How To Simplify Your Nutrition (Free Meal Plan)

[@trainerwinny]

The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/

[@MilkANDMagic]

What site are you using to see how much protein is in the foods?

[@christianpiva3171]

can you do a video about the buffer vs failure argument?

[@Gigachaddd406]

Thank you so much winny, I love your content ❤️

[@notThomasWang]

i dont have credit cards or visa debit cards, maybe someday i can have options like wechat pay or ali pay? I'm from china btw🥲

[@christianscott2839]

So happy I found this channel

[@tsarbmb]

this man is my only motivation, i just need to make him proud and ive succeeded in life

[@Phexler]

Such a beautiful face too!

[@tsarbmb]

@@Phexler fr

[@Owenwowson]

For some reason no other KZbin channel can motivate me to care about myself except this man

[@davidkim6302mc]

Think you’ve already done it but keep it up 💪

[@MrInkhead]

facts

[@thejoker7874]

1/2 kg Onion 1/2 kg tomatoes 100 gms Green Chilli 200 gms Paneer Some coriander Garam masala Ginger garlic paste I am writing this here so whenever you guys will like this, it will remind me that I have to bring this stuff from market. Thanks!

[@ashypotatoes0735]

My friends thought I was so corny for watching a cartoon, but after making the gains I’ve made, no one is laughing when I’m watching you while working out. Thank you for giving me confidence and making this journey super easy!

[@Bdavis2475]

Do what you gotta do to get ahead man 🎉

[@Madamchief]

The only reason I started weight lifting is because I want to see his smiling cartoon face 😂

[@ditoo2002]

Are your friends in the room with us right now?

[@Berxwedan.]

This channel's aesthetic is cringe I know really.

[@vestelioncoder388]

Another option to make simply dishes is following the spanish "sofrito" base pattern: olive oil + garlic + onion (optional) + aromatic herbs + tomato (optional). Once you have your base cooked, just put the main ingridient (chicken, potato, fish, etc) and MAGIC, you have your meal for several days just done in half hour!

[@bl0ss0mshum4n]

I am so happy you mentioned that!!! I think achieving making the food taste good is what intimidates most people from cooking, but you can't go wrong with a good flavor base or marinade . I grew up in a household that uses sofrito, adobo, and sazon to season most of our meats especially. I do wish that there were low sodium versions of the latter two , though. (I just use pink Himalayan salt the rare time I do use salt anymore.) Making it is a whole process itself (though it's really everything you mentioned plus oregano, which has amazing nutritional and healing properties as well, thrown in a blender) but those who can't/ don't want to can rejoice! Many grocery stores that have a Hispanic food aisle or frozen Goya section have some sort of sofrito, recaito, or something similar. I believe French and Italian cuisine has their own version of it too. I just looked it up (it's called mirepoix) and found a great article comparing all different cuisines versions of these cooking bases. Also gives me the idea to pre-freeze portions of vegetable and herb blends...

[@Kev1nTheKev1n]

*”i eat whatever my mom makes”*

[@thecardchanel]

Based

[@Charles-mv7sv]

Most kids get to make or have an after school snack. Start there and up your daily protein.

[@ephrem7147]

-Gigachad

[@Yunko04]

Us

[@more3520]

😂

[@coasternut3091]

My problem is the other people in the house. I'm fine with eating the same healthy things every day. They are not

[@alexukonu6592]

Try cooking for yourself it’s very liberating

[@glaxymarias]

@@alexukonu6592 it's impossible living with your parents 🥲

[@TheUniformGreen]

@@alexukonu6592 it's pretty hard to eat healthy when you eat boiled rice and plain chicken while the others eat burgers. Also, eating alone is not a solution either because it will break you mentally.

[@R-SXX]

​@@TheUniformGreen i still with my mom and dad, and man, I am the only one who cooks. They dont even want my food (and its tastes good, my girl loves when I cook for her), they just hate how much more expensive good ingredients are and thus they dont want anything to do with it. Fresh onions and garlic? Please no. Avocado and nut shake? Hell nah, fresh paprica and zuchini? NO. EVERYTIME I buy something I have to hear my parents how much miney I waste because the food is so expensive.

[@TheUniformGreen]

@@R-SXX lmao. I would have thought that 1kg of raw chicken is much less expensive than anything 1kg of ultraproccessed meat.

[@nfz8201]

I will do one push up for every like this comment gets

[@slasher4050]

I’ll do a one second plank for every like he gets 😎😎

[@Haonsti]

Start pushing boy 😭

[@user-nu4po8hn2q]

Cool now post it for us

[@ayeeyookevin5669]

This is why youtube made a comment section. For comment’s like this, keep excelling in life buddy!

[@foxy6478]

Good luck bro

[@user-slav153]

I just eat what my mom cooks

[@raulrahaman9863]

You: 🗿

[@shitpostheavy]

Based.

[@kiljonlenin]

People said I was on steroids. Truth is I just ate what mama cook.

[@JeiElRai]

Then you're not the target audience.

[@PrintScreen.]

@@shitpostheavy It's not based, it means they can't fix their diet until they leave the house.

[@notrippe]

I found your page sometime in January, I've since put more work into my fitness in just a few months than I had in the previous 4 years. I'm not sure what it was, but you inspired me. You helped me get out of my head and stop overcomplicating everything. Your views on simplicity are life-changing. Thank you.

[@StickPeopleAndPuff]

I just found your channel like 3 days ago as I've been struggling with getting my body how I want it and these videos make everything so simple with no pressure. "Eat only as much as satisfies your hunger" is so much better to hear than "You have to eat exactly 120 grains of rice because anything more or less is going to be detrimental and you'll have to start over"

[@saulgoodman3248]

Just found your channel a couple of days ago, and definitely one of my favorite channels on KZbin right now! Keep up the great work man.

[@JuanMejia-md8re]

Purchased the full nutritional and training plan the minute I woke up. Love your stuff

[@fmbaws]

Your 3day PPL plan has been a Godsend for me. Built 5lbs of muscle in a month with it. I think im set on bulking for now, but I might check the cutting guide when I'm ready for it. Thanks again dude for the great work and help.

[@derkiwisaft3857]

Did u buy his plan?

[@mklbz4877]

5lbs of total weight? 5lbs of muscle is more than double the amount you can optimally make in a month.

[@shawnj5154]

Hey can you tell us how long u were in the gym for each day? I want to follow it but it seems like a lot of exercises

[@justAutism-jc5uo]

@@mklbz4877 newbie gains, i got stronger ridiculously fast for the first few months when i first started working out (also probably a pound of it was fat ngl)

[@--Alexander--]

​@@shawnj5154 you dont need to be that long, do you know the jeff nippard Video on how to minimalize your workout time, quite similar to the one of winny?

[@DeaverJC]

Hey, Winney I would love to discuss business inquiries and help you and the community. Respect the knowledge and love! How can I contact you?

[@akhinasheedi]

literally the best gym channel on social media

[@Berxwedan.]

Don't think so

[@gutorodd]

Body weight (in kgs) x 1,5g~1,8g of protein is enough for the average person who is not an athlete or uses steroids. I love your channel bro!

[@TheDragonSeer]

Yes. It is very easily attainable even for a woman. Easiest source is chicken breast.

[@MagnusGoGo]

Agreed. That was the only weakness of this video; he mentioned the "conventional" number, as opposed to the one based on research. Kind of a strange oversight since eating a lot of protein can be both expensive and inconvenient, and this whole video prioritizes convenience (which is correct), so he really should've used 1.6g/kg.

[@baph0met]

​@@TheDragonSeerEasy but not cheap, it's like 500g of chicken every single day, not everyone can afford that. Gains cost a lot of money, and time obviously.

[@chumbue6537]

That is an insane amount of protein lol You do not need 1.5g let alone 1.8. More like .7g to 1g

[@Berxwedan.]

These protein need stuffs are just myths, like many fitness myths

[@tookytoucan7236]

Was working out from home but didn't see a lot of results cus I was always wasting time changing weights and didn't have big enough weights to increase difficulty easily, so I took a gym membership and have been binging your vids. You've given me a lot of motivation, thank you :)

[@Berxwedan.]

Talk Abt this video

[@adrianozhha]

i eat whatever my mom cooks

[@TheBartholomewJinPing]

Best nutrition plan

[@lobzikpink8163]

Worst nutrition plan

[@adrianozhha]

@@lobzikpink8163 u stupid? My mom was going to the gym 15 years before my dumbass spawned, she def know what food i gotta eat

[@stillthinking4089]

Based plan

[@Camerabeard]

Take good care of your mom then. I hope you're grateful! You're blessed

[@blueseaturtle6031]

*Before watching the vid, here are some tips I‘ve learned from science based KZbinrs* 1. Eat 3-4 serving of vegetables and two servings of fruit everyday 2. Swap your vegetable and fruits every other week, eating different colors 3. Eat 80-90% Whole Foods (White rice, whole grain breads, eggs, egg whites, chicken breasts, non fat Greek yogurt) 4. You can eat whatever you want for the remaining 10- 20% of calories (low calorie ice cream, candy bar, Doritos) 5. Incorporate whey protein powder into your diet to help increase your daily protein intake 6. (Optional) Try eating protein bars *Another tip: find out what your “macros” are, and try eating within your macro goals (Healthy fats, Carbohydrates, Protein)* Avoid diet soda and drink water, water is king 💦

[@SailorRamos]

I LOVE THIS GUY. Winny makes the most helpful, entertaining and somehow simple fitness videos ever!

[@Thragginator]

Thank you so much man, you made it so easy to follow without any extra complications ive always held back body building because i thought it was complicated mess. But now i realize its as easy as eating more protein and lifting heavy stuff. thanks a lot bro your channel really changed my life for the better

[@chinoaplasta6916]

he is literally the definition of a gentle giant.

[@Berxwedan.]

You can't even see his face, unless if you are a minion and see everyone tall.

[@joelsjunk239]

I'm on my first serious cut, and this video has given me so much insight and motivation. Hearing that 1. You should eat your bodyweight in grams of protein and 2. If you don't eat enough protein, you are leaving gains on the table, has caused me to totally rethink and recreate my eating plan to be protein focused. Thank you Winny!

[@TwoTeesYT]

Great video. I'm always too lazy to cook full recipes or come up with new meals. Simplifying it down to building meals around your protein needs and satiety is a great approach 🙏🙏

[@ThemoonsFullofgoons-qn9xl]

Winny you are the man my brother, on top of the physical gains you’re getting, you’re definitely going to smash more recognition gains and you will become a prominent member of the bodybuilding and gym community more than you already are, I wish you nothing but the best mate you deserve it. 💪🏻💯

[@MelxncholyMermxid]

As someone with an awful relationship with food, the protein source first tip is life changing. Thank you! I've been doing the workout a/b 4x a week and very excited for results in 3-6 months.

[@commandereditz4304]

Get this man to 1 mil now

[@indigoshurenai8264]

Man this is so helpful. I’ve been trying to get in better shape for a while now, but I was always lost when it came to a meal plan. This video helped a lot. Thank you so much for this. I will definitely be checking out your maintenance and bulking guides 👍

[@andnor]

You sir, is gold. I love that you simplify so much so that we can get a start on things to think about before diving deeper (if we want to) without making it overcomplicated. Thanks alot!

[@AkiraHartono]

That hand at 0:40 is sentient

[@Macmain]

i like the way you simplified and broke down how to start bulk and counting protein intake alot of the youtubers over complicate or over explain meal plaining which makes you not want to do attempt thanks

[@Grislyfacade]

This video is probably gonna help me get over my weight gaining hurdle, thank you for the info

[@GUERRILLAPR]

So many people on KZbin over explain stuff don't get me wrong i follow some that could get to my level and help me understand what i need to hear not what i wanna hear. Still i keep going back to Trainer winny to see if he had talked about it to confirm, he is the one who did get to my level even took me by the hand to explain everything. Thanks

[@moeenuddinhashim5069]

one of the best channels on this site

[@AnthonyPietropaolo-kx6fb]

This video came at the perfect time - just what I needed to get back on track with my fitness goals

[@tacuska7]

200 gramm of protein 2500 kCal this is my fat loose program. This is now much easier, thanks to you! Thank you

[@JohnnyRumpassBuns]

Hey new to the channel and working out, but literally just recent (more recent than this video) a new study came out about protien and you can literally have your protien in 1 meal and also their is no cap on protien anymore. Okay so going back to all I've learned from you so far and how its making me want to bulk up a bit, thank you for simplifying it for a layman.

[@kindadumbkindastrong4429]

One study does not invalidate years of other studies automatically, I would look into the sample size and the methods of this new study and weigh that against the existing body of knowledge

[@bubblegore]

omg i’m so happy i found your channel. this is the first video i’ve watched and no one has ever explained it as simple as this without making it specific or confusing. thank you so much dude i’m lost for words 🙏👑

[@petrkalashnikov2430]

Your humor has improved a lot. I like it specially soufflé joke. And I also really like this little sketchy man

[@An0xymoron127]

Making chili from scratch and eating it over the next two weeks (freezing half so you can have a few days without chili) is life changing. So is instinctively adding herbs and spices, which are surprisingly dense nutritionally If you want to supercharge your beans, I cook my chili with a can of coconut milk and often use an anchovy tin as a cheap and nutritious broth substitute. Squash purées cheat in even more nutrition, especially vitamin A. A batch of egg or tuna salad will last over half the week, these days I ferment/pickle my own veggies to mix in the salad or jazz up the sandwich My lazy meal preps are often one of the healthiest and most flavorful parts of my day.

[@Berxwedan.]

Do you pack any foods?

[@An0xymoron127]

@ I’m always packin foods (I don’t know what you mean 😅)

[@Berxwedan.]

I mean (I want to know what food you pack)

[@asdrelpuni6958]

Dude I've been lifting constantly for 3 years, but these videos are still great I really enjoy them

[@JustASmallRat]

You are a hero ! You provide so much value for your followers, much love and respect to you buddy :))

[@thelegendaryhusquin9906]

Thank you so much for the simplified meal plans! I plan to start cutting again after dropping it a month ago, but you motivated me enough to want to get back into shape.

[@jctiger434]

Congrats on the nutrition plans! Your crazy success over the last couple months is because of the honest, simple, effective lessons you give us. Thank you for preaching what training should be: what works best for you. You rock and keep giving us what we need to become rocks!!

[@AK999ABDUL]

Got to admit, Finch's involvement in 4RA made me a regular. Can't miss out on his match insights!

[@calvopunk8942]

This is what I needed. My problem was I was finding it hard to cook soo many meals and this just gave me soo many ideas and made it easier❤❤

[@james46758]

Dude, this is exactly what I needed. A good video to take my mind off all the crap that's going on right now. Thanks for the content. Good stuff! :)

[@mikelpeepee]

winny is literally the goat 🐐

[@RoughGalaxyYT]

2:45 why does every fitness creator get this wrong? it's 1g of protein per KG not pound. Straight from the university that did the original study. Americans got their hands on it and their metric-phobia made them say g/lb and people just started using it. consider this. I would have to eat 300 grams of protein every day. Not only would it probably disagree with me, but it'd be prohibitively expensive.

[@VincentPaulS]

I spend a few hours on the weekend making a huge batch of something great, like 18 stuffed peppers or 7lbs of bacon-wrapped cheddar meatloaf, or swedish meatballs, korean beef & rice, italian sausage with pepper and onion, etc. I put them in pyrex containers in the freezer, move them to the fridge the day before, and they’re ready to eat. After four weekends I have four amazing meals to choose from, I mix it up every day, and I eat like a damn king.

[@umbacano5793]

bro thank you so much for making things as easy as it can be i am about to get back into working out and this alone has helped me so much god bless man.

[@ok50P]

I have a nutrition plan you can take too, I am at my peak physique right now: Morning: 2 eggs with a yogurt, a handful of nuts, wholemeal bread and vegetables Lunch: Rice (Or not) with steaks and vegetables. Snack (4:00PM): A banana. Evening meal: Fish with vegetables. 8:00 PM: A apple I have been eating the same thing for 1 months and my life changed completely. You can follow it too!!

[@N3trunner_]

Winny my man. You're literally the best...

[@dillonsrt]

I've been doing meal prep with my slow cooker, can let it cook while I sleep, or play video games, go out and run errands. And so much variety of meals. Chili, mac and cheese, chicken tinga, butter chicken,tortellini soup, sweet potato and chicken stew, Mongolian beef just to name a few. Makes meal prep so much easier for me. I weigh out portions to 250 grams, and this has been working well for my nutrition needs.

[@sachinagroweldingworkshop9220]

Moat underrated person!!! THANK YOU FOR HE VIDEO!! 🙌🙌

[@shivamvishwakarma5052]

Finch brings great energy to 4ra events, really enjoying it.

[@Takkip]

I hope you get more subs my guy ❤️

[@MikeSn0W]

thanks for all of this free content, I feel more confident and I just started to lift because of you :) I just grab your FULL NUTRITION PLAN BUNDLE + PPL, can't wait to test all of that 😎 (hi from France)

[@brookhaven86]

I started making a low carb bread egg white sandwich with cheese and ham. Such a simple breakfast to make after leaving the gym. Along with meal prep it's taking me mostly there. At least 2/3rds of decent meals a day. Slowly getting there

[@ricardomilos1658]

all my gym bros love trainer winny, best workout influenecer out there 👏👏

[@highlander6573]

This video saved my fitness journey bro

[@zanevalero742]

I’ve never thought about meal prep like this! THANK YOU

[@nickk948]

This is one of the best video on this topic on youtube. All the other ones try and sell you a recipe book

[@joaovitordantasteixeira3991]

Man, you are great guy to explain about how to become better in gym, with your lessons i´m learn more about how to make to how to be better. Oh and i´m Brazzilian so if my portuguese isn´t good, sorry, but you are a great personal gym

[@MrFichstar]

I eat the same things every day. And on sunday, I have a cheat meal dinner (Usually some sort of junk food, like hotdogs or pizza). I eat two big meals a day, and one tiny snack. My breakfast: Oatmeal with raisins, one banana, one pear or apple, lowfat youghurt, a proteinbar and a proteinshake. My tiny snack meal: One protein bar or proteinshake, and a banana. My dinner: 4 sunny side up eggs on rye bread with ketchup, and 2-3 chicken breasts. I also take multivitamins, vitamin d3 (because of chronic low levels of vitamin D. Shoutout to my fellow scandinavians), omega 3 fish oil and creatine. I know I should eat some vegetables too, but I'm a lil babyman that don't like them. I have however bought a blender, for blending up vegetables and slurping it down quickly. Only way I can think of, where I can get it down. Haven't gotten it in the mail yet though.

[@xwinghax]

just got into bodybuilding, thanks for making starting out so much easier

[@deviling361]

thank you for your videos, you motivate me and help me understand better how to push myself and develop my body. Thank you!

[@gamefreak12121]

Appreciate the effort into these as always, Bro! We love ya over here 😁😁

[@Reshade6548]

This seems amazing but the price in dollar is too expensive for me as brazilian. I'll continue to support you in KZbin! Keep doing this great job!

[@simeonlp]

You simplify everything so well, incredible teacher, your previous video with the A/B workouts was the reason I started gym, and I'm about to do a shop now to use your eating plan ❤

[@tyleryoung4890]

Your always so informational and motivating

[@pedrocastellanos2982]

YESSSS LETS GOOOO THANKS TRAINER WINNY

[@AnuragGupta-sg4zc]

Finch at 4ra is a masterstroke. Cricket fans like us can relate so much more!

[@Poor_Gamer1212]

Trusting my bets more at 4RBT now that Finch is in the squad. Feels like batting with a safety net!

[@danriv5194]

2:05 honestly rice cookers are great i use them for almost every meal and drink i even use it to make tea

[@VanirTheRat]

5:55 This is literally my daily meal program since July of 2023

[@dmanxzc]

How is it going?

[@VanirTheRat]

@@dmanxzc How do you guys find these comments? I traveled to Japan, now I’m trying to live here, and the search for work has not been easy, so my diet has been inconsistent. But before that, I got 7 kg of really clean weight, so I’m pretty happy with what I got. Kinda sad that I still can’t afford that diet again, and I’m not going to the gym, so I’m doing bodyweight exercises, that have not the same results as the gym, for various reasons. Don’t let youtubers fool you, bodyweight exercises are enhanced cardio routines, they are not enough for hypertrophy unless you mix them up with gym equipment, like I used to do. But the diet is pretty good, you can trust me, and trainer winny

[@VanirTheRat]

​@@dmanxzc oh but, I forgot. I had to vary a little bit the breakfast, it’s too clean if you want to gain weight: I added carbs to it. Sometimes a burrito, sometimes an onigiri, that I prepared. And I mixed the fruit with the protein shake, but is mostly the same, the important variant is the carbs in the morning, but if you are trying to lose fat then don’t do that. My body fat percentage is really low, so it didn’t affect me negatively. Without it, I had no energy in the morning, which was bad xd. Hope it helps.

[@dmanxzc]

@@VanirTheRat You could try doing calisthenics if there are any parks around you with that type of equipment. Once you reach a certain level you can put kgs on yourself and work yourself from there.

[@dmanxzc]

@@VanirTheRat yeah it certainly does and thank you.

[@mooseboose656]

2:00 doesn’t blending food diminish their nutritions? I really don’t know I remember hearing someone say that but it might only apply to vegetables with fibers. Again I really don’t know just curious.

[@lofdz]

You´re a genius man, thanks for your content.

[@P2PMotivational]

thats the kind of content i want on my feed

[@memerman9677]

This works so well for my cut Thank you Trainer Winny! ( I'm 16 and I've been on a cut for 9 months and dropped from 215 at 5 foot 4 to 177 at 5 foot 10 )

[@Charles-mv7sv]

Don't worry you'll be 6'4 if you keep posting in fitness comments. Everyone is a liar around here, with height.

[@joenuts7124]

been waiting for this! keep up the these banger videos

[@thyxed]

This video was very helpful! Thank you bro 💯👑❤️

[@BarryDylan111]

Great info. Been doing that for a while now. What I suggest is to cook a large portion and eat it 2-3 times throughout the day for less cooking and cleaning.

[@JohnTavastian]

I'll be starting my first ever cut in about a month. I will probably try the cutting plan from your website. I'm lazy by nature so this should help.

[@oliviageist9567]

I like your videos!! Their creative and clever and very easy to follow 👌

[@mayaglaser2661]

You're so underrated, I really like your explanations! Simple and easy to understand but also practical!

[@focusonthework.]

What you do for us is amazing bro You are my principal youtuber of fitness un english, thanks a lot bro

[@Sora_FTW]

after seeing one of your other vids earlier… MY BROTHERS WE ARE ON A JOURNEY TO START OFF 21 RIGHT!! 🕺🏼🕺🏼

[@joaograndao2065]

Hi, I love your videos, started the gym last month, last I saw most of your videos and already made a lot of changes to my nutrition and workout plans, thank you for the videos, could you do some videos about warm ups for each muscles or groups of muscle, idk you are the guru

[@Alejmen009]

Thank you for making these videos. Have a nice day.

[@Zentico_AKS74U]

Imagine waking up at 3am for 2 scoops of protein

[@shalashashka994]

Your content is so useful, thank you Trainer Winny! It would be great if you inverted the colours so the videos show in a kind of dark mode. Will help me binge your videos in the evening and still get good sleep for my gains 😄😁🙏🙏🙇‍♂️

[@ryanjones8462]

Love your videos! Would love a video specified on transforming a skinny-fat body into an athletic body style.

[@hugofriberg3445]

If you add one part black rice for every ~14 parts white rice, and let is sit for 1,5-2h before cooking, you’ll end up with 흑미밥 (korean purple rice). Also consider using short grain rice. This will make the rice more sticky and can help make the food seem less bland.

[@nikbeganovic8331]

A meal that I like a lot and is insane when it comes to gains is 300g of ground beef and 3 eggs. Just trow everything in a pan on some butter mix until done and that's it. Add some salt and you have around 90g of protein in front of you. (If you need you can add some ketchup or any sauce that you like)

[@mrchubzdathird5449]

Thank you so much you just saved my life 😭

[@venkateshr6031]

I'll do one pushup for each like

[@danieljames1875]

Do another

[@modoesstuff]

honestly, this is very manaegable. Just do 18 push-ups. 😁

[@DaysWithDayton]

lol my entire workout routine is based off your tier program and now you just made my nutritional routine sooo damn easy! I tell people about this Channel literally any chance I have 😂

[@ssaaim]

hey winny! i loved this video but i was wondering if you could make a little short or something that could be used for those participating in Ramadan that they could use for the next month or so!! Thanks winny! Much love from Canada!