trainer winny
How To Simplify Your Nutrition (Free Meal Plan)
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Making a good muscle building diet sounds scary for a lot of people, but its really not that hard. In this video, i will show you exactly how you can build an awesome diet for building as much muscle as possible, with very little effort required from your side. Everyone knows that a big part of a successful muscle building diet is protein, and thats what we will focus on. But if you got a specific goal in mind, so either bulking (gaining weight), cutting (losing weight), or maintaining your current weight, i highly recommend you to check out my new nutrition plans!
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#nutrition #diet #protein
the key to making a great muscle building diet is to make it so simple to follow that there is no chance that you will fail what do I mean by that well it's very simple the main thing that you should focus on is convenience let me give you a couple of examples how you can make your diet way more convenient which will lead to you being able to stick to it for a long time without going on some Psychopathic bench or skipping meals that you were supposed to eat because all the binge eating or skipping meals stems from one simple reason and as you might have already guessed the reason is laziness you need to make your diet as easy as grabbing a bag of chips from your cupboard you might think that something like this is not possible but if you use all the tips that I'm going to share with you today it will become a reality when you are building your diet Focus only on couple of simple meals so have like two to three options for each meal and only select between them you don't need to become Goden ramsy couple of simple options is all you need the main focus should be on how easy to those meals are to prepare because the harder something is to prepare the more likely you are to skip it or replace it with junk food I for example always have a protein smoothie or overnight oats for breakfast and do you know why because these foods are so easy to make that I don't even have to think while making them and that's exactly how it should be if I had to wake up and make a Sul for breakfast of course that I would skip it and just grab something that I'm not supposed to eat instead because that's just way too complicated sure you might be able to prepare prepare very complicated meals for like a week but then you will give up anyway because something like that is not sustainable you need to develop a system that you can follow for the rest of your life when you start a new diet and you want to quit it after 3 days you obviously didn't do a great job designing the diet in the first place to make your meals even easier to make take advantage of Handy Kitchen helpers blender for example is a great investment if you are into smoothies frozen fruit with Greek yogurt protein powder or any other protein source is one of the easiest meals in existence and of course I can't forget about the rice cooker honestly if you don't have a rice cooker what are you doing this is hands down the best kitchen helper to simplify your diet the fact that you can just set it and forget it makes it invaluable I wish I had some company that makes rice cookers to sponsor me because I just cannot recommend it enough most rice cookers are not limited to just rice you can also cook oats or steam vegetables the rice cooker will become your best friend trust me now I will show you how to build a muscle building diet that is very easy to follow everyone knows that the main pillar of any muscle building diet is protein that's why the first thing that you need to do is to calculate your daily protein intake you calculate your daily protein intake by using this formula once you know your daily protein intake you should split this protein amount relatively evenly between your meals the number of meals I recommend is between 3 to 6 meals per day and if you ask me why do I need to split my protein intake into multiple meals why can't I just eat it all at once well that's a very good question every time you give your body a good amount of protein you give your body an opportunity to build muscle and because we are trying to build the maximum amount of muscle possible we need to give our body as many opportunities for that to happen I know that some of you are now thinking about eating 16 meals per day but it doesn't work like that that's why I told you to be in the free to six meals range if you want to eat more than six meals per day then you can do so but you won't get any extra benefits from that on the other hand if you are eating less than three meals per day you are leaving gains on the table it doesn't matter if you pick three four five or six meals the results are pretty much going to be the same you should pick the number of meals that works best with your schedule and that you enjoy the most so let's say that our daily protein intake is 150 g and we want to eat four meals per day so if we split those 150 g of protein between four meals we will end up with roughly 37 .5 g of protein in each meal keep in mind that you don't need to hit that number exactly you can be more flexible with it as long as it balances out at the end of the day and once you know how many grams of protein you need in each meal you can just pick a protein source that you want and use the amount of it that is equal to the amount of protein you need in each meal so for example if I pick chicken breast as my protein Source I will need roughly 165 G of chicken breast to get the 37.5 g of protein from it and you just repeat this process for every single one of your meals this will cover all of your protein needs so you can build as much muscle as possible then you can build the rest of the meal around the protein Source you chose so let me show you an example of how this could look if I wanted to create a meal plan for a day we will still be using the same example as before so 150 g of protein spread relatively evenly amongst for Ms which as I said before is roughly 37.5 g of protein in each meal so so protein source for meal one will be Greek yogurt and to get close to the amount of protein we need in each meal we will use roughly 300 G of Greek yogurt now we will do the exact same thing with different protein sources for all of our meals for meal two we will use 165 G of chicken breast meal three will be 130 G of canned tuna and for meal four we will have two scoops of protein powder and that's the most important part done now you can just finish all the meals with stuffed that goes well with the protein source so we are going to do that now protein source of meal one was Greek yogurt so we will add some fruit to make a protein smoothie protein source for meal 2 was chicken breast so here we will add some rice protein source for meal 3 was can tuna so we will add pasta to make a tuna pasta salad and protein source for meal four was protein powder so we will add a couple of rice cakes to make a nice snake before bath and if you ask for example how much rice should I add to the meal my my answer to that is just adding the amount that will satisfy your hunger this meal plan is not taking into account calorie counting or any other in-depth stuff it's all about getting in your protein and then just Auto regulating everything else it's the easiest way of making sure that you will build muscle while not having to worry about counting anything else than that day and in the end I just want to thank everyone for the huge amount of support in the last couple of months it truly means a lot to me and I would not have been able to read without you so thank you and an extra thank you to all the will for sure like this one to
#Simplify #Nutrition #Free #Meal #Plan
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I just eat what my Cat Girl cooks
Isn’t eating tuna every day a bad idea?
I recently got this job at a clothing store and my step count went from 10k max / day to 15-30k DAILY AVEREGE. It is insane, and i need to eat like at least twice the amount i normally do. I am already losing hair because i basically starve myself. I would either forget to eat or feel too full even though I didn't have enough. Or I have no time. 🤦🏻♀️ And so, I'm here.
This protein per kg body weight, is it for my current weight (60kg ) or should i calculate it for my target weight(75kg) . Im confused pls help
bro caught me with my pants down
It is veri simpol
Bracho nevim which rice cooker to get – mine makes soggy rice tvl
Probably something to keep in mind. Protein intake should be based on the lean mass, not the overall mass. I.e. if you are 100 kg with 20 kg of fat, you wont need 220 g of protein, but just 176.
trainer winny the GOAT
never forget daily protein intake should be LEAN bodymass, if you're 150kg you most likely don't need 300+ protein
Chicken and rice is the ultimate performance enhancing drug. Change my mind. 😆
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this is the most "common sense" meal plan that anyone should've known by default if they sat down and thought for 5 mins.
Great video, but just hitting your protein goal isn’t enough to build muscle. If you’re not eating enough overall — especially carbs — your body will start using protein for energy instead (called gluconeogenesis), which takes away from muscle growth. I feel like this 'just hit your protein' advice is oversimplified, maybe to sell his ebooks, after you see no results.
Steak and eggs, all the way.
3-6 meals a day, 2-3 planned meals per meal a day, cross over ingredients that are easy to make (maybe save the cool meals for special days or once to twice a month.
0.7-1.0 g of protein per lb of weight (150lbs = 105-150g of protein)
3 meals a day means 35g-50g protein per meal on average
Protein sources:
Chicken, Greek Yogurt & Cottage Cheese, Eggs, Peanut Butter, Canned Fish, Nuts, Tofu (sunflower seeds), protein powder
Chicken Stir-Fry
Chicken Wrap
Chicken + Rice + Carb + Vegetable (w/ any sauce)
Chicken Salad
(replace meat with tofu or any other meat)
Greek Yogurt + Fruit + Peanut Butter + Nuts (Overnight Oats)
Cottage Cheese and Choice of Meat on Toast or Bagel
Canned Tuna Pasta Salad
Protein Powder Smoothie (Banana, Peanut Butter, Skim Milk)
[Banana] Pancakes
I will continue to research for myself
Can you tell us his arm workout does he work out for 5 days a week is he Arnie with a head shave ? Cool dude he knows his stuff he's not natty is he ?👍💯💪
So… not free
“Just add the amount that will satisfy your hunger”
My guy. I can EAT.
I am going to try this, but I also hope I will not look like the guy in the thumbnail afterwards 🤣
Ah, yes, the scammy "free" document that somehow requires you to harvest people's email address instead of just having a direct download link on the website. Tells me all I need to know about you. Skipping video, adding channel to block list.
The part about eating 1g of protein per pound of body weight is incorrect. Unless you are a bodybuilder who is trying to get shredded you don’t need anymore than 120-150 grams of protein a day
YES! I love this, I've been doing this for 6-7 months now on my weight loss journey (slightly different application, I know). I've lost almost 150lbs since last April and have almost COMPLETELY stopped ordering random food because I don't feel like I have to cook all the time anymore.
I have been in the gym for years and ebook Underground Body Codex still taught me things i have never seen anywhere else, google it guys
Eating from a bag of plain spinach as I watch this.
IT IS TURKISH YOGURT