The Only Diet You'll Need: The Balanced Macro Diet with Evan Centopani

[@NLossyNL]

YES FINALLY some more evan , most humble down to earth guy

[@RealDarkBlade]

I was just thinking yesterday "where is he going to upload a video?".Seems the answer to that was "In 3 hours"

[@gassaize]

When is evan gonna talk about steroïds?

[@773superprguy]

Near-dead-experience I’m waiting for the steroid edition 😂 He did speak to Dave at RX muscle on it when Dallas passed away.

[@ooli7367]

Near-dead-experience When he is done making money from sponsors

[@PULAG]

Creamed my new pair of Gildans as well.

[@ivansestak7757]

please give this man a food network show!

[@himjyotigoswami3027]

Ivan Sestak Its time

[@ivansestak7757]

Himjyoti Goswami agreed!

[@TheBolk714]

Agree

[@suttonsplash14]

Hell yea!!

[@zmitch88]

Yea..

[@relentless7719]

Evan Centopani = QUALITY!

[@plamenvasilev]

+1 !!!

[@hawaiidispenser]

I will ALWAYS watch Evan videos! Great guy.

[@deepankajbhattacharya3812]

The simplest and most rational diel plan I have ever heard of. Thank you very much Evan Centopani.

[@philiplarocca8246]

Evan is so intelligent, good job Animal. Someone who is “always” worth listening to on nutrition.

[@Blvkcoyote]

I can watch Evan talk about food for hours.

[@quintessence1343]

Not eat 8 meals a day? IM ON MY 14TH MEAL WHATEVER IT TAKES GOD DAMNIT

[@silentk59]

RIP goddamnit!

[@kazama850]

This..... got me.....lol

[@ShipyNine]

whatever it takes

[@justin335]

right babe?

[@ricardogonzalez9110]

14? you are not eating enough! im eating 25 meals and basically carrying a dumbbell wherever I go! whatever it takes! RIP CHAMP

[@TheMackbutter]

Good job Animal for stickin with him. Not many bodybuilders can articulate this stuff so well.

[@dadakevwe3890]

I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.

[@antmurray4971]

This man makes more sense than anyone I’ve seen in 30 years clear understandable what a great Great channel and a great guy thank you

[@JeffM375]

Evan is such a humble human bean

[@lindalangeheine5787]

so cute! Human bean... Nice pun

[@Akmal_Alif]

Not in the am please...

[@thomaswalent1511]

PISSENING

[@dropkickandy]

hahahahaahha

[@esa2times182]

Hhahahahaha this made me laught out loud in 2am in morning

[@Tyrant-Terminator]

Oh my God, a new Notification on my phone of Evan's. Thank u Jesus.

[@holtkate81]

Evan is a professional eater! I use his pancake recipe 3 to 4 times per week! The way he explains food intake is so simple! Please keep bringing these video's!

[@solomonstello]

Best nutrition guide I've ever seen. Thank you Evan.

[@swonder1553]

At last somebody breaking down all this info simply without confusing the hell out of you. Great channel big guy 👍

[@MrCochise71]

One the best vids you guys have put out.

[@laimonaslb]

Evan and Frank are my favorite, watch and re-watch, share and like every one of their videos. GOLD!

[@ViceCityLiving]

Evan is the man! His knowledge is on point and he makes it easy to understand. Keep the vids coming!

[@maxdoinfine]

Finally some new vid by and with evan centopani !!! Cant get enough, greetings from germany !

[@Finnegan82]

Any time Evan makes a new video, it's a must watch👌🏻💪🏻

[@tymcman]

Evan Centiopani is generous sharing info like this free on nutrition. Most others with status try to sell their plans and make money off it instead of just spreading knowledge. You da mane Evan

[@JamesSmith-sj8pq]

DO MORE VIDEOS WITH EVAN. This guy has been more help to me than anyone on the explanation side of things during my journey

[@Charles-bn4cd]

I love how Evan is dialed with his knowledge of nutrition. No bullshit, straight to the point. Love it.

[@luiscastro1630]

Am new at weight lifting, and this guy is just the opposite of arrogance. Hence, I am learning a lot here.

[@dillonhouseholder7163]

I went on ketosis back in like 09. It was all because of Evan. Seems like he's always been a little ahead of the curve with his diet. Great video very logical and helpful advice. Thanks to Animal and Evan, great stuff.

[@neoda91]

i love this guy best guy to have on animal man such great info and so genuine.

[@cubencis]

Great stuff

[@jeffj8825]

No matter the subject, I could watch videos with Evan all day long. Absolute fountain of knowledge and the most humble guy in bodybuilding.

[@progression_decibel]

I've watched a few of Evan's Animal videos so far, and this guy is the real deal.. super helpful and knowledgeable about nutrition and supplementation. Outstanding!

[@progression_decibel]

@@animalpak Great content. By chance, anywhere online I can order one of those "Shut the #$#% up and train" shirts?

[@Hellthrasher]

Fantastic video! Covered all the basics very well. All noobs should watch this. Even those in the game for several years can still learn something new from Evan. I for one have never heard of farina!

[@gayrainbowunicorn1367]

farina in italians means flour

[@alexisdelapuente3097]

Evan is genuinely such a humble and really smart guy. I really enjoyed watching all of his meal prep videos / and other related stuff.

[@HipsterBlackMetalOfficial]

Been following Evans advice on meals for a cut, and it's solid quality advice. Still retaining my strength and explosiveness while getting leaner.

[@normanmeiercom]

Great video. 300 grams of protein per day divided by 6 meals and then add vegetables and a few carbs in the first half of the day.

[@tronzen9393]

This gentleman makes eating healthy make sense.love this guy

[@triston5515]

Evan is real AF! Much respect.

[@Sinister_Reaper]

I ask this on every video, for those who dislike this, can you give a reason why? This was straight facts and was right on with the title

[@rsyt965]

Evan - Thank You - This was so easy to follow. Peace Brother...

[@chrismorrell4177]

Best video for anybody looking for guidance. This is the foundation. Evan I been watching for years and your always on point! 👍🏼 I’m only up I-95 in RI maybe one day I’ll meet ya

[@r.e.4640]

This is TOO PERFECT AND VERY LOGICAL!!!!!!!😀👍

[@Qwerty_789]

The most sensible person in bodybuilding. No keto, no eliminate all fats diet. Good shit

[@djcommerce4320]

This video changed my life. Thank you 🙏🏼

[@818d5]

More from Evan Please!!!

[@theodore5046]

Huge like for Evan

[@dennispounds1824]

I like Evan...Evan's cool man...Smart bodybuilder

[@Ese1Pac]

Holy shit. He REALLY simplified it.

[@TheSprucester]

wish Evan would do more videos FANTASTIC!!!!!!!!!!!

[@JaxPearlReviewsPops247]

I cant begin to tell you how much this video helped me control my macro/calorie intake, Thanks Evan!

[@JaxPearlReviewsPops247]

im at 244lbs and intake right around 4200 calories daily, 305gms of Protein, 135gms of fats, and 244gms of carbs (usually boost that up on leg day and/or higher cardio days) to around 400gms of carbs

[@krissimon2502]

Nicely done! Simple way to figure out daily intake. For me personally .75 g of protein / lb is the right amount but everybody is different. People taking anabolics can definitely benefit from more protein intake.

[@bobboberson6664]

Same I'm 360lbs and I'm not eating 500g a day if protein, i like 300

[@krissimon2502]

@@bobboberson6664 360 ? Impressive weight, but damn that's a lot of mass to feed 😆 .

[@bodybuildingWA]

Simply put just a genuine no bullshit awesome human being (:

[@caleb7107]

I also agree with the 1:1:1 macro split. I personally like a bit more carbs but just eating whole foods gets me around 1:1:1

[@jurjenbavelaar1558]

I LOVE Evan and his down to earth approach. But I think his protein recommendation is very high for the "average" bodybuilding enthousiast.

[@josphellihsilak4588]

Jurjen Bavelaar youre absolutely correct. The average lifter, who is typically natural, doesnt need that much. Natural vs steroid eating is the one place bodybuilders never touch on, and its silly.

[@CheeseStickzZ]

It's way too much. Maybe if you're on steroids, otherwise 0.8 - 1 g / lb of bodyweight is more than enough

[@jurjenbavelaar1558]

Agreed! However, if you're severely cutting calories. Higher protein might have merit for satiety reasons.

[@jurjenbavelaar1558]

For sure, it's a shame!

[@jurjenbavelaar1558]

zdubz I personally recommend this; 0.82 grams of protein per lb of bodyweight. At LEAST 20% of daily caloric intake from fats. The rest of your calories may be protein/carbs/fat, whatever you prefer. And, I use 15 x bodyweight in pounds as a ballpark estimate for maintenance calories. Track your weight and adjust if needed. If you want to lose weight (fat not muscle) don't diet too hard -> aim for a pound per week to max 1% of bodyweight per week.

[@mateu8229]

Awesome evan , pleasure listening to you

[@max_fjellstorm]

Great guy! The only thing i can’t relate to is the Apple. Apples are just great

[@773superprguy]

I like that Evan’s is the type of body builder that actually speaks on bodybuilding not instagram bs.

[@starbettypink]

if you adding sugar to oatmeal add cinnamon… cinnamon will further slow the absorption of sugar 😊

[@opisupra]

You are the best. I love all your videos. Love how detail oriented they are.

[@TAnd-nq6if]

Evan want to thank you for the good information, a lot of guy's in the gym who looks buff don't even want to make eye contact

[@bradb-rad3624]

The only guy you need to watch for advice about bodybuilding!! Mike O Hearn as well

[@zakariehaji]

So so much clear and easy to understand

[@mbtiger93]

I like Evan a lot but even 1.25g per lb is still very high based on the relevant data. Obviously if you prefer that or want it for satiety reasons I get that, but anyone not taking gear even dieting doesn’t need that much for a sufficient amount.

[@5517-j3q]

Michael TigerTrue, 0.8-1g per lbs of body weight is the safe range for natural lifter.

[@mbtiger93]

Captain Mantastic if you’re referring to lbm then that makes sense, but actual bw even 1g per lb is on the higher side based on the current data.

[@akuma2892]

*Captain Mantastic* Not sure why you're saying "nope" etc. Evan didn't use lean body weight, he used body weight and 1.25g per lb of body weight is high.

[@gregballard4318]

ARNOLD said himself 1G per LB of body weight was his recipe

[@silentk59]

I agree, every one is different and processes things differently. But unless your on gear theres NO WAY you could successfully burn off/adequately use all those macro and micro nutrients. Anyone natty is better to stay around 1g per lb or less. Youll just be a bloated mess if you eat that much and arent on something. People seriously dont understand the massive difference it makes in your body regulation. Not just training, your an eating/processing machine on gear. The only people ive seen eat and process more is like Brian Shaw And Thor lol.

[@franciscosilva-nn9iy]

Incredible video Mr.Evan Centopani thanks for sharing your knowledge 💪

[@johnsorensen8825]

Love Evan’s videos!! This one and both the lean and gain 12 item videos!!

[@initra25]

Glad your back! Relly do like and use the videos.

[@OwnerPower]

I love you Evan, -Nohomo. But forreal, your vids about nutrition always make everything fall into place and actually make sense. I wish you get back into youtube on your own channel aswell dude, that was some quality content! Respect.

[@Luis.Miranda]

Evan is a true nutrition guru.

[@poncaok8571]

You have a great diet thanks

[@ChemicallAli]

Evan, what is your opinion on increasing Salt in diets? Specifically mineral rich salts (himalayan or red man's real salt) Specially diets of athletes. I havent had a chance to read The Salt FIx, but I'm curious if you personally have done any research into increasing salt in your diets. I personally have just watched a few videos on the subject but noticed that having 1-3tsps of salt before a work out really does help my performance (running).

[@vortxgroot9622]

So simple, yet so effective. That's how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance

[@Shidoshi578]

Evan on point as always!

[@MrXmannymanx]

Please give us more Evan. Maybe another full day of eating!

[@Andy-kn6dx]

Thank you so much man I really needed to hear this and figure out my diet

[@dbSteelyPhil]

Evan is the dopest dude on animals roster

[@rodleonard1429]

DAMN finally makes sense. Gonna give this formula a shot, but knock the carbs to 1.0 gram per body weight, just because I know my body with carbs. Thanks Evan

[@jirihutecka9020]

It's amazing to see someone in the fitness industry. Who can use his brain..

[@trupp9]

Great info as always bro

[@dariuszkaa]

finally evan

[@CR-Invest83]

please make more of this!!! :) Thanks

[@ognyanognyanov5717]

The most down to earth and informative bodybuilder I have seen so far on the platform. And I am not personally big on bodybuilding myself, but I still watched a couple of Evan's videos and I realized that he is talking about everything. He's doing what everyone else like him in the community should do and instead you see a bodybuilder frying a f-ing grapefruit with houney and cinnamon on top and it "tastes like candy". Or you see a boring ass person doing simple eggs and oatmeal for 7 minutes, when he could've done it in 3-4 minutes and it's a meal plan made by his nutrition coach, lol, straight up bullshit, man. Like Evan said, people are hung up on what they're eating and they lie to themselves that they're so original and their food is just so exciting, when in reality they end up doing complete bullshit. Like Evan said "If you gonna eat 6 times a day, you gonna end up tired no matter what you eat anyways. Just shut up and eat". One thing is for sure, Evan is so far the only bodybuilder I have seen on the platform that lifts heavy, eats healthy and drinks water and is consciouss enough to show it on camera.

[@xmeatslingerx1228]

Hey Evan just subscribed!! Watched a lot of videos featuring you but I love your outlook on food and your attitude!! And this video just cleared up soooo much for me thank you

[@bobbyhill8946]

Thank you so much for this video!! Helped me alott👍🏻

[@workresume2842]

Evan thank you for all your nutritional tips and videos I enjoy them. They also give me a good idea of what i could work with and how to go about it. I especially love your Turmeric rice recipe. Thanks. Im a fan.

[@mikaellaflamme6406]

That was the most educational video ive ever watched

[@mohammadshafi4930]

Thanks man you answered most of my questions

[@dimitriosderas7581]

On point, great video!

[@chubbychubbs5552]

Thanks Evan, from England, just subscribed, very inspirational......

[@parthasaikia7456]

My favourite body builder Evan

[@wesssguitarshreddinglesson2576]

Very simple and informative nutrition video, thank you.

[@wietse6787]

FINALLY Evan content

[@shook9042]

Excellent advice. Thanks man

[@matttomlin1024]

Thank you for the valuable information Evan I've been going to the gym for years and people have been telling me I have such great mass i would look insane if I cut down and I think this will finally be the starting point that I need to do so.

[@TalktoMeGoose831]

Where has Evan been?

[@nili7037]

Sean Martin He tore his quad

[@ej33221]

The realest in the game 🙌🏾! I salute you!

[@freedomring3022]

if you go to Google and type in something like "How many grams of protein in an ounce of chicken breast" you get a fairly accurate return of information that you can then plug into Evan's formula that he talks about in the beginning BW x 1.25g = total protein

[@huberhg]

WE NEED MORE EVAN!!!

[@daverajgovindaraj923]

Very informative Evan, thank you, and keep it up!!

[@mathews2088]

Great explanation!! Thanks

[@PetersonCharlesMONSTAH]

Hey Evan, hows your leg? I miss seeing you onstage

[@stormy7034]

Thanks Evan! Very clear.

[@okhouri]

Very helpful, thanks. I need to cut down on eating apples