It's insane.. No matter what question I'm asking myself about training or nutrition, when looking for it there is a 90% chance Jeff has a video on it. For years he's been my favorite and best source of information. He'll probably not read this, but thanks Jeff, you are awesome, have always been awesome and I hope you'll stay on top of the UA-cam fitness community for many many years more
This guy is awesome I have learned the correct way to do tricep work outs proper form is more important than more weight and more protein too sweet thanks Jeff
Does he have a video about whether soya products are bad or not or can it be consumed daily? I wanted to know because of my vegetarian diet plan (I'm not vegetarian I'm just broke :))
IDC how old this video I have to experess how much I fucking love Jeff. He's an expert on all of this and ANY question or concern you've had he's almost definatly covered and answered. He's just the best fucking source for this lifestyle.
I got unbelievable sound stage when that happened, no matter how many times I play it it sounds 100 percent that it's coming from the left of me in the room i'm in, these videos with the echoing are already bad enough for sound stage with my open back headphones but that was creepy af
That's because he took the information he tells us out of books and research while other UA-camrs thake the information they give us straight out of their ass because they're too lazy, or dumb, to look anything beyond some crappy fitness websites
i gotta say, i LOVE your stuff on anatomy and form. You are the master in that area, and i have learnt a lot from you. Nutrition is my expertise, so i only watch these videos more out of curiousity to see if what you say is the same as the knowledge i already have.. and 99% of the time your nutrition videos seem spot on to my knowledge :) All round you seem to be the most knowledgeable fitness guy on youtube. Keep it up :)
Watching your videos is like sitting in class with my favourite teacher in school! I learn something from EVERY SINGLE ONE of your videos, and you teach so well! :D THANKS!
Great job dispelling protein myths, but you really reached out there with your blood sugar hypothesis. You are right that the body is highly adaptable. In my experience this extends into meal timing. Starting IF (20-22 hrs fasting), my workouts definitely suffered, but after doing it for several weeks, my exercise intensity rebounded. I've measured my blood sugar and it is pretty stable until about 18 hrs of fasting, which is when I see a drop in of about 20-30% over a couples hours with an inverse response in my ketone levels (I should add I also eat ~30% carbs). After doing IF for a year, I can even hit multiple sessions a day now. I've hear this from other trainers that the adaptive process is takes 8+ months to get any benefit in performance. I wish we had some long terms studies to look at and not just anecdotal stories. I really appreciate the channel! Keep up the good work!
@@jimmysantana5310 so intermittent fasting works to get gains? And help lose weight? First time trying intermittent fasting but I keep seeing videos to eat a lot of calories and I know for sure I'm eating less than 1500 but I am eating enough protein per lbs
My muscles started to show major growth actually when i started to eat 500g of fat free quark every night before sleep. That gave me 60g protein and 12g of carbohydrates. Thats where i started to grow and see results faster. I dont believe in 10 times meal myth, but i believe in sugar stability. Taking in to much food at same time will increase insulin in the blood which will actually help gain muscle, but also fat. Basically to stay lean year around we need to skip sugar instabillity in the blood. To do that, best way is to skip fast carbs and eating to much at once
yeah i know but actually quark is a bit different than cottage cheese. As i know that cottage cheese is mager topfen in german but quark is actually a traditional german thing and is like yoghurt and has mayo in it
Mete Idil In my opinion quark actually tastes much better than cottage cheese, thats why i prefer it:)) its also very cheap 1,5 dollar for 500g. on lidl. In sweden 1.5 dollar for that product is not expensive at all
So with the whole glucose talk... I used to eat almost 80% of carbs in the morning for school and I would pass out pretty early on in school... I have learned since then to add quite a bit more protein than carbs! I learned that the hard way! Thank you for the info Jeff! I am loving your program too! Thank you for all that you do!
It's also about the complexity of the carbs: Complex carbs such as Brown rice, sweet potatoes, wholewheat/rye bread, etc will keep you energetic for far longer than simple carbs such as white bread, white rice, sugary cereal etc :)
Jeff is the man! He fired back w that video quick! Thanks dude, i needed to hear that information. So much opinion going around from people who dont put the science behind it. I like the dynamics, getting into an athlete diet and what not... could you do one on the best way to intake fuel? I have a feeling i may have some conceptual misunderstandings when it comes to carb-loading.
I have your women's program. I am a personal trainer and have been engaged in sports since I was three years old. I fell down after giving birth to my first child and had three back surgeries fifteen years after that. My Pilates, yoga, and swimming background as an instructor and high performance sport's person helped me out. Please give me more information on how to keep working out as an athlete and protect my lower back. My injuries were between L4 and S1. The discus between L4-L5 was removed.
Hi Vanessa...you'll definitely want to watch this video that I did awhile back. Underscores a really important but often overlooked point that will carry over to all of your training - BACK STRENGTH SECRET!! 1 Move - Overall Strength
+Maiar Ghanayim Look. Everyone know's what Athlean will say. Steroids are for losers who can't accomplish anything themselves. Don't do them, it's that simple. There's no way he'll make a video about doing steroids, it'll ruin his reputation.
"You are what you eat "is all too often used quote. After watching this video I now understand that more accurately, we are what we ingest, absorb and digest... Thanks for a great video Jeff!
Whenever I meet one of these warriors that randomly tells me whenever I'm eating or training or watching the birds in the park, randomly, with no invitation, "Hey. You know you can't absorb more than 30g out of that?" and leaves, I think of the hunters and gatherers. When we followed a mammoth for 4 days, and managed to kill it, do you think that we'd only eat some 100g meal so we can absorb the 30g of protein? No, man. We ate like rabid werewolves. Kilos of meat at a time. And we're here, meaning it worked. It does work. Use the hunter-gatherer comparison for other broscience "facts" that people slam in your face, and you'll see they don't make sense. Like the "squats are bad for the knees". Right. 11.000 years ago they built toilets, they didn't squat to shit.
5 to 7 meals a day is the biggest myth plus its not optimal lol, i used to do the 6 meals a day for 6 years, now im doing 4 meals a day for 2 years bigger protein dosages and it feels like im getting better results :) plus is less stressful
@James Williams same here I got more results just eating 3 80-100gm protien meals throught the day, I usually run for 1 hours because eating a lot of something can be bad for your heart
This video killed me. Something about the timing of the blues piano ringtone interrupting at "mini steaks coming out of your ass" around 5:05 just freaking made me bust out laughing...after training abs. 😭😂🤣😩😂
Great video, like always, Jeff!!! Tip: Mic, test it first about wall reverbs. When recording, look for lot of high sound waves absorption like carpet, pillows... ...an lower ceiling. That will help a lot to avoid this "gergelim like" effect at your voice. Hope it helps...
Thank you for clearing up all the confusion Jeff, I was always concerned about holding back on larger protein centered meals based on that absorption myth.
Jeff the thing is dude, when you go 2-3 days without more than like 50 grams or carbs your brain starts re-calibrating itself to take in less and less carbs to whatever you're eating(which you will adapt to and be fine after 3 days). Then if that's not enough for your brain it will start a process known as gluconeogenesis, where it will turn protein you eat into carbs witch then leads to more calories burnt because of the process. Not only that, fasting increases hgh levels and other hormones, it might not be noticeable but its still a difference. I know Jeff obvs knew all of this but he might of looked over it. So IMO best way to go is to have 1 or 2 giant meals a day, saves so much time and leads to more fat loss and muscle gains. This is from my experience.
In what I've heard it's not giant meals, that that's not optimal for muscle growth, rather smaller meals more frequently. I find I can eat a lot one meal and still be hungry at lunch. Only 2 meals would leave me hungry for a long time.
I can attest to this too. Gains and weight loss using IF 8/16 is the best. If the cave man could eat once every 48hrs as Jeff said then we as the cave man can apply IF which is the way they ate. Works for me and I can operate like a beast fasted.
I don't agree that our bodies are that different that we need to eat differently or train differently ... Slight changes here and there but on the whole we can all follow a nutrition /fasting plan and have great results. Its how we used to eat until food became accessible and easy to find... Eating 6 meals a day isn't natural if you think about how food should be hunted and gathered.
Hey Jeff I'll soon be 17 years old and I've been working out since last February (so close to 8-9 months). When I started out I weighed about 117lbs, then in about 4-6 months I got up to 133lbs. So I got some amazing gains! Unfortunately since the last maybe 2 months I hit a plateau. I stayed at the same weight. But in the last two weeks I gained about 2 pounds (got up to 135.2lbs Friday morning). Are there any tips on working out/nutrition/sleep/anything you could think of? I watched most of your videos (the hardgainer myth and the nutrition one and I think they helped) Also one thing I added to my diet is 1/2 cup of nuts everyday, and I could feel the difference. I was no longer hungry at night. Thanks a lot Jeff, if somehow you could respond to this, I'd be forever grateful and Im sure many other guys would appreciate it too! Thanks :) EDIT: Forgot to say that I'm 6feet tall (182-183cm)
I am, unfortunately, not Jeff; I can however tell you that you probably have not hit a plateau. Those initial gains were most likely due to the natural growth you'll be having at 17 working in conjunction with starting to work out for the first time. Be glad you got it, but don't expect it to happen again any time soon. Just keep working, and make sure that you switch up your workouts because you will plateau if you do the same thing over and over again.
You've stopped what's often called beginner gains. You haven't stopped though (bad word choice) but instead slowed down but little progress is still progress
Sniperop775 those are called noob gains, trust me I let it kinda get to me head too. Keep your expectations at a reasonable point, cause the last thing you want is to get depressed because you're not gaining as much as before.
I'm 20 but I seem to have topped out at about 135. I could eat a ton and bulk up some more, but I prefer to be on the lean side. I'm 5'7" btw. You can continue to get stronger, but it might not show up on the scale. I know I have seen big strength gains with no corresponding scale gains.
I agree with the everything he said but the brain needing sustained glucose relating to the effects of eating on blood glucose. Tangent as it was but the brain is one primary unit, along with the heart, that is in constant need of metabolic glucose so even if the body needed glucose I believe it could pull from storage's such as liver glycogen. Regardless his explanation on protein synthesis is correct.
Thank you for all these videos and all the effort you put into them. Wow. I find myself watching them all the time. Fantastic! Thanks for each and every one of them!!!!!!!
Funny, if it were true that protein absorption was low, then *where do the extra proteins go???* If your body is ignoring somehow 100g of protein, that is 400 calories. Are these same people going to tell us that we can overeat? Because our body will ignore many calories?
Glad to hear someone with knowledge dispell this widely diseminated protein myth. So many people believe the myth that it's real hard to convince them otherwise. Your video offers a better argument then I was able to come up with to quell the myth. Thanks!
Thank you Jeff for debunking some myths and underlining the importance of nutrition that is sustainable. As always a pleasure to watch you geeking out !!!
Whether it’s a video from 6 years ago or last weekJeff never fails to deliver quality content and helpful information in an intelligent and thorough manner. Thanks
Still one of your best videos, and a clear and loud message to people who make nutrition and training to complex. It isn't, you just have to focus on 2 things: 1. Train hard en effective, 2. Don't eat more calories per week than you use - and of the food you are eating you should focus on complex carbs, a little extra focus on enough protein and you gotta eat your vegetables... that's it. Keep it up Jeff (Edit: of course i wrote this with my profile picture eating an ice cream, busted!)
JEFF! thank you for all you do and the way you do it. you claim to have a unbiased veiw and i think you really do. you just educate and try to share truth and do it in a way most people can understand. thank you for what you do. sincerely
b-b-but... When I eat like 3 balanced meals with carbs and then lift I feel way more tired and low energy than on a fasted or just fat/protein meal beforehand. In fact, most of my PR's were on empty stomach. In general I enjoy eating things like Brie - Cheese, Eggs and Bacon, then workout and then eating like potatos, rice or bread (don't kill me) and some Quark before bed for dat dere casein. Is it placebo? Because as you said, Brain needs constant delivery of glucose but in my case I deliver the glucose mostly around the workout till bedtime period and it's k.
Your brain can run off ketones instead of glucose, but that requires a very specific diet. I feel much better without carbs and sugars, but it's definitely not for everyone. I know that's not really your question, but I've seen so many people say your brain HAS to have glucose and it just doesn't.
thruthebook tried to tell my friend that when I told him I went low carb. I get my Dailey amount of proteins and fill the rest will veggies 500 cal deficit. He told me my body NEEDS carnlbs and I'm doing irreversible damage to my organs
@@Keep_It_Real_Ministry Fruits high in fructose (i.e. the sweet ones) are very bad if you don't eat them with fiber, that they usually come with. For example, drinking fruit juice. You get a fuckton of quickly absorbable sugar but without the fiber to slow the absoption down, so it causes a big blood sugar spike, which is terrible for your health in many ways.
1 scoop of protein powder isolate in my morning porrage 👍🏻💪🏼=42g, as I also put a scoop of True nut Almond powder in, and make it with Almond milk. Then I'll have a Casein protine shake 30 mins before bed, =30g, the rest of my protein is obtained from meat fish or eggs, but take it from me I'm pretty sure I'm getting enough, as I'm making gains.💪🏼👍🏻
60g of protein has been my go to breakfast for about a year now. I feel great from it. Usually a 50/30/20 macro, whether its a shake with egg whites or a full meal with eggs and chicken sausage 50-60g is always my go to amount and I will stick to it. Thanks again Jeff!
Patrick Morrison too much protein is a personal high-water mark. Some people will start to convert as low as 80g/day, esp when combined with keto levels of carbs (50g-100g/day depending on the person and activity levels). Do what works for you, but just don't take anyone's opinion as gospel (except your own about yourself). :) Of course, there are much worse things you could be stuffing your face with than good quality protein sources ;)
As a type 1 diabetic, I can confidently agree that blood sugar stabilization throughout the day is paramount to making gains. Most of the time I feel like this disease is a burden, but other times it's a gift because it gives me a great understanding of how important it is to have proper nutrition timed correctly.
People gotta think about evolution. Think how our ancestors used to eat very similarly to many modern day mammalian predators. Take a lion for example. An adult male lion may only eat once every 2 or 3 days, often longer when times are hard. In one meal he may consume roughly 25kg of meat. Thats a hell of a lot of protein. If only a small percentage of that protein was absorbed, there would be no way a lion could maintain a lean body mass of 200+ kg. Our ancestors used to eat the same way. Once a day to once every couple of days as kills were not always guaranteed. We simply wouldn't have made it as a species if our bodies were only designed to absorb 30g of protein at a time. Imagine 30g of protein spread over 2/3 days ALL the time...the amount of protein deficiency problems we would have had.
Your comparison is invalid. You cannot compare a carnivorous mammal with an omnivorous one. The main nutrition source for apes (and thus our ancestors) is not meat, they eat plenty of roots, fruits etc.
and although it's very likely that they didnt have meat everyday I don't think they would eat tons of it when they had any. Sharing a catch with your family/tribe doesn't let you eat 25kg. Plus, there are other sources of proteins more easily accessible such as fish or nuts
the difference between Jeff to other fitness channels is that he gets deep into human anatomy every single video. He is better than any paid health teacher at my school. It's not his degree in science and fitness that proves he knows things, it's his videos and he honestly doesn't care about haters like most ppl on UA-cam making at least 1 video on it, he sticks to what ppl enjoy and for a man in his 40s , he should be proud of his knowledge and fitness Jeff thanks again for doing this better than anyone.
I love jeffs videos, but no, he is definitely not better than my university professor. He's flat out wrong in this video. Sure, 30 grams a day is a silly number and false, but there is 100% a limit on the protein you can absorb in any given meal. Your body will only absorb as much protein as it needs, because it can't be stored as fat. IT can do 2 things, split the bonds in the atoms and make glucose (which the body doesn't do because it's inefficient and wastes a lot of energy) or get rid of it as waste (filtrate/urine, fecal matter, sweat). This is common science any introductory biology class will teach you. Your body doesn't need 100 grams of protein at any given time, so it can't take it all. Only 50% of the protein is utilized anyway. It's the same reason a lot of multivitamins are scams, because you pee a lot of it out, which is why they overdose them.
But what if your brain is running primarily on "fats" or however Ketosis works? instead of blood sugar/carb focused? Can you achieve the same lifts or strength gains with this method?
Joel Steeves the body can use fat as energy but the brain can ONLY use glucose as energy (which is in carbs including fruits and veggies). It's impossible to completely stop eating carbs because there are at least tiny amounts in most foods but when your glucose levels are extremely low such as during ketosis it is very hard on you mentally. Some can push through it but I know that when I am not mentally strong/ready I struggle so so so much during my workout. It also depends on the person. When I eat very low carbs I actually black out/pass out during my workout so I don't do it anymore.
Wow. Interesting points from both. I think my body operates best on lower fast carb amounts and lots of green veggies and meats/calories from fat too. Doesn't the brain use "ketones" too for energy as glucose? Cant remember. But I read that it can convert it into glucose. Stupid anecdotes lol
Intermittent fasting can reduce insulin resistance and lower blood sugar levels...Carbs before a workout is not necessary...I workout fasted every morning and don't fall out from not having eaten
+Ken W That's true, but not immediately true. You have to train your body to deal with intermittent fasting and ease into it. I now have a 60 hour fast every week, from Sunday evening to Wednesday morning.
+Fit50Guy You have to train your body for any change you do to it...Why would you fast for 60 hours and every week? What could be the possible benefit?
Ken W do some internet research and you'll see. It has the same longevity benefits as calorie restriction but without the continuous sacrifice. Extreme increase in human growth hormone, training your body to switch to fat burning, the benefits go on and on. But, mainly, you are not a slave to any eating schedule. You never get hungry. And on your eating days you can eat as much as you want. Its great.
+Ken W +1... as far as I know fasting becomes more and more katabolic after 40 hours of fast. I never fast longer than 20 hours. Have you tried BCAA fasted training?
It's insane.. No matter what question I'm asking myself about training or nutrition, when looking for it there is a 90% chance Jeff has a video on it.
For years he's been my favorite and best source of information.
He'll probably not read this, but thanks Jeff, you are awesome, have always been awesome and I hope you'll stay on top of the UA-cam fitness community for many many years more
Volkmar Schoger ^ this!!! I learn so much from this dude, he’s awesome. Keep it up Jeff
This guy is awesome I have learned the correct way to do tricep work outs proper form is more important than more weight and more protein too sweet thanks Jeff
Yep, just searched for precisely this and was not disappointed!
Me too I feel like he knows our problems before we even start to solve
Does he have a video about whether soya products are bad or not or can it be consumed daily?
I wanted to know because of my vegetarian diet plan (I'm not vegetarian I'm just broke :))
Drops the marker deliberately to do one rep of abs
avinash4evr HAHAHAHAHAH
avinash4evr Lol!
Best post ever
:D
That was great 😂
Jeff should just give up on this whole fitness thing and become an artist.
lol
loooooool
Wyatt Lines i was dying when he was like. Theres my big nose
I wonder if he knows he essentially drew a penis. mind you a sharp looking one
that's what I thought!
You know, for an artist....Jeff's one heck of a fitness influencer.
This deserves more love
Actually underrated
😂True!
All time UA-cam legends are PewDiePie, Athlean-X, Mr. Beast. The smartest one and most beneficial for my health is Athlean-X
IDC how old this video I have to experess how much I fucking love Jeff. He's an expert on all of this and ANY question or concern you've had he's almost definatly covered and answered. He's just the best fucking source for this lifestyle.
Jeff... draw me like one of your French girls!
That alarm around 5:00 scared the crap out of me lol
Great video & content though :)
+Jackson Capps did you capps in your pants?
+Jackson Capps Did a 50g mini steak come out?
I got unbelievable sound stage when that happened, no matter how many times I play it it sounds 100 percent that it's coming from the left of me in the room i'm in, these videos with the echoing are already bad enough for sound stage with my open back headphones but that was creepy af
I read your warning and it still scared the shit out of me cause i got so distracted by how knowledgeable Jeff is
"How much protein"?
Jeff : YES
"you got 50g mini steaks comin out your ass" LMFAO
Time stamp? i missed it
KryoZeric 5 min mark or so
Acid Rock 5:04 😹
Guess imma eat my shit than...
Haha
This is the best bodybuilding channel on UA-cam by far.
Jeff seems like he is the only person who knows what he's talking about on this shit!
This guy drew a dick lmaoooo
thatsG100 Yoooooo I'm over here crying reading your comment. lmao
That's because he took the information he tells us out of books and research while other UA-camrs thake the information they give us straight out of their ass because they're too lazy, or dumb, to look anything beyond some crappy fitness websites
Information Unclear:
Drank 1000g of protein. Typing this from hospital
Is it worked? I image your legs have abs now
Your mistake was not mixing in creatine.
@@animertrex his abs have abs probably
"VT is presented to the hospital room after watching a UA-cam video...."
For everyone who wants to know the answer fast: 6:27.
I love people like you
Careful This Man Is a Hero...
Thanks
Thanks for the timestamp.
good shit keep it up boss
Good to know my 100g protein mega meals aren't going to waste
same. I try and hit most of my protein in one meal so I can enjoy myself later on in the day
Same here! IF?
yuppp
wait, you mean if I eat 31g protein instead of the max of 30g that's preached around my gains won't all go to waste?
lmfao
i gotta say, i LOVE your stuff on anatomy and form. You are the master in that area, and i have learnt a lot from you. Nutrition is my expertise, so i only watch these videos more out of curiousity to see if what you say is the same as the knowledge i already have.. and 99% of the time your nutrition videos seem spot on to my knowledge :) All round you seem to be the most knowledgeable fitness guy on youtube. Keep it up :)
Watching your videos is like sitting in class with my favourite teacher in school! I learn something from EVERY SINGLE ONE of your videos, and you teach so well! :D
THANKS!
4:48 the human body is so perfect and people destroy it with alcohol, smoking, junk food...
Ikr they are fucking idiots.let them destroy themselves
Dont be stressed because of fucking idiots,Let them destroy themselves
Junl food wont destroy your body if you eat it in moderation
Daniel Poursasan
Of course.
No one gives us party of protien shake .
So this is how Easter island statues look underground.
Ha!
Lmfao 🤣🤣!!!
I was thinking it looked like an Easter Island statue.
Yes the eastern island heads are digesting protein
Just chiming in to say I'm watching this 6 years later.
Sean F dude can you quiet down I’m trying to watch
Yo
Same here mate
same here
Same here
Great job dispelling protein myths, but you really reached out there with your blood sugar hypothesis. You are right that the body is highly adaptable. In my experience this extends into meal timing. Starting IF (20-22 hrs fasting), my workouts definitely suffered, but after doing it for several weeks, my exercise intensity rebounded. I've measured my blood sugar and it is pretty stable until about 18 hrs of fasting, which is when I see a drop in of about 20-30% over a couples hours with an inverse response in my ketone levels (I should add I also eat ~30% carbs). After doing IF for a year, I can even hit multiple sessions a day now. I've hear this from other trainers that the adaptive process is takes 8+ months to get any benefit in performance. I wish we had some long terms studies to look at and not just anecdotal stories. I really appreciate the channel! Keep up the good work!
I usually eat 100-150gs of protein per sitting (only have 2 large meals a day) and have made great gains and maintain abs. That myth is pure bs.
Do you intermittent fast, mate?
i do the same. Legitness 👍🏻😂!!
Same here ma mate
@@jimmysantana5310 so intermittent fasting works to get gains? And help lose weight? First time trying intermittent fasting but I keep seeing videos to eat a lot of calories and I know for sure I'm eating less than 1500 but I am eating enough protein per lbs
I ate well over 100grams of protein no more than 1 hour after my workouts!! my family was convinced that I was abusing growth hormone but I wasn't!!
My muscles started to show major growth actually when i started to eat 500g of fat free quark every night before sleep. That gave me 60g protein and 12g of carbohydrates. Thats where i started to grow and see results faster. I dont believe in 10 times meal myth, but i believe in sugar stability. Taking in to much food at same time will increase insulin in the blood which will actually help gain muscle, but also fat. Basically to stay lean year around we need to skip sugar instabillity in the blood. To do that, best way is to skip fast carbs and eating to much at once
***** quark is a german thing.
***** Yeah basically its cottage cheese, but with german name. I believe quark has little less carbs than cottage cheese. But both are okay
Mete Idil Its german, but its sold here in sweden too. You can find it in any store here. In america, its basically cottage cheese
yeah i know but actually quark is a bit different than cottage cheese. As i know that cottage cheese is mager topfen in german but quark is actually a traditional german thing and is like yoghurt and has mayo in it
Mete Idil In my opinion quark actually tastes much better than cottage cheese, thats why i prefer it:)) its also very cheap 1,5 dollar for 500g. on lidl. In sweden 1.5 dollar for that product is not expensive at all
5:08 "you got 50g mini steaks comming out your ass" punchline + sound effect had me rolling
So with the whole glucose talk... I used to eat almost 80% of carbs in the morning for school and I would pass out pretty early on in school... I have learned since then to add quite a bit more protein than carbs! I learned that the hard way! Thank you for the info Jeff! I am loving your program too! Thank you for all that you do!
It's also about the complexity of the carbs: Complex carbs such as Brown rice, sweet potatoes, wholewheat/rye bread, etc will keep you energetic for far longer than simple carbs such as white bread, white rice, sugary cereal etc :)
Jeff is the man! He fired back w that video quick! Thanks dude, i needed to hear that information. So much opinion going around from people who dont put the science behind it. I like the dynamics, getting into an athlete diet and what not... could you do one on the best way to intake fuel? I have a feeling i may have some conceptual misunderstandings when it comes to carb-loading.
the leonardo devinci of the fitness
You know there is Vitruvian Physique?
I have your women's program. I am a personal trainer and have been engaged in sports since I was three years old. I fell down after giving birth to my first child and had three back surgeries fifteen years after that. My Pilates, yoga, and swimming background as an instructor and high performance sport's person helped me out. Please give me more information on how to keep working out as an athlete and protect my lower back. My injuries were between L4 and S1. The discus between L4-L5 was removed.
Hi Vanessa...you'll definitely want to watch this video that I did awhile back. Underscores a really important but often overlooked point that will carry over to all of your training - BACK STRENGTH SECRET!! 1 Move - Overall Strength
ATHLEAN-X™
+Maiar Ghanayim Look. Everyone know's what Athlean will say. Steroids are for losers who can't accomplish anything themselves. Don't do them, it's that simple. There's no way he'll make a video about doing steroids, it'll ruin his reputation.
+Vanessa Guzzardi go all out on the deadlift
+Maiar Ghanayim Easy, inject the steriods into your eyeball. I recommend 50000g
"You are what you eat "is all too often used quote.
After watching this video I now understand that more accurately, we are what we ingest, absorb and digest...
Thanks for a great video Jeff!
I used to just eat ceral every morning, for 20 years
didnt we all. what a waste ahahah
Better than most the population who don’t have any
Yeah I ate ceral too because ceral is ceral
Ceral? Spell check.
CEREAL
Whenever I meet one of these warriors that randomly tells me whenever I'm eating or training or watching the birds in the park, randomly, with no invitation, "Hey. You know you can't absorb more than 30g out of that?" and leaves, I think of the hunters and gatherers.
When we followed a mammoth for 4 days, and managed to kill it, do you think that we'd only eat some 100g meal so we can absorb the 30g of protein?
No, man. We ate like rabid werewolves. Kilos of meat at a time.
And we're here, meaning it worked. It does work.
Use the hunter-gatherer comparison for other broscience "facts" that people slam in your face, and you'll see they don't make sense. Like the "squats are bad for the knees".
Right. 11.000 years ago they built toilets, they didn't squat to shit.
He already said that. My bad.
Jeff stop using CGI shirts.
Lol. Holy shit. I didn't even notice.... Lol. Still love you, Jeff!!!
***** i know. I was just going with it. It would be way too much if Jeff did that. Lol. That shirt is dope though. I want one for the gym.
Hahahahahhah
What's CGI?
Blazor b computer generated imaging
The ringtone after the mini steaks bit was priceless. God I love Jeff
It's always great to have the in depth background information to these studies as well as these myths. Great job Jeff and keep going.
I really enjoy these gym mythbusting videos
5 to 7 meals a day is the biggest myth plus its not optimal lol, i used to do the 6 meals a day for 6 years, now im doing 4 meals a day for 2 years bigger protein dosages and it feels like im getting better results :) plus is less stressful
There are ppl doing IF eating once or twice or maaayyyybe 3 times a day that look just like your pic there
@James Williams same here I got more results just eating 3 80-100gm protien meals throught the day, I usually run for 1 hours because eating a lot of something can be bad for your heart
@James Williams Pasta has protein in it though
@James Williams SAME! I literally consumed a damn lot of carbs and fat, ofc some protein but less than 50grams a day...and I made gainzzzz damn
@James Williams link video please
This video killed me. Something about the timing of the blues piano ringtone interrupting at "mini steaks coming out of your ass" around 5:05 just freaking made me bust out laughing...after training abs. 😭😂🤣😩😂
Joel Smith bad to the bone 🍖🤣
Thanks so much Jeff! Im pre-diabetic and Im starting to think my meal portions are off. Watching this video really helped clear that up.
Jeff, you truly impress me! Not only in your knowledge of the weight room and lifting, but also your knowledge of anatomy, physiology, and biology!
Great video, like always, Jeff!!!
Tip: Mic, test it first about wall reverbs. When recording, look for lot of high sound waves absorption like carpet, pillows...
...an lower ceiling.
That will help a lot to avoid this "gergelim like" effect at your voice.
Hope it helps...
LOVE IT!!!!!
Just as I was drinking my 60 gram Protein shake...LOL
I turned into an onion cause I ate more than 65 grams of protein 9:41
Retired Chand Evil, Onions have layers.
i love the little sarcastic funny remarks jeff throws in here and there.. haha
Thank you for clearing up all the confusion Jeff, I was always concerned about holding back on larger protein centered meals based on that absorption myth.
3:50 when you do the backstroke do people ever yell "Shark"
Haha
lolololololol
5 years later you're still making people lol. Thank you!
Jeff the thing is dude, when you go 2-3 days without more than like 50 grams or carbs your brain starts re-calibrating itself to take in less and less carbs to whatever you're eating(which you will adapt to and be fine after 3 days). Then if that's not enough for your brain it will start a process known as gluconeogenesis, where it will turn protein you eat into carbs witch then leads to more calories burnt because of the process. Not only that, fasting increases hgh levels and other hormones, it might not be noticeable but its still a difference.
I know Jeff obvs knew all of this but he might of looked over it. So IMO best way to go is to have 1 or 2 giant meals a day, saves so much time and leads to more fat loss and muscle gains.
This is from my experience.
In what I've heard it's not giant meals, that that's not optimal for muscle growth, rather smaller meals more frequently. I find I can eat a lot one meal and still be hungry at lunch. Only 2 meals would leave me hungry for a long time.
I can attest to this too. Gains and weight loss using IF 8/16 is the best. If the cave man could eat once every 48hrs as Jeff said then we as the cave man can apply IF which is the way they ate. Works for me and I can operate like a beast fasted.
***** Yeah exactly, I get the best work outs fasted.
Everyones body is different. Do what works for you. The body will adapt to how you eat.
I don't agree that our bodies are that different that we need to eat differently or train differently ... Slight changes here and there but on the whole we can all follow a nutrition /fasting plan and have great results. Its how we used to eat until food became accessible and easy to find... Eating 6 meals a day isn't natural if you think about how food should be hunted and gathered.
Well, Jeff passed gym class, but failed in art. :D
THe ADHD Turnip hush it's beautiful
Looks Donal Trump
Hahahah a great one 😁😁😁
Brilliant lecture - you make this very clear and destroyed a myth I believed in!
I have 34 meals a day plus 56 cookies and 41 shakes but the shakes and cookies don't count. Gonna confuse the body
Who do you think you are? Rich Piana? Haha!
FearIanNow pussy shit. I eat 87 meals a day with 5 boxes of double stuff Oreos and 18 beers
Thats fuck all .... i go to a buffet and they close down in 15 mins cause they run out of food.
Right babe?
I’m on 700 g of ketchup daily and tbh i feel pretty well
This is one excellent video. I love to see old myths dispelled! Thank you, Jeff.
Hey Jeff
I'll soon be 17 years old and I've been working out since last February (so close to 8-9 months).
When I started out I weighed about 117lbs, then in about 4-6 months I got up to 133lbs. So I got some amazing gains!
Unfortunately since the last maybe 2 months I hit a plateau. I stayed at the same weight. But in the last two weeks I gained about 2 pounds (got up to 135.2lbs Friday morning).
Are there any tips on working out/nutrition/sleep/anything you could think of? I watched most of your videos (the hardgainer myth and the nutrition one and I think they helped) Also one thing I added to my diet is 1/2 cup of nuts everyday, and I could feel the difference. I was no longer hungry at night.
Thanks a lot Jeff, if somehow you could respond to this, I'd be forever grateful and Im sure many other guys would appreciate it too!
Thanks :)
EDIT: Forgot to say that I'm 6feet tall (182-183cm)
Eat more, last 2 weeks you've eaten enough, keep doing that.
I am, unfortunately, not Jeff; I can however tell you that you probably have not hit a plateau. Those initial gains were most likely due to the natural growth you'll be having at 17 working in conjunction with starting to work out for the first time. Be glad you got it, but don't expect it to happen again any time soon. Just keep working, and make sure that you switch up your workouts because you will plateau if you do the same thing over and over again.
You've stopped what's often called beginner gains. You haven't stopped though (bad word choice) but instead slowed down but little progress is still progress
Sniperop775 those are called noob gains, trust me I let it kinda get to me head too. Keep your expectations at a reasonable point, cause the last thing you want is to get depressed because you're not gaining as much as before.
I'm 20 but I seem to have topped out at about 135. I could eat a ton and bulk up some more, but I prefer to be on the lean side. I'm 5'7" btw. You can continue to get stronger, but it might not show up on the scale. I know I have seen big strength gains with no corresponding scale gains.
I agree with the everything he said but the brain needing sustained glucose relating to the effects of eating on blood glucose. Tangent as it was but the brain is one primary unit, along with the heart, that is in constant need of metabolic glucose so even if the body needed glucose I believe it could pull from storage's such as liver glycogen.
Regardless his explanation on protein synthesis is correct.
this guy reminds me of Bill Nye but for fitness lol
Dude....... you are so right :o
bill nye the fitness guy.
Lmfaoo.
except bill nye is full of shit
Bill Nye is a Freemason puppet. People worship Bill like science is some sort of religion...oh wait - it is
Thank you for all these videos and all the effort you put into them. Wow. I find myself watching them all the time. Fantastic! Thanks for each and every one of them!!!!!!!
"if I eat 65g of protein I'll turn into an onion" 😂😂😂 that's hilarious!
Funny, if it were true that protein absorption was low, then *where do the extra proteins go???* If your body is ignoring somehow 100g of protein, that is 400 calories. Are these same people going to tell us that we can overeat? Because our body will ignore many calories?
It shows up in your urine. Anyone who's taken a biology class in their life knows this lol.
TheTinyTimmyTimTim not sure if serious
I damn hope there’s no 30g limit, to reach my 180g target for today I’ve just eaten a 49g burger and plan to drink a 32g shake in a moment too!
Jeff Cavalier AthleanX can you do a video about the effects of heroin on gains.
Why Heroine Is KILLING YOUR GAINS!!!
that ringtone came in at the PERFECT time!!
Glad to hear someone with knowledge dispell this widely diseminated protein myth. So many people believe the myth that it's real hard to convince them otherwise. Your video offers a better argument then I was able to come up with to quell the myth. Thanks!
66 People turned into onions
its trypsin that breaks down protein into amino acid not HCl.
Jeff is calling out all the people from the comment section on the last video! Hahahahaha
Thank you Jeff for debunking some myths and underlining the importance of nutrition that is sustainable. As always a pleasure to watch you geeking out !!!
Whether it’s a video from 6 years ago or last weekJeff never fails to deliver quality content and helpful information in an intelligent and thorough manner. Thanks
He sounds like Ross from friends
Bob Dylan holy fuck, he does.
Now he even looks like him. Fuck you what have you done .
@@AkshatSTR8EDGE yea I can imagine Jeff like PIVOT PIVOT PIVOT ...or MY SANDWICH ..MYYYYY SANDWICHHH
no he doesn't. Ross has a different voice and sounds more clueless
We were on a break!
Please do a video on meal timing and benefits of eating at certain times.
8:47 i thought he was going to say...
Yeah you know it
Still one of your best videos, and a clear and loud message to people who make nutrition and training to complex. It isn't, you just have to focus on 2 things: 1. Train hard en effective, 2. Don't eat more calories per week than you use - and of the food you are eating you should focus on complex carbs, a little extra focus on enough protein and you gotta eat your vegetables... that's it. Keep it up Jeff
(Edit: of course i wrote this with my profile picture eating an ice cream, busted!)
JEFF! thank you for all you do and the way you do it. you claim to have a unbiased veiw and i think you really do. you just educate and try to share truth and do it in a way most people can understand. thank you for what you do. sincerely
b-b-but...
When I eat like 3 balanced meals with carbs and then lift I feel way more tired and low energy than on a fasted or just fat/protein meal beforehand. In fact, most of my PR's were on empty stomach.
In general I enjoy eating things like Brie - Cheese, Eggs and Bacon, then workout and then eating like potatos, rice or bread (don't kill me) and some Quark before bed for dat dere casein.
Is it placebo?
Because as you said, Brain needs constant delivery of glucose but in my case I deliver the glucose mostly around the workout till bedtime period and it's k.
everyone is different some like to eat before a workout some after hard to say u really have to listen to u body
Ahaww yea, you can't forget about dat dere casein.
your brain still needs glucose. It's just getting it from your glycogen stores and proteins once your low.
eat 4 packs of oat porridge and 4 eggs you be energized and you won't burn out so quickly i tried it it works
Your brain can run off ketones instead of glucose, but that requires a very specific diet. I feel much better without carbs and sugars, but it's definitely not for everyone.
I know that's not really your question, but I've seen so many people say your brain HAS to have glucose and it just doesn't.
Don't forget: the body can turn protein into glucose if needed!
thruthebook tried to tell my friend that when I told him I went low carb. I get my Dailey amount of proteins and fill the rest will veggies 500 cal deficit. He told me my body NEEDS carnlbs and I'm doing irreversible damage to my organs
@GYPSY KING FURY or you can go high on carbs withe the simple ones...veggies and fruits
@@Keep_It_Real_Ministry Fruits high in fructose (i.e. the sweet ones) are very bad if you don't eat them with fiber, that they usually come with. For example, drinking fruit juice. You get a fuckton of quickly absorbable sugar but without the fiber to slow the absoption down, so it causes a big blood sugar spike, which is terrible for your health in many ways.
@@leandrog2785just eat the whole fruit, it should come with fiber
@@Keep_It_Real_Ministry Yes, i know. But many people drink the juice instead and think it's still very healthy just because it's fruit.
1 scoop of protein powder isolate in my morning porrage 👍🏻💪🏼=42g, as I also put a scoop of True nut Almond powder in, and make it with Almond milk.
Then I'll have a Casein protine shake 30 mins before bed, =30g, the rest of my protein is obtained from meat fish or eggs, but take it from me I'm pretty sure I'm getting enough, as I'm making gains.💪🏼👍🏻
It's not about "absorption"; it's about how much does the body utilize for muscle rebuilding
Jeff with a shirt?? What a gem of a video, very rare.
_"You got 50-gram mini steaks comin' out your ass."_
Was drinking water as he said that and almost spit it out, lol.
60g of protein has been my go to breakfast for about a year now. I feel great from it. Usually a 50/30/20 macro, whether its a shake with egg whites or a full meal with eggs and chicken sausage 50-60g is always my go to amount and I will stick to it. Thanks again Jeff!
extra protein -> glycogen .. gluconeogenesis
That's only if your getting way too much protien.
Patrick Morrison too much protein is a personal high-water mark. Some people will start to convert as low as 80g/day, esp when combined with keto levels of carbs (50g-100g/day depending on the person and activity levels). Do what works for you, but just don't take anyone's opinion as gospel (except your own about yourself). :)
Of course, there are much worse things you could be stuffing your face with than good quality protein sources ;)
How much is to much protein.?
Thank you so much for putting this content out here. May you continue to be blessed.
As a type 1 diabetic, I can confidently agree that blood sugar stabilization throughout the day is paramount to making gains. Most of the time I feel like this disease is a burden, but other times it's a gift because it gives me a great understanding of how important it is to have proper nutrition timed correctly.
_"Even researchers doesn't know what they're doing"_ I cracked up because I thought of this earlier while reading about macros
"if i ate 35g of protein im gonna become an onion" hhhhhhhhhhhhhhhh im dead man
People gotta think about evolution. Think how our ancestors used to eat very similarly to many modern day mammalian predators. Take a lion for example. An adult male lion may only eat once every 2 or 3 days, often longer when times are hard. In one meal he may consume roughly 25kg of meat. Thats a hell of a lot of protein. If only a small percentage of that protein was absorbed, there would be no way a lion could maintain a lean body mass of 200+ kg.
Our ancestors used to eat the same way. Once a day to once every couple of days as kills were not always guaranteed. We simply wouldn't have made it as a species if our bodies were only designed to absorb 30g of protein at a time. Imagine 30g of protein spread over 2/3 days ALL the time...the amount of protein deficiency problems we would have had.
Great comment.
Your comparison is invalid. You cannot compare a carnivorous mammal with an omnivorous one. The main nutrition source for apes (and thus our ancestors) is not meat, they eat plenty of roots, fruits etc.
and although it's very likely that they didnt have meat everyday I don't think they would eat tons of it when they had any. Sharing a catch with your family/tribe doesn't let you eat 25kg. Plus, there are other sources of proteins more easily accessible such as fish or nuts
the point was protein synthesis not the source. if you eat 50g of protein from vegan sources youre still gonna get about 50 g of protein
+Xavier Imperial protein from plants could be obtained at a steadier rate, it's rather less difficult to crack open a nut than to catch a wild animal
I admire how Jeff confidently challenges years of scientific research with such confidence! You’re the man Jeff!
the difference between Jeff to other fitness channels is that he gets deep into human anatomy every single video. He is better than any paid health teacher at my school.
It's not his degree in science and fitness that proves he knows things, it's his videos and he honestly doesn't care about haters like most ppl on UA-cam making at least 1 video on it, he sticks to what ppl enjoy and for a man in his 40s , he should be proud of his knowledge and fitness
Jeff thanks again for doing this better than anyone.
I love jeffs videos, but no, he is definitely not better than my university professor. He's flat out wrong in this video. Sure, 30 grams a day is a silly number and false, but there is 100% a limit on the protein you can absorb in any given meal. Your body will only absorb as much protein as it needs, because it can't be stored as fat. IT can do 2 things, split the bonds in the atoms and make glucose (which the body doesn't do because it's inefficient and wastes a lot of energy) or get rid of it as waste (filtrate/urine, fecal matter, sweat). This is common science any introductory biology class will teach you. Your body doesn't need 100 grams of protein at any given time, so it can't take it all. Only 50% of the protein is utilized anyway. It's the same reason a lot of multivitamins are scams, because you pee a lot of it out, which is why they overdose them.
That poor pen was making a break for it, it was sick of being forced on your pecs
L naw it was sad it on the whiteboard this video not Jeff’s tiddies
Yeah i was always afraid to turn into an Onion if i eat to much Protein^^ :D xD!!!
50gram mini stakes coming out your ask “Jeff caveliere”
I click the Like button on Jeff's videos before I have even started watching the video, because I already know it's going to be great!
You need to click it 12 times for 3 sets
Thanks Jeff for demonstrating how ‘varying your hand placement’ during a push up, changes the muscles you work
But what if your brain is running primarily on "fats" or however Ketosis works? instead of blood sugar/carb focused? Can you achieve the same lifts or strength gains with this method?
Joel Steeves - yes! I've been in a ketosis state for a while. I get stronger in the gym and getting leaner!
Joel Steeves the body can use fat as energy but the brain can ONLY use glucose as energy (which is in carbs including fruits and veggies). It's impossible to completely stop eating carbs because there are at least tiny amounts in most foods but when your glucose levels are extremely low such as during ketosis it is very hard on you mentally. Some can push through it but I know that when I am not mentally strong/ready I struggle so so so much during my workout. It also depends on the person. When I eat very low carbs I actually black out/pass out during my workout so I don't do it anymore.
Wow. Interesting points from both. I think my body operates best on lower fast carb amounts and lots of green veggies and meats/calories from fat too. Doesn't the brain use "ketones" too for energy as glucose? Cant remember. But I read that it can convert it into glucose. Stupid anecdotes lol
but it is highly in-effecient and basically wouldn't be able to take over for the demands a brain needs.
You need glucose. The brain uses it ALWAYS, and mucous is made out of it.
I don't think any of these studies matter, just make sure you eat half of your body weight on proteins everyday.
Half?!! No, man if you are weight training you need to be at least at 3/4 body weight on protein
.7-1.5g per lb of LBM..
Where am I gonna get 105 lbs of protein a day!? Who's got that kind of money?
ty0885 I think i meant 0.5g of protein per 1 pound of body weight.
ty0885 Youre kidding right?
177 people turned into onions.
Man these videos have come a long way
finally someone who destroys the protein myth! Great channel!!
Intermittent fasting can reduce insulin resistance and lower blood sugar levels...Carbs before a workout is not necessary...I workout fasted every morning and don't fall out from not having eaten
+Ken W That's true, but not immediately true. You have to train your body to deal with intermittent fasting and ease into it. I now have a 60 hour fast every week, from Sunday evening to Wednesday morning.
+Fit50Guy You have to train your body for any change you do to it...Why would you fast for 60 hours and every week? What could be the possible benefit?
Ken W do some internet research and you'll see. It has the same longevity benefits as calorie restriction but without the continuous sacrifice. Extreme increase in human growth hormone, training your body to switch to fat burning, the benefits go on and on. But, mainly, you are not a slave to any eating schedule. You never get hungry. And on your eating days you can eat as much as you want. Its great.
+Fit50Guy No thanks...already do IF and don't care to got 2 1/2 days without eating.
+Ken W +1... as far as I know fasting becomes more and more katabolic after 40 hours of fast. I never fast longer than 20 hours. Have you tried BCAA fasted training?
"50 grams of mini steaks coming out your ass guys!" Lmao
3:28 “Somewhere, somehow, someWHEY” I’ll show myself out...
I read this as he said it and now I'm scared
Jeff, you are honestly the best in the business, props.
You are the greatest fitness personality on UA-cam great work jeff