Nutrition Principles for Getting Lean and Muscular

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I wanted to share some basic principles that I have used personally, and as a trainer, to improve and maintain good body composition.
Nutrition to optimize health is a very complicated subject and nutrient requirements vary from individual to individual due to genetic polymorphisms, personal disease risks, chronic health conditions, allergies, food intolerances, etc. That being said, this video just pertains to improving body composition.
Principle 1- Eat real, minimally processed foods. These foods improve satiety, keep you full longer, and contain more nutrition than processed foods.
Principle 2- Prioritize protein rich foods. Protein fills you up, keeps you full longer, and supports muscle growth
Principle 3- Reduce meal frequency. By eating less frequently, you can save your daily calories for huge meals that fill you up. I rarely ever eat more than 2 meals a day, and if I need to lean out after vacation or the holidays or something, I will do a stretch of 1 meal a day to get lean quick. This allows me to eat as much as I want without exceeding my daily calorie budget. Practically, this usually just involves skipping breakfast, eating lunch and then eating dinner. I do enjoy a cheat meal or two a week, and this does not affect my long term body composition.
Simple stuff and nothing groundbreaking, but done consistently for a long time, this has yielded excellent results in myself and many of my clients. It is not the only way, just a way that works for me without having to micromanage my diet, count calories, weigh my food, or finish my meals before I'm actually full.

[@johnschmidt2818]

Finally someone who gets to the point without 15 minutes of filler. This is what many people like myself need. New subscriber. Thanks.

[@Kboges]

Thank you, John! Much appreciated🙏

[@gucciland]

seriously thank god

[@EE-ie9gm]

@@Kboges no carbs in your diet besides veggies and fruits?

[@leelunk8235]

1:30 MINS TO GET TO THE POINT, UNACCEPTABLE

[@OmegaMouse]

Yep. KZbin is turning into a joke. Long introductions, embedded sponsorships + KZbin Ads & misleading headlines galore.

[@AlamMahmood]

I love this basic instruction. 1) Eat real food(fruit, chicken, vegetables etc) 2) Prioritize Protein Rich Food 3) Reduced meal frequency

[@beefmcswag5433]

4) quit alcohol

[@davidjd123]

@@beefmcswag5433 thats my biggest one, I already eat whole foods, decently high in protein ( I could go higher) and dont eat more than 3 meals at the most, I mostly do two meals. but the booze is for sure the number 1 reason I packed on more weight.

[@casualuserish]

@@beefmcswag5433 not sustainable for some, or necessary. but moderating alcohol is certainly important

[@lebe220]

Avoid modRNA vaccination

[@GoldKingsMan]

@@beefmcswag5433 I reduce mine.

[@john-lvoth9765]

20 years ago I took a personal training course to learn how to take care of myself better. I counted my caloric intake broken down in percentages of carbs, protein, & fats by way of calorie conversion. I did this for only 2 weeks and it changed my eating habits from then on. I think counting calories is great for people just starting to understand how to live healthier. But after a couple weeks you’ll pretty much understand what’s good and bad. I remember going to the grocery store and converting grams to calories and thought to myself, “They are trying to kill us.” Haha Stay away from processed food and choose fresh. Choose Grilled over fried. The more colorful the food on your plate is the better. The brighter the food the better. And moderation is key. Water over soda. Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices. Always a work in progress & always learning from decade to decade.

[@hehunches]

"Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices." Love it. Thanks.

[@kevinburke9940]

Great advice, thanx john

[@BretThomson]

“Whatever you get your body used to, it’s going to crave” That’s so well said and true, thank you!

[@jenHry-ng3pw]

I had to check if I didn't write this post some ago. No, it was you. Anyway, I fully agree.

[@marcosmoreno7820]

Great advice, thank you

[@realestate2181]

I'm so glad that this channel exists. No filler. No fluff.

[@Kboges]

Thank you! I appreciate the support!

[@gilbertjo2675]

Can I just say that this channel is the most "no BS" fitness channel I've ever seen? Everything is explained quickly, precisely, with no unnecessary expositions, and no sarcasm towards beginners. Love your channel Sir, this is gold content.

[@Kboges]

Thanks so much! Exactly what I'm going for. Thanks for the feedback.

[@aweimoleayopeter6960]

There's another you are missing..it's called Mind Pump..amazing

[@AppleByte97]

And you’re missing another, it’s called Iron Wolf. The king of “no BS” fitness

[@aweimoleayopeter6960]

@@AppleByte97 Thank you

[@Kboges]

@@AppleByte97 The Iron wolf is a machine!

[@melsagelord3991]

“Reduce meal frequency, no snacks” Golden rules for me. Thanks.

[@Kboges]

It early always works. The only time I've seen it fail is when it isn't followed.

[@syrckwildberry8356]

I actually replace meals with healthy snacks and protein shakes.

[@patwarrior3000]

@@Kboges would you say that for loosing weight or becoming leaner this is also a good idea or rather for maintaining a lean physique. I've often seen people suggest to increase the amount of times you eat per day 3-5 (same calories) as this boosts metabolism and ultimately will increase fat loss. great informative video btw:)

[@sash0047]

@@Kboges its about calories. I count calories, eat all day, lost 35 kgs that way.

[@Kboges]

@@sash0047 Yeah that totally works. I have clients that weigh and count everything. It's more about psychology; picking the approach that works best for you.

[@Flinkemis]

I guess this is the kind of thing youtube was meant for in the first place. A video straight to the point, with no BS. Thank you for sharing this!

[@justiceglenn3869]

I love how this guy just keeps it very concise and simple, no long 10 minute videos with a 4 minute intro. Just brief and comprehensive I love it. Thank you KZbin for recommending something useful

[@Kboges]

Thank you!

[@PitufoElOriginal]

I appreciate the info in a small clip that allows even time for a comment 😊

[@IM-uh5tk]

1:34 eat real food 2:14 prioritise protein rich food 2:48 reduce meal frequency

[@revisingthescript]

@K boges -- if you put these timestamps in the description and always start with "0:00" first, KZbin will convert the video timeline into chapters

[@rawlr9066]

thank you

[@nw3877]

3 meals a day is enough ?

[@sprocastersprocaster]

@@nw3877 just listen to your body

[@keyfobkaleb]

Thanks

[@matthewbaribeau1113]

Amazing content, definitely had the same experience as you, 1-2 big meals per day, no junk food and only complete, whole foods. My physique and health have never been better.

[@Kboges]

It's fool proof!

[@Rafael-mh6yz]

@@Kboges how's this... Breakfast have 2 eggs and a whole wheat bread sandwich with chicken or turkey and some berries maybe.. dinner just chicken and vegetables maybe some sweet potato

[@OshawaStateOfMind]

Intermittent fasting is the truth

[@madara2051]

@@OshawaStateOfMind Wrong, you wont be optimimizing protein synthesis due to only having 2 servings of protein per day.

[@damimemo2285]

​@@Kboges Fun and interesting content. I want to ask you how you can eat around 3000kcal in one or two meals? I see you don't eat a lot of carbs. Are you not bloated when you have to eat 3000 kcal in one or two meals? I need about 3000kcal, hence this question. I am curious about your answer.

[@AndrewNemess]

good channel good info love it

[@Kboges]

Thank you, physics!

[@wafflesmcgallagher934]

Nothing worse than a video on a 4 minute topic taking 25 minutes. You're doing good work.

[@jamesstramer5186]

Your method of training has been the most lifestyle friendly system of all those I tried. It has allowed me to train daily for 109 days as on today.

[@albertorozco3652]

Ditto

[@Kboges]

James! This is the coolest thing to hear! I'm literally smiling as I type this! I appreciate the feedback and so happy you have enjoyed the process. Keep it up for life, brother.

[@Kboges]

So great to hear, Albert. Keep at it!

[@jamesstramer5186]

@@Kboges Thank you!

[@Kboges]

@@jamesstramer5186 My pleasure!

[@scottmcdonald9685]

More common sense info in a world bombarded by overmarketing, hype, sensationalism, and pure nonsense. Glad to see your channel growing.

[@Kboges]

Much appreciated, Scott!

[@zen_nabu]

I like how you showed example pics the whole time you were explaining. It really hammers home the "no excuses" thing. Simple whole foods are the way to go.

[@garvitkharbanda7]

You’re the only fitness channel that doesn’t overwhelm me but actually pushes me to do my sets!

[@Kboges]

Thank so much, Garvit! That's a great compliment! Get those sets in!💪

[@garvitkharbanda7]

@@Kboges hahah wish I could pin your channel to the top of my feed so I’m reminded every time I open yt! Great work though thank you so much:)

[@610ssmith]

I have had private consultations with Kyle and I must say that his knowledge and ability to clearly communicate it in a precise and impactful way is second to none. In a world overloaded with a new fitness and diet fads, his simple yet effective principles yield top notch results when implementing consistently... Top fitness person on KZbin... Just a matter of time til he blows up

[@Kboges]

WOW! Thank you for that! That means so much. Very kind of you! I really enjoy hearing the info has been helpful!

[@yooper9062]

@@Kboges Would you still follow the same principles if your goal was to gain weight? By this I mean 1-2 meals a day and it seems like you go lower on the carb spectrum. Looks like your diet is high in veg, protein, and then some fruit or tubers. So would you just increase the volume of these same foods and same meal frequencies or would you add in a meal or add in more carbs? Just found the channel by the way and you gained a subscriber in me!

[@skswldms]

The quality output from your channel is actually insane. Such a valuable resource.

[@Kboges]

Thank You! That's very kind!

[@railpressureflip]

I freaking love this channel so much holy shit. What a breath of fresh air. Been subscribed for years but always keep coming back.

[@Kboges]

Thank you! I appreciate that!

[@rasalresid9147]

These tips are just what I need right now. For couple of months I have been following some meal plans from Next Level Diet and I lost so much fat, feel stronger and got muscle, but I always appreciate any piece of advice.

[@nutmalone5527]

"reduced meal frequency" I already lost 53kgs and i am at my goal weight, but reducing my meals to 2 big meals (lunch and dinner) compared to 4 meals a day, has been extremely helpful in keeping me satiated for a long period of time

[@lalixlili]

My goal is to lose 50 kilos. I am intermittent fasting and I do LIA.

[@troll2637]

I only eat one big meal. Went from 95kg to 69kg. And I workout(slightly) too. I have more muscles than before. But it's hard to build muscle since I am always on a deficit.

[@user-pt1ye7vd7m]

@@troll2637 Wow man, that's a huge jump. I mean downwards and congrats. I'm strugling to go to something lik 60 from 64kg here. lol

[@troll2637]

@@user-pt1ye7vd7m thanks man. I feel like it's easier to lose a lot of weight than few kilos(of course it takes time and hard work). I had to throw everything in there.

[@groovy4135]

@@troll2637 you should be fine if you get enough proteins. You may not see it as much until you get really lean but you will definetly get more muscular. keep going bro

[@Dev-TravelScenes]

Excellent! No drama, No confusing jargons, everything explained in pure simplicity! I understood all diet secrets in 2 minutes! Thanks 🙏

[@LuisGonzalez-gb4uh]

All that you teach fits very well into my minimalist mindset. I'm convinced that simpler trumps optimal, that consistency trumps complexity, and that it's better to focus on what gets you the most bang for your buck and not overthinking anything when going towards your goals. I'm 52 and I've been doing nothing but chin-ups and dips for three years. I started out while being very overweight, with an assisted pullup machine in a gym, and as soon as I could I started working out at home. A cheap doorframe bar and a granny walker for my dips. The transformation has been phenomenal. Now you inspired me to throw in some squats. I didn't know much, I just followed my instincts, but everything I did so far was pretty much what you do here. You confirmed to me that this is the way. Thank you!

[@caseysimmons9578]

Man your channel is in the top tier for health and fitness. Right to the point and no gimmicks. Appreciate the content 💪🔥

[@Fluffehz]

I love the way you approach fitness, food, and your way of thinking about working out. Keep making these videos! I love them

[@Kboges]

Thank you! Will do!

[@jonathaneidam2289]

This channel is a gold mine. Been sharing this channel with everyone I know!

[@Kboges]

Thank you, Jonathan! That means a lot, brother! Much appreciated.

[@levelupkoi4671]

I just discovered your channel an hour or so ago just right before my workout for the day and it's safe to say I'm binge watching a lot of videos by you now, thank you for the amazing content!

[@Bu.T.F.I]

Channel is exactly what I needed straight to the point on how can I help myself. thank you so much. I love that he discusses was actually good in terms of being healthy and reaping the benefits of being muscular and lean

[@therenaissanceman441]

What an absolute straight up guy and no-nonsense content. Simple! Genius!

[@Kboges]

That means a lot. Thank you!

[@Mikexmerchant]

Your videos are so concise. It's insanely appreciated man. very quick and to the point.

[@Kboges]

My pleasure! Thank you for the feedback ad the kind words! I appreciate that!

[@thomasparg1981]

One of the best videos on nutrition I have seen and is amazingly explained in under 4 minutes. Great channel man!

[@Kboges]

Thomas, that means a lot. Thank you!

[@stopcensoringmen5044]

@@Kboges It's crazy to me that you take the time to reply to comments on a year old video. As an aside, thank you for making these videos, K.

[@mo-215]

Dude is always straight to the point. Love it. Gold.

[@emartc1]

No bs, no drama, no screaming….just great, solid info. You’re doing a great job! Keep it up!

[@dankmatter3068]

Screaming? lmao

[@victoriajensen8484]

Love this advice, thanks 🙏🏼 53 female just started weight training after being a runner for 40 years. This is just what I needed! The food looks amazing!

[@islip376]

I’m a runner too. Did you stop running for a reason? Or just wanted a change?

[@mianosir1511]

How did it go

[@WolfManJammer]

I recently found this channel and very much like the primal sense that I am picking up from it. The training seems longevity based as opposed to a large portion of information available; which is very valuable and appealing to those of us that never plan on stopping training.

[@Kboges]

Thank you Christopher! I'm happy to hear you enjoyed this. I'll be making some more content in the future about these topics!

[@armenalexanian]

Your videos have been an inspiration for me. Often while I'm exercising I'm visualizing you doing the same exercises and I'm using an intentional, methodical pace the way you do. Thanks!

[@thundergun8179]

short, professional and to the point. this video far surpasses the other physical education videos I've seen so far. well done I hope to see more from you in the future!

[@Kboges]

Thank you! That means a lot. Very much appreciated.

[@gregthompson9434]

Great advise, real food is where it’s at , for a leaner body , just found your channel I’ve been eating real food working out with basic pull-ups, push ups , body squats, bands , kettlebells for the past 9 years and it’s amazing how my body changed , i went from 40 waist jeans and always XXL shirts to 34 waist jeans and L to sometimes M shirts I’m 6’ 1” 200 lbs now

[@Kboges]

Well done, Greg! Awesome job, brother!

[@j10001]

That’s so amazing! Thanks for showing the way forward!!

[@Godovereverything8]

You’re a warrior. Great work! Keep going!

[@Waqas9157]

Bro please answer, i do 70 push ups, 10 pull ups, body weight squats some times i add 8kg weight, little bicep workout at home and cardio also. Is this enough to gain lean muscle? I am 130 lbs and 5"8 i want to be around 150 lbs. My diet is organic home cooked bread with butter plus 4 eggs in morning and 400gms yoghurt, in lunch salad and 1 bread, in evening simple cooked vegetable curry and same bread. Is it enough diet? Plz answer.

[@gregthompson9434]

@@Waqas9157 don’t over do cardio , add some ground beef, chicken to your diet , and a favorite protein power that I use is Jay Rob whey isolate, also start doing kettle bell swings they are a good overall strength exercise

[@xori449]

Finally, someone who dishes-out tips without involving any BS. You keep it short and focused, and you don't exaggerate. It's only a matter of time before your channel blows-up!

[@Kboges]

Thank you!

[@markthompson1796]

Thank you for keeping it simple and getting right to the point. There is so much useless filler on KZbin these days. Subscribed.

[@xxjon2killxx912]

Just love your vids man , due to your training principles with calisthenics, training literally can fit into my schedule anytime any day especially with balancing university and life on a whole. All the best man please keep posting more !! 💙🙏🏽

[@Kboges]

Thanks so much! This means a lot. I'm happy the content is useful and has made a difference for you. Keep me posted on how it goes!

[@thatguynelson]

Principle 1: 1:30 Principle 2: 2:09 Principle 3: 2:41 Thanks for these words of wisdom!

[@icecreamzzstaxxxx2743]

Thank you bro ... That is a simplified truth... And logical.... I think ppl overcomplicate what you just said everyday💪🏾

[@lorenzococcia8665]

So simple yet powerful. Just what I needed.thank you !

[@rhondarobinson4096]

I just found your channel, I love it! Straight to the point no extra fluff

[@Kboges]

Thanks you, Rhonda!

[@haathimmunas1563]

I have never watched any of your videos before, and from this video I decided to subscribe. The reason being you explained everything clearly and wasted no time. Awesome stuff.

[@Kboges]

Thank you, Haathim!🙏

[@randyjavierpenaloflorian1700]

Me too

[@dylandelee2129]

You are the first one i can actually listen to, thanks for the advice

[@tonisiret5557]

Can't wait to hear it, Ring! 👊🏼 Keep on keepin' on 💪🏽🦵🏽

[@Kboges]

Thank you, brother! 🙏

[@davesemmens9496]

Intermittent Fasting (reduced meal frequency) has so many side benefits that it really has to be part of any weight loss plan. I normally stick to 16/8 but throw in some longer fasts now and again. It has helped me drop 100 pound and still build / maintain muscle over the last 3 years. Quality food is also key as well - so 100% agree with everything in the video :)

[@potatowaffle5653]

Well done Dave keep smashing it 💪

[@satoshinakamoto7253]

Kinobody

[@avatar1867]

Funny enough I grew up doing intermitted fasting 18/6 because I didn't eat breakfast or lunch at school growing up. Not even in elementary school. So I always ate between 4pm and 10pm. Lol.

[@DMINATOR]

This advice is gold, exactly what i've been doing and it works !

[@Kboges]

Thanks, DMINATOR!

[@user-xn2wg2oe7s]

Those food pictures made me happy and I'm looking forward to trying some of those dishes.

[@user-gu9bo7ns1c]

PERFECT VIDEO STRAIGHT TO THE POINT THANKS FOR ALL THE GREAT ADVICE 🙏🏻

[@TonyKuehler]

Kudos to this channel, good information without sizzle. The images of your meals are useful by example and spot on with everything you're saying about satiety, healthful variety and long-term body composition stability. Thank you very much for these postings and information.

[@Kboges]

Thank you, Tony! I'm happy you enjoyed.

[@marcelogameiro105]

Another one finally kyle!!! thank you

[@Kboges]

My pleasure, Marcelo!

[@ridisulo2978]

Your thoroughness and presentation is truly exceptional and appreciated. Keep up the great content.

[@Kboges]

Thats super kind of you, Ridi! Much appreciated!

[@grantschaures4317]

This is the best video on nutrition for muscle growth that I've ever seen

[@StrongandConditioned]

Love this video. Devouring your content. Keep going brother 💪🏻

[@Kboges]

Thanks so much brother! I appreciate you reaching out!

[@beight98]

All his videos are heaven sent in my opinion. It all started when he showed us the amazing mabu stance. What a great exercise you’ve introduced me to❤

[@Kboges]

Weight, I truly appreciate this. Thank you, my friend!🙏

[@jerryoshea3116]

This 'Dude' is doing a lot of good work here! .informing&Educating people!

[@Kboges]

Thanks, Jerry! I appreciate that!

[@sen0lis]

Well-made video. The man is talking straight to the point, and these pictures are awesome 👌

[@Kboges]

Thanks, Julius!

[@radercalisthenics]

Excellent treatment of a very difficult subject. I like that your nutrition principles are as minimalist and real as your training. Effective, uncomplicated, and straight to the point. For most people, fitness people in particular, eating is an all-day affair. It's exhausting to have to think about it and worry about it all day. This approach only forces you to think about it once or twice and you only need to follow a couple of main principles. I'm presently trying to work towards an OMAD cycle to lose 15 lb. Will keep you posted. Great job.

[@simonwilliams5135]

Hi Stephen. May is suggest trying just eating a high protein yogurt and 2-3 pieces of fruit for breakfast and lunch and then a large meal for dinner. That's what I do. It's not quite omad but it allows me to eat big in the evening whilst not feeling hungry throughout the day.

[@radercalisthenics]

@@simonwilliams5135 Thanks Simon. At this point anything at all for breakfast would be a step in the wrong direction for me, as I'm presently breaking my fast not before 4:00 or 5:00 in the afternoon. The best plan for me is two meals, one early afternoon and one evening. As soon as I drop the weight I want to drop using OMAD, I intend to get back to that. OMAD is a temporary tool.

[@Kboges]

Thanks Steve! Looking forward to hearing about the success.

[@AndreeaJoAnn]

A subscriber after a less than 4 mins long video? That's me! Great video! Loved the way is presented, straight into the info, clean delivery, sound advice. What else to ask for? Have a great day, sir!

[@Kboges]

Thank you so much for that! I'm happy you enjoyed! I appreciate the support🙏

[@AmitKumar-ym7bw]

Dude comprehensible and to the point. Subbed

[@MasteryOrder]

If you enjoy topics about mastery and masculinity, I invite you to explore the videos on the Mastery Order Channel. Challenge yourself with some ideas about manhood, explore your masculine potential to the maximum and become the kind of man you would respect and admire. We can only better ourselves together, as men among men, so I invite you to use what I share and, of course, share your own thoughts so that others can benefit from them as well. All the best to you!

[@jessewilliams7517]

THANK YOU!!!! FINALLY SOMEONE WHO GETS IT

[@philu3]

Everything said here is spot on. I've been doing what he said fort the past two months and the results are impressive. Protein eliminates cravings and hunger. We only have so much discipline and will throughout the day. Eating a bunch of protein (0.6-1g per lbs of bodyweight) will fill you up to the point where eating once or twice a day becomes a thing naturally

[@Kboges]

10% this! Thanks for sharing, Phil! Keep at it!🙏💪

[@TheWisdom3]

@K Boges, 10% Allright!

[@MutenRoscher]

@@TheWisdom3 xD

[@MrMakingwavesmedia]

Lol are you even a qualifued nutritionist LOL this dude just showed you gow to put yourself at risk fir diabtetes and you think his right 😂😂😂😂😂

[@LiftHeavyWeights]

@@MrMakingwavesmedia L take

[@formingo5345]

What I really like about this video is all the pictures of the meals to get a good idea of what to eat

[@Kboges]

Thanks, Del.

[@jwbelveal]

Found you page a few weeks ago and love it. Shared it with multiple friends who do as well. Keep it up and thanks for the info.

[@CountEstradivarius7]

This is the only video you will ever need. It is so definitive in its creation that the video itself is clean cut and precise. We should all strive to learn from this philosophy.

[@runnersluck4390]

This is some solid info for getting and staying lean. Semi-fasting, allowing a smaller window to eat. This is great for optimizing the bodies energy too once you're already in good condition.

[@Kboges]

Exactly!

[@andrewmeek6741]

@@Kboges When do you usually eat and then last meal? So are you intermenting fasting? Ive played with it and have ate between 11am - 7pm then fasted - which has been helpful. Great stuff. Just subscribed and looking over other videos and will check out website. Thank you in advance for advice.

[@Kboges]

@@andrewmeek6741 Hey Andrew, these days, I keep a pretty tight eating window. Lunch around 2, depending on the day, and dinner usually at 4-5... just a habit I've kept since my daughter was born 18 months ago. For men it works really well. IF is not the only way to go, jut a tool, but it's a tool that for me makes it all pretty easy.

[@satoshinakamoto7253]

Kinobody

[@itz_feley417]

I do fitness a few years now and this man talks facts👍🏽But if you want to achieve your goal as fast as possible it’s better to weigh your food. Good video mate

[@Kboges]

Thanks brother! Yeah very true. If you are trying to maximize results, it's hard to beat the precision that weighing your food offers. This is like a good tradeoff.

[@firstearth8061]

Thanks for taking time and helping us.

[@Kboges]

It's my pleasure!

[@sk00bz.]

Great content, information, and delivery. Subscribed!

[@BriarJumper]

Love the food pictures. Your next videos need to be on preparing those meals, they look really great! Very few people like to count calories, carbs, proteins etc. Just work out every day and eat healthy foods!

[@Kboges]

Great feedback! I appreciate that. Yeah a cooking segment could actually be really fun.

[@firebug1892]

@@Kboges yeah it’s needful!

[@ALGtheMC]

@@Kboges yes

[@twinsdad7831]

@@Kboges please do!

[@jonathanDan876]

excellent information sir, I have been incorporating the said way of calorie intake, trying to maximize protein whereby keeping a balance of fats and carbs. you have detailed everything that was important. thank you !!

[@a.l.alexander3668]

It makes very much sense. I’m going to join that community.

[@Kboges]

Thank you! Looking forward to seeing you in there!

[@kenzieberr7263]

short and sweet and to the point. I like it!

[@Kboges]

Thank you, Kenzie!

[@Anfield_the_place_to_be]

My daily routine is: Breakfast 07.00 Fruit 10.00 Lunch 11.30 (Workout 12.15) Fruit 15.00 /protein shake Dinner 17.30 Supper (oathmeal with extra protein like nuts or cottage cheese) 20.00 I work as a chef on a ship and work 3 week on, 3 weeks off. I can follow this routine both on work and at Home and train when the lady and kids Are working/school. I'm almost never hungry, and i find this routine to work best for my lifestyle. I'm realy into making (as you say) "whole" foods, and strongly recomend people to do the same. You feel better, and it's a great way to invest in yourself and your familys health. I don't think your tip is bad at all, but i think people should find a routine that fits into their own lifestyle. I dond't think most people will have the self controll of just eating 1 or 2 times a day in the long run. Dond't forget eating is a great way to be social, put the mobile phones away and have quality time with the family. Great chanel, i subbed yesterday and have allready learned a couple of things and training tips i Will Try out:)

[@lsmith3942]

He just said reduce frequency?

[@Konstantinos143]

Nice, you gave me a good idea for a meal plan of my own. All the best!

[@ihateracists3188]

People need to understand the 2nd half of your comment ...its very important!!!!

[@JosephQPublic]

I don’t think we’re meant to eat all the time, though. Fasting has wonderful health benefits including healing lots of health issues.

[@VredesStall]

The pics of those food dishes were great... and looked very delicious!!

[@Kboges]

Thanks! I'm going to be posting more in the future. Maybe like a week of eating.

[@WebsiteMarketingConsultant]

I think this was the best meal examples I have ever seen. Nice.

[@joshthomas6219]

Nice man thanks much appreciated. Love the No BS approach.

[@lovelyrics3656]

One of the best channel about fitness . No blah blah blah. Just real knowledge. Thank you sir.

[@Kboges]

Thanks, Love Lyrics!

[@Jpeg-yz4xj]

Thank you for this video man, first REAL tip I see on KZbin about Nutrition that doesnt hold some unrealistic min maxing bodybuilder strategies in your face. The 1-2 meals without too tight restrictions has worked very well for me in the past and it´s really easy to stick to and not feel burned out because you try to stick to some super strict "Mr. Universe" meal plan.

[@Kboges]

I totally agree! Thank you. I've also found this to be the most sustainable way to keep good body composition.

[@Jpeg-yz4xj]

@@Kboges Your whole channel is pure gold for motivated working class people btw. I have a 40 hour job and my strategy is to go 1 hour, 4 times a week to the gym to stay in shape. It worked for me the last 2 years but your last video about single rep workouts really made me think! Earned yourself a follower mate!

[@djj3357]

Top shelf content Kyle! Thanks for your attention to detail 🕉

[@Kboges]

Thanks, djj!

[@crls1]

Excellent video, especially with the pictures to illustrate!

[@alexj6934]

This is the Video I needed, I've fallowed this exact eating routine for almost a year with great success both on my physique, and mental state . Within the last few months i've tried increasing meal frequency and calorie intake, worst mistake ever. I thought I could make it work. I'm sticking with what works for me, the propaganda out in the Health and Fitness industry is hard to ignore. or maybe different stroke for different folks. Great Channel. keep up the good work

[@SimbaUchihaa]

Same after doing the 1-2 meals, I tried getting more in and I just felt like shit no matter how hard I tried. I feel more tired during the day when I try to eat, so I keep it simple with some food and snacks. That's it.

[@satoshinakamoto7253]

Kinobody

[@grantbradley5084]

Good information. I adhere to a diet similar to yours. I’ve never counted calories basically eat fairly clean. I switched up my fitness routine about a year ago focusing mostly of body weight exercises, focusing on the gym rings. At 65 I’m more ripped than I was at 25.

[@javieleetoo2213]

Brooooo your channel is on fire quick and precise

[@Kboges]

Javie! Thank you so much for that compliment! Much appreciate!🙏

[@budokarate6212]

That’s the perfect gym, brother. It’s all you need ! Great video !!!

[@noah_4066]

One week of working out like kyle made me feel better than ever 👌

[@Kboges]

Way to go, Noah! Keep at it and don't hesitate to reach out if you ever have any questions.

[@strivin4]

Lové watching your vids man always click the vid and see your insane back when i go to read the comments, really motivates me to keep pushing

[@Kboges]

Thank you! So happy it resonated with you. Thank you for the support!

[@BillBene67]

Really great content. Makes so much sense. Very inspirational bud

[@bigcato5840]

Straight to the point, & it is what it is.

[@sofoklisman9818]

Just subbed... Awesome channel! Hopefully it stays like that..clean, lots of helpful information. Keep it my man. Hope you reach 100k soon

[@Kboges]

Thanks so much! That means a lot. More content coming and I'll keep doing my best to keep the info concise and actionable. 🙏

[@akshaekumar2918]

What makes you unique from all other fitness gurus is that you come straight to the point, no crap in between, no drama, none. Big fan from India sir.

[@emi4860]

Great content and loved a lot the meals and pictures. Many thanks!

[@Kboges]

Thank you! Glad you enjoyed! 🙏

[@fullmindstorm]

Its simple, understandable, its genius 👏🏼 Thank you for this information, you earned another loyal subscriber.

[@Kboges]

Thank you, Twiggy!

[@katashley1031]

As a holistic nutritionist and athletic trainer for 30 years I've seen clients thrive on such vastly different diets and approaches. It really is so individual. It's good to know what you're doing, but of course that won't be everyone's sweet spot. Some of my clients thrive on 2 meals and no food after 6pm or so, some thrive on smaller meals throughout the day, 5 or 6 of them and something an hour before bed. Nothing beats real food though, for sure, and these variances are what makes it is fascinating to be in this profession. I love how concise and helpful your videos are. I've told all my clients about them as well.

[@Kboges]

100% spot on, Kat! There are so many tools available that can help us organize our nutrition. Not every tool is for everyone. It depends on so many different things. My goal with this video was simply to offer what has worked for me, and to present these tools to those who may not have been exposed to them. Self experimentation is ultimately the key! Thank you for such a thoughtful and nuanced comment!

[@tedfuller1813]

Kyle, absolutely fantastic content. Thank you!! A question about the two big meals per day. I always train first thing in the morning, typically before 8:00. I find that it can be difficult to time the two meals as lunch midday and dinner in the evening as my training often leaves me feeling pretty hungry. Any thoughts on meal timing for early morning trainees? Thank you!

[@Kboges]

Hey Ted, you can always have one meal after your training, or even a small snack post workout. Don't be too dogmatic about any approach, just experiment and find something that allows you to stay consistent and move you towards your goals.

[@knowledge_ja]

Simple and Straightforward I love it

[@Kboges]

Thanks, Knowledge!

[@eregbueye]

Absolutely agree with every point, great vid !