The Smartest Way To Use Protein To Build Muscle

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[@strudercutie]

Honestly you're the only fitness influencer I follow since you don't put stress on anything but promote personal growth and enjoyment of life!!

[@rougeandrei9095]

The KZbinr Hamza Ahmed does that too! He focuses on holistic self-improvement and promotes personal growth in every aspect of life!

[@davidllorente2270]

I’m

[@AyanokojiHung]

training itself is a stress on your muscle...

[@anneraether2259]

i find ben carpenter (mainly on tiktok) and hampton from hybrid calisthenics are amazing for that reason too ◡̈

[@farohstein]

Hampton - Hybrid Calisthenics.. the most chilled guy when it comes to fitness

[@CHRISTIVN.OFFICIAL]

This is the definition of elite quality content. Simple, minimal, effective delivery of the message. As someone whos learning nutrition optimisation for fat loss and muscle building for an aesthetic physique, this content is GOLDEN.

[@notDTX]

- **The Optimal Amount** - 1g per pound bodyweight → *optimal* - Parameters: Training Age, Muscle Mass, Body Fat %, Size, Weight & Activity Level **Training Age (**1:35**)** - Beginner (0-2) - Don’t need too much protein - About 100g - Intermediate (3-6) - 120-140g - Advanced (>6 Years) - Low Body Fat % - >150g **The Opportunity Cost (**3:29**)** - maximizing in one field will minimize another field - enjoy your food guys, don’t be a dick about it **Sustainability (**5:37**)** - diets NEED to be sustainable, otherwise you’ll rebound - also applies to calories **When you gotta take Protein? (**6:47**)** - 24h - 72h is totally fine, no need to overeat after a workout **Protein Shakes? (**7:48**)** - you should like it - makes it more sustainable - should be healthy (enough) ofc - good investment (do your own research too ofc) **Affordable Protein Sources (**9:00**)** - Frozen Chicken Breast - Canned Tuna - Minced Beef - Steak - Lean Beef - Sardines - Lentils - Nuts - Tofu Just find a diet that suits you, you know yourself best! Thank you for your amazing, educational video!

[@Poopy35]

Ur amazing thx

[@tomyang6311]

So kindly

[@essi1014]

thoughts on eating sardine daily?

[@OnceUponLater]

This actually is a beautiful way to express body positivity within the aspects of fitness-orientation. I used to stress so much just about meals or planning workouts and forgot how to just enjoy life until I wound up taking a very long break from fitness. I’ve found my way back after time but refuse to let my mindset become toxic despite my goals. I have to remember that *I* come before *my* body. I’ve really been enjoying the journey a lot more and might even be finding more success with less stress than before. Thank you for this. It is so refreshing to see this content

[@channers625]

Agree completely with what you said in this video. People are too obsessed over getting the perfect amount of protein every day and over-value the importance of it, and end up eating shit like protein yoghurts/low carb pasta/ protein snacks from myprotein etc. Eating healthy whole foods is much better than eating these processed protein-concentrated foods. Most people can get the body that they want from eating more intuitively/ you just need to build a bit of muscle and be lean enough to show it. Unless you are competing for bodybuilding shows it's really not that important to obsess over 150 or 180 grams of protein.

[@googoomoomooxD]

I am new to working out, meal prepping, watching macros and calories. My very first meal I was freaking out about how am I supposed to reach 150g of protein without shakes. I was extremely stressed, panicked, and anxious. It was extremely disheartening. This video has definitely opened my eyes on healthy life balance.

[@asthetic-vq7yx]

honestly just your way of thinking and how you explain things is relaxing whenever you talk about something it starts suddenly making sense

[@izonyan]

Wanhee is living my dream life! This is all it's about, minimal stress in daily life by enjoying the things you should enjoy while stay healthy and fit. I've just started my fitness journey for about 2 months now and I'm glad I got to watch your videos before it's too late because I had no idea before on how to stay fit, build a lean body while also eating the things I love. Thanks man. Greetings from Malaysia.

[@benwells6802]

LOVE the sit-down talks. Please keep them coming!

[@Sebbeneko]

As an Italian who grew up in a huge Italian family, everything you said about Italian dishes towards the end of the video was 100% correct. Great video as always. ❤

[@NaeseongPark]

Came across this channel today; super sincere, honest, relatable. Can’t stop watching and learning.

[@oceanbee3667]

I was really touched by your perspective on minimalism and how much it applies to all aspects of life, awesome stuff. Please, keep it up 🤠

[@pallubhai123]

This is actually motivating, as I always stress about not completing my protein goals because of lifestyle restrictions. Thank you ❤.

[@michelroy7578]

I like your approach. Honest, simple, realistic and smart!!! Thanks to share your video. It’s good to remind us the basic and real stuff about training and health habits.😊

[@curreesan1218]

Just got done w my exams so binged ur vids that i left out! Support informative and cleared the decision fatigue i had w a lot of stuff related to protein, appreciate u :)

[@potatoboy8668]

Love that the video isn’t just a generic tips and advice-type video (which by the way even if it was, it is a lot more informative and relatable than most videos out there now) but also a little cooking video too😂 perfect combination

[@israelmallari7830]

I am glad I saw your channel a few weeks back... you are the most relatable fitness master in KZbin space! :)

[@DeltaCressida]

I loved that Spirit of minimalism talk at the end of the video man, hope we get more of these at the end of your videos felt like I was talking to a friend

[@kneepalm6726]

This is great man, can the next video be how you combine both calisthenics and weights in the same workout? I'd love to follow your routine!

[@pipeporo7316]

thank you for your tips and sights about protein consume. i just started to hit gym but people around keep on pushing for taking protein while not giving clear instruction about the limits, the perks etc. glad to found your video, aspire to get body shape as yours.

[@01tripl3]

Crazy you posted this one day before my first ever cutting phase! Thanks as always for the advice. Watching this over a plate of salmon and capers on sourdough bread lol

[@donaldbush1182]

Sit down talks are great! Glad to find this channel!

[@juanar_97]

I cannot thank you enough for putting things into perspective.

[@cyclingpoppy]

I’m going on a trip in a couple days like the other commenter. I’ve been binging your channel for a few weeks you’re the real deal man ❤

[@theb4r138]

It’s all about finding what is sustainable for you. I have found keeping my first two meals high in protein and one protein shake gets me most of the way there then I’m free to enjoy dinner fully and not worry about the protein in that meal and just cook what I love

[@Zerolagg]

Thank you for sharing your thoughts, they portray exactly the way I felt when I started working out, and I've always told myself the same, I wouldn't stick to practices that are not sustainable in time, and I'm telling this by experience, I was there trying to hit 180-200g of protein weighting only 140 lbs, and I could never do it, unless I drank a protein shake two times a day or doubling the dose of scoops into one shake, sacrificing a lot of other macros and spending a lot of money in doing it. So yeah, unless you're aiming to compete, it's plain unnecessary to be forcing yourself at those levels. Kudos, you've earned a new follower :)

[@iw_pacheco]

Love your content man! Probably my favourite fitness content in the internet!

[@naomis8816]

Really great advice!!

[@jakepeters8286]

I love this channel because you’re so relatable

[@amdalasfoor]

increadable vid man... really good one.. nice info... just so realistic !!

[@prettyhatemachine101]

I think I need you as my guru. When you talk I find that part of my spirit that is sparked by truth and beauty is activated and I almost want to cry. I mean wtf is that? You’re talking about food and health and minimalism, and I’m on the verge of tears from all the truth I’m hearing. ❤

[@someoneontheweb4303]

Exactly what was on my mind! Cheers!

[@imdexstaryu]

Super helpful information. Thank you very much for such an insightful video.

[@yannpouplin8052]

Man that is a refreshing channel!! So great!! Bravo!!!

[@Nanticoke]

Absolutely fantastic content! 💯

[@simba8026]

I'm so happy I found your channel. I am completely aligned with this and recently actually started aiming for realistic protein (around 120, and I'm 189 ft) and literally I'm still progressing well. This is a much healthier approach

[@wanheekim]

Thanks man! glad you found the channel ;)

[@captaincrunch9926]

I love this guy's approach to training and eating - I've tried so many fitness youtubers and they're all the same, it never works out. Great guy, great content.

[@asdfkie]

the last part reminds me of a friend I had when I was in uni in London. One day in between classes he invited me to his place and cooked up the most incredible bacon onion and tomato pasta in under 20min. I remember he swore by Di Ceco as do most Italians, and showed me what al dente means. Since then I've been adapting his recipe and every time I still think of him. Good times.

[@arielbrea1899]

Excelente video Muy honesto y al punto

[@EqualSignD]

I was about to go on a trip my my vegetarian friend was was worry about this. This video came just in time!

[@ProdJefeDelPerre0]

this cherry tomato pasta with basil was the first pasta I learned about. It's so easy, and the best. I now mix it sometimes with shrimp and other seafood.

[@Rhude_tiller]

I would love cooking tutorials + more of your pasta recipes 🙏

[@mbra8228]

Thank you!

[@kingscoop1892]

Thanks bruv..needed to laugh at myself from hearing u go thru the same😂❤

[@Ximonray]

Just subbed love your vibe

[@giaotraninhnam448]

I love this!

[@queenbokeh7056]

I love the sit down talks...

[@koppeFL]

You answered my question that I’m always asking myself. Thank you. I’m living with 1300cal but to reach 100g + protein gets hard.

[@christiancoronado]

This is guy good... great advice and the pasta looks awesome

[@johnpaulvillamarin7263]

Bro just wanted to say I was about to give up that protein intake :( by what u said, I am now gaining confidence again... Thanks Wanhee! much supp!

[@zilpha9]

Had to pause and comment. I am really happy that i found your channel, someone with same outlook and thoughts on looking AND feeling good n healthy. Its crazy how people turn this into a torture journey, willing to sacrifice ANYTHING just to look jacked, which is often not even attractive (because a lot of them do this solely to ne attractive) We are humans. We are here to experience things on earth. Why be so rough on yourself? It really is not that big of a deal, it shouldnt be. Anyways, again, so glad you make these videos. Subscribed!

[@Harsh-xy5em]

can you make a video on how to tackle tiredness when on the last stretch of body re composition? I am 81 kgs down from 96kgs.

[@user-yi4mr2wj5w]

can you make a video showing recipes that are high in protein but also taste frickin gudd

[@leogarfieldsaenz334]

a lot of what he says.. makes sense to me.. to what I personally want. he is right, every single person is a mix of different factors...

[@PietroCalafiore]

The way you pronounced italian dishes was perfect! (I'm italian, BTW).

[@jeremyacevedo6579]

I love your content and emphasis on minimalism. Learning to embrace simplicity and keep decision fatigue at a minimum has helped me a great deal on my wellness journey. Thank you!

[@user-gt8gz8jv2g]

Finally someone talking about these stuff I got some realisation

[@smigglesmiggles614]

What do you do to train abs? Is it just compound exercises or do you have isolated exercises to target V-line abs and the serratus anterior?

[@rakeshsingh1]

Dude, tell us about your history with Italy. I went to uni there (Torino) and I’m always interested in how people from abroad end up there. 🙏

[@appa1122]

bruh this is the coolest channel ive ever seen

[@squidford8934]

Hey Wanhee, what do you think about Mike Mentzer and his philosophy of high intensity training? I really enjoy it as it is maximally minimalistic

[@yellowcherry48]

Much much love from Morocco ❤

[@jimkrauscreative60]

Your approach seems to be the most realistic and chill that I've seen yet. Using your minimalist workouts along with yoga and strength training at the gym is a great combo. Approaching 63, I'm in the best shape of my life!

[@MORPHENE375]

So I’m gonna be honest here. I’ve been getting back to lifting and being active each day again, with always having something to do each day. I was at 145 not to long ago, maybe a five days ago, and now I’m at 137. I’ve been on a caloric deficit and I’ve been using the .82g rule of protein; rather than 1 gram for how much you weigh. If my gains wanted to improve, would I be better off with 1 gram per pound of body, or keep going my way? Because I’m trying to gain muscle and lose weight.

[@commanderstud2417]

Yeah the talks you have at the end are just fine. I want to try and make that pasta you made.

[@LennefalkStudios]

I've definitely been completely biased towards high protein the past years after getting into fitness, but you certainly don't have have to obsess with it. Good advice here! 😊☀️

[@AlexandraY]

I like the sit down talks

[@PabloLAlmodovar-lg6sg]

Great conversation subject!

[@wanheekim]

Glad you enjoyed it!

[@PabloLAlmodovar-lg6sg]

Right on Rock Marine, Semper Fi

[@zetnikoven]

his speaking skills are amazing

[@Kaaure]

Very true. But tbf its not that hard hitting a decent amount of protein, add a proteinshake and some greek yoghurt while eating your normal meals and you will be there.

[@yuyhero]

From your tips, can I conclude that one could and should get some protein shake before dining out with friends so the one won't have to worry about falling below daily protein consumption target

[@catmatism]

I love minimalistic pasta like aglio olio with just garlic, olive oil and parsley. Your tomato pasta is great too.

[@cristianarianhidalgopinto8145]

Please, can u make a video on how you stay injury free? It’s something you talk a lot about in your vids but never really got into it, I’ll be so thankful

[@MrBigSuperStar]

i always ate mc donalds everyday for lunch at work and used the "surely this will give me abunch of protein" as cope, i go to the sushi shop for lunch now

[@skyguy734]

ahhh you got me “where’s the protein?”😂

[@toyoptoo4999]

What supplements do you use bro?

[@FrootNinja]

I will say sous vide chicken thighs have been sustainable with rice/veggies. Another is canned Tuna as mentioned, but I hate tuna unless it's in a poke bowl style. Finding how to dress food up or cooking cheap options to your liking will help with the sustainable part.

[@daniellord-vera6987]

im curious i usually do a protein smoothy with pea protein hemp protein and brewers yeast with a total of 140 gr protein and fruits home made, with a medium meal of 3 boiled eggs and beans im ok with it i also have fun meals that are not protein based i have after a hard workout and i enjoy sweets from time to time i also take vitamines

[@Mannix26]

Great !

[@Chocolate-Bean]

165lbs of bodyweight. i eat around 120-145 grams of protein and it may be my training intensity but I found that I don't need too much protein for building muscle. i find carbohydrates are more important for me as I want to get stronger and my body just puts on more muscle back when I focused solely on hitting protein.

[@PrezCow]

I've been struggling with this recently, I'm 185 right now and obsessing that I must get over 150g or be close to 185g protein AND I'm vegetarian so it's been turning into a nightmare mixture of way too many foods

[@razingflame]

Wow that does sound pretty hard :( How are you now?

[@incurablehumanist]

After watching Wanhee, It's now really easy for me to say "I can't wait to eat this tomorrow." Wanhee gives us the ability to give ourselves permission to åctually enjoy food and that we don't have to eat all of it right now.

[@brianbiscuits487]

in terms of food you can find several delicious macro friendly recipes all over KZbin, Instagram and tiktok. Does not always have to be chicken rice and broccoli, but maybe a breakfast burrito or whatever. It is pretty easy to find them and they are all going to be low calorie and high protein as well as low fat and carbs.

[@MrWhitney4e]

I'm with you and your Italian friend on that. Tomatoes & basils!!! mmmm god sent!! :) Sometimes simple things are the best. Some complex dish can be impressive and even actually nice, but often just sensory overload. After all, they are often made to show off. So, there's that.

[@himanipku22]

I usually eat half a pound of meat and some vegetables for lunch and dinner and that seems to work pretty well. Most the meat I eat is Chicken, Turkey, or Beef. I cook food in large batches and freeze it. Also Costco has lowfat Greek yogurt that's 72 grams of protein per tub. Tastes really good and is under 500 calories if you blend a cup of strawberries into it.

[@cgreeny2494]

I completely agree with this, in that the word “optimal” has been complete misconstrued into “must”. Like, guys, enjoy your life and the food you eat cmon

[@pks2046]

When you talk grams of protein. Should I be calculating raw weight? Or cooked meat weight? Thank you

[@simonlee7179]

Fit & healthy is the most important 👍👏👏👏🙏🙏🙏

[@FabrizioPeretti]

What's your job man? Love the content

[@MatrinSwin]

What is your height, weight, bf% and muscle mass?

[@afiefswift5403]

Yeah this kinda diet is starting to stressing me out. I just joined the gym for like 3 weeks now (but I did home workout for like 1-2 years before but unable to build the muscle properly since I was a fatso). My personal trainer keep mentioning about food and eating and I was like lying sometimes because I can't keep up with the guidance yet. I'm still not eating super clean healthy food (this is kinda get in my head sometimes that my progress could be slow, especially if I heard that gym mates talking about food), but the only thing I can do for now is just maximize my protein. Oh and it starting to cause my potential dating life since I need extra bathroom break than I usual does. Plus the acne is starting to attack me as well. Like damn. But glad video like this is always a reminder that we should focus on the mental health as well.

[@evrist1500]

What pull up bar?

[@user-qu8oz6ee3d]

i kinda got addicted to protein powder recently so imma just do that and fill up the rest with meat to round out the amino acid profile

[@meekofortin14]

It may not have 45g of protein, but it enriches life. Hot damn this guy made me miss my favorite foods that I cut out because of fear and obsession

[@HeavenRoadV]

Good point. Im 155 pounds, but honestly getting more than 120 ish is annoying.

[@camacarzie12]

Yep agree, 100 - 120g is what i find the sweet spot! Anything over 120g is a nuisance

[@pennycheesestick]

That pasta looks so good

[@batuganghustler6411]

may i know what your height wanhee and your current weight

[@thunders2020]

Do you use protein powders?

[@temporaryname8905]

I honestly enjoy eating 140g of protein and then I just have to worry about making sujre at each meal I eat 450 calories total. It's a lot easier to eat 1350-1460 calories a day for me than it ever was eating 2K calories

[@OlMossBack]

Bubbles in the bowl after you piss can be used an indicator of your protein status. The bubbles are caused by proteins in your urine. No bubbles mean none, lots mean your dumping proteins. Don’t get alarmed by either situation. Just mentally take note and overtime you will adjust appropriately.