Build a ripped and muscular physique with 16-minutes of Anabolic Running. The only scientifically proven cardio system made just for men to heighten testosterone levels, intensify muscle-pumping vascularity and flood your bloodstream with 530% more growth hormone from the very first workout.
The Author: Joe LoGalbo, testosterone hacker and Former “low-T” victim.
My muscle food review, steak dinner! I’m not paid or sponsored by muscle food, but I can’t recommend them enough! Fantastic food, quick delivery, convenient, and cheap!
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In today video I will be comparing muscle food prices with Sainsburys. How much money do you think I spent?
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I’m a firm believer in real food to fuel your muscle-building journey 💪
That being said, here are my top 3 muscle building foods:
1. Lean Red Meats 🥩
These aren’t just tasty, they deliver a powerful punch of creatine, zinc, and B12, all crucial for muscle growth and repair. Plus, they boast a complete set of essential amino acids your muscles need to thrive.
2. Lean White Meats 🍗
Don’t underestimate the power of chicken, turkey, or fish! They provide a high-quality protein source with a lighter fat profile. Think of them as lean protein powerhouses for building lean muscle mass.
3. Lean Sources of Dairy 🥛
Dairy gets a bad rap sometimes, but low-fat options like cottage cheese, Greek yogurt, and skim milk offer a fantastic source of protein and calcium, crucial for bone health and muscle function.
Remember: Whole, unprocessed foods like these are not only the tastier choice but also offer a synergy of nutrients that work together to optimize your muscle-building potential.
Ditch the processed stuff and embrace the power of real food!
#RealFood #HealthyLiving #MuscleBuildingEssentials #WholeFood #TheLyonProtocol Video Rating: / 5
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If you want to place a Musclefood order and get £5 off your first order (of £60 or more) use code: WHATSFORTEA5 at checkout use my referral link:
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Thanks for joining me for my first ever Musclefood unboxing. Calorie controlled meals and snacks 🙂
Although this video was sponsored by Musclefood, all opinions are honest and my own.
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“Missing item 2.5kg of chicken I ordered extra 2.5kg of chicken as an extra and only received the one with my main order not my extra … obviously Gareth who dealt with my order forgot my extra chicken everything else was accounted for” Please read the original review on PissedConsumer.com: https://musclefood.pissedconsumer.com/review.html Video Rating: / 5
Offering a 2:1 ratio of carbs to protein, Muscle Food 101 offers the perfect combination for those after the ultimate mass gainer supplement.
Keen? Try a free sample from Bulk Nutrients today, there’s plenty to choose from 👉 http://bulk.li/freesamples
We’re your one stop supplement shop! Find us on:
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In today’s video I am sharing my experience of trying out the Muscle Food Do the Unthinkable plan. I am sharing my thoughts and feelings over the two week period and how much weight I have lost along the way 🙂
USE MY CODE: KERRY10 FOR £10 OFF YOUR FIRST PLAN
TO FIND OUT MORE ABOUT THE UNTHINKABLE PLAN:
http://tiny.cc/xyqoiz
Meal plans used to be something I thought was only available to the rich and famous however I was wrong. In the Muscle food meal plan review I give my opinion on the food whilst simultaneously consuming three days worth of food.
#musclefood #mealplan #review @musclefood
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The psoas muscle is part of the hip flexors. These muscles play a key role in creating or relieving low back pain depending if they are tight or loose.
Dr. Ryan Winslow gives an overview of the muscle and then presents several stretches and exercises to help lengthen and strengthen the psoas muscle and hip flexors.
The tools used in this video are:
1: 2″x10″ loop resistance band
2: TheraBand loop stretching strap
3: Pso-Rite
Stretches to help lengthen the psoas muscle and improve hip extension:
1: Runner’s stretch. Perform 30s/side, repeat 3 times.
2: Couch/Table stretch. Perform 30s/side, repeat 3 times.
3: McKenzie extension/Cobra pose. Perform 25 reps, holding for 3-5 each rep, repeat 3x/day.
4: Strap stretch. Hold for up to 2 minutes/side, repeat 1-2 times.
Exercises to build psoas function while enhancing the core and glutes:
1: Dead Bug. Set a timer for 1:00, hold each side for 5-10 seconds, repeat exercise 3 times.
2: Psoas Band March. Set a timer for 1:00, hold each side for 5-15 seconds, repeat exercise 3 times
3: Glute Bridge. Perform 15-30 reps per set, perform 3 sets.
Direct release is performed using the pso-rite tool. Video Rating: / 5
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
DOWNLOAD THE MEAL PLAN HERE:
https://builtwithscience.com/musclemealplan
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Filmed by: Bruno Martin Del Campo
MUSIC:
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The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!
‣ https://www.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
More info on the nutrition guide:
This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:
• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!
If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:
• 15 Chapters and over 300 Pages
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”
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IN THIS VIDEO:
My recommended Multivitamin:
‣ Men’s: https://pescience.com/discount/jeff?redirect=/products/trumulti-mens?variant=2931105890330
‣ Women’s: https://pescience.com/discount/jeff?redirect=/products/trumulti-womens?variant=2931110674458
My recommended fish oil:
‣ https://pescience.com/discount/jeff?redirect=/products/omega-3?variant=3289993019418
Protein 4 Oats
‣ https://pescience.com/discount/jeff?redirect=/collections/protein/products/protein4oats?variant=185163644954
▹ MASS (Monthly Research Review)
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‣ Only /month (pre-paid yearly)
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‣ Use the above link to save 60% off!
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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
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).
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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. Video Rating: / 5
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
