How To Eat To Gain Muscle (THE 3 MOST IMPORTANT RULES!)
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- เผยแพร่เมื่อ 28 ส.ค. 2020
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How To Eat To Gain Muscle (THE 3 MOST IMPORTANT RULES!)
Tired of all the confusing, conflicting advice you find on TH-cam when it comes to the question of how to eat to gain muscle? In today's muscle building nutrition video I cut through all the B.S and boil things down to the 3 simple steps that truly matter in the real world.
These 3 muscle gain nutrition steps are nothing exciting or groundbreaking but will be responsible for the vast majority of your results on the dietary side of things...
How To Eat To Gain Muscle In 3 Quick Steps:
The first muscle building nutrition step is to consume enough protein each day to support muscle recovery and growth. Since it's technically possible to gain muscle in both a calorie surplus or deficit, protein is the primary factor.
Fortunately, eating enough protein as part of your muscle building diet is quite easy. All you need is around 0.8 grams per pound of body weight daily. You can eat more if you prefer, but this amount will be enough for maximum muscle growth. To optimize protein synthesis, ideally spread this out into 2, and preferably 3+ individual protein feedings as part of your muscle building meal plan.
The second muscle building nutrition step is to eat in a small calorie surplus. While it's possible to gain muscle in a calorie deficit (particularly if you're a bodybuilding beginner, are over weight, or are returning from a training layoff), a calorie surplus will be ideal if you want to build muscle at the most efficient rate.
200-300 calories above your calorie maintenance level is all that's required to gain muscle optimally. Any more than this and the extra calories will just be stored as fat.
The third bodybuilding nutrition step is to base the bulk of your muscle building diet around minimally processed, nutrient dense whole foods. This will provide you with the micronutrients and fiber needed for optimal health, performance and recovery.
You don't need to be perfect with your muscle gain nutrition or "eat clean" 24/7, and a breakdown of about 80-90% "clean" food and 10-20% "treat" food will strike a good balance between meeting your nutritional needs and allowing for some dietary flexibility as well.
When it comes to the question of how to eat to gain muscle, there are many smaller details we can obsess over, but if you simply follow these 3 bodybuilding nutrition steps, you'll have taken care of 95%+ of what you need on the nutritional side of things.
You can certainly experiment further and tweak your muscle building meal plan to find what works ideally for you as an individual, but no matter how you slice, these 3 things are by far the most important factors.
Additional tags: how to eat to build muscle, muscle building foods, diet to gain muscle, bulking diet. - แนวปฏิบัติและการใช้ชีวิต
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Hi Sean. Love the videos. I requested your program but haven't heard back. Should I resubmit? Thanks!
Did the thing to get a customized fitness plan about two months ago. Still haven’t heard back. I like your content but would appreciate your follow through on this. Sounds like I’m not the only one who hasn’t heard back. Please let us know you’re hearing us and what’s being done to fix it.
Hi Sean, also a plan requester 👋(from last week though) . Your feedback would really be appreciated
R C I got it in spam folder.
Is that 0.8 grams of protein per pound of body weight raw protein like raw chicken breast or cooked chicken breast?
I don't know if you remember me Sean....my name is Saurav and I am from India....I did mail you when I came across your fitness program for muscle building and as I had a poor physique I really wanted to buy the program....but even 77 dollars is a fortune here in India and my parents flatout refused to get me this program....and when I sent you this mail you gave me a discount of 10 dollars and I was able to purchase this program with the money I accumulated by doing part time jobs....I am at a very great place at my life ....I have a great physique ...around 150lbs with around 20 percent body fat and I thank you from the bottom of my heart for starting me on my fitness journey..
That’s great to hear man! I do remember you. Glad things worked out 💪🏻
Congrats bro! Keep going
Congrats Saurav, keep at it.
I have to thank Sean myself as well. I messaged him a while back asking what his body fat percentage was so I could get an idea where I stand. Because of him getting back to me, it gave me the strong mental push to keep going on dropping my body fat level. I started around 15-16% and now I'm around 11-12%. I want to see if I can get down to 8%. I know it's going to get harder but NOW I'm mentally ready for it. Oh also I have put on more muscle while being in a calorie deficit. I can see it in the mirror and my wife has noticed as well.
@@ads3827 Good stuff man! Glad I could help.
*You're throwing too many big words at me. Because I don't understand them, I'll take them as disrespect*
Pure gold.
I busted out laughing.. definitely pure gold
*Disrespec
The Geoffinator
YEAH that scene was Quality.
basically 99.9% of people
2:25 Eat thy protein
6:54 Mind thy calories
10:40 Eat mostly unprocessed foods
You the real mvp
It took him 14 minutes to say basically this
Shame just for TH-cam money revenue they gotta hit ten minutes watch time uhh
Thank you. You just saved me 14 min and 50 seconds of my life.
@nathaniel_pardue but there are more important details within those that need time for explanation
As a biochem major, whoever that dude was at the beginning was making me cry
Lol as a Biomed grad, even we don’t talk like that. Dude read of google. And his name is Thomas DeLeaur
i think first guy was sad
@@Mehdz03 DeLauer wants to sound like a chemist to build his credibility. He comes off sounding like a goober.
The Papa Emeritus II pfp made me do a double take lol
I come here when I don’t want coach Greg yelling at me.
If this dude screamed and made 20 vids/week, he’d have 1 mill subs easy
corey daniel greg doucette -_-
Clumpy yep lol and I do like Greg but this dudes information is top notch
See that's a perfect description of how I feel as well 😂
I love coach Greg
Working out and gaining muscle are fairly simple things once you understand it and do it consistently. No need to over complicate it.
Yep, they really are.
True
Damn true
Yeah its true, it takes time to understand
Train, eat ... (As much as you think you can) (x2)= You’re still not doing enough.... All seriousness, imagine you were the Incredible Hulk... don’t limit yourself
This guy is no nonsense and straight to the point. I like his advice and the way he delivers it.
Me too! Very refreshing compared to all the nonsense out there!
Glad to know someone is not overcomplicating everything and making it look like rocket science
Oh my god, I am loving how he is calling out fellow fitness tubers on their BS. I love it!!
I'm loving it too 😆
That's all this guy does... Enjoy.
@@usuarioanonimo8684 Me 3 lol
@@RevolutionNexus Me 4
Do you love ligma?
A man with a supplement company who rightfully recommends .8g/lb over 1g/lb?
That my friends is *integrity*
right on
To play devil's advocate, he doesn't sell protein, so he has nothing to gain from recommending more protein over less. With that being said, I believe Real Science Athletics (Sean's company) is 100% legit and based on my dozens of hours reading scientific papers, I agree the most with his supplements over any other company's.
@Luke I used to buy his Elite Impact Labs protein. It was good stuff.
@@BigOleOgre why did you stop
@@BruceLeroyUK He discontinued that supplement line. I believe it was a cost issue at the time.
Hey Sean, been on a weight loss journey since covid hit in 2020 as I was terrified as a 400lb man that I'd get covid and die. I've since lost over 80 lbs and have finally got a semi-regular gym routine setup (with a strong biking routine already in place) so your videos have been very helpful and motivational for me!! I'll be doing the personalized plan you mentioned here, can't wait to try it out!
Good for you man. I'm starting to take the diet/fitness journey seriously myself. I'm ~310 pounds and I want to shed this huge gut and these huge legs but also weightlift and build strength, not super worried about building muscle for a physique though. Can you give me any tips? How did you keep yourself up for it mentally? What helped you stay on track? How did you balance work/school life with diet and fitness? I'd appreciate any help you could give me. I've tried to take this seriously in the past but I always screw it up and I don't know 100% what's stopping me
King
Hell yea
Respectfully, how do you become 400 pounds?
Dude that’s amazing keep it up i had a buddy who was 300lb he to got a bit worried also so he started calisthenics hes now down to 220lb keep the mindset my dude and you’ll go places!
For me, I found that because of TH-cam, my progress was hindered. There are so many people out there telling me different things that I just didn't know what to believe so I was changing things pretty much every week. I have decided to try and forget pretty much everything. For anyone reading this: Stick to the basics. It's easy.
Wish that I found this when I was just starting out. Took me a while to find straight to the point nutritional information just like this. Thanks Sean.
Glad you're finding the advice helpful, Ben
Agree, this is the best I’ve heard.. eat big and train harder... EDIT this is the first video of yours I’ve watched, I hope they continue in the same vein...
@@tomhinds14 Trust me, you won't be disappointed.
@@Sean_Nalewanyj But how does one reach the protein goal AND be in a calorie deficit all while weighing 230lb at 6'3 ? That's a lot of eating 😳 if a person tries to eat 25grams of protein every 2-3 hours. I found myself in a Calorie surplus and gained fat.
@@tjtuck4520 to lose weight I personally find a really good way is to walk at least a 10k steps a day
Lol, the burns are hilarious.
I'm just a happy camper...
Shouldn’t you be returning video tapes Patrick?
Let's see Paul Allen's diet
We need this level honesty and calling out when it comes to this topic.
I absolutely love your content, Sean. Informative, easy to understand, and delivered absolutely without ego or agenda. Superb 👍🏼
Not very exciting? Dude, the fact that it's so simple and easy to understand is making me VERY excited!
I love the way so many videos mention Thomas Delauer as an example of what NOT to do 🤣
He sh*ts on Vince from VSHRED even harder.
I love the word salad that Thomas Delauer provided. It's like listening to Deepak Chopra...
It's hilarious.
I actively, intentionally avoid DeLauer’s videos.
Keeping things as complex as needed. Keeping it simple. Most underrated fitness channel by far. Zero BS. Well done Sean. Keep it up.
Love the simplistic straight forward no BS advice...so glad I found you. Looking forward to getting my custom plan.
Thanks so much Sean! I love the way that you're much more laid back on nutrition. Simplifying this is so key for beginners.
I like how simple and straight up you are with your audience
As a PT, I am absolutely loving your content. No bs, no mumbo jumbo, straight up training and nutrition facts. You keep it simple without trying to sound pretentious like Delauer or other idiots on TH-cam.
Keep doing you, Sean.
Really appreciate it, thanks.
0
Eat big. Lift hard. Sleep good. Get large
It's like a breath of fresh air when I hear short,direct, no bullshit advice. Thank you!
Hi Sean you have really helped in my early days of training back in 2018 just by watching your form guides (exercise tutorials) and I know you are genuine guy. I think Ryan has a valid point of isolating muscles and I don't take his nutrition advice but I think he is genuine too .Thanks Sean I still watch those tutorials for form till this date .Much appreciated
Another great one, Sean. Thank you for keeping it simple.
You're videos are excellent - no bs and straight to the point. Please keep them coming.
I really never got any reply from the people, who I've asked for proper exercise instructions. And I've never seen someone like you who's putting their time and give advises personally for people like me. I appreciate you brother. GOD BLESS YOU ❤️
Excellent content Sean !!
And thanks for cutting through the nutritional noise and making it simple .🙏🙏
My husband has been training for years and he warns me about over complicating my journey. His message is simple, he sticks to the essential basics and he says much of what you've said in this video , so I am subscribing.
Love the simplistic approach and the genuine nature of this video. Thanks for leaving the subscribe and sales stuff until the end.
The best gaining video out there. Lift weights, increase protein and eat a little more. It's that simple.
SEAN TO THE RESCUE!!! Sean, this video installment is truly one of your best!! Great work!!!
Professional integrity personified. Thank you for another great video.
I'm so glad I found your videos. Finally someone who explains in a simple language. Great and trustworthy work. 👍👍👍💪
Thank you Sean for keeping things simple and easy to follow!!
Sean I love your content. Thank you for your sound and applied research and easy to follow advice. Blessings!!
Anytime i have to get any health or fitness info on youtube i mostly switch on to Sean Nalewanyj or Greg Doucette"s channel cos most of the infos they give are very valid and helpful
Appreciate it man!
Sean is great, I love his vids, but Doug Brignole is light years better IMO.
Starting my fitness journey and this channel is gold! Thanks Sean! 💪🏽
Incredibly helpful and straightforward. No BS. LOVED IT.
Whether you’re “bulking”, “cutting”, or whatever, eating enough protein and avoiding processed foods is just plain great advice, man
By far most underrated fitness channel on this website. Keep up the great content Sean!
The simplicity and straightforwardness of your content is refreshing. I appreciate the work you do!
I love it. Simple and efficient. No need to overcomplicate, thank you. We need more people like you on youtube talking about this subject.
Duuuuude...love how simple you make this. What I've been looking for in this youtube info overload. Thank you very much 💪
What youre saying is what ive been practicing for a while. I was overcomplicating my life and getting burned out quick. Youre helping a lot of people with this info. Thank you💪
This channel makes working out and reaching goals less intimidating / stressful and more enjoyable, TY.
Simple, direct to the point. This is why I love your videos.
Such excellently funny cut aways . Always great advice.
But your presentation and delivery is so sharply, exactly performed . Brilliant .
Thanks Liam!
Absolutely right Sean, I counted calories for a short amount of time to give myself more of an educated guess when I’m not counting. Other than that, I just make sure I add some sort of protein to every meal, make sure I’m satiated with healthy vegetables, moderate amount of carbs, and usually Greek yogurt or some sort of fruit for a snack. This is plenty to maintain and increase muscle mass as well as staying lean year round.
Crizzle100 Greg Doucette is another good source with a funny twist.
You're not going to increase muscle mass significantly if you're trying to stay lean year round
@@Santa1936 it isn't solely about muscle mass. Staying lean has the effect of making your existing muscles look bigger, not to mention you'll be healthier, happier, and more able to perform cardio in the long run.
@@crizzle1004 ax has been literally saying this same exact thing for over a decade.
@Luis Jenkinson 🤣
Dude, I’m loving your videos and telling it like it is. Thank you
Helpful and straightforward as usual, greatly appreciated.
You’re the best muscle building coach out there and it’s not even close! Your principles are ALWAYS spot on. Thanks for all you give to the fitness community!
Thanks Ian!
Best fitness TH-cam channel, period.
Truly awesome content! Got really hooked and watching every day! Thanks for uploading!!!
This is refreshing! After going down the exact rabbit holes that you highlighted, I find myself more and more confused and overwhelmed ... plus the advice from these individuals tend to be somewhat of a moving target. I love your simple, sensible advice!
Recently found this channel. Love the content, subscribed immediately. My man is ruthless with the burns.
Thanks Riley
That suttle jab at Thomas D had me hahahaha 🤣😭😭 his scientific terms is what really made me tune out
Hey Wil. You're that guy from pinoy big brother.
Not for everyone I suppose
Subtle
I think Thomas is very proud of his big words and technical scientific terms, however it really is a turn off. Can’t imagine that a majority of people want to hear all that. It’s like listening to Jesse Jackson
@David Webster Well, he does have millions of subscribers, so obviously some people enjoy the technical details.
i absolutely love your content just because how reliable it is, its so relaxing
Man your videos are so informative and well spoken I’ve watched tons of TH-cam channels on fitness and Yours is by far my favorite, You are very knowledgeable on fitness , diet and everything in between #1 underrated fitness channel in my opinion You should have 5 million subscribers minimum I’ve only subscribed to 3 different channels and yours is one of them keep it up man I appreciate all the information and education I get from watching these videos. Thank you
Watching video: that's easy
Me at kitchen: a pan to boil eggs?
This is honestly medicine for my mental.. Especially when you're doing the most effort you can conciously, but someone always has some bs extra tip to give and market it by saying anything else is invalidated unless you do X... Not that I lack the logic to not tell myself that it's all done according to their schemes, but it still takes place in the head nonetheless... Anyway found your channel a few days ago and it just feels very fucking nice to hear something that is logically sound and this honestly motivates me more.
I needed this so much, thank you Sean 🙏
Thanks for the no bullshit advice. Was trying to figure out how to modify my diet to optimize my muscle gains and this laid it out clear as day. 👍🏻
Brilliant as always Sean! 👏🏻👍🏻
Absolutely the best no BS nutrition vid I’ve found , I went from heavy cardio training to resistance training four months ago and wanted advise on food intake , thanks Sean , Keep it simple 😀
You’re the first person to make me feel like I can do it. Thank you for this information💚
GREAT video! EXACTLY what I've been looking for.
Totally relatable as a coach it is a battle to explain to them the simplicity of following their diet.
Great content. I know I'm a year or so out on this video but I'm new to this and found this very helpful. Especially the amount of protein required as I was told I'd need 200+ grams when the reality is much less (I'm 165lbs, down from 200lbs!). Signed up for the meal plan thing so hopefully this'll sort me out.
Really appreciate your videos and guidance. Thank you for the great content
this channel is just awesome. What a rad guy. Just straight up useful information, no bull.. Love it.
Hey Sean! Great information man! Can you please also include a vegetarian nutritional plan in your nutrition plan maker quiz? That'd be so helpful.
I think eating clean, and eating enough protein while being consistent will create majority of your gains.
I came to conclusion that being consistent with the right choices and the same choices will give you enough data to determine what works for your body.
Straight to the point as usual ..... thanks Sean
Channel still top tier, underrated. Keep it up brother
Definitely good content for the beginners. I remembered years ago i was trying to think what carbs fats calories protein i needed. And it got to much. So i just started concentrating on calories and protein i was eating and results came faster. Just to think back in the 50s 60s i didn't think they even tracked their meals... good video sean.
Great advice lost 75 pounds this way. Feeling pretty ripped these days. I came to this advice through a lot of mistakes, doing it the hard way. This is great advice I wish I knew.
i love this channel, I love the advice Sean gives us. Like how he calls out plenty of fitness TH-camrs that just bombard you with huge words you’ll only hear when they’re trying really hard to confuse and sell a product
The only precised info one needs to hear.!
Well done💪🏻
Sean man always an excellent video with excellent content love the no bs approach it's refreshing to hear the truth👏👌😎
Thanks! 💪🏻
This is a great channel.
Thanks man
this just makes so much more sense. thank you. I've always shied away from muscle building because of the overload of information. i just started walking 3 Miles a day to build up a routine 2 months ago and now I'm incorporating weight training at home. i signed up for your program so I'm hoping to get more great info. thank you again! -Joe
Greg’s yelling makes me cry.
“I sometimes drink 3, 4 shakes per day”
Oh god
You know he's shitting 3 to 4 times a day lol
@@dravenbbs66 but those big protein dumps require a great effort. Hence enhancing the calories out theory...
fart machine
I bet his toilet it’s looking really buff from swollowing all them protein shit shakes. 😊
I gained 4 lbs when I heard him say that.
Sean is extremely knowledgeable! I appreciate this free content.
I just want to say that I love your channel, fantastic advice!
Thanks for the solid advice, like your style where you're just straight forward and lay it simple so people can actually get the point. Think I'm still in the newbie phase in the gym as it seems I'm gaining strength while losing a bit of weight. I was getting worried about having to make an very specific diet to keep gaining strength but is good to know I don't have to overstuff myself with chicken breast and things other people suggest.
I’ve stopped trying to measure my macros and went with the common sense way, just like Sean says just get enough in per meal and watch what you’re eating, I’ve did this to lose weight and maintain muscle this year, I am now in a reasonably good shape now and a lot stronger than what I was 10 weeks ago. I know that I’m doing it right because I’m not fatigued or hungry all the time.
This is hands down the best fitness channel on TH-cam. Thank you.
Simple and honest. Great work 👍🏻
The biggest thing is that nothing has to be perfect. I've been on a weight loss journey for 11 months, starting at 335 and am now at 256 and not once have I felt like quitting just taking it slow and not counting every single micro. Yeah it's slow about 69 pounds in almost a year but every diet I've tried to be perfect on I quit in a couple months
Thanks Sean, as an older guy (62) I notice that most people who train with weights, even pro bodybuilders do their reps way too fast & real sloppy. From my experience it is a formula for injury and joint problems and not as effective. Maybe you have covered this before, but it important I believe, especially for us older people. Appreciate your vids.
Yep, many people let the weight control them rather than the other way around
Finally, real science, no BS explanation. Thanks Sean. You rock buddy!
This is so good and helpful. No BS, simple, real, and manageable. Thank you!
Thank you for this video. It's reassuring to know that I've basically been doing everything you said. I keep nutrition very simple just chicken carbs and veggies. The only difference is that I usually eat more protein than necessary (like 1.2g of protein per bodyweight pound) and only eat about 2 meals per day. But as you said, I'm still able to make good steady progress this way since I've lost about 4 pounds of bodyweight and gained a little size in my muscles after just 2 weeks of training and dieting.
How's it going?
Lol love that Thomas D burn. So true too.
Thank you so much from someone who is new and looking for a good guide on how to do things the right I look forward to seeing you grow and some of us with you :)
I'm so happy that I bumped into your account. Great content, very helpful 👏🏼