You need to make sure you’re accomplishing 3 things for an effective muscle building diet plan: eating at a slight calorie deficit, eating adequate protein every day, and not eating like complete crap. These will account for let’s say 90% of the muscle growth you experience from your bulking meal plan. But what muscle building foods and nutrition tips can we incorporate to get that extra 10%? Well, there are a few additional things we can do when it comes to how to diet to gain muscle and what to eat to build muscle faster that can help speed up the muscle building process. And I’ll show you exactly how to do just that and provide you with a sample muscle building meal plan here.

The first thing you’ll want to do for an effective muscle building diet plan is take your daily protein intake and spread that out into ideally 4-5 meals throughout the day with each of them having a minimum of 20g of protein. It also makes sense to ingest an adequate amount of protein shortly before sleep since that’s the longest period you’ll go without food. That’s also why you might want to bias a little more of your daily protein towards this pre-sleep meal with at least 40g of slow digesting protein.

The next tip here is to incorporate “muscle building foods”. First, you want to opt for high quality protein sources that are not only high in leucine content, but also high in digestibility. In addition to this, you can opt for more unsaturated fats as opposed to saturated fats, which may bias more of the weight you put on to be muscle as opposed to fat. Olive oil and salmon specifically are two unsaturated fat sources I’d highly recommend incorporating in your muscle building diet.

Now the last tip when it comes to how to diet to gain muscle here is to periodize your diet. Although we want most of the weight you put on to be muscle, it will always come with a bit of fat gain with it. And as your body fat creeps up during a bulk, you actually become less efficient at putting on muscle. Meaning, that as you continue to gain weight and your body fat slowly creeps up, then it would be best to occasionally “re-sensitize” your body for more efficient growth by stripping off some of the excess fat you put on before you continue to focus on gaining more weight again.

So, to sum up all the muscle building nutrition tips covered:

1. Evenly distribute your protein throughout the day into 4-5 meals, each consisting of at least 20g of a high quality protein source. Biasing more of your protein (at least 40g) towards a pre-sleep meal is also a good idea to stimulate protein synthesis overnight.

2. Optimize your food choices. Opt for higher quality protein sources and incorporate more unsaturated fat instead of saturated fat (olive and salmon oil may be the most beneficial). This may enable more of the weight you gain to be muscle as opposed to fat.

3. Periodize your diet by transitioning through phases of a calorie surplus (e.g. 3 months) with phases of a calorie deficit (e.g. 1 month). This way you’ll be able to occasionally re-sensitize your body to put on muscle more efficiently.

All in all, guys, I hope that you were able to see that it’s the little details like this that really do make all the difference in the long run. And for a step-by-step program that shows you not only how to approach your diet and what to eat, but also pairs this with a weekly workout plan so that you can build lean muscle as efficiently as possible with science, 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=Best%20meal%20plan%20to%20build%20muscle%20Jun%2021%2F2020

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The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!
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• How to set up calories & macros for recomp
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SOURCES:

https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0
https://www.ncbi.nlm.nih.gov/pubmed/27807480
Alan Aragon’s Research Review Dec 2013 Issue: https://alanaragon.com/aarr/
Jorn’s Phd dissertation: https://www.nutritiontactics.com/
https://www.ncbi.nlm.nih.gov/pubmed/23360586
The Protein Book by Lyle McDonald: http://bit.ly/jeffbodyrecomposition

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

——————————-

About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

——————————-

Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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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/

Video Credits:
Ronnie Coleman: https://www.youtube.com/watch?v=TRcR-_nF84o

Cardiovascular Heart Disease: https://www.youtube.com/watch?v=y6QJceOAVY0

Fresh Prince: https://www.youtube.com/watch?v=_xi8IRB6y0Q

Egg Production: https://www.youtube.com/watch?v=g_DPxMYBfT4

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Are you a beginner dual sport rider looking for the best way get dual sport beginner gear without spending a fortune? This beginner dual sport gear guide covers all the basics you’ll need to consider when buying your first set of dual sport gear for beginners. From head to toe, I’ve got you covered with great recommendations for both best value gear as well as a little more intermediate-level dual sport helmet, gloves, jacket, and pants.

Getting your first set of dual sport gear can be expensive, but it doesn’t have to cost you an arm and a leg (it’s actually designed to save your arms and legs). The key is to get the best value for your money by choosing things like summer dual sport gear because it can be cheaper and you can get better protection for 3 seasons, and then easily add a hoodie or other insulated layer to make it more viable in the colder months. Beginner adventure motorcycle gear is basically the same as beginner dual sport gear, so you’ll find great recommendations for both styles of riding in this guide. Start here for the best dual sport gear for beginners.

Check out my “Riding Gear Picks” page at RMATV/MC: https://bit.ly/3jU31Av

Gear mentioned in this video (affiliate links where possible):

Dual Sport Beginner Helmet:
Bell MX-9 Adventure MIPS: https://bit.ly/2NsNYBI

Dual Sport Beginner Gloves:
Icon 1000 Brigand Gloves: https://bit.ly/2zpqSFk
Rev-It Sand 3 Gloves: https://imp.i104546.net/dorRqW
Klim Dakar: https://bit.ly/3pup41M

Dual Sport Beginner Boots:
O’Neal Rider Boots: https://bit.ly/3jY4qpU
Alpinestars Corozal Boots: https://bit.ly/3jUUnle

Dual Sport Beginner Jacket:
Scorpion Yuma: https://imp.i104546.net/7mKbBY
Sedici Marco: https://bit.ly/345372d
Cortech Aero-Flo: https://bit.ly/3kTdLPy
Klim Dakar: https://bit.ly/2LVyZjg
Alpinestars Andes V2: https://bit.ly/2ZnxXQo

Dual Sport Beginner Pants:
Scorpion Yuma: https://amzn.to/3h2gXq3
Sedici Marco: https://imp.i104546.net/NKENYq
Klim Dakar: https://bit.ly/2OL4dL9
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A collection of the best stretches for tight hip flexors and best exercises for hip weakness. Includes tests so you can tell which exercises will be the best for your pain and step-by-step instructions on how to perform them properly. All demonstrated by a doctor of physical therapy. Keep reading for more!

STRETCH OUT STRAP USED IN THIS VIDEO (aff): https://amzn.to/31uVn5b

OTHER VIDEOS YOU MIGHT FIND USEFUL:

✅ BEST EXERCISES FOR HIP BURSITIS: https://youtu.be/10djgkzwsFk

✅ HOW TO FIX YOUR LOWER BACK POSTURE: https://youtu.be/QumlJTVhVCc

✅ HOW TO STRETCH YOUR TIGHT HAMSTRINGS: https://youtu.be/F0KLuaPyP4g

✅ 10 BEST STRETCHES FOR TIGHT HIPS: https://youtu.be/f0sXwLNjp6c

Pain in the front of your hip can be a common condition. Most people think pain in this area is due to hip flexor tightness. While this is true in many instances, it’s not true ALL the time.

Many of us have tight hip flexors. This is often a result of spending so much time in positions with our hips bent (sitting, sleeping in a fetal position, etc). With our hip flexors in this position, over time they can undergo what we call an “adaptive shortening”.

This is where the muscles actually tighten up in this shortened position making movement very painful.

The recommended treatment for tight hip flexors is obviously stretching.

But what if the pain in your hip isn’t due to hip flexor tightness?

Believe it or not, some people can actually have weakness in their hip flexors that manifests itself as anterior hip pain.

If that’s the case, you absolutely don’t want to be stretching them! In fact – just the opposite. If your hip flexors are weak and if that’s what’s causing your anterior hip pain, then the recommended treatment would be strengthening them.

This is best done via specific exercises that are going to work the muscles in this area in the best way possible to help alleviate your pain and discomfort.

In this video, I demonstrate some simple tests that you can do at home to assess whether your hip flexors are tight or weak.

You can then follow along with 2-3 simple exercises and stretches based on your condition to see what exactly are the best exercises for your specific condition.

HOW TO CHECK FOR HIP FLEXOR TIGHTNESS (3:24)
Lay flat on your back on the edge of a table or counter (this can be done on your bed, but if it’s too soft the test won’t be as accurate).
Hug both knees to your chest.
Slowly lower one leg down towards the table.
The lowered leg should lay flat (or almost touch) the table. If not, this is an indication of hip flexor tightness and you need to stretch it out.

HOW TO CHECK FOR HIP FLEXOR WEAKNESS (4:56)
Put your foot up on a chair – your knee should be at the level of your hip.
Raise your foot off the chair and then lower it back down.
Repeat this ten times.
Repeat on the other side.
They should feel the same on both sides. If one side is weaker or if performing this test is difficult, that would be an indication that your hip flexor is weak and DOES NOT need to stretch but rather needs strengthening.

BEST HIP FLEXOR STRETCHES
The stretches demonstrated in this video are as follows:

PRONE HIP FLEXOR STRETCH (7:00)

SUPINE HIP FLEXOR STRETCH (8:51)

KNEELING HIP FLEXOR STRETCH (9:43)

BEST STRENGTH EXERCISES FOR HIP FLEXORS
If you have hip flexor weakness, these are the best exercises for you:

STRAIGHT LEG RAISES (11:51)

INVERTED “L” STRAIGHT LEG RAISES (12:32)

STANDING KNEE RAISES (13:17)

I hope those help you out of some of the pain or discomfort you might be experiencing in your anterior hip! If you did find some relief from this video, do me a favor and hit that “thumbs up” button! Also, if you know anyone this might help please share with them by pushing the “share” button above.

Thanks so much for watching here on Tone and Tighten!!!!

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Pete & Pedro 25% Off Code: BETTERCUT25 http://peteandpedro.com
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In the quest to attain a Greek god-like physique, you need to workout, rest, and eat! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro and Fashion Anchor says that all calories are not created equal with the quest for muscle mass. These are Alpha’s opinion. What is your favorite body building food?

Foods to Build Mass

1. Eggs – best bang for your buck. They’re affordable, great snack, and all 9 essential amino acids.
2. Lean beef – one of the best foods to put on serious quality size
3. Chicken breast – protein-packed option and a medium breast is the perfect portion
4. Cottage cheese – low fat or no-fat is super easy to grab. It’s casein protein, a slow digesting protein. The downsides are the dairy and sodium
5. Fish – cod, salmon, and tilapia are Alpha’s favorites.
6. Avocado – you need the fats for body functions
7. High quality protein powder
8. Oatmeal – low on glycemic index, keeps you feel, and high in fiber
9. Sweet potato – one of Alpha’s all time favorite foods, lower glycemic index than white potato
10. Whole grains – brown rice, quinoa, wheat berries
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STRENGTH vs SIZE Workouts | Which Training is BEST?
Watch us try wrestling with gold medalist, Erica Wiebe, on the Olympic Channel: http://bit.ly/2P34tiU

Building size and strength is something most want to achieve. What’s the best way of doing it and what’s the difference between training for size and training for strength? Let’s find out!

Buff Dudes / Gym Fitness / STRENGTH vs SIZE Workouts | Which Training is BEST?

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Let’s face it, six pack abs are something that most men want. In fact, one of the most common questions I get asked is “how to get six pack abs” or “how to get abs fast”. However, most people are unfortunately brainwashed by a lot of the bad advice out there promising 6 pack abs. In this video my goal is to provide a complete evidence-based guide to help you get abs fast – not “4 minutes” fast, but as fast as humanly possible WITHOUT sacrificing muscle loss. I’ll go through three basic steps.

Step 1 involves setting up your diet for six pack abs. I’ve tried to simplify it by setting up a calculator (linked further below in the description) that will provide you with the calories and macronutrients you’ll want to initially start with. This will be refined in step 3.

Step 2 involves setting up your training. You’ll want to combine your calorie deficit from step 1 with a resistance training program in order to build/maintain muscle as you slowly lean down. What I’d recommend is using my upper/lower workout program which I’ve linked further down below as well. You will also want to incorporate various exercises for abs as well, as this will help you build/shape your six pack to help them look better once they’re revealed. A mixture of both weighted and unweighted ab exercises performed 1-3x/week is what I’d recommend.

Step 3 involves monitoring and adjusting your progress. Your goal should be to lose around 0.7% of your bodyweight weekly. So what you want to do is weigh yourself every morning and take a weekly average of it. If you’re not hitting your goal weight loss per week, adjust accordingly by tweaking your calorie intake and/or tweaking your activity levels (e.g. cardio sessions).

Basically, you do this until you reach around 10-12% body fat which is the leanness you’ll have to achieve in order to have a well-defined six pack. Although the process is difficult and requires dedication and patience, you WILL get there by following this simple yet powerful 3-step process.

And if you’re looking for a step-by-step program that shows you exactly how to optimize your training and nutrition in order to achieve your six pack as quickly and as efficiently as possible, then simply take my starting-point analysis tool below to determine which program is best for you:

/Courses

CALORIE/MACRONUTRIENT CALCULATOR:

Calorie & Macro Calculator

UPPER BODY WORKOUT PDF:

Upper-Workout

LOWER BODY WORKOUT PDF:

Free lower body workout PDF

UPPER BODY WORKOUT VIDEO:

LOWER BODY WORKOUT VIDEO:

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STUDIES:
Abdominal exercises and belly fat:
https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx
Diet vs diet and exercise vs diet and resistance training:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/
Abs activation during squat:
https://www.ncbi.nlm.nih.gov/pubmed/24662228
Aim to lose 0.7% bodyweight weekly:
https://www.ncbi.nlm.nih.gov/pubmed/21558571
https://www.ncbi.nlm.nih.gov/pubmed/19390525
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Join Chris Heria as he shows you the Fastest Way To Get 6 Pack Abs by using the Thenx App and incorporating high-intensity interval training and ab-sculpting exercises. You can do this work out any time and any pace no equipment needed.

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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it’s all IN HERE
https://WWW.THENX.COM
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If you want a well-defined, impressive looking six pack then you need to incorporate weighted abs exercises into your ab training routine! These exercises allow you to easily progressively overload your abs with weight in order to grow your abs and get them to “pop out” more. In this video I’ll be going through the 4 best weighted ab exercises, and show how you can incorporate them into an weighted ab routine. I often get asked if you should do ab exercises with weights, and in my opinion if you want your abs to “pop” then using a weighted ab routine is a must!

If you enjoyed the video, please don’t forget to give it a like and subscribe to my channel for more! You can also follow me on Instagram at @Jayethierfit.

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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you the best ab exercises to flatten your stomach! Remember, always mix up your workout to see better results lose weight quickly! This ab workout will help you burn fat and get your six pack started for the summer! Follow along and let us know what you thought.

Stay tuned to our channel for more episodes: http://goo.gl/c6p4j

Check out our other fun workouts:

1. The Best Victoria Secret Ab Workout: http://www.youtube.com/watch?v=NfvD5yEFh28
2. 5 Minute Ab Workout: http://www.youtube.com/watch?v=D3au2wdRon4
3. Adriana Lima Leg Workout: https://www.youtube.com/watch?v=XTlDkfq4ZZk
4. Total Arm Workout: http://www.youtube.com/watch?v=cF0niVnmMY0
5. How to Burn Off a Starbucks Frappuccino in 5 Minutes: http://www.youtube.com/watch?v=5OTgv_vAZ8Y

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