12 Must Have Foods For Gaining Size | Evan Centopani
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- Опубліковано 16 чер 2024
- Here are Pro bodybuilder Evan Centopani's top 12 favorite mass-building foods. Use the list as a starting point as you discover the foods that give you the results you want.
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When it comes to gaining size, I don't prioritize any one macronutrient over another or consume any of them in significantly greater quantities than the next. Carbohydrates, proteins, and fats are all crucial for putting on mass. There are many bodybuilding foods that can satisfy your macronutrient and calorie requirements, but I recommend focusing on these 12.
What may sound good in theory doesn't always work best in application-and could cost you gains. For example, traditional wisdom held that bodybuilders should skip the white rice and eat brown rice, shy away from white potatoes in favor of yams, and eat egg whites instead of whole eggs to avoid the cholesterol; however, anyone who has ever eaten for maximum size will tell you that brown rice can fill you up too much, eating too many yams can give you gas and make you bloated, and avoiding egg yolks and going for the whites is like throwing away a barbell but keeping the plates.
| Beef |
Red meat has always been hailed as the king of muscle-building foods, and that isn't wrong. Beef is rich in creatine, B-vitamins, and saturated fats, so you may wonder why you shouldn't just supplement with lean proteins, take some creatine, rely on the B-vitamins in your multi, and call it a day. From my experience with eating red meat on a daily basis, I can tell you that I'm bigger, stronger, and fuller than when I don't. It just works.
Whole Eggs
It's unfortunate that we're still undoing the stigma around eggs that popped up in the 1980s. People claimed that whole eggs, because of their high cholesterol content, should be severely limited or scrapped altogether in favor of egg whites. This was terrible advice.
Chicken
Chicken is a mainstay in nearly every bodybuilder's diet, and for good reason. Compared to all other protein sources, it is easily the most economical. You can still find chicken breast on sale for around $2 per pound. It may not be as easy on the digestive system as lean fish, but it's certainly easier to digest than beef and at a fraction of the price. Also, as you're probably well aware, chicken breast is almost all protein and very little fat, yet it still tastes decent and lends itself to a variety of preparations.
Fish
While fish may lack the hardcore and somewhat legendary muscle-building status that red meat has, it can be a powerhouse when used properly. The one thing that each and every one of us will eventually come to terms with in our attempts to build the maximum amount of muscle is that we can only eat so much damn food. At some point, our aspirations will demand that we eat more. That sounds great, until eating more begins to feel nauseating and impossible.
White Rice
Conventional wisdom says to eat brown rice because it has more fiber and vitamins. I think that's all crap. Most carbohydrates are a poor source of vitamins and minerals compared to meat and vegetables. Eating too many fibrous carbohydrates will only slow digestion and fill you up more, preventing you from eating to your full capacity.
Potatoes
Let's continue with the theme of digestive efficiency. I love potatoes for the same reasons I love white rice-they digest incredibly well. There is not much of a difference between white and sweet potatoes, so both are acceptable. It's simply not true that sweet potatoes will somehow lead to ripped abs while white potatoes are made in hell and are a one-way ticket to obesity.
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00:00 - Intro
00:30 - Beef
02:46 - Fish
03:24 - Chicken
03:58 - Whole Eggs
05:35 - Olive Oil
07:20 - Nuts
08:10 - Avocados
10:10 - White Rice & Potatoes
12:35 - Full-Fat Dairy
14:00 - Meal Replacement Powders
15:00 - Carbohydrate Drinks
16:00 - Final Thoughts
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I love this guy changed my approach on body building and fitness.
I gave my hamster Omega 3's and he does more cardio on his lil wheel now than I do cardio in a week an he's way more buff an fun to play with
@@InChrist777 poor attempt at being funny, kid
What gauge?
I never knew Evan was so health conscious until a few days ago. He quickly becoming my favourite bodybuilder, he gives really good advice for food options, without just saying protein protein protein. Been eating a lot of vegetables and eggs lately and trying to stay away from overly processed foods. I like that he grows his own stuff too
I really do adore watching Evan, it's something with his calm tone of voice alongside his knowledge that I appreciate in him.
I was in a car and saw this guy metres away from me as he was checking in to a hotel. The guy is so big it's obscene. He do3snt look human.
So articulate and well spoken. Excellent video. Keep it up Evan!
Love these videos can watch them all day Evan is the Truth!💯
Evan, so nice to see you after a while
Thank you Evan for taking the time to share this quality nutritional information... Grazie!
I have never seen a video from Evan that wasn’t fantastic. Fouad, Seth and Evan are my go to’s.
Not John Meadows? :/
Fouad, Seth, John and Evan for sure
lol. Do any of those dudes even compete? All show and no go.
@@francescoaiello1807 well said. RIP Mountain Dog!
@@Testo-Frede for sure Mountain Dog! Now I’m mad at myself for not putting him on here in the first place. Good catch.
He's so knowledgeable. Really good that he really understands how food actually works. Legend hope to see more of him on here! 🔥
It's comforting to see this big man surrounded by food
The King has returned🙏🏼
Thanks, Evan. Solid information that I will use. Trying to get big.
Finally, some proportionate advice that will help me optimise my nutrition for maximum results. Evan Centopani thanks.
Lol pretty sure he left out one main “item” ;)
I really enjoyed the whole video. Great information explained in a simple way. Thanks!
this video is extremely helpful! he definitely elaborated on things that needed to be explained to me.
Thank you kindly for your wisdom and expertise!
Evan is the best. So great to listen to.
I always like Mr Centopani’s videos, because he takes what he is doing extremely seriously but not in an off-putting, arrogant or over-the-top way. He seems focussed, calm, dedicated and knowledgeable but not flashy or big-headed.
Excellent content as usual, I never miss and episode with Evan in it.. TY
Been following this guy for the last 10 years. One of the more humble and down to earth guys in the sport. Always explains things well and cuts through the BS. Great stuff
Great video, well organized, easy to understand
simple and straight to the point
This was a great video! I am a hard gainer and eating is the hardest part for me, thanks!
Really great video. Amazing info. I really needed to recollect this info. Thanks a lot BodyBuilding.
This guy is ocean of knowledge.
Love the content Evan! Always detailed and clearly spoken.
This video digests really well.
E, Thank you for candor while sharing your knowledge; also for inspiring me to make better choices.
Thanks again my Brother! Awesome information!
This guy is pure motivation 💪🏼
Too bad he’s not very honest. The one ingredient to putting on size was left out, sadly.
@@deezelkane don't disrupt the sheep..they like to live in hope
@@deezelkane 80% thing that give Mass is taken behind the camera by poking in ass😂
This is gold honestly
Hoorah another great video by Evan!
Very well explained. Thankyou
ill watch anything that has Evans advice in it. Top bloke.
More Evan videos please, definitely about nutrition.
Thank you for the video. Very useful info.
Yesss he is back
You called it how it is. Had to subscribed cause you know your nutrition.
You can't help but heed all this guy's advice.
Love these episodes with big Ev
Love your videos brother. I always learn from you . Thx
I love all your videos. Thank you so so much
Brilliant i really enjoy this guy perfect address and keeps it simple
I hear completely opposite things about whole eggs from people all throughout the fitness/nutrition world, so I don't know what's true and what's not anymore, but I'll say this: When I eat whole eggs, I FEEL better. My body feels rejuvenated, and there's a noticeable improvement in my mood and mental clarity.
I'mma keep eating them. 👍🏻
What Evan says about egg's is spot on and also scientifically accurate.
Whole eggs is what its all about, lots and lots of nutrion and fats in the yoke..The cholesterol part is indeed b.s
Eat 4 organic eggs every day, and watch those muscles grow, the yolks are full of zinc and vitamin D.
@@bristolbullterrier.1434 thats what i do every day
Removing the fats from food was based on flawed theories, idealisms and vested interests. The insulin-index from the University of Sydney in 2014 showed that skimmed-milk demands two and a half times the amount of insulin that whole-milk does for the same amount of calories, and hyperinsulinaemia underpins insulin-resistance/metabolic syndrome.
Too much protein is also detrimental to health because it stimulates the nutrient sensor mTOR for example, that in excess predisposes the body to cancer.
Also, metabolising protein produces harmful side-products such as ammonia, for the body to attempt to cope with, so we only want sufficient protein to facilitate growth stimulated by training; about 12% of maintenance kcalories, with 25% from carbohydrates, and the vast majority from natural fats (3:2 monounsaturates to saturates).
Thank you for the message 😊
Awesome video brother thank you. Real talk here
Sweet and accurate honest attitude, Evan! Very VERY much good and honest advices! Actually, pretty sums up what I know and eat after 14 years of bodybuilding and I'll be 50 years old on December, this year.
Congratulations for your good advices in a world of a lot junk advices.
And, yes... I get nuts with nuts...
Cheers for the insight! Appreciate it
Love this video man!! Thank you!!
This is awesome bro thank u!!
Thank you brother!! 💪🏾
Well said and thank you.
Great content very informative!!
Awesome video very informative.
Thank you sir, I’ll will consider eating healthier and making right good choices in the future.
This guy has great info on food and his garden is like the garden of eden fruit and veg everywhere
Very helpful ! ❤️ He elaborated everything
not EVERYTHING!
Evan provides the most informative information about diet that I can understand. Because of him I've been eating more Kale =)
Informative information.
Love the advice! Y'all always help me with learning more on exercise routine and diet. I've been heading to the gym every single day for about 2 weeks now while keeping my eating habits on check, and y'all motivate the shit out of me. Thank you
Keep up the good work. Pace yourself and don't neglect the rest part!
Very great information thanks for sharing. As most people get older their bodies begin to reject lactose. So cheese and dairy are great for first starting out. But most the time not so great as we age some. I loved this video , and will be applying this! Thxs!
I have IBS and my body recently hit me with a sudden gluten intolerance at the age of 41. I love the approach and direction this guy is taking with digestion. I need to find out where to find out more info.
smart guy. love the advice
Great video!
THANK YOU eVAN FOR THAT IMPORTANT VIDEO ON GAINING SIZE WITH HEALTHY FOODS. I will try out Animal Meal.
Thanks for the info 😀
Thank You!
I just how you explain everything and how you made look it so easy. Now I just want to work on getting lean and getting hopefully losing my mid fat and work on everything.
Thank you awesome video
You are a good hardworking guy brother keep it up
Man i love Evan , i watched every single video he had on Animal channel repeatedly for like 10 times each. Please do more stuff with him !
Great video.
Keeping it totally real very very vaulble information thankyou, cottage cheese works very well for me a great food
I see your point about foods that digest quickly vs foods that digest slowly.
Very informative ty
Thanks Evan!!!
My goodness, what a Man.
Awesome Video!!!!
He’s right, i went from 61 kg to 79 kg. Of all, train heavy & eat smart to gain mass.
Your songs are so good, so good
Needed this video more than ever. Dieting really kicking my ass - I think you made me realize I need to lose the mass gainer shakes and ultimately will have more success eating just simple meals of meat/rice/veg and etc.
mass gainer shakes are a scam. glad you see that.
@@ZackAschliman I don't think they're a scam. A lot of them are garbage for sure, but they have their purposes. In any case, I'm burnt out on drinking them in the morning. They taste like shit and they leave me feeling full for like 4+ hours lol.
@@RthereNEusernames they’re overloaded with added sugars and preservatives to up the empty calorie content. You’re better off mixing a cup of shredded oats in whey isolate, tossing a banana in there with some PB powder and calling it a day. 💪🏼
@@ZackAschliman Like I said, most mass gainer powders are trash and like you describe, but there are some that aren't bad and would therefore provide value. I've been using RivalUs Clean Gainer which is 560 calories for 2 scoops with only 8g of sugar. 90g of a pretty solid carb blend and 30g of a solid protein blend with whey isolate. Not really any empty calories. Not sure which preservatives add calories either lol. That said, you're absolutely right you'd be better off doing that. At the end of the day, it tastes the same though and has the same effect. That's precisely what my shakes looked like. 2 scoops of chocolate gainer, couple tbsp of PB, a frozen banana. Awful lmao.
@@RthereNEusernames that’s a solid mass gainer! Cheers
Thank you
Great video
Mate....you are a true inspiration, would love to have a chat
Spitting str8 facts!
Evan is always in top
His talk on cholesterol is 100% accurate. Impressive. However, his talk on glycemic index is incorrect.
Informative..💙
I love this guy, you have Azeite from my country!
Can't explain any better than that. 👍
i like this man, this man knows his shit
this guy is the best! tk
This dude seems so kool and down to earth.
Evan in the best!
I just started watching you and your video s sounds good and you definitely no your stu
Good video sir
This guy knows his shit, good advice here.
Greetings from Germany 🇩🇪💪🏼
WHOLE eggs, finally. I never understand why 99% of bodybuilders just do egg whites. the complete matrix of nutrition you get from a whole egg is pretty much second to none
Cholesterol
Beef Liver too. Eggs and liver are the most nutrient dense foods on the planet
@@DeRussellMasina egg has lot of good cholesterol.
it is good cholesterol not "bad"
@@DeRussellMasina 80's theory.
Low fat diets and sweat suits running lollllllll
Great!
And educated on cholesterol too, loving it!