Jeremy Ethier
The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)
When it comes to building muscle and adding size to your frame, your muscle building diet is going to be the most important factor that you have to get right. Because simply put, when you implement a proper diet to build muscle, it will enable you to perform that much better in the gym and physically recover and progress that much faster. However, the unfortunate part is that most people are completely lost with what a diet to gain muscle should look like and what the best foods to eat for muscle gain really are. Luckily, in this video we’ll cover exactly what the best diet to gain muscle really is and how to eat for muscle growth. Towards the end of the video, I’ll also provide a muscle building meal plan that you can get started with right away. Enjoy!
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https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Diet%20to%20build%20lean%20muscle%20Nov%2025%2F2018
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http://amzn.to/2IBckCt
MACRONUTRIENT CALCULATOR:
https://builtwithscience.com/muscle-building-diet/
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STUDIES:
Calories:
https://www.ncbi.nlm.nih.gov/pubmed/23679146
Protein:
https://www.ncbi.nlm.nih.gov/pubmed/16174292 https://www.ncbi.nlm.nih.gov/pubmed/28698222
Carbs/Fats:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
Spread protein out 4 meals:
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
Liquid calories:
https://link.springer.com/chapter/10.1007/978-1-4899-8077-9_4
Pre-workout carbs/protein beneficial:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575187
Egg whites vs whole eggs:
https://www.ncbi.nlm.nih.gov/pubmed/28978542
Omega-3 benefits:
https://www.ncbi.nlm.nih.gov/pubmed/29510597
MUSIC:
when it comes to building muscle and adding size to your frame your diet is going to be the most important factor that you have to get right because simply put when your diet is optimized for muscle growth it will enable you to perform that much better in the gym and physically recover and progress that much faster but what exactly does a diet optimize for muscle growth entail well despite all of the confusion and common misconceptions surrounding this topic it's actually quite simple and by no means does it require you to explicitly stick to eating chicken broccoli and brown rice every day but there are a few factors that you need to get right and are primarily how many total calories protein carbs and fat you're consuming on a daily basis so let's start with that if you want to maximize muscle growth while minimizing excess fat gain then you have to ensure you're in taking enough calories but at the same time you don't want to go overboard in fact research has indicated that more is not necessarily better for growth since there's a limit to the amount of muscle that you can build a month this will cause the rest of your excess calories to be stored as fat therefore i'd go with the recommendations of multiple researchers within the field which is to aim to slowly gain roughly two to four pounds per month depending on your training experience and to find out how many calories this amounts to for you you can simply use researcher lau mcdonald's recommendation and multiply your body weight in pounds by 15 and then add 200 to 400 calories to this if you're a beginner aim for the higher end since you'll have a greater muscle growth potential whereas intermediate lifters should aim for the lower end although this likely won't be spot on initially you can start with this and then adjust your calories based on how your weight gain progresses as for protein again more is not necessarily better but there is an optimal range that you want to hit given that it plays a vital role in muscle recovery and growth as for what this range is based on this 2018 analysis from the journal sports medicine intaking roughly 0.73 to 1 gram per pound of body weight seems to be optimal for muscle growth note that going over this range doesn't seem to provide an added benefit for growth but in the event that you do just know that research shows that it's completely safe to do so given that you have normal and healthy kidney function now as for carbs and fats you need sufficient carbs in order to fuel your workouts and boost your performance in the gym but you also need sufficient fat to support your hormone levels and overall health as for how much of each the literature recommends to intake roughly 0.25 to 0.5 grams of fat per pound of body weight and then the remainder of your calories coming from carbs therefore you have a lot of flexibility with your carbs and fats and can adjust them to better suit your lifestyle and food preferences and if you're confused about figuring out all these numbers an easy way to get started is to simply use a macro calculator which i do have up on my website and i'll link that in the description box down below but now that you've learned the basics of setting up and optimizing your diet for muscle growth let's take a look at what a typical day of eating could look like for you and given that the average person needs roughly 2 500 calories to maintain their weight we'll aim for an intake of around 2 800 calories and this intake will be spread across four main meals throughout the day since as shown in brad schoenfeld's 2018 study this is optimal in order to maximize muscle anabolism so with that being said let's start with meal one i find that a very easy and convenient way to intake a lot of calories and nutrient-dense foods is to simply blend them into a shake and in fact as shown in this literature review in taking liquid calories seems to impact satiety less than in taking the same amount of calories in solid form therefore for those struggling to intake sufficient calories to gain weight this shake is an excellent and convenient option to do so i personally usually add oats a frozen banana and frozen berries from my main sources of complex carbs and fiber peanut butter as a source of healthy fat whey protein powder as the main protein source dairy milk for the extra calories and protein and some cinnamon for taste and its positive effects on insulin sensitivity blend it all up and this will by far be the easiest and most affordable way to make a big dent in your daily calorie intake without having to resort to eating junk for the next meal something like the following would be a great option as it contains adequate protein and sufficient carbs which will help fuel your workout later on it's just a simple combination of baked chicken white rice boiled lentils and cooked zucchini with various seasonings and light sauces added and one of the great things about this meal is the varied amino acid profile of the foods for example lentils on their own are a great source of protein however they do lack in two important amino acids but the good thing about pairing it with rice is that grains are particularly high in these two amino acids that lentils lack meaning that they complement each other well when eaten together which is especially beneficial if you're vegetarian or vegan and can't have the chicken in this meal [Music] as a midday snack one great option is almonds or any form of nuts they're not only a great nutrient dense source of healthy fats and fiber but also provide a variety of other important micronutrients and minerals just be cautious of your serving size and not to overeat them as they are very calorie dense so measuring out your portions would definitely be recommended and i'll leave a link to a scale i personally use in the description box down below although this food combination may be a little weird for some of you it's a great option as a go-to pre-workout meal this is because multiple studies have indicated that ingesting protein and carbohydrates pre-exercise produces significantly greater levels of muscle protein synthesis with high glycemic carbs such as rice cakes likely being the better option for performance but regardless of what food you do choose to include in this meal ingesting some form of protein and adequate carbohydrates is ideal to enable your body to perform at its best during your workout in addition although it may be of little significance one recent study did show that ingesting whole eggs produce 42 greater levels of muscle protein synthesis when compared to ingesting the same amount of protein in egg whites alone therefore pairing your egg whites with whole eggs as done here may be more beneficial for this reason and finally as for your post-workout meal to finish off the day this meal is a great option and is a combination of baked salmon baked white sweet potato and a large stir-fry veggies the salmon provides not only sufficient protein but also the all-important omega-3 fatty acids dha and epa which have actually been recently shown in a 2018 literature review to possibly help with anabolic signaling and muscle repair and growth the sweet potato serves to replenish any glycogen that was depleted during your workout and the stir fry veggies is just what i personally find to be the easiest way to increase your micronutrient and overall vegetable intake for the day which does likely play a role in muscle recovery and performance but is something i'll cover in another video so that's pretty much what a full day of eating for muscle growth could look like for you and here it is all written out for anyone who's interested hopefully this provides you with some insight as to how to approach and optimize your diet when it comes to building muscle the key really is to not only incorporate foods you personally enjoy but also foods that are simple and easy to make as that's exactly what will enable you to stick with it in the long run thanks so much for watching everyone nutrition really is the biggest factor when it comes to transforming your body and it's honestly why so many people fail to progress despite putting in the effort in the gym but if you're looking for a complete evidence-based program that not only covers training but also comes with a custom built nutrition software to optimize your diet based on your own stats and goal then simply head on over to buildtoolscience.com forward slash courses where you can view the four programs i have available and choose the one that best suits you and for those who haven't yet done so i'd really appreciate a follow on instagram where i share a lot of my daily meals and the reasoning behind them which i think you'd find really useful anyways i hope you enjoyed this video let me know in the comments below what other nutrition topics you'd like to see me cover and i'll do just that and as always don't forget to give the video a like and subscribe to my channel so you can stay updated with my videos thank you all so much and i'll see you next time [Music]
#ScienceBased #Diet #Build #Lean #Muscle #MEALS #SHOWN
source
Hope you all enjoyed this one! Comment below what other nutrition-related topics you’d like to see me cover. And don’t forget to give me a follow on IG (https://www.instagram.com/jeremyethier/ ) to see the kinds of meals I eat on a daily basis! Thanks everyone!
Jeremy like all your videos this a a sheer golden advice. So simole and yet so oractical and doable. Thank you.
4:08 what can we use instead of the whey protein?
The most important factor is protein, everything else is situational
They you for your research
Appreciate about your knowledge but you are so skinny how can you give advice when you didn't obtain a amazing physics
Where’s the link??
Eat meal 2, 3 + snack < drink another smoothie
I struggled with weight gain until I found the best: Alpino Rolled Oats
and peanut butter! High protein helps me build muscle, while fiber helps
me maintain weight. Delicious, with no added sugar. Perfect for tasty
weight loss! @alpinohealthfoods
Forward to 3:29
If skiny fat can? Do this diet?
Thank you so much😂 without your video i might just binge white rice the whole day for 2000 cal😅😅😅
If you just started this diet and you're wondering why your smoothie tastes bitter, you should probably read my comment. The bitter taste comes from a toxic chemical in cinnamon, called coumarin. Eating over a teaspoon of cinnamon a day is toxic for "smaller individuals" according to wikipedia. Eating two tablespoons is toxic for any human. If you want cinnamon with less coumarin, you can buy the ceylon variety online. It has thirty times less coumarin and tastes much better than the supermarket version (which is the "Chinese cinnamon" variety). It costs 10-15 bucks for a large bag on Amazon or 6 bucks for a normal sized tincture of ceylon cinnamon.
Thank you 😊
I want to build muscle but also lose 30 lbs of fat
👏👏👏
EAT BEEF: https://youtube.com/shorts/icJPgfOm91s?si=48sW-dQpnyORPviR
Excellent video. Thanks so much for putting it together.
how much is 1 scoop of protein powder?
Thank you for sharing. These recipes are really easy to make
Exercise and an active lifestyle are half of the equation. Start eating clean. Buy lean meats, eat lots of fruits. egg whites, no yolks. You would benefit from watching our Master Chef's cooking videos. Who wants to live longer? Learn more superfoods and recipes.💞💪🍎
it seems that i lack calories for whole day coz no matter how much i workout and meditate it never get rid of my brain fog and its hard for me to concentrate… so i start eating snacks and cookies to add up the calories i need which is not very healthy.. hope by following this guidance i could feel much better
I eat 1,100 calories everyday and I burn 1,900 why is my belly still the same? even tho I destroy it in the gym everyday, and why are my arms the same size and they can only weigh the same amount of pounds??😑
Love your stuff, you give so much great complete, well packaged and evidence based information in a way that's easy to take and run with, and you have a great positive attitude too
I don’t even have a blinder.
Too complicated and also expensive farts
Bro am strong
Weight in Kg x 37 + 400 or 200
Is timing important? I have Crohns disease and I can only get workouts done before I eat or else I get stomach cramps like crazy, so I leave my meals late in the day, usually 4-5pm I have one big meal, and then a small desert an hour or two later. Can you still build muscle if you get all the proper amounts of nutrients/calories in that one period of time to eat?
I cant find rhe calculator
Depending on the peanut butter used, it’s debatable whether it can be considered a “healthy” fat…
How did you get 184g protein intake. I got 156g 🫤
The shake sounds super good and will probably get me off to a good start in my fitness journey. Thanks!
I've watched somewhere that excess protein is converted to carbs and can be stored as fat.