How To Set Up Your Diet for Optimal Muscle Growth - Macros, Calories & Cyclical Nutrition

[@SAMIRNASRI1996]

This video was very good! I follow all your videos and in trying to get better and smarter every day. I really like the concept of applying science to all you do. Thanks from Sweden

[@Fatfrogsrock]

Hey hope you guys get to keep your culture after all the mass immigration you've had recently. X

[@willhowley5517]

"I burn that in a coma" I don't know why, but that made me laugh!!

[@bullettomy7thheart]

This is just absolutely premium advice. Thank you Ben!

[@RiffMusic1970]

My right ear is getting no gainzz.

[@peanutbutterjelly7421]

temp fix, switch ur audio settings to mono

[@anthonypietrobono6178]

Couldn't agree more on the importance of cyclical nutrition!

[@centurionstrengthfitness3671]

Outstanding as always! Keep rocking it, BPak.

[@Vikingmuscle1]

Thanks Ben! Was having this question today

[@jirihutecka9020]

Ben can you explain the mechanism of carbs in excess been inflammatory ? How it works or what that means?

[@ronnysterling7694]

sure

[@Evasbaby256]

Yes

[@tntramzy12]

Come on both carbs mentioned suck. What about quinoa and Millet amaranth black rice they don't even come close to providing inflammation like sugars or other things

[@ascendtoaesthetics]

@@tntramzy12 as he said in the video, the source of the carbs is irrelevant...

[@samfogleman2337]

Good wisdom here! Thanks Ben! 😁

[@tezzy1912]

At 0:46 he says if you're not hitting protein requirements you won't be sore. Is this why after I've worked out the following days I'm not sore. Is this because of my lack of protein intake?

[@chad6681]

nsufficient protein in your diet reduces lean body mass, muscle strength, and function. Not consuming enough protein can also cause muscle cramping, weakness, and soreness. ... This eventually causes muscle wasting or atrophy as a direct result of chronic, low dietary protein.

[@joaobraz2]

Clear and solid advices

[@boy_303]

Amazing video as always Ben!

[@socrates_the_great6209]

So much priceless gold given out in this video its crazy.

[@SuperSmith12345678]

So are you saying that after about 10-14 days of being in a surplus we should take 3-5 days in a deficit and then go back into a surplus and repeat this cycle for optimal muscle gain and fat limiting?

[@jsingh9899]

good information. thanks.

[@mrkiiprototype2938]

My left ear enjoyed this video

[@rawanad1622]

What's ur take on reverse dieting

[@nouman932]

Thanks 🙏

[@isahilchhabra]

"u ll know if u hit u protein requirement by checking if u are sore or not" what does he mean by that??? Pls xplain

[@tntramzy12]

You can definitely tell if you are experienced when your nutrition isn't on based on previous work out And recoveries However for the common person who can barely be aware of their stools they won't know what to think when you self assess protein

[@mosesbygate-smith2750]

If I'm cycling carbohydrates for the sake of gaining hypertrophy whilst staying relatively low in body fat percentage, am I to keep meeting 500 calories above my BMR with fats or am I to drop back down to BMR or just slightly adjust the caloric excess e.g. 300 calories over on rest/growth days instead of 500.

[@njaimerod]

I want to know what your cycle is though

[@anchalvishwakarma27]

How to measure carbs such as rice, cooked or uncooked? Same with chicken ?

[@sdeedenzacker]

Achillesquicky Anch always cooked

[@DaveKenderdine]

Gold!.....aa usual!!

[@osteopathiccpdtraining]

Good video.

[@backfru]

how do you mean carbs are "inflammatory"?

[@Azazaz426]

too much insulin too much blood sugar will create mass inflammation in arteries

[@djcrittenden3771]

subscribed.

[@gcg8187]

Does this work for naturals? I'mma 22 yr old gym bro 6 months in

[@coachpaul-vedicfitness]

Ben, what do you mean with soreness and protein intake ? If I happen to be sore after workouts for 1-3 days it means I don't eat enough protein ? what about if some muscles get sore whereas other don't ?

[@chad6681]

insufficient protein in your diet reduces lean body mass, muscle strength, and function. Not consuming enough protein can also cause muscle cramping, weakness, and soreness. ... This eventually causes muscle wasting or atrophy as a direct result of chronic, low dietary protein.

[@Atner8]

I’m definitely sore for longer if I have low protein intake after a workout.

[@phantom5185]

Fresh Fish, That's funny where should we find this? (Fish Farm?) Is canned Tuna, still good to eat these days? The Pacific Ocean and our creeks these days are the healthiest cleaned waters. I find myself being discouraged from buying fish in stores when they're labeled with the name the Pacific Ocean. Well, Atlantic would be the best, but then again tell when, and for how long. Ben, where do U, buy your fish water fish from?

[@VeeTaperTemplar]

Hey hey hey for those that don't know they don't need to worry about it, it's sad as hell we f'd up big time but let's not scare folks with facts phantom

[@ArcticRob]

Jesus Christ shut up

[@jameslane6016]

Absolutely spot on advice

[@socrates_the_great6209]

Ben, are you GH15? He also always talked about not taking hormones over 12% bf...

[@michaelknapp4219]

Hey Ben: Question when figuring out protein intake. Do you eat 1 gram per pound of lean tissue or 1 gram per total weight?

[@nicmac6930]

Per pound of lean body weight or total?

[@MrInzombia]

lean!

[@joaovideiracosta8549]

Hi Ben, you can transmit the better information, with a physiological support, it's awesome! One question, do you prefere share the equals amounts off cabs by meals all the day, or put it only after workout to replace the glycogen?

[@Mindsetsandreps]

I don't want to speak out of turn, but I believe Ben is a proponent of nutrient timing and eating a proportionately higher amount of carbs after workouts.

[@andersbs7370]

Looking strong

[@ronnysterling7694]

My gut goes gonzo big when I eat to train, when I cut back on calories it goes down n my training goes to sheeeit. So at 53, I’m the guy with the sweet bod n a gut

[@king_david_fitness4736]

What does he mean you know u need protein if you’re sore?

[@daltonreynolds2966]

King_David_ Fitness if you intake enough protein you either won’t get sore at all or it will go away very quickly

[@12496k]

⭐

[@Dwalk-kl5fz]

He's not 300 pounds

[@socrates_the_great6209]

Haha " I wanna shoot my self from all the BS on facebook" :D Thank god it is not stopping you. You can just block them 4 life.

[@willmolinar]

Guys on gear can eat whatever the hell they want and make mad gains.

[@tomkulik5966]

This video has no sound...

[@TomosWilliams96]

Can already tell this video is not vegan friendly

[@TomosWilliams96]

Thor Odinson you clearly don't understand nutrition by stating that

[@1mooresound]

Nerf Pallpatin vegan is not natural. Baby's drink milk Bahahaha

[@themindmuscle4141]

1mooresound it's funny, I see the humor but a baby drinking milk from its own species is still vegan lol. Drinking milk from another species is not xD I am NOT vegan but I did a long 6 month experiment with it and I continued to build muscle and I actually felt great, the only constipation I felt was the first week getting used to all the extra fiber

[@petercsigo9935]

Nerf Pallpatin Clearly this program not meant for you vegans so get lost.

[@LambeauLeeeper]

The Mind Muscle Species? Lol your lost

[@0utlawjase1]

Bad camera angle or has this dude lost sum gainz

[@Tommy_Unders]

no kidding ! lost gainz for sure

[@steveparkhill1665]

his calves are still the size of all of our waists in person. I've been to his gym. its definitely the angle

[@joedanho]

he announced that he is retired and he is down sizing

[@rawanad1622]

firsttttt👍👍

[@garyduarte4099]

America 1st

[@rojeliocuevas8002]

This fool is hella small now. I had no idea he retired from competition. I guess his educated scientific approach to bodybuilding "Generation Iron "was a waste of time after all.

[@thatstheguy07]

Rojelio Cuevas Yea bro he’s tiny. 🙄 Does he really need to remain huge for his whole life in order for you to appreciate his work? He’s not allowed to not be massive all the time?