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0:00 - 3 Variables for Evaluating Protein Quality
2:22 - Chicken
6:23 - Beef
9:36 - Seafood
15:58 - Non-Animal Sources
19:33 - Eggs
21:54 - Dairy
24:39 - Supplements

[@xlbertoiwanoxl73]

I'm subbed but haven't seen the vids in a long time when does it became a fitness meme channel? Lol

[@VitruvianPhysique]

i.ibb.co/V2xR06L/Untitled.png

[@xlbertoiwanoxl73]

Loved the video btw, thank man

[@santiagotoro1730]

Thats why im subbed to the channel in the first place

[@botbadger]

@@VitruvianPhysique Was looking for the "always has been" reply

[@DenaturedProtein]

The meme aspect is what makes Igor exceptional 😂 (& His Brutally honest NATURE)

[@Travisdubya]

Dang it. I was just tricked into watching 27 minute whey protein commercial.

[@travisbryant2059]

LOL right

[@rasmusjonasson580]

kinda smooth tho lol

[@bossnessdesgarron4270]

The discount code is too good though

[@airhead3333]

@@bossnessdesgarron4270 it's just a bs fake price. All these websites have so many discont codes that nobody ever pays the "full" price. Full price is the price with discount code.

[@gravemind6536]

Honestly whey protein is a waste of time you don't really need it unless the rest of your diet is poor and somehow lacking in protein. Too many people think you need 2g of protein per KG of bodyweight when really its barely more than half of that as long as you are not on some mad keto diet that heavily restricts carbs and fats.

[@jesusmart8009]

Okay in my experience just eat lot of chicken breast, tuna, fish, tilapia, eggs, whey protein, proteins bars. Drink lot of water eat ton of green vegetables take them vitamins d3 k2, and some multiple vitamins. Also don’t forget about carbs, and make sure you hit you calories surpass. Also don’t forget don’t over train sleep 8 hrs. Have some rest days, stimulate the muscle don’t destroy it.

[@c.glivingstone9832]

You've actually summarised every book and video on sensible eating, recovery and training in one paragraph. Brilliant!

[@alejandrogillick2059]

plain and simple

[@Element7099]

Pumping iron

[@Superman-xr1oh]

Sleeping 8 hours is nearly impossible for those of us that have early work schedules.

[@Superman-xr1oh]

@@nikolas4347 I'm not going to bed at 7pm lol.

[@tomh6751]

9:38 He's going to regret saying all that when the Molluscs rise up and overthrow us as the dominant species

[@mandolorian9893]

We're the dominant species? I thought cats were. I mean they make us feed them, entertain them, clean their poop while they just lounge around. We are slaves to Feline Supremacy.

[@tomh6751]

@@mandolorian9893 um actually if you look a the most recent data and studies, we can conclude that baby panda's make up the world gouvernement

[@mandolorian9893]

@@tomh6751 They're the "deep state" we've been hearing so much about. Where do you think that data came from? The Baby Panda industrial complex is everywhere.

[@tomh6751]

@@mandolorian9893 the data is from the many agents we have lost in the field, the lives were well spent we are close to the full truth. However we need funding pls go support are Patreon : overthrow the panda's

[@Thaddeus_Howe]

What I like most about lentils and beans is that you can use them to replace rice or your other carb source whilst cutting to decrease your carb intake and increase your protein intake. Also, for the Lentils and Beans, many of the carbs are fiber, so they don't increase your calorie intake. Lentils, especially, (depending on the type) can have a 1:1 ratio of carbs to protein if you take the fiber out of the equation. All the fiber helps a ton in keeping you full during a cut.

[@spicyshizz2850]

What dish use lentils I’m interested

[@georgratke]

@@spicyshizz2850 Salats, currys, soups, burgers.. there are many varients of lentils and endless dishes that use lentils.

[@WiseDude50]

@Nickolas Suarez Beans? Fiber is great for the gut and microbiome, its all fiber that passes through you easily, not the one that makes a hard stool.

[@iblisthemage]

Dude, beans are 50% carbs

[@Yayanese]

Aren't beans high in estrogen?

[@breadeater7192]

Emergency pump is the most Bodybuilder thing I've heard in a while.

[@andyhe7504]

Misleading, this won't build any muscles in your calves.

[@junxiangkoh1794]

Also wouldn't build back guy's back

[@josephmanifold9211]

Lmao

[@fedelercari]

Creatine Mohydrate will for sure! Look at Oh my ass off calves!

[@randomfactsguy1386]

@@junxiangkoh1794 nothing will grow back guys back

[@pluggothesluggo5509]

@Josiah Eridius is this some sick joke o Don t get or do people don't know who back guy is

[@Awesomecactusman]

This is literally the best possible advertising ever

[@andregueta]

I watched your 5 year old videos. I like how this video is 5 months only but the way you explain, your humor, doesnt change at all. You're my favorite fitness youtuber. So transparent. So informational. So funny. Thank you. You motivate me everyday

[@FitnessFAQs]

Keep up the great work posting valuable content Igor!

[@camerontait9132]

Dans the man✌️

[@seanvoncken230]

Vitruvian physique, FitnessFAQs, Mike Thurston and Calisthenicsmovements are a MUST subscribe to channel for they are the most knowledgeable channels in the fitness industry. Evogen doesnt do it that bad aswell but i dont like the overusage of supps.

[@IronCulturist]

@@seanvoncken230 mike thurston? Yeah ok...:DDDD

[@Dru1D_]

@@seanvoncken230 bro, Mike Trenson is not quality content :DDD

[@seanvoncken230]

@@IronCulturist He has better lifting form than all off the other channels. Every channel has its specialities, Mike explains some exercises really well into detail, things others do not explain that detailed.

[@bartnail2856]

Pokémon has a lot of vitamins , especially fighting types.

[@user-qc6py2ty6d]

Pikachu cutlet is best

[@friendzoneband5197]

I love Grass Type Pokemon. I feel like Vegan while I eat meat. =)

[@onefapman904]

I like fried onion turtles

[@nomad155]

Goodness your terrible😭

[@vineetpande449]

@@nomad155 I want to try pan seared Pikachu breast or thighs with garlic and thyme. I would like to catch and cook wild Pikachus.

[@IkariTheWraith]

23:47 Just going to mention, on the topic of cheeses, that cottage cheese is GOAT. For macros and price, it's the Greek Yogurt of cheese. Plus it crushes any salty snack cravings.

[@zachconant7031]

For sure. I use cottage cheese as salad dressing and will mix it in with eggs for a creamier, superior culinary experience.

[@joshley486]

Late night snack people don't eat, amazing source of Casein which is slow releasing and tastes good once you get used to it

[@ChiefPoopypants]

For sure. I always have just some cottage cheese on its own before going to sleep. Tasty, and slow to digest so keeps me from waking up hungry at night. And yeah, cheapo!

[@billybadass7718]

Cottage cheese is fuckin wonderful

[@billybadass7718]

@@zachconant7031 exactly what I do. I use Greek yogurt the same way.

[@jimp9977]

Wow - so much info packed into one video. Excellent job, my man. Keep up the great work.

[@megasmashxD]

Just as I started to miss Igor, he uploads a new video, let me grab my non-protein source of food real quick.

[@efromme]

Always wondered what ppl were talking about when discussing quality of protein source , thanks for breaking it down this way

[@matmul4850]

It’s unfortunately all wrong though. PDCAAS are a measurement for starving children. It’s in no way at all applicable to bodybuilders

[@visa9313]

@@matmul4850 what

[@RedMichicompanies]

I would still ask a real doctor lmao protein powder is just really bad for your organs no matter what they are made of, body builders dont really care about their health, once they stop taking those supplements the just deflate .

[@michaelconrad8580]

@@RedMichicompanies good thing no one takes advice from you holy shit

[@zachconant7031]

@@RedMichicompanies my doctor, and most doctors I’ve talked to about fitness, muscle growth, etc don’t know shit. They are good at prescribing me medicine I need for infections and stitching close wounds but I don’t take bodybuilding advice from doctors who tell me I’m obese because I weight more for my height.

[@JiffyPopLuv]

Bang for your buck, best quality fitness info videos, yours are definitely among the best. Extremely appreciated.

[@VinnieGer]

This was so unbelievably helpful, thank you for making this.

[@sanjeevvanamali7822]

Thanks Igor,my grandma is Jacked now 💪

[@olympic-gradelurker]

Someone once tried to tell me that egg whites were essentially useless in building muscle. I'm sure Coach Greg would disagree.

[@RevBasilChristi]

Yes... he would probably disagree harder than last time!

[@DannyMode2011]

Coach Greg would say that guy was a Moron...

[@elchovi3621]

Egg whites aren't as good a whole eggs though

[@MrBingo-rv4mk]

@@elchovi3621 wait why. Just wondering cuz I'm trying to learn more about proper meals since I'm starting to exercise after being fat for a couple years.

[@CheeseBae]

*Doctor Greg.

[@galaxiedance3135]

Such an informative video! Thanks for making it! I learned plenty!

[@jtdougl8842]

Seriously AWESOME video with the exact info I have been looking for!

[@Splooie010]

Lmao, I lost it at the "insulting" the precious little scalip

[@fvkijay]

It's scallop, you heathen

[@j.gwells5252]

>precious > “scalip” Ironic.

[@danielrose8392]

4:30. Living off student debt... That's striking a tad too close to home, Back up there buddy

[@TheKiyanWijShow]

Very informative, well done! Liked and subscribed!

[@alexanderdechaneet4001]

Great vid man, just found your chanel and can't wait to binge tf out of it

[@lolFlipper]

Igor blessing us in those hard gym-closed times with an upload

[@tadiwamudz2797]

That MyProtein Whey plug was smooth af

[@awithers7]

This is excellent content. I haven’t found a video like this anywhere else.

[@davidyang6074]

Love your information as well as humor

[@franvelert]

Mannnn, your videos are so worth the wait!

[@EricWangbolone]

The other thing is that mollusks (especially oysters) contain a lot of zinc and other minerals which are good for testosterone

[@PANTHERA369]

Yes Bro Beef Liver Is Ridiculously Good Also

[@Anon16290]

@@PANTHERA369 beef liver has way more copper than zinc. (which competes with zinc for absorption) Chicken hearts contains a lot of Zinc and copper, but it has more zinc.

[@coreychurby752]

Such a helpful video bro thanks!!

[@Nothingmuch1039]

Super informative! Thank you!

[@andrewellis542]

16:18 as one of your 2% audience the breakdown was massively appreciated thx

[@nicossoloyo]

look at the scores at 25:35.... is he playing with us? cause hes giving contradictory info

[@saradomim]

It doesn't matter anyway since you don't get the following nutrients:Vit A, B6, D3, E, F, K2 And the following amino acids: PHENYLALANINE, VALINE, THREONINE, TRYPTOPHAN, METHIONINE, LEUCINE, ISOLEUCINE, LYSINE, HISTIDINE And let's not forget about CHOLESTEROL which is used to create every cell and hormone in your body

[@ivanvais7754]

@@nicossoloyo (I'm vegan) Protein absortion in whole soy and pea is diminished due to the presence of fiber and antinutrients. It is interesting to chekc the DIICAS studies and see how the plants were prepared (were they soaked, rinsed and cooked?) to see if the score has to anything to do with that.

[@saradomim]

@@JeromDR Prove me wrong? Forgot about the mighty B12 as well

[@saradomim]

@HNBRG The provitamins you've shown as vitamins are not convertible by everyone, besides that you realize absorbtion rate of any kind is significantly impaired by antinutrients present in every plant. As for cholesterol, you don't produce as much as you need yourself, you need it from your diet. I'm sure you don't see a problem with feeding yourself something chemically different and expecting your body to just work and do so well. You will run your liver into the ground because that is what produces you cholesterol, you will canibalise yourself slowly in order to produce said cholesterol and become anorexic and anemic, how long do you think you last doing this? After that you resume to "fat" which means nuts and seeds which ruin your gut even more because of their antinutrient content. Also you need cholesterol to make the hormone known as "vit D3" internally. How much do you get and what is the absortion rate on that UV mushroom vit D? Pretty insignificant en.m.wikipedia.org/wiki/Provitamin

[@dimosthenissampatakos7924]

Ι do not think I have ever seen a better, smoother, or scientifically based ad in any youtube video in my life! Respect👏

[@roen_geek]

This is superb! Appreciate the research and presentation.

[@jamesjameson4329]

Love your videos, thanks Brandon Routh!

[@herotastic1496]

I really like and appreciate the Pokémon sound effects!And yeah...your knowledge

[@Roel93]

Thanks so much for this! I love these kinds of numbers videos on food.

[@OS-yf3ko]

Wow! Thank you for doing all this research!!

[@Frilleon]

this is a great video thank you. i went from 6 pack and top shape to being 15 pounds overweight and this video is really helping to motivate me. i appreciate it man

[@fitnessfuncody]

Honestly the sponsorship pitch was so smooth I almost leaned in again on this one

[@PlanetGirth]

Dropping gems, thanks my guy!

[@josephmanifold9211]

SUCH a good quality and highly useful video!!

[@dah_goofster]

Another thing about lentils is they have an INSANE amount of micro nutrients, if you are vegan use this as your base carbs and supplement with pea mixed with hemp protein. Buy very specific milk that is enhanced in calcium and B12 and boom solid diet not just for bodybuilding but overall well being. (If you consume animal products then eat the lentils with side of chicken)

[@David-tg9xc]

Lentils as main will make most people constipated (assuming they don't have much fiber daily)

[@dah_goofster]

@@David-tg9xc I tried this and got heart palps

[@arpata4]

2:46 SUPERSET

[@lorrielerette7230]

This was very informational. Thank you.

[@NexusEight]

Great video - important information made in an entertaining way. Good job!

[@100KGNatty]

9:33 "I disagree" Gonna have to agree on 'that'. I can make a real mean, quality cheap steak by marinading it in pineapple and gravy.

[@John_vs_Wild]

The word for protein in Japanese literally translates to "egg white substance"

[@petarevtimov717]

Same in Russian and Bulgarian

[@lanalex4826]

same in mandarin. The characters are also basically the same.

[@nabil5658]

Same in Dutch it’s called Eiwit (egg whites)

[@nathanielnicholi2985]

Wow eggs for the win

[@nomad155]

I guess we know which came first.

[@GiovanniLanzillo]

Straight in my favorite playlist. I knew most of the info but it's very useful the way you pack all the bits of info together. Useful reminder before to go shopping for grocery.

[@seanc1898]

Thanks for the research and work put into this. Saves me from having to do it myself. Well done 👍👍

[@deegee8042]

yo this guys cracks me up " a scallpo is almost a vegetable" bwhahhaa big up

[@peterdicak9133]

1 minute ago, finally new great video from Igor

[@kill0cam0teabagger]

Very informative and entertaining. Thank you😁

[@Ipwnnoobslegitlike]

just found your channel and you are very entertaining and love the editing and memes cant wait to binge

[@Bocky10]

14:30 *vegan gainz has entered the chat*

[@shle20]

Yeah, and he absolutely dismantled the nonsense in this video. As usual.

[@Bocky10]

​@@shle20 im not on vegan gainz side, it was just a joke

[@ericdahl2915]

and his head exploded

[@anandhua.b4589]

@@shle20 get a life

[@thesrilankanguy3652]

Lol he just insulted us vegetarians and vegans.

[@davidaronson7348]

Tuna and Guac is a lifesaver if you’re a college student all I’m gonna say

[@Luis-jn7qu]

Great video guy. very useful info.

[@HarishSasikumar]

Very informative. Thumbs up for including the ethical dilemma as well.

[@NoName-ff6jz]

Natural vegan bodybuilder here. I cut on 1800 calories and an hour and a half of cardio for three months eating tvp, protein mix, beefless ground, and plenty of veggies and won the teen division in an INBF show. Came shredded to the bone and gained muscle in the process. It can be done and it is cheaper.

[@saradomim]

Post physique? I'm sure you were shredded to the bone because you can't build muscles and growth hormones with plants without steroids

[@noahdexter1033]

Yooo same, also vegan and building plenty of muscle

[@vishalshetty6605]

You cut on 1800 calories an hour??? That's scary

[@Acdhcup267]

Cutting with 1700kcal vegan too

[@NoName-ff6jz]

@@saradomim imgur.com/gallery/UUdnBGY I’m 19 here. Vegan for over a year. Couple years of serious lifting experience. No substances of any kind. Vegan actually has muscle building benefits, not everything is about protein, consider micronutrients, cortisol levels, inflammation etc

[@genxer74]

dude, where has this video been all my life?! Outstanding! A summary at the end would have been nice, but all the info is there. Seen a couple videos before but this one got me to finally sub. Thanks! I would just add real quick that the F bombs prevent this video from being family friendly... if you care about that.

[@mnorth1351]

Dude, this is an AMAZING resource! You did all of our homework for us!

[@omnigodx11]

super informative and applicable. thank you sir

[@kronfle111]

These videos really help to fight the sadness of this period, thanks Igor!

[@MartyMoose1611]

Thanks for the lesson. I have been almost completely vegetarian (except for fish, shrimp, eggs and milk) for over a year was concerned about protein (although I feel great and haven’t suffered any noticeable muscle loss). I know you can mix rice & beans & or nuts to make a complete protein, but after this lesson I think I’ll get some type of whey or soy protein powder. Incidentally: I think Ricotta cheese is a significant source of whey protein and certain types of mushrooms have almost all of the amino acids in them (Japanese shiitake mushrooms for one). I’m more of a jogger than a weight lifter anyway. Thanks again

[@bryanpineda5118]

Awesome video man! 👍🏻

[@Davidson640]

You should've talked about sardines!!

[@AL_FARID_23]

Davidson640 big time

[@N20Joe]

Sardines are my go-to fish. They come in the little bite size tins with 25ish grams of protein

[@jonathanblake1511]

Yeah, instead of that trash fish tilapia

[@dakotahsteier5481]

eggs and greek yogurt are staples in my diet. cool to know they're some of the best sources

[@johngail4904]

Great video Sir!!

[@Hulious777]

Down to earth and informative, instant sub.

[@JGM815]

"They're one step away from being vegetables" lmao

[@alxuria]

Got me so good that bit

[@manuelmoreira8575]

Hey Igor! I've already dieted down to 1900 kcals, with the following macros: 220P 110C 55F. I did it vegan, so I can say it is very possible...! I ate mainly tofu, seitan, bean pasta, cucumber, soy yogurt and soy isolate. Mixed veggies (mainly tomatoes, cucumber, spinach and arrugula) for the micronutrients and for fruits, as it was on summer, I ate mainly all kinds of melons. I hope this info helps some other people trying to cut on a vegan diet and contributes to the overall understanding of vegan bodybuilding! :D

[@halfsmoke]

Kudos, my guy

[@nickhutcheson8580]

@@davidpowell3469 says no study at all. Nice try.

[@martonmisik886]

Loved the video, keep up the good work! Try to get some colour in there. Maybe a wood pattern cover for the wall, a plant, some pleasant RGB lighting, would make it even better imo.

[@rugglez]

Seriously, you just answered about every question I have been thinking about regarding protein and I feel I know so much more on what I should be using now. Thank you so much.

[@corbyrobinson3640]

EMERGENCY PUMP!!!!! :D

[@susanna85]

I had to do my own comparison with the prices here in Finland, and three foods that give you a lot of protein per euro, while being low in fat, are: cottage cheese, quark and ground chicken. Good thing I like cottage cheese. :D

[@rasmus5079]

Kiitoksia

[@Luke150130]

absolutely brilliant video

[@mamumurako]

I love how everything is explained, very easy to digest (no pun intended) and made even better that superman is explaining it to me... instant sub!

[@danijelteslic8258]

Very informative video, thank you so much for this, love the scientific approach. Regarding eggs, I just wanted to say that they contain the same amount of "bad" and "good" cholesterol that actually cancel each other out + your body actually needs cholesterol to function properly and other nutrients such as vitamin D which are abundant in eggs. In the past 4 years of training and eating well, my average weekly intake is about 15 whole eggs (large, not medium). That being said, I went from a man with high blood pressure and a bit of cholesterol in my cardiovascular system to a man with normal blood pressure and no cholesterol in my blood in the last 4 years. So in my experience, eggs are very, very good for you.

[@nikospapadopoulos545]

Thanks for sharing this. I was wondering cause I also eat 2 eggs for breakfast every day.

[@matthew-tse]

Wow this was great! I'm counting and measuring macros for the first time in my life, and this video gave me at least 5-6 new ideas for quality protein sources. Curious, is there a reason you didn't include any pork products?

[@ns88ster]

Pork is a very high fat meat.

[@travyfitnessjapan8218]

Thanks for the great info.

[@amc6090]

very good video. Thank you for taking the time to do the research on all this so that we can learn things faster and save ourselves from possible diet mistakes. I have learned a lot from this channel, keep these research videos coming!

[@chad42]

The dog was like "wtf do I have to do with this?"

[@athernandez666]

The whole molluscs explanation fucking had me laughing like a madman. Great video.

[@danjewburger]

This is the most specific video and exactly what I’m looking for... thank you so god damn much!!

[@Jcini98]

This is such a good video, as always. Keep up the good work, im commenting simply so this helps the algorithm, take care!

[@maxnb16]

Cottage cheese is pretty godlike too. 90 calories and 13g protein for half a cup. Dirt cheap high quality protein. Satisfies that salt fix too

[@titanbg1993]

My grandma told me about this video...She is already jacked.

[@highestpleb1599]

Q

[@emmettadams9737]

great content! very useful information, thanks! subbed

[@markaholt]

Great video. Thanks!

[@ojasvidutt5763]

thanks for the info Igor i really imagine myself to be like u when i grow up

[@davidwolicki3684]

Same

[@HABO2210]

Weird that someone dreams to grow up rocking chicken calves

[@ojasvidutt5763]

@@HABO2210 except for that i guess 😅

[@VitruvianPhysique]

Stop training calves Start watching Dragonball Z

[@ojasvidutt5763]

@@VitruvianPhysique woah i just started watching it but trust me your rest of the body is cool enough who cares about calves

[@JohnusSmittinis]

Where I live I can get 64g/$ for skim milk, 84g/$ for eggs, and 300g/$ for protein powder (expired and from an overstock store). Feels good.

[@rickycarfan54]

one of the best video i’ve ever seen on youtube!!! Congrats!!!! 😉👍

[@taperkingtalon]

This video is awesome bro💯

[@helpponimi7821]

When he started talking about the ethical side of meat consumption really had me. Lots of respect, just subbed and left a like too

[@konsba]

Literally eating brownie and icecream whilst watching this, shieeee. Gotta make a change

[@luislorenti4510]

One of the best videos I've seen! Awesome !

[@willh69]

You've gotten better as you've gotten older I reckon - Keep putting out these videos, they are great!

[@KleinAB]

Pug is like: "my fat to protein is off the chart, don't eat me!"

[@Julio-it1pl]

Eat pug