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Suppose you’re a skinny guy struggling to put on quality mass. In that case, you probably believe you have a fast metabolism and simply can’t gain weight.
But what does a fast metabolism even mean, and is it the reason you’re not getting bigger?
Believe it or not, you can outpace a fast metabolism by using the right strategies and eating the right foods. In this context, the right foods are foods that will make consuming more calories easier.
In this video, we cover 8 foods & meal ideas that you should be eating to help you get out of the skinny guy rut.
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Whole eggs and egg whites have been a primary source of protein for many bodybuilders for a very long time, and this is for good reason. Eggs have one of the lowest energy to nutrient density ratios of any food, meaning they have high nutritional value while being very low in calories. They also contain a quality of protein that is superior to beef steak and similar to dairy. But decades of debate on whether eggs are good or bad for human consumption has put many people on the fence about consuming eggs.
FIND OUT all that and more in this video.
Timestamp:
0:00 – Introduction
0:48 – High-Quality Protein Source
1:05 – Highest Nutrient to Energy Density
1:27 – Lowest Cost Animal Protein
1:47 – Eggs Parts Can Be Separated
1:50 – Egg Yoke Vs Egg White
2:12 – Choose Whole Eggs Vs Egg Whites or Mixing
2:27 – High in Healthy Fats
2:38 – Naturally Increasing Testosterone Levels
2:58 – Easy to Cook
3:23 – Cholesterol and Cardiovascular Disease
4:01 – Rocky Balboa Drinking Raw Eggs
4:08 – Egg Protein Digestibility Research on Raw Eggs Vs Cooked Eggs
4:45 – Easy to Follow Egg Recipe from Chef Enrique
In this video, we’ll discuss how egg consumption affects human health as well as the best ways to eat eggs and egg whites to support muscle growth.
A recent review reported that public health bodies, such as the Food Standards Agency (FSA) and the British Heart Foundation, no longer recommend limits for egg consumption (Gray and Griffin, 2009). Instead, the emphasis for heart health is placed on controlling levels of saturated fat.
Eggs provide the richest mix of essential amino acids (Layman and Rodriguez, 2009).
To date, the most sophisticated analysis has been employed by Hu et al. (1999), whose work adjusted for age, smoking and other risk factors. The prospective, observational study, which was based on two large US cohorts, concluded that egg consumption was not significantly associated with the risk of CHD or stroke in healthy adults or those with pre-existing hypercholesterolaemia.
However, there are studies that show those with diabetes may need to limit egg consumptions, but more controlled studies on this subject are needed.
More recent research on eggs, cardiovascular disease (CVD) and cholesterol has been better controlled. Within the last 15 years, 11 key studies have been published (Table VII). Of these, the majority do not support the contention that egg consumption is a risk factor for heart disease.
Using a risk apportionment model, Barraj et al. (2009) calculated that eating one egg per day accounted for under 1 per cent of CHD risk. In contrast, 40 per cent of risk was attributed to lifestyle factors (smoking, poor diet, minimal exercise, alcohol intake).
HIGHER EGG INTAKE 2-3 PER DAY.
Vitamin D seems to slow cell ageing and may help prevent CVD, diabetes, autoimmune diseases and certain cancers (Ruxton and Derbyshire, 2009), while vitamin B12 may delay cognitive decline.
Dietary cholesterol can raise serum LDL levels but the overall effects are negligible compared with the LDL-raising effects of saturated fatty acids (Gray and Griffin, 2009). Consequently, the potential of eggs to increase cholesterol has little clinical importance when considered relative to other dietary and lifestyle factors (McNamara, 2002).
However, according to observational studies, individuals diagnosed with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed seven per week (Hu et al., 1999; Qureshi et al., 2007).
References:
https://www.researchgate.net/publication/301737865_Eggs_good_or_bad – A Griffin, Bruce. (2016). Eggs: good or bad?. The Proceedings of the Nutrition Society. -1. 1-6.
https://www.researchgate.net/publication/235296480_The_nutritional_properties_and_health_benefits_of_eggs – Ruxton, C.H.S. & Derbyshire, Emma & Gibson, Sigrid. (2010). The nutritional properties and health benefits of eggs. Nutrition & Food Science. 40. 263-279.
Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/
Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke: https://www.ncbi.nlm.nih.gov/pubmed/27710205
Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies: https://www.ncbi.nlm.nih.gov/pubmed/23295181
Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/
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There’s a common misconception out there that eating healthy (and tasty) on a budget is impossible. But that’s not true. You can, in fact, meal prep on a budget. I’m going to show you exactly how you can build an effective and healthy budget-friendly meal prep plan for just over .00/day (.39)–complete with budget meals recipes. So, the first thing we need to do to make our meal prep budget friendly is choose the right food sources. I’ve listed out what the most friendly protein, fats, and carbs options are in the video and you want to use those sources to design your meal prep on a budget.
So, knowing that, let’s put this into practice and dive into our budget meals recipes. The meal plan will consist of 4 main meals with at least 20g of protein within each meal in order to keep our muscle protein synthesis levels elevated throughout the day. The total equates to 2,700 calories and roughly 160g of protein.
3 whole eggs: .42
½ cup (~100g) uncooked brown rice: .45
1 chicken stock cube: .06
½ (~45g) cup carrots: .12
½ (~45g) cup celery: .20
½ (~45g) cup cabbage: .14
3-4 tbsp soy sauce: .08
2 tsp garlic powder: .04
602 calories, 27g protein, 81g carbs, 18g fat
Meal #3 Fajita Bowl (.84)
½ cup (~100g) uncooked brown rice: .45
1 chicken stock cube: .06
4oz (~110g) raw diced chicken breast: .10
1 green pepper: .48
1 diced sweet onion: .28
1 cup (~230g) canned pinto beans: .30
¼ cup (~100g) salsa: .11
Seasoning: .06
782 calories, 48g protein, 130g carbs, 8g fat
Meal #4 Ground Turkey Sweet Potato Dish (.34)
4.5 ounces (~125g) raw ground turkey (93/7): .76
10oz (280g) raw diced sweet potato: .73
1 cup (~150g) fresh green beans: .69
1 tbsp (15mL) olive oil: .06
Seasoning: .10
560 calories, 30g protein, 58g carbs, 24g fat
So now that we’ve gone through the budget-friendly meal prep plan, let’s go over some important information as to how to actually implement it. What I’d recommend is meal prepping the 3 meals but not the smoothie and instead just making that fresh as it takes just 5 minutes to do and will taste a lot better. I’d also recommend prepping these meals to be good for 3 days.
Next, let’s cover how to add some variety to it. Doing this is actually quite simple and can be done by just swapping out some of your protein, carb, or fat sources in your meal for an equivalent amount of another budget friendly food source instead (I have a chart of them in the video). In addition to this, experiment with different seasonings, sauces, and veggies for each dish as well.
Lastly, let’s cover how to tweak the calories and macros of this meal prep plan to better suit you while still being budget friendly. Basically, you want to prioritize aiming for around 1g of protein per lb of your bodyweight and a calorie intake of your bodyweight in lbs multiplied by around 15-17. Once you have these two targets set, you can simply increase or decrease the portions of the meals in this plan as needed.
Hopefully, you were able to see that eating healthy while at the same time keeping it tasty can indeed be done on a budget. And for a step-by-step program that puts this all together for you by showing you not only how to train to build muscle, but also shows you exactly what to eat, how much to eat, and then how to adjust this overtime so that you can build muscle as efficiently as possible just like several of our members have done with their Built With Science programs, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Build%20muscle%208%24%2Fday%20Nov%201%2F2020
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We decided to try MuscleFood’s Meal Prepped Plan for a week after trying similar prepped meal boxes from HelloFresh. I’m looking to meet certain fitness goals this year, and this sounded like a great way to get calorie counted meals and take away some of the decision process.
Here are my honest thoughts on what the plan was like and if I would use it again. Is the food choice any good? Value for money?
If you want to sign up and are looking for a discount, you can use our code below to get yourself some money off.
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Body weight – 52kg, Height 5ft 3
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Meals:
Protein pancakes:
– 45g of self raising flour (I use gluten free)
– tsp of baking powder
– 1 large egg
– 2 scoops of protein powder (I use vegan vanilla by Women’s Best)
– 60-80ml of almond milk but add little amounts at a time to find the right consistency
– Blueberries (optional)
– Cinnamon (optional)
– jam and chocolate topping is also optional
Tuna pasta bake for 4 portions:
Sauce – around 40g of self raising flour, 20g of soya smoked cheese (Tesco), mixed herbs and chive seasoning, salt and pepper
Main dish:
– 2 cans of tinned tuna
– 200g baby plum tomato
– 1 red pepper
– Spinach
– 60g soya smoked cheese (Tesco) *Leave some to use as a topping
– 200g pasta (I use Tesco gluten free)
– Bfree brown seeded loaf (2 pieces)
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Finding gluten free carbs sources on a gluten free diet can be difficult especially when you need to eat high carbs. Whether you’re talking about gluten free carb sources bodybuilding or just for a lifestyle the fact remains the same, there aren’t a lot of gluten free carb options. I give break down a gluten free food list you can use to help find gluten free foods.
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About Kali Muscle:
Kali Muscle is a YouTuber, bodybuilder, actor and entrepreneur from Oakland,
California. Also known as “Mr Muscle”.
I’m here to Motivate and Inspire. I upload daily videos relating to Fitness,
Gaming, Cooking and Vlogs.
HYPHY FISH + RICE : {Quick Meal} COOKING w/ Kali Muscle | Kali Muscle
Kali Muscle
https://www.youtube.com/KaliMuscle
In today’s video we are cooking fish in bulk. Get full Fish recipes here: http://fitmencook.com/fish-in-bulk-4-quick-easy-recipes/
I will also answer some fish in bulk FAQs when it comes to purchasing, preparing, cooking and storing seafood, including the hot debate right now – wild vs farmed seafood.
Fish FAQs – 01:03
Cooking Salmon – 04:47
2 Salmon Recipes – 06:43
Cooking White Fish – 07:41
2 White Fish Recipes – 09:28
To get full tips and recipes click on the link above.
Enjoy the video and let me know what you think about my fish recipes in the comments below. 🙂
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Get a £5 discount on your first order with code WARREN5. Check out my review of the Do The Unthinkable Plan from Muscle Food, which I try for 5 days. Starting with an unboxing, see what snacks, lunches and dinners you can expect in the plan, plus what kind of results you can expect after the first week.
Remember, you can get a £5 discount on your Do The Unthinkable Plan when your order from Muscle Food. Simply use code WARREN5 when you order here: https://goo.gl/MqeK5A
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unboxing a muscle food mystery snack box. See what cool snacks and supplements you get inside. Whats you’re favourite snack whilst working out comment bellow for you’re chance
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Muscle Food sent me a parcel of foods to review, the February Extra Lean selection. This is my unboxing and initial reactions of the foods, review to follow! Video Rating: / 5
