7 Fundamentals of Eating for Muscle Growth | Mass Class
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- Опубліковано 18 чер 2024
- I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
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Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets-planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight.
But in my experience, they're a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don't.
I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
Don't rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition.
| 7 Fundamentals of Eating for Muscle Growth |
00:37 - Perfecting Your Protein
01:32 - Timing Your Meals
03:10 - Choosing Protein Sources
04:48 - Selecting Smart Carbs
07:19 - Solving The Sodium Dilemma
08:39 - Knowing When to Cheat
09:14 - Avoiding Dietary Pitfalls
Learn the fundamentals of eating for success in Mass Class!
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The owner of my gym was a former bodybuilder, almost went pro. Hey, big is big. He saw me working out pretty intensely and gave me a piece of advice. He simply said, "Don't be afraid to eat."
So should i eat burgers and pizzas if i need to gain weight
@@haseebkayani3340 it’s never a BAD idea, but they should only be used as a caloric density type of food. You NEED micronutrients from real whole food ingredients to reap the full benefits of growth. You can throw all ur fruit and veggies in a protein shake with whatever types of ingredients you’d normally use.
@@haseebkayani3340 it’s never a BAD idea, but they should only be used as a caloric density type of food. You NEED micronutrients from real whole food ingredients to reap the full benefits of growth. You can throw all ur fruit and veggies in a protein shake with whatever types of ingredients you’d normally use.
@@haseebkayani3340 it’s never a BAD idea, but they should only be used as a caloric density type of food. You NEED micronutrients from real whole food ingredients to reap the full benefits of growth. You can throw all ur fruit and veggies in a protein shake with whatever types of ingredients you’d normally use.
if you workout like a savage you need to eat alot of food dont be watching what you eat just bloody eat your going to burn the food as long as you leave it all in the gym you will grow like a mofo
I inject chicken breast into my muscles. Body is always confused
😂
Right babe
*shock za muscle*
😂😂
OMG hahahha
Dieting is honestly the hardest part, you can plan and strategize all week and when a double cheeseburger is sitting on the table after a workout, damn
it doesn't have to be bad
- is the beef (or meat) lean or not? ground bison for example is an excellent choice
- is the cheese processed? rather than singles use something like blue cheese or real cheddar
- is the bun made with bleached and refined flour or something a bit more wholesome and grainy
- many calories will come from condiments, so rather than ketchup have tomatoes instead and keep the ketchup, mayo, mustard and sauce to a bare minimum...
- rather than have a side of fries have a salad
- instead of a soft drink, a glass of water
thats the wifes fault lol
If your will power is strong enough you won’t even entertain it
@@Dionysion why would you keep mustard to a minimum? 0 cal
Where did that cheese burger come at your table???
One of the clearest, practical, and informative videos on sports nutrition out there. It's a confusing enough topic to begin with and this gives me a healthy place to start. Thanks!
this guy had a PhD and a lab that tests all this stuff but these people in the comments seem to know more.
LOL!!! right? Scrolling through this comment section has been too funny.
scrone888 just like how up until a few years ago eggs had a bad reputation? but now the egg is the best, most complete food on the planet.
walter yanez what I have notice is that things that was good before is now bad then good again then bad again 😥😥🏋🏿
ohh hell :D
I found it all funny. Just a bunch of assholes that read stuff on internet and take all that as gospel, without studying at all.
1 chicken breast per pound of bodyweight.
One 72 oz steak for every pound of body weight.
+Harambe Harambe! You are alive!
Ivan Vargas I am alive in spirit.
YOU MONSTER!!
Isn't it 1g for each pound? And 5 to 6 meals a day so you don't overeat? I'm so freaking lost.
This was a great informational piece. I can appreciate the reality focused on day in and day out dealing with life situations and how they may affect your nutrition. Good job!
This is one of the best videos I've watched on this subject. I really like the way this guy thinks and how he explains everything. Great video hope to see more
But he forgot the no.1 rule....You have to eat out of a tupperware
Why?
Marco Rodriguez it's a joke because it's honestly the most common way to prep meals ahead of time. Pretty hilarious.
Gold
CosmicClip microwaved and tuperware
Use glass ..safer. plastic is bad news.
No 4 scoops in the shake? No 8 hour arm workouts? No 12 meals a day? This is complete garbage, right babe?
gotta confuse the liver, right babe?
lol
yea
hahahhahaHhahhahHhHhHHHHzhzhHH
These are my abs, and there is NO short cut!
Dr. Jacob Wilson, thank you for this informative video. You addressed many important points. Especially to those who are new in fitness. Thanks again!
I learned the "five to one" carb to fiber ratio today. First time I've heard someone actually put a number to it. Thank you for that, sir!
Me too. And it's very helpful.
The broscience is strong in this one...
no stop, ur reaching bro. this is solid info. nothing pulled from his ass. have a fruity drink with bcaa during a huge breakfast, 60 -30-10 carb. protien. fat. workout a few hours after. lunch a huge chicken salad no dressing, try hummus, garlic olive oil? then eat a shit ton of peanuts almonds whatever, healthy fats fiber and protien. i love magnesium and zinc pills too in the morning. helps break down toxic componds
+Tommy Guglielmo magnesium and zinc pills aren't healthy
+{ Ace-Kid97 } says u
+Tommy Guglielmo consume pumpkin seeds(they don't taste nice but find a way to incorporate them into your diet)
+{ Ace-Kid97 } whats bad about mag pills? calcium is in so much food, thats really the only draw back, calcium deficiency. mag is the highest deficit mineral in american diets. it cures alot of nasty things in ur body, and helps ABSORB vitamin K which is highly missed out on, and zinc, which we dont get enough of. parted with a healthy diet, (i do not rely on supps lmao) are absolutly amazing. pumpkin seeds? uh il pass man
I've always just lifted heavy ass weights and eaten anything and everything. Works out pretty well for me.
Consider yourself really lucky :(
Same
Yeah bro, it gives you a good physique but not like a ripped ass man. We don’t really wanna compete so works for us.
Yeah, many studies contradict each other anyway, this guy says dairy is good other that’s it’s bad...
How do you mean, you eat everything, do you mean like burgers, pizza, curry's, chips ect?
This is some of the best explained knowledge of nutrition I’ve ever heard, key takeaways, eating more fat and less carbs in the morning train your body to metabolise fat and store carbs for fuel, he didn’t mention it but that will lead to much better pumps and energized workouts 💪, also sodium will keep you hydrated helping your pump and in turn helping your muscles grow
thanks for your help! Im 15 and im getting stronger and stronger never give up
Awesome video, Jason. Your videos are consistent in their quality and truth. I appreciate your wisdom!
0:55 this lab is legit, they have a kid scientist
And trains some of the best athletes in the world you fucking potato.
Nope
HAHAHAHA
best comment in this video ahah
bemtikru Maybe they are really smart lmfao.
Dr. Jacob Wilson, probably one of the best nutrition information sources out there!
This is a great video and it's very informative. Thanks man!
My Fitness Pal... all you need brahs
These types of videos are honestly my favorite fitness videos ever. Every question i have gets anwered i live it, i kove it
This video is pure gold. Thanks, man.
What a well spoken motivational chap. Great advice.
This guys knows his stuff..great videos..keep up the good work!
This is one Awesome lecture !!
Jacob, great video and breadth of nutritional topics covered. Links to journals, appreciated.
This video is awesome!!! Thank you!!! Very insightful and instructive.
I REALLY enjoyed this video. THUMBS UP.
That was just critical teaching,hoping for more of this
This is great. Thank you!! 🙌🏼
Lotta info . Definitely going to watch this video a few different times . Lotta info here . Thanks !
I appreciate what you do. I am a gym owner and trainer and really like the way you put things thank you for the hard work.
I like him! Him and Erin make an excellent team!!!
Im gonna study this vid closely.
This guy is like super into nutrition. kudos man
i genuinely enjoyed that video. watched the whole thing.
Great tip on the bread Carb/Fiber % breakdown! Much appreciated.
PhD in bro science
This is just superb, been searching for "200 pounds solid muscle" for a while now, and I think this has helped. You ever tried - Lilyhen Strength Sabrmetrics - (just google it ) ? Ive heard some unbelievable things about it and my partner got great success with it.
PJ Mo you mean actual science?
deserves likes
source: trust me bro
To people triggered y'all know it was a joke 😂
Just makes sense, didn't think I would understand any of this but he puts it in a way that is clear. 👌
Great video. Almost every sentence you said was valuable information unlike a lot of other UA-camrs that have so much damn fluff lol. Thank you!
I like your simple way of delivering the information. Definitely with your PhD in this area, you know very complex information, but you keep it so simple and informative. Thanks
I am twice as confused after watching this video. Thanks!
Could listen all day long to this guy!
The breakfast part is very true I recommend it for anyone cutting with a big appetite
Honestly food is only needed to build muscle, Supplements are only "supplementary" to that.
I agree that the correct amount of food issue required to build quality muscle. But I wouldn't disregard supplementation like creative, glutamine, bcaa, etc, because it is a small to large part of building muscle depending on the individual goals.
+Vinson Huynh As for the individuals who consider supplements as 'cheating', they want to consume food without taking it from powder, pills, or other sources. Not being disrespectful to the guys who're using those, just saying from my perspective
FREAKING THANK YOU DUDE. I keep trying to tell people most of that supplements are garbage. Eating is how you build muscle. If your not eating enough thats when you turn to supplements. also supplements can tear your body up if you rely on them to much.
Deez Mutts your friends are idiots and you are to for thinking everyone except you thinks that way.
prepare to be assimilated
Thank you for stating what supplements mean :)
Pink Himalayan salt and some snickers alongside your preworkout - crazy pumps
Himalayan pink salt! I swear by that shit!
What is the pink salt?
Himalayan salt is no better than regular salt trace minerals are as their name implies traces of minerals... don’t understand how that pseudo science has survived this long
Regular salt
@@Jack958 Name so nice gotta say it twice.....nice to see that there are still some smart ones out there...
Thanks for sharing your knowledge 🙏🏼
The best knowledge i got it from you. I appreciate.... Thanks
You only need three. Eat, train, do gear, repeat.
loved this comment kkkkkkkkkkkkkkk
What's "do gear"?
@@cam_webb supplement!
Well put
People making fun of Bro scientists but they know more than Dr's when it comes to training. There are some bad Bro scientists though.
Yikes
Always very good content! Congratulations!
Excellent information based on solid nutrition science. Thank you.
FINALLY someone who doesn't hate on dairy! :)
0:56 I'm pretty sure that 'scientist' in the lab is a small boy.
🤣🤣😂😂 yeah he is a small boy...
Wow... Thanks for this. I didn't understand how imortant protein was and when to eat carbs.. Awesome
Liked and subbed because of this guy, love it
Love your videos keep them coming. I've been working out for about 3 weeks , I'm over weight I want to lose the weight get in shape. Don't even know how to diet but I know I have to start some where. This video at least gives me an idea where to start. Thanks
how'd it go
How's it come along brother
This is what I wanted to learn about when I signed up for health class in 9th grade, turns out it's a class that neglects physical health and focuses on the "mental" health like depression, stress, etc. Why isn't this required? Especially in the western society, we need more knowledge on health. This is exactly why 60+% is obese.
This video just keeps getting better
Man the knowledge this guy has is crazy good👍
So much calculating and tracking...I lost 75lbs of fat just by cutting calories and sticking to my strength training
"Mass Class"....
fat lost and muscle gained, with the methods I mentioned, didn't need all this to do it
Then you probably have great genetics for mass gain, for other people its not that easy to gain. Also you had mass to begin with, if you lost 75lbs. No skinny guy is gunna gain mass from simply cutting calories. lol
+AJ Isquierdo I really don't, I just started out as some average guy, before training, had more fat than muscle, but wasn't a fatass don't get me wrong, I just dieted and did strength training, it's not hard, a have a bunch if friends at my school with different body types that did the same thing for either cutting or mass gaining. You just need to understand what amount of weight, reps and sets to do to stimulate hypertrophy and just a lot of protein and fat, shit I ate a lot of carbs too...simple. it's muscle building or strength building or muscle endurance building, there's simple weight, reps and sets to do, to gain them. Same goes for nutrition. But hey that's just my opinion on the matter
+popvinnik I wasn't overweight -.-
"studies show that the more dairy a person has a day, the healthier he is." Show me 1 study that sais that...
I'm the proof. I drink 1/2 gallon of fat free milk a day
Doesn't mean you're healthy.
Cottage cheese, greek yogurt etc.
and it turned you black, no racial
Milk causes inflammation which inhibits muscle generation
Thank you so much that was educational. I learned something from your video.
Great video. Thank you!
I followed this guy speaking here and he was a twig a fee years ago...he got some mass on his frame now
Good stuff thanks guys
This was really helpful. Thanks!
yo thanks so much fot this video.. it was incredibly helpful
We need coach Greg to review this one ☝️
But kali muscle taught me to eat ramen and tuna for gainzzz......
hafiz adruce idk about ramen Tunas good
You mean ramen mix with smashed cheetos and honey lol
hafiz adruce tbh even kali's advice is better than this commercialized bullshit
HOT CHEETOS TO BE EXACT
hafiz adruce s
Absulutly love your videos man ! You da man
Very helpful tips about dieting. Thank you!
Diary is good ?
Man there so much conflicting information out there, it’s hard to know what’s what for a newbie especially.
One word. Books.
Diary is shit for your body
@@lurreburre9167 Nonsense
@@JohnSmith-tj6vz No its pure shit for your body, Contains alot of cholesterol, saturated fats and increase the chance of heart disease & cancer significantly.
The reason people think milk is healthy is because it contains kalcium and vitamins but it also contains alot of bad hormones and stuff not ment for the human body to dissolve.
You can get those nutrients from plant based much healthier options, but people are misinformed by commercials etc due to the big market in dairy products.
lurre burre shut ur vegan ass up
Although it, unfortunately, causes a lot of heated arguments, it's videos like this that made me fall in love with studying holistic nutrition. Really only time will tell what was best for humans and what was not so good. Thankfully, we have so many dedicated groups who will end up following their particular program for the entirety of their life... Whether is paleo, vegan, vegetarian or whatever, it is hard to argue some of the incredible improvements people make by following diets such as the three I listed.
If anyone is interested in building muscle in a health way, here are some things that I learned from studying and going to school for holistic health that can hopefully help you.
>LOTS of vegetables seems to be something that never comes in in health studies as being a negative. If you really want to play it safe, stick with the leafy greens. People can make good arguments for some vegetables not being safe for everyone, but it seems to be a very rare occurrence that someone has a bad reaction to say, spinach.
>Organic, and preferably local, is by far the way to go. I actually think this is where so many studies get skewed. We see that grains are bad for you in some studies, or that meat causes cancer... What they don't tell you is that the grains were sprayed with glyphosate (RoundUp) because the seeds were genetically modified and resistant to it. What they also don't tell you is that the meat was acquired straight from a factory farm where sanitation is basically a foreign concept, and antibiotics are used to make the animals fat.
I've been experimenting with different diets including variations of vegetarian and paleo for a couple years now and I personally promise you that a difference will be felt in your body by going organic and trying to eat as much leafy greens as possible. As for the rest, as stated in the beginning, it seems only time will tell.
Hope this helps some people.
Evan Transue Spot on, although it maybe a bit costly, it’s the best way to go
This is very helpful information. Thanks for providing this content.
Extremely informative💪🏾🔥
ima have my piece of cake damn it and nothing can stop me ima eat it all the way up
you da real MVP!
thank you lol
One slice and lift weights or do pushups afterwards!
eat sleep gym, you work out you grow muscle. enjoy the gym dont turn it into a school lesson.
Make sure you go back to your program lol
eat eggs, beef, venison, lamb, for protein. eat less pork. try substituting fish sometimes instead of chicken or turkey. don't underestimate fish, its very high in minerals, especially sardines and salmon, and your body needs minerals. for carbs, don't sweat it. just pick something thats halfway healthy, like potatoes or beans or 7- grain bread, don't eat the empty calorie stuff like white bread or salty snack food. eat root vegetables and cooked greens with your meat, they contain a lot of nutrients your body needs. Everything I'm saying is pretty basic stuff, you don't have to do tons of research or stress it if you want to build a stronger and healthier body. In my opinion you cant put on muscle mass and build a stronger body without building a healthier body as well, the two go hand in hand.
Sabo One mmm yeah high in parrasites, dioxins and Mercury too 😋
Sabo One And not just any fish, eat wild caught salmon...high in omega 3 fatty acids. You need a balance of omega 3 and 6.
thank you for the tips doc.👍
Thanks for the video. Great video.
Watch this video every once in a while to stay in track
His credibility comes from all the studies he mentions. "Studies show that studying is very studious, however, you must study if you truly want to study... according to recent studies."
I like the way this guy explains. Thumbs up
great bro for your scientific research on bodybuilding
The hardest part for me is being patient. I started going to the gym regularly about 9 months ago, and just recently started to settle into a routine and diet that looks to be working based on what the scale says. Although I'm seeing more definition, my arms don't look any bigger than when I started. I try to focus more on burning all this fat off but it looks like it's gonna take some time :/
Did the patience pay off?
Update ?
Update us
Are you still alive ?
@@tonyalston4838 he died
-Just fucking work your muscles until you think you did enough. You are tired and you leave the gym weak and exausted
-Bench
-Squat
-Deadlift
-PowerClean
-Hill sprints/sprints (my favorite cardio exercise for burning many calories)
-These exercises work the majority of your major muscles.
-Curls, skull crushers, calf raises, abs ect should come second (In My Opinion)
-Drink water throughout the day and nothing else except a cup of shitty black coffee or tea (remember, no additional things to process your food/drink)
-Work your best to your ability in any state of physical ability.
Fuel your body with what grows on the earth and roams the earth, (it's rawest state, the less processed the better).
And come back for some more IRON BABY!!
=||||==👊😠👊==||||=
Modern civilization has changed many of our minds and simple processed foods can cause addiction.. Adding sugar, condiments, toppings, frying in oils ect. Eat basic raw foods and work your ass off just like any human before civilization. If they weren't swole, they were usually ripped if they were fed well!
It's your choice. Grind through the week with your boring fuel and have a nice cheat meal on the weekend and look great, or enjoy your tasty food througout the week but frown in the mirror in the morning when your fat starts to creep up on your body.
Learned so much!
I train at 6am. Have to train on empty stomach or I feel sluggish I eat a decent breakfast after with protein fats and carbs
So true, whenever ineat a big meal morning it really fucks up my workout, I think 3 hours or the day before is the best to fuel up and then spend
I just inject 3 cc of hydro isolate protein 10x a day. 10x24 grams each syringe=240 grams. Gotta do what ever it takes💪🏼
damn, you're gonna give yourself permanent holes
gotta confuse the body
Hardcore bro, mad respek
Adam Ficzeri hey
WTF?
Very knowledgeable guy, keep it coming!
Thanks for great video, you can see literally results are changing when using high quality food :D
The best advice about fitness on the internet, unfortunately, it's not for average ppl to understand. U need to understand basic organic chemistry, and nutrition to get what he's saying.
UA-cam google hahaha.. it is simple, avoid sugar and you will be fit. Most avg people understand this but we are all addicted to sugar
Here comes Vegan Gains to the rescue.
Ha! SO true!
Lmao yea or Banana Girl vegan hippie police
Haha well FYI I made some pretty cray gainz as a vegan ;D
Brian DelCid Fitness nice!!
I should send this video to Vegan Gains ill bet he would destroy every single claim in the video
Damn this was helpful, I'm always checking your website for tips and nutrition and I think this vid just concludes my questions
Very nice video, thanks!
I have a degree in nutrition but I guess all you youtube bros know more than me
FireProMMA those are fighting words where I come from. I'll see you in the octagon!
Degrees are overrated
I have a degree in finance yet I lose money in stock market..!! I hope you understood my point.
@@tuffenuf1237 Your statement along with your like history makes a lot of sense.
😂
This guy had me up until he said "studies are showing the more dairy you consume, the healthier you are"
What I’m saying😂
Agree
go get a PHD like this guy and then come back and talk theories to us
He's so misinformed...we don't have to eat animals for protein.
Patricia Wilson for a better quality yes you do Patricia you idiot. Name me a better alternative?
Best nutrition video ive ever seen
Dam I loved this. Made sense. Super simple and thank you guys.
"Average 180 pound guy"... I'm only 153 lb 😔
mashed potatoes, rice, add some egg whites in their. sauce of choice. not the most pleasant but awesome for adding weight. mass gainers help. hope this helps.
mass gainers is a waste of money buy food and eat it lol
+Patrick Olivier honestly it helped me. i work a busy job for a decent amount of hours so i can only eat so much on a given day at work. hence the mass gainer. i supplement between meals because its easier than stopping what im doing to crack open a tupperware container of food. im at 200 from being 150 so it helped me. everyone grows different and has different routines and habits. what doesnt work for A may work for B.
Mass gainers are good it's just an issue when people rely on them instead of proper meals
You'll get to 180 if you try hard