout plans DIALED IN so I feel like i'm experiencing noob gains all over again and life is good. Great vid.

[@ShipShapeMusic]

the polyphia riff really took me by surprise omg

[@coacheugeneteo]

😄

[@mr.authentic2505]

I trust your methods so much I now compete for mr Olympia

[@itismeanttobe]

I liked this , especially the guitar and the scale to the resturant

[@coacheugeneteo]

Thank you! 🙏

[@kevinb8526]

I would never expect you to start busting out Polyphia! That intro to The Worst is one of my favorite riffs to play, awesome!

[@claytonc8101]

Man he has the nicest home gym

[@downtownraw2676]

I'm so grateful for your video. Been struggling for a while being underweight at 19 for 5,4 ft and 55 kg I managed to gained some weight during Covid in 2020 and reached 69 kg but plateaued since then. I tried building muscle mass but thought I wasn't getting enough calories but thanks to you I now know that 3000 is enough and I just need to be more consistent and patient with exercising. Bless you man 🙏🙏🙏

[@robertromero8094]

Just go harder in the gym. My buddy was stuck around same weight as u I had him double his sets n reps and he blew up in muscle

[@nanobigboss5802]

At 5ft 4 69kg 3000 calories is a lot. I'm 5ft 7 82kg and can bulk on 2700 calories

[@adeelali8417]

@@nanobigboss5802 wtf that's insane. I'm 71kg 5'7 and I need 3000 to put on about half a kilo a week.

[@rayciannello2268]

Solid run of Goose! I would’ve kept that in the video too. Even if it was out of tune!

[@coacheugeneteo]

Thank you! 🙏

[@sidhielannithil7159]

I totally love this video!!! And I couldn't stop laughing a bit when I saw your pain from forced feeding 🤣 (sorry but it did look a bit funny!) I loved what you said, don't freak out by the tiny fluctuations of the bodyweight on the scale and don't be scared to eat a bit more but trust the slow process... Thank you!

[@coacheugeneteo]

Thank you! 🙏

[@alexinhoo]

That forced feeding face , was meme worthy 😅

[@sidhielannithil7159]

@@alexinhoo yes exactly 🤣

[@nakotaapache4674]

thanks for holistic explanation

[@JustinBirdMusic]

I'm the same weight as you, and have the same lack of hunger. Thanks for this video.. it's a big help for me

[@lockeddiffbro6177]

Loved this style of video!

[@coacheugeneteo]

Thank you! 🙏 trying something new 😄

[@justinshaw7887]

Just got the app, thank you for all the tips!

[@ChinaCoachLeBlanc]

You should make your nutrition app, free to similar level as fitness pal....you have setup an awesome base. Just need to let people play with it's basic functions, then invite them to buy higher features. It will grow faster .

[@LOLW]

nice video man, enjoyed it a lot

[@coacheugeneteo]

Thank you! 🙏

[@solosunskincare]

Wait, did no one else notice the unicorn blood? 😂😂 that was hilarious. Great video.

[@rafski-travels-1984]

Grass fed beef and beef offal and honey with fruits minimize carbs simple

[@MrArnoldh1234]

I appreciate you sharing your knowledge!!!

[@LeagueRandomPlayer]

excellent video eugene

[@screams4noreason]

The dog was a bonus - thank you

[@amystmhd2399]

I started my fitness journey last year. Lost 10kg in a calorie deficit i want to drop off more fat and building muscle mistake is i keep lower m'y calories to 1300 per day and i was surprised that i was not building muscle... Doing a reverse dieting im at 2000 caloried per day... Im fully regretting spending half of the year at the gym a not eating enough... Buildings muscle is not easy for person who want to body recomp... And WE are Always scared to gain the weight back ... Its important to have fitness influencer who can advise like you.. (discovered your Channel today, ☺️☺️ hope to learn more with you!)

[@papaspaulding]

I lifted from my teens up to around the age of 27 and the amount of food I was having to eat to maintain my physique back then put me off lifting and stopped altogether for many years. at 5,8 I was around 230Ibs and around 20% bodyfat but carried it well and looked really big. I was having to eat so much food. I wasn't counting calories back then but my macros were around 300g protein a day and 600g carbs and spent all day eating, even at one point setting an alarm for 4am and getting out of bed to gulp down a shake then back to sleep. it sucked!

[@lizzerdlegz2732]

Love the video!! Also that brown jacket is 🔥🔥🔥lol

[@BereniceAllanPoe]

I'm currently trying to put on muscle mass (and I'm succeding I guess, my last measure showed a 40% lean mass overall, so better than before), but I'm so emotional about the fat coming with it. I've been on a diet for most of my adult life, I've been orthorexic for a very long time, and having all of a sudden to overeat and welcome fat is absolutely nerve wracking. But I'm seeing the good changes, I feel stronger, train harder, and I'm overall more capable and more resilient in the gym. It's just... weird. But your videos help me tremendously to remember that muscle mass doesn't just show up alone and clean and that I need more freedom in my meals to be able to sustain my growth. Thank you 🫂

[@dawnparry2060]

Just found your channel.. & now a new follower it’s really helpful. Do you have a recipe for the e beef please? Thanks

[@Sirvalian]

If it's hard to eat those calories, enough of that lean dry garbage meat and if you try to fill up on boring dry carbs of course it's going to suck. Just up the fat. For beef, go with wagyu, for pork go with pork belly and iberico secreto, fry it in tallow, lard or butter (lots of it), chicken isn't even on the menu. Skip the egg whites, yolks only. Full fat milk, full fat yoghurt, normal full fat cheese. Sounds like heaven.

[@sharanramkorun9143]

Really relevant to my situation, where I'm currently coming back from injury and some muscle loss, so I'm relying on muscle memory but trying to get Rid of the excess fat I accumulated inevitably through lockdown and injury. I tend to use the scale in combination with training performance and energy, I'm trying to slowly lose fat so if I see the scale drop very fast from week to week with a decrease in performance, I know probably I am at too high a deficit and to increase cals again. Thanks for video!

[@herrnerdmeyer3638]

I love the advice but I can't get over the fact that you're just 69kgs. Wow. Much respect!