Nutrition 101 For Novice Lifters

[@permabulk1454]

"What's up my n..."

[@romclater8448]

haha I thought he was gonna say it aswell

[@lukaj1n]

Upload more videos bro, training vids, nutrition vids and keep up your personal stories and addiction battles!!! You encourage and help people with it! Sinceer regards bro!

[@knuckledragger1404]

Permabulk thought i was finna slap a bitch guess not 😇

[@rickywagner6990]

Knuckle Dragger wtf is finna.

[@amariondilworth4703]

ricky wagner finna is gonna

[@jinkazama360]

As a novice, I started out on maintenance cals at 23 percent body fat, and I didn't up my kcals for 6 months, gained 10.3 lbs of muscle tissue confirmed with dexa scan in 6 months while leaning down to 12.7 percent body fat(also confirmed with dexa scan), then I stalled, and each time I stalled, I simply added 2 whole eggs to my diet... 156 calories of surplus, 12 grams of extra protein.... Worked great for the next 2 years.... I have a 350 bench, 490 squat and 550 deadlift... At 14 percent bodyfat, with good abs and striations. Made great progress with minimal surplus.

[@ChristianOng1]

what was considered a stall for you? like 1 week without any progressive overload on the bench? 2 weeks?

[@thatperformer3879]

ENOUGH, FROM THE CLOWN!!!!!!!!!!!!! SO I’ve been working out for a year now and I went from 22% and now definitely below 15-17% bf, should I eat at maintenance or surplus? I still have a slight waist line that I want to erase :/

[@Enimal_]

Thatperformer387 it depend if you are still making progress with maintenance stick with it if you plateau up 10% calorie etc etc

[@SolidusYT]

you gained 10lbs of muscle in 6 months!

[@patootie3529]

I hope you didn't sustain that egg thing because at some point you'd be eating a billion egg yolks and your cholesterol levels would be through the roof

[@klydeflores7909]

1:11 did he just quack

[@acsnowboarder13]

you just made everything so simple. it's not overwhelming when you explain it like that

[@AlexLeonidas]

+acsnowboarder13 Glad to hear!

[@acsnowboarder13]

+AlphaDestiny yea I'm just tired of people BS-ing their way around nutrition. making it like you gotta be a fucking chemist or you'll shrivel into a prune or something

[@wyattlandyn5458]

i know Im asking randomly but does someone know of a way to get back into an Instagram account?? I somehow lost the account password. I would love any assistance you can offer me

[@averymoses9744]

@Wyatt Landyn Instablaster =)

[@wyattlandyn5458]

@Avery Moses I really appreciate your reply. I got to the site through google and Im trying it out atm. I see it takes quite some time so I will reply here later when my account password hopefully is recovered.

[@danielgibbons8628]

I’ve been lifting for 3 months now and everything I’ve read has overwhelmed me, confused me and made me feel like giving up like I’m not cut out for this until I started watching your videos. This has simplified everything for me! I’m not using your novice program as well! Keep up the great work people like me need you bro !

[@MrPranker247]

Daniel Gibbons you should use the program bro. Youll get big fast if youre eats and sleep is on point

[@balvo]

Recomping my Lil bro atm whilst I train towards intermediate goals. Fantastic advice and I'm devouring all Ur content my dude. Awesome stuff.

[@kranx2690]

I like this man. Break it down real simple. I just eat as much as I can because for a while I barely ate enough. I just make sure I get my spinach and quinoa at least twice a week and iv seen significant strength increases

[@shahrooniqbal2125]

Also doing it this way prevents eating disorders.

[@MegaSdfsdfsfd]

We want see training videos of you

[@knifetricks4373]

you are one of the best on youtube alex, a lot of good information

[@Rossbuckle1]

Hey alex, started training FullBody 2 weeks ago, going great so far, only training 3 days a week and all i do is "In order" flat bench, incline bench, shoulder press, squats, pullups, pendlay rows, double over hand head lifts and power cleans, and at the end of my sessions i do some HIT cardio with a barbell with 60kg and just do deadlift into hanging clean into push press, go behind neck do a squat come back up and push press it back up and then take it to the floor and repeat until high heart rate basically, I feel amazing with all the rest days i am getting and basically i just have a heavy day, a medium day and a light day 4rep being heavy, 6 being medium, 8 being light, took ur advice even though i thought u was wrong lol and yea it works, obviously i dont train arms and tbh dont really do any isolation's because i am already pretty big tbh for natural lifter at 244lbs at 22% bf so prob very close to my natural limit, really im just wondering as i really like doing this light,medium,heavy thing, how do i work it with concurrent training? would i have to alternate each week witch lift was light witch was heavy witch was medium? so say atm i just do what i said but in future i do want to try concurrent over linear progression, would i do heavy squat, light day anderson squat, medium day box squat and then the next week switch it up to heavy anderson, light box, medium squat? is that how it would work, sorry for essay ..... haha just wanted ur opinion.

[@kevinchavez8096]

bought your book last month. now your giving the info for free

[@AlexLeonidas]

+kevin chavez This is surface-level knowledge and you know that. Besides, I have over 500 videos man. If you watch them all you will eventually understand my philosophy.

[@kevinchavez8096]

Yea I know I'm kidding man. The book is awesome I always go back to it. When ever I have a question its there. Its a 5/5

[@genius3point14]

im a novice hehe, im gettting stronger quickly cuz im a novice hehehe

[@FlyingUnosaur]

Rawwrrr xD lmaoo

[@Clarix5676]

lol xdd

[@TheJakub345]

lol!

[@lilhanswurst]

Mouhahahahahaa

[@depopa1033]

hehe

[@yndrop1751]

Whats up my n...ovice lifters😂

[@joeakzana8994]

Amazing video! This helped me out a lot!

[@JA-jo7bl]

run maintenance until you plateau. up to 10%, and then up to 20%. 0.8g per lb protein is the max you'll ever need!

[@ErikfromEarth]

Great, videos Alex! I am a recreational Olympic weightlifter at 5'4"-5'5"ish and 143-150 lbs. I've told people how much I weight at my gym and everyone seemed so surprised and there are a few guys who are roughly around the same height and even shorter who lift weights "normally" I guess you could say and weigh almost 15-20 lbs less than I do despite evidently being much bigger than I am. I did research on myofibrillar vs sarcoplasmic hypertrophy and the different types of training that induce both but I would love to hear your take on it if you haven't already!

[@chadadvice3707]

for me, the fastest way to get a perfect body is to eat everything I can get my hands on and lift 4-5 days a week. very easy

[@NeuronActivation]

If you do that you'd gain strength faster but sacrifice aesthetics.

[@shouryaveerkanwar6008]

You're blessed my man

[@zaidalsekri1449]

How is this video not viral?

[@werewasyo]

cardio actually stimulates appetite...so i end up eating way more after cardio

[@Annon194]

Depends on the cardio. If it's low intensity like walking it won't.

[@bobtroti5581]

Creepy Banana guy walking isn't cardio...

[@one2hooks]

@@bobtroti5581 the fuck u said

[@lewisclothier5496]

Lol, it just uses energy that you then need to replace

[@angelgfromcorkerii8797]

PepperSaltKnife 😂😂

[@therealizedman]

OFF TOPIC: A while back Alex I asked you for your recommended books and you told me to checkout 'the millionaires fastlane", by MJ Demarco, which ended up being my fav book for the genre. You got any new ones for me bruh?

[@AlexLeonidas]

+Therealizedman Good to hear! Millionaire Fastlane was a real masterpiece. You want another one, different topic? Try "How to win friends and influence people" it's the best book ever written on interpersonal communication.

[@therealizedman]

Hahah yeah I have checked out that one very practical advice. I loved it, I was hoping for something along the lines of the millionaire fastlane, a hidden jewel. In the spirit of thinking win win I suggest you check out "the tenx rule" by Grant Cardone

[@ismails4860]

Rich dad poor dad

[@officialovsbmusic]

alex id love to hear if you got any new or a top 3 books. i really wanna develop and learn on socializing personal development etc

[@NourMohamed-xe8zw]

What if you are about 17% body fat?

[@shahrooniqbal2125]

Thank you bro my goal is to be 15 percent body fat I was going to count macros om just going to get stronger with a slight caloeric deficit for you age you know a lot about fitness

[@MichelleFouche1]

Dude, I wish I found your channel earlier. You rock 💪

[@Rudzhis11]

Hey Alex, I'm by all means a novice ( my bench is 170x5, squat is 215x5) I have done reading your book, understood the idea of recomp.. At the moment I'm like 22% bf , I plan to go on 20% deficit, but I have a question - What should I do when I reach a plateau on deficit, I mean in training, not loosing weight? I guess at that situation I should go back to maintance right?

[@AlexLeonidas]

+Stívs GAILIS Simple. Reduce the deficit by another 10-20%. The cycle repeats.

[@mftgdeserteagle]

Hey Alex! My girdlfriend works out at home with just BW (no equipment). Can you talk about how one should train for gaining lower body mass without equipment?

[@mcpefruitgaming9269]

30 down squats

[@BrateTebra123]

Make a video about resistance bands benefits and how to use them !!!!

[@AlexLeonidas]

+BrateTebra123 Made tons of videos on that

[@BrateTebra123]

+AlphaDestiny Please don't lie to me broseph

[@AlexLeonidas]

BrateTebra123 Use the search engine on my channel don't call me a liar ever

[@tajulafham94]

good advice. just what i need

[@MrHappyman14]

More nutritional videos!!!

[@kevinchavez8096]

buy the alpha diet you won't need any more nutrition videos

[@soaringvlogs]

Once ten percent stalls then go twenty percent.

[@tonyhawk8636]

Alex I wanted to ask if I can still lose weight and make gains as a beginner by following his eating regimen because on squat I have already gotten my 315x5 but on bench I’m on 165x5 and deadlift is 275x5(I’m 17 yrs old 20%bodyfat and weigh 176lbs)

[@AronPowa96]

0.8 protein per pound or per kilo?

[@astroace5246]

Aron pound

[@CFH298]

Can you provide some foods to eat for TDEE?

[@The-eo4lj]

The realest nigga on youtube

[@martinvera7692]

Hey Alex! What do you think about creatine if you wanna gain some size? Great videos man

[@kevinchavez8096]

instead of spending money on creatine. buy the alpha diet it's way better than creatine trust me

[@therose7728]

Hey Alex I bought your alpha body book. Jo can't find it in my gmail account. Can't you help me?

[@therose7728]

I have a iPhone by the way can't find it! Need your help!

[@ciaran7794]

+juan mendoza leave a post on his website, he'll probably get back to you faster

[@keithbrown7785]

juan mendoza How was the gains?

[@romclater8448]

shoulders lookin big man. what are you overhead pressing these days?

[@ussfrhni8085]

+Rom clater He does face pulls with bands for the 3d shoulder effect

[@Abc-jp7wi]

What if you’re skinny fat though?

[@AVB15]

Bulk

[@rchitect3]

Yo Alex my bmr is 2056 cals and I'm in blahas 3 day novice program how many cals should I eat help please lol

[@mcahtme2977]

By maintenance what does he mean?

[@AlexLeonidas]

Your maintenance TDEE

[@MiguelGarcia-zk6id]

Im 18 years old 22% body fat. Bulk cut maintain?

[@marko2298]

Miguel Garcia Maintain and after 2 months aprox start a small bulk. Im 19 at 17% bf, i was running maintain but the progress was a little bit slow, a small surplus won't make you fat.

[@JohnSmith-ow1ev]

Hey alex, I want to purchase your books. Are they only for the computer? Do you have books I can hold in my hand?

[@ChristmasPartyNoob69]

John Smith he makes more money off digital ones due to not having to pay for physical reproduction

[@aaryan3461]

@@ChristmasPartyNoob69 dude you're replying after two years xD i dont think john really cares now :P

[@arnauvaldovinosagusti5021]

Hmm I'm thinking on dieting for the summer since I'm probably around 23% BF and it could take a while to get to a 12-15% but I'm having too great gains with +80kg OHP, 120kg bench etc. What should I do? Losing weight is boring.

[@therockaroonie3389]

So as a teenager I should eat as much as I can or until I feel fulfilled due to my growth and body development . 5'7 17 yrs, about 150lb . Only issue my fucken belly most fat is stored right there and it's annoying. So should I eat at maintenance and hope for a recomp to lose that belly fat once I start to build more muscle ?

[@ClassicPhysique27]

I’m 5’7, 18, and 150 what are you weighing at now 3 years later?

[@eloforfree]

Wait, if i want to build muscle, how does going on a deficit or maintanance build muscle?

[@codynathaniel1961]

eloforfree if you're on the fatter side your body has what it needs in form of fat, give it a little protein and a little carb and you'll be good to go to get those gains 💪🏻

[@eloforfree]

ok thanks

[@Rudzhis11]

One more question - I know what to expect from a cut, just wanted to hear something from your expierence- . how fast the fat loss is on recomp if somebody is at 20-22% bf novice, eatting maintance cal? Would it be realistic to expect losing 1-2% bf a month?

[@muhammadasifsheikh1092]

Alex, what about post workout window? What do you take post workout? And what should we take post workout..?

[@sharadpatel8678]

👍👍👍

[@tropicallightning2440]

THETA

[@Kinggrae]

how do you find your tdee

[@casperhansen9955]

You search tdee calculator. And you plug in how much you weigh and what your body percentage is. As well as your height. You don't write how much you weigh in the search bar of course xD

[@Ayo.Ajisafe]

Hey bro...super off topic but wheres your accent from. Im from the uk but i'll guess.....Boston? peace

[@mr.potatohead6138]

Damn right protein over rated, 1-1.5 grams per pound lmfao! Proper fats probably under rated.

[@wilsonc.6234]

Your right ear seems to have hair growing over it. It looks kinda nasty LOL

[@cristiansmistad1823]

Bruh, Rand's cool but he's got no chance at this point. Pick one of the three in the race and make your vote count

[@wilsonc.6234]

+Cristian Smistad lmao my bad I keep forgetting to remove this pic. I know he's going back to the senate and is no longer running for president.

[@cristiansmistad1823]

+Wilson Calle Ay we all good. He'll always live in fame for that time he absolutely went in on Hillary about Benghazi.

[@wilsonc.6234]

+Cristian Smistad and called others out on their bullshit! His senate days were the greatest, along with more to come.

[@AlexLeonidas]

+Wilson Calle It's the hair on the side of my head. And man I find it strange that you would look that hard at these details.

[@brianmarenco9484]

Get the alpha diet! I have it and its the shit!:)

[@brianmarenco9484]

+David YL like it really good, like he teaches you a lot of studf

[@QSonicX]

+Brian Marenco Yeah, its probably going to be my next purchase when I can afford it

[@goldenmemes51]

any updates?? does it teach you how to clean bulk for novice program and how to cut to get to 10%?

[@zv1ntage550]

2nd