💪 Important Reminders: 1) Sign up for your FREE custom fitness plan: www.SeanNal.com/custom 2) Get my science-based supplements: www.RealScienceAthletics.com (Save 15% on first order with code TH-cam15) 3) Follow on IG for more daily tips: instagram.com/sean_nalewanyj
A lot of people don't seem to get this but building muscle is an extremely energy intensive process i.e. it takes a lot of calories to build every gram of muscle and a lot to maintain it. You absolutely need to eat a lot of carbs to readily supply this energy. Fats and proteins go through a long process to be converted to glucose and the yield is low so...good luck building muscle on a low carb diet. This is perhaps the most important reason you lose muscle if you don't eat enough. Your body simply doesn't have the energy to maintain it. Extracting energy out of the muscle is only a by-product of starvation NOT a cause of it.
Yeah, tell that to bodybuilders of the golden era which was basically high fat, high protein, low-medium carb approach to bodybuilding. Yet, they all looked massive.
This was great, I have been researching "is pasta good for you bodybuilding" for a while now, and I think this has helped. Have you ever come across - Piyandon Acclaimed Prepotence - (do a google search ) ? It is a smashing exclusive product for discovering how to say goodbye to your embarrassing manboobs minus the headache. Ive heard some super things about it and my mate got amazing results with it.
Dude I watched all your videos in 2 days and this is the last one but your knowledge is beyond those who focus their channels on drama and subs.You are awesome
Jeff from Athlean X is good too mate if you like no bullshit straight forward health and fitness. You've probably already heard of him I suppose but just in case check him out.
Except he doesn't know shit about carbs and just vomitted broscience in your face. You respond with, "thank you sir, may I have another." Read my comment above. In one paragraph I provided 20 times the info that he did.
+Fake news,fake tits,real aliens,real sad. - he has pretty biased opinions on proven shit like Keto and Intermittent fasting but I like his channel for good workout/exercise information.
This is exactly right and so simple to understand IMO yet a lot of people don't seem to get it. Bodybuilders are so focused on their macronutrients, they forget about the important stuff: micronutrients. If you want to make some REAL gains (and fat loss) you should be focusing on your micronutrient intake. Vitamin A, Vitamin D, Zinc, Magnesium, Manganese, and Iron are especially important when it comes to muscle gains and fat loss. I'm a firm believer the body is a natural healer and if you supply it with all the shit that it needs then the gains will come in naturally and the fat will also go away at the same time.
You can just take them in supplementary form though calorie free ? Also fat loss is from calorie deficit, no micronutrient is just gonna magically melt body fat
If I'm going for weightloss I make whole boiled potatoes my carb choice. Nutrient dense, high volume, moderate fiber, tons of electrolytes, and is ranked #1 on the satiety scale (how filling a food is vs how many calories it is). I add some hot sauce and seasonings/spices which add flavor without any added calories. I drink milk for protein with it and to help wash the potato down. Alternatively I'll just boil potatoes in a little rich stock and eat the potatoes and stock since the stock adds flavor, nutrients, protein, and almost no calories. Potatoes are insanely nutritious and extremely low calorie for their volume if they're boiled and if you leave the skin on.
Im on a weight loss plan and high GI vs low GI carbs do matter a lot. Keeping insulin level stable, and avoiding spikes makes the diet sustainable. The brain likes high GI carbs and if you give it some, it will want more resulting in a struggle, having to call upon a lot of will power.
Many people say they struggle to eat 0.8g of protein per lb of Bodyweight, but I could easily eat 2g per lb if I wanted to. My problem is I end up eating too much fat when I try to stay under like 90g/day and I’m 50-100g short on carbs and usually don’t feel fully energized during my workouts
Don't compare a knowledgeable physical therapist with a broscience guy that doesn't know that there are different carbs that metabolize differently. He's too lazy to google and Jeff has spent his life learning PT.
Really informative Sean! Been struggling lately as I consume all my proteins fats and calories but carbs are still 100-150g off being complete for end of day.
Hope you guys found this helpful. Don't forget to take my physique quiz at Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level. You can also check out my new sports nutrition line over at www.RealScienceAthletics.com which offers 100% evidence-based supplements you can trust to maximize your muscle building and fat burning results. (Use coupon code TH-cam10 to save 10% off your first order) Thanks for watching and see you in the next one!
Sean Nalewanyj hey Sean, thanks for the video. I was at 206lbs and lost weight very quickly on a ketogenic approach last year. Went down to 150lbs, and was lean, but caught myself just in time when I was starting to get skinny fat. Keto made my strength go down a lot in the gym, and I had a lot of issues lifting with intensity. I switched to flexible dieting early this year and my strength went way up. Problem is, I know it’s a calorie equation mostly, but I think my body just has a very hard time losing body fat with a higher carb approach. I notice that I am strong, but at a crawl with fat loss. I’m thinking of replacing my rice for cauliflower rice or lowering my carbs again. I just don’t want to remove them completely again or I will get strength issues again. Point I’m making is I wonder if some people just do better with weight loss with keto than others. Who knows!
Not exactly "a carb is a carb" because not all carbohydrate is all converted in glucose. Sacarose (simple sugar) is the combination of two carb molecules: glucose and frutose. Your body can't convert frutose directly in glycogen as does with glucose. So, sacarose in general is the worse source choice for sugar. So sweet drinks, ice cream, regular cookies, are no good also.
idk why u dont got lot of subscribers, i always watch hodgetwins, buff dudes, elliot hulse and many more, and i always end up to ur video sean,.i like the straight to point answer.,keep it up.,idk what to do if u dont do any videos.,thanks a lot!
If am wrong please correct me Sean. People actually don't choose what to eat. I mean we get fat because we get high fats and carbs together. If we don't count protein we must make a decision between carbs and fats. Variations 1- Protein stays the same , high carb, low fat "healthy"(not less than 50gr for our hormones ) 2- Protein stays the same , low carb, high fat If we do one of those everything is ok , you can eat bread, no sugar pancakes , wraps shortly what people actually say that are bad carbs. Just track your calories and macros. That's it ! Regards ;)
Hey Sean good stuff as always. Can you make a video covering the keto diet? I've heard a lot of good things about it and wanted to get your take on it. Thanks!
Can I just get my carbs from fruit, vegetables, corn, legumes and sometimes oatmeal? Since those are minimally processed. Do I still need to eat rice, noodles and bread?
Good luck trying to eat 3g/kg or plus without cereals. If your problems is the glicemic index, pair with proteins to lower it, and rice is actualy pretty solid for your health, not much carbs per g
@@davyddocarmocabral2989 thanks for the tips. Yes I have been watching more fitness nutrition videos. They also recommend ending protein with sugars/carbs to reduce spikes so I'm eating carbs again just not as much as I used to.
Hey Sean, thank you SO much about all that info, but i got a Q. Well 2 actually 1. What if im taking a multivitamin supplement? Can i be more flexible with my diet (not totally IIFYM but more flexible) since i get lots of micros from the multiV? 2.Is honey a good postwo carb source? Spread in white bread or a white flour tortija, since they both have high GI. And a scoop of whey ofcourse. Thanks!
I'd still recommend the 80/90% "clean" figure despite using a multi. Honey is fine - it's not "good" or "bad" - there is no necessity for high GI carbs post w/o.
so for example if i dont feel like eating my rice meat meal because its way too filling, could i in theory eat my breakfast again, i can always get oatmeal and eggs down, just wash it down every morning
Sean, why is it important to uptake micronutrients via whole foods rather than simply getting the vitamins you need through multivitamins or other supplements?
There's no hard consensus on multis as to how much is exactly absorbed, if the benefits are equal to whole foods etc. I still use one but for me it's just nutritional insurance and not something I rely on.
Carbs are broken down into glucose except for fruit. Fruit is broken down into fructose which does not get stored in muscle as glycogen. It gets stored in the liver so is not that helpful for muscle growth.
Next day potatoes will power weightlifting. Plus help microbiome for good moods. Kale smoothie with stevia. This keeps cravings calm. Make a blender potato sauce with blended seasoned veg: zucchini, spaghetti squash, carrot, bell pepper, serrano, radish, celery, cucumber, broccoli, salt, stevia (Over steamed cabbage, potatoes, zoodles) When you want to take some fat try Barleans cold flax oil or quality greek olive oil. Muscles grow with resistance. Focus on that not excessive protein.
you should choose your carbss carefully because there are carbs that take less time to get into your blood and others will go straight into your blood excellent video keep going
Why does everyone suggest eating fiber? its literally the only thing that the body does not break down. Also starches are only absorbed after we break the starches down(cooking). So in nature we would try to remove part of the plant that cannot be absorbed.
What about the very old argument of fruits vs starches? Lot of people say fruits replenish only liver glycogen while the starches replenish muscle glycogen. So you can't have the bulk of your carb intake from fruit... is this true? 40-50% of my carb intake is from fruit...
Think of fruit as right now energy. Starch is great for muscle glycogen, or your stored cell energy. Starch turns to glucose usually, 80% of which is stored in muscles ect, fructose is 80% stored in the liver. If you eat a lot of it and don't burn it, significantly more will be converted to fat. Spread your fruit out and or eat it mostly before or after exercise. If you dont think you will burn it in a few ours, go for starch.
I wonder if I can write a question here: I'm interested in building a classic. My question is, are there any weighed ab exercises I can do to build abs yet maintain a slim waist?
I eat 1 banana a protein shake, pasta and tuna and 2 egges after my workout of cours not all at the same time, is this good for bulking up , please respond? ??
thanks bro. I am 420 pounds and have been lifting for 2 years. I lifted hardcore and ate what I wanted anytime. Recently, I have began to cut all fat from my diet and invest in nuts, salads, lemon juice, milk, rice, or low fat beef jerky. In 4 days people say I appear to have lost 20 to 40 pounds
Hey Sean, for a six day workout week with over an hour to train what type of schedule would you recommend? I was thinking Chest/Tris, Back/Bis, Legs, Shoulders, And last two days always rotating between large msucle groups. Ex Chest, Legs & Back. Thanks!!!
Sean Nalewanyj Okay thats perfect, Thank you so much. Your content is amazing. Definitely buying your book very soon that way I know how to go about doing Push/ Pull workouts and I'm not just throwing random stuff together.
One point worth mentioning for those with food addiction issues. Anything high in sugar (chocolate, sweets, cookies etc) are a trigger. One bite of chocolate and 1 hour later you're eating a whole tub of ice cream. So theres a mental component to include for some people.
Ok, you didn't really specify how any of these micronutrients that you may/may not get from carbs helps in muscle building in any way.... And who's to say that the same micronutrients aren't already attained by the protein sources and vegetables that I eat.
If you have low carb low protein you workout low energy recuperate no muscle gain average 50-60% carbs 25% protein 15-20% fats next calories per day how much you burn
Does it need to be 100% whole grain bread? the closest i can find to wholegrain bread is "burgen wholegrain and oats" which has 9p 4f 25c and 6 fiber per 2 slices is that a good choice?
Hey my Uncle said that pasta and potatoes are the only carbs that would make me gain muscle most effectively, but I don't eat those food, however I do eat oats, sweet potatoes, beans, lentils, chickpeas, brown rice and white rice. Can anyone explain anything about that?
Great vid. But high Glycemic Index simple carbs have their place. After a 5 mile hike, gummy bears would be a much better option than something like sweet potatoes (complex/slow digesting). Gummy bears would provide immediate Glucose. Input?
It does matter, though. There's enough sugar in one Coke to shut down one's immune system for the whole day. I gave up Cokes and improved my diet. Used to have colds and flu constantly. Haven't been sick, not even a headache, in years now.
I want to make a good food schedule for myself but i dont know howmuch of each macro i should take.. im 76kg, 1.86cm and id like to go up to 80/82kg. Could you tell me how much percent of protein/carbs/fat i have to take?
It's not that carbs are turning into muscle, it's the energy needed to actually do the muscle building. The protein ( amino acids) can't just be used to make into muscle if there's no energy there to do the building. If you don't have enough carbs then you body with use the protein (and fat) for energy instead of using it for muscle growth.
I just wanting say I love you no homo.just saying you have helped me so much you have no idea I feel like a owe you money for all your advice.your great person I wish you the best in life.
From the first sentences, you were already wrong my guy All carbs are not broken down into glucose, fiber is a type of carb isn’t broken down into glucose ;)
So wouldn’t sugar, a multivitamin, and fiber be the same thing. No one really answers why a simple sugar, full micronutrients from vitamin supplement, and fiber supplement doesn’t do the same thing.
You cannot put fruit in the same category as candy...unless it is juice. Candy is poison, and is does dependent, much like alcohol. A tiny bit is fine, but it becomes significantly more dangerous with each gram. Just don't eat more than 5 to 10 grams of refined sugar. But feel free to take in as much whole fruit as you want, especially if you are about to, or just did exercise. Fat also contributes to insulin resistance, so lots of fat amplifies the negatives of all carbs. That is why low fat works. Insulin works better if you have low fat intake. Insulin is needed to put glucose in cells.
How do you make quinoa edible? I'm constantly failing in the cooking process. I cook it by roasting it first than add some water and a little spice. Can someone help out?
quinoa cooks alot like rice with the exception that it doesn't need as much water as rice. you can go 1 cup quinoa and 1 cup water or 1 cup quinoa and 2 cup water let it boil in the pot then reduce to simmer at either 2 or 3. does not take long and it'll be nice and dry and very fluffy.
segason6 boil it like you would with rice, put it into a pan with seasoned water, bring to a boil, dont worry about what quantity of water, cook for (12-15 mins) then strain it through a sieve to get rid of excess water, also
Why not buy a Mockmill and get your whole grain, almost all B vitamins, Vitamin E, extra protein AND carbs in anything and everything carbs whether it be bread, cookies, pancakes, biscuits, rolls, or donuts. It’s very high in fiber. It is a known fact that the more carbs you eat the higher the thiamine requirement.
hey sean i don't have 6 days a week to use ppl twice a week i have 5 days and im doing ppl 5 times a week for example week 1 push pull legs push pull off off week 2 legs push pull legs push off off so hitting every muscle group ever 3-5 days is that good amount of frequency ?
+Sean Nalewanyj Thank you i have on more question do you do front and side delt on push workout and rear delt on pull workout because rear delt is a pull so i was thinking about doing my seatd db shoulder press + side raise on push day and rear delt fly on pull days
Great video, just curious about simple carbs. Like gummy bears.... if you are eating gummy bears at night i feel your gona spike insulin levels and if your not training or using them carbs the get stored as fat. Where as a bowl of oats at night yes there carbs but the GI is a lot lower and wont spike insulin as much and they are slowly absorbed into your system so not as much gets stored as fat.. Am i on the right track or completely wrong. thanks Sean
+Sean Nalewanyj I had an inguinal hernia 7 years ago and I have been lifting for a little over a year and if I don't wear the hernia truss, I get some pain in my lower abdomen, is it okay if I wear it until my core gets stronger? You're the best man
How important is it to hit my carb macro vs. my protein and fat macros? I sometimes end up being as much as 100 grams short. Is it totally derailing potential results?
Total calorie intake is definitely the most important factor so if you mean you're missing 100g carbs and thus going 400 calories short of your daily target then yes, that's not a good thing.
No, I'm hitting my daily caloric needs still. I know it's hard to understand on here, but essentially, I hit my protein req. everyday and (accidentally) go *over* my fat req. often, and therefore, my carb req is sometimes 100 grams lower than it needs to be. And thanks for the reply btw!
@@xRockDrummah96 I’m the same - its really difficult to balance it all. When I do come up with a day to eat that hits everything perfect I work off that and then try and change the protein or fat source. I’ve heard this called macro Tetris lol
💪 Important Reminders:
1) Sign up for your FREE custom fitness plan: www.SeanNal.com/custom
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(Save 15% on first order with code TH-cam15)
3) Follow on IG for more daily tips: instagram.com/sean_nalewanyj
A lot of people don't seem to get this but building muscle is an extremely energy intensive process i.e. it takes a lot of calories to build every gram of muscle and a lot to maintain it. You absolutely need to eat a lot of carbs to readily supply this energy. Fats and proteins go through a long process to be converted to glucose and the yield is low so...good luck building muscle on a low carb diet. This is perhaps the most important reason you lose muscle if you don't eat enough. Your body simply doesn't have the energy to maintain it. Extracting energy out of the muscle is only a by-product of starvation NOT a cause of it.
Great comment. Thank you
This was amazing info man thanks.
Yeh i dont see enough on this at all
Yeah, tell that to bodybuilders of the golden era which was basically high fat, high protein, low-medium carb approach to bodybuilding. Yet, they all looked massive.
DUAL 777 STEROIDS
3:57 for those of us who want to skip the novel. Good vid though.
Jason DeRousselle I hate this guy! Never fucken gets to the point !
Anthony P relax
Never skip the novel. But TL:DR (DW?) is useful for people without much free time. Thx for posting
Anthony P watch someone else? if you don’t want additional information just pop a goog and see what the search engine serves you
This was great, I have been researching "is pasta good for you bodybuilding" for a while now, and I think this has helped. Have you ever come across - Piyandon Acclaimed Prepotence - (do a google search ) ? It is a smashing exclusive product for discovering how to say goodbye to your embarrassing manboobs minus the headache. Ive heard some super things about it and my mate got amazing results with it.
Dude I watched all your videos in 2 days and this is the last one but your knowledge is beyond those who focus their channels on drama and subs.You are awesome
Thank you! :D
Hahah I know that feeling. I watched whole BroScience channel in 1 day :D
Jeff from Athlean X is good too mate if you like no bullshit straight forward health and fitness.
You've probably already heard of him I suppose but just in case check him out.
Except he doesn't know shit about carbs and just vomitted broscience in your face. You respond with, "thank you sir, may I have another." Read my comment above. In one paragraph I provided 20 times the info that he did.
+Fake news,fake tits,real aliens,real sad. - he has pretty biased opinions on proven shit like Keto and Intermittent fasting but I like his channel for good workout/exercise information.
This is exactly right and so simple to understand IMO yet a lot of people don't seem to get it. Bodybuilders are so focused on their macronutrients, they forget about the important stuff: micronutrients. If you want to make some REAL gains (and fat loss) you should be focusing on your micronutrient intake. Vitamin A, Vitamin D, Zinc, Magnesium, Manganese, and Iron are especially important when it comes to muscle gains and fat loss. I'm a firm believer the body is a natural healer and if you supply it with all the shit that it needs then the gains will come in naturally and the fat will also go away at the same time.
Yup well said.
You can just take them in supplementary form though calorie free ? Also fat loss is from calorie deficit, no micronutrient is just gonna magically melt body fat
If I'm going for weightloss I make whole boiled potatoes my carb choice. Nutrient dense, high volume, moderate fiber, tons of electrolytes, and is ranked #1 on the satiety scale (how filling a food is vs how many calories it is). I add some hot sauce and seasonings/spices which add flavor without any added calories. I drink milk for protein with it and to help wash the potato down. Alternatively I'll just boil potatoes in a little rich stock and eat the potatoes and stock since the stock adds flavor, nutrients, protein, and almost no calories. Potatoes are insanely nutritious and extremely low calorie for their volume if they're boiled and if you leave the skin on.
Im on a weight loss plan and high GI vs low GI carbs do matter a lot. Keeping insulin level stable, and avoiding spikes makes the diet sustainable. The brain likes high GI carbs and if you give it some, it will want more resulting in a struggle, having to call upon a lot of will power.
You are amazing Sean, each of your videos is a mini-seminar.
Once again, thank you very much.
Appreciate the feedback!
Whose here in 2023 trying to become a healthier version of themselves?
💯
Many people say they struggle to eat 0.8g of protein per lb of Bodyweight, but I could easily eat 2g per lb if I wanted to. My problem is I end up eating too much fat when I try to stay under like 90g/day and I’m 50-100g short on carbs and usually don’t feel fully energized during my workouts
You are like Jeff Cavaliere's brother, Natural, trustworthy and very helpful, thanks for the videos :)
lol thanks man.
Don't compare a knowledgeable physical therapist with a broscience guy that doesn't know that there are different carbs that metabolize differently. He's too lazy to google and Jeff has spent his life learning PT.
@@travisera1 If I'm not mistaken, you're talking about the " Breathing is killing your gains" guy...
+Bethesda Boy which one is the broscience guy?
Jess is natural other than the loads of TRT he stays on
you're the only one that I actually know that answers to all the questions your the best man
Thanks man !
"A carb containing food is not a carb containing food". Allright, got you, thanks
Really informative Sean!
Been struggling lately as I consume all my proteins fats and calories but carbs are still 100-150g off being complete for end of day.
I’m always off too :/ I did keto for so long I feel like a carb virgin lol
Wow. Sean from 7 years ago.
Exactly what I was looking for. Thank you for making it so simple and straight forward. 👍
Hope you guys found this helpful. Don't forget to take my physique quiz at Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level.
You can also check out my new sports nutrition line over at www.RealScienceAthletics.com which offers 100% evidence-based supplements you can trust to maximize your muscle building and fat burning results. (Use coupon code TH-cam10 to save 10% off your first order)
Thanks for watching and see you in the next one!
Can you eat legumes at night?
Sean Nalewanyj is white rice ok after working out?
Sean Nalewanyj hey Sean, thanks for the video. I was at 206lbs and lost weight very quickly on a ketogenic approach last year. Went down to 150lbs, and was lean, but caught myself just in time when I was starting to get skinny fat. Keto made my strength go down a lot in the gym, and I had a lot of issues lifting with intensity. I switched to flexible dieting early this year and my strength went way up. Problem is, I know it’s a calorie equation mostly, but I think my body just has a very hard time losing body fat with a higher carb approach. I notice that I am strong, but at a crawl with fat loss. I’m thinking of replacing my rice for cauliflower rice or lowering my carbs again. I just don’t want to remove them completely again or I will get strength issues again. Point I’m making is I wonder if some people just do better with weight loss with keto than others. Who knows!
Not exactly "a carb is a carb" because not all carbohydrate is all converted in glucose.
Sacarose (simple sugar) is the combination of two carb molecules: glucose and frutose. Your body can't convert frutose directly in glycogen as does with glucose. So, sacarose in general is the worse source choice for sugar.
So sweet drinks, ice cream, regular cookies, are no good also.
Nerd
Thnx for this info
Since when has sweat drinks, ice cream and cookies ever been good for you???
come on common sense dude :/
I eat cake for my carbs, very healthy I hear.
Are you Kevin?
Do whateva da fuck you want do
SHUT UP BITCH
Cake is not healthy dumbass
get out of da way
idk why u dont got lot of subscribers, i always watch hodgetwins, buff dudes, elliot hulse and many more, and i always end up to ur video sean,.i like the straight to point answer.,keep it up.,idk what to do if u dont do any videos.,thanks a lot!
A lot of his opinions are bullshit, thats why.
Some channel guys just promote products rather than share useful information. But here you get a Million Dollar knowledge
Potatoes Potatoes Potatoes!!! 🥔
Pass-Ta
Great video as always brother. Very informative, yet concise and understandable!
Thanks a lot Scott, appreciate it.
Why hasn't there been a new video here since late last summer 2023? 😢
I know micronutrients are important for health in general but how important are they for muscle growth specifically?
EXTREMELY important. You can’t even recover or perform as well when micronutrient deficient. Sleep quality will be worse too. Only negatives
If am wrong please correct me Sean. People actually don't choose what to eat.
I mean we get fat because we get high fats and carbs together.
If we don't count protein we must make a decision between carbs and fats.
Variations
1- Protein stays the same , high carb, low fat "healthy"(not less than 50gr for our hormones )
2- Protein stays the same , low carb, high fat
If we do one of those everything is ok , you can eat bread, no sugar pancakes , wraps shortly what people actually say that are bad carbs.
Just track your calories and macros. That's it !
Regards ;)
Comparing brown rice and wheat flour; (there is no difference)
Wheat Flour 100gr
364 Calorie
Protein : 10.3gr
Carbs: 76.3gr
Fats: 1gr
Fibers: 2.7gr
Brown rice 100gr
370 Calorie
Protein : 7.9
Carbs: 77.2
Fats: 2.9
Fibers: 3.5
Much thanks, Sean. It's now clear to me what to eat! Be blessed always.
Hey Sean good stuff as always. Can you make a video covering the keto diet? I've heard a lot of good things about it and wanted to get your take on it. Thanks!
Kudos Sean. Constantly a fantastic source of applicable and concise information 👍
Thanks Colm.
A healthy lifestyle is something you refine over time - not overnight
Can I just get my carbs from fruit, vegetables, corn, legumes and sometimes oatmeal? Since those are minimally processed. Do I still need to eat rice, noodles and bread?
Good luck trying to eat 3g/kg or plus without cereals. If your problems is the glicemic index, pair with proteins to lower it, and rice is actualy pretty solid for your health, not much carbs per g
@@davyddocarmocabral2989 thanks for the tips. Yes I have been watching more fitness nutrition videos. They also recommend ending protein with sugars/carbs to reduce spikes so I'm eating carbs again just not as much as I used to.
Hey Sean, thank you SO much about all that info, but i got a Q. Well 2 actually
1. What if im taking a multivitamin supplement? Can i be more flexible with my diet (not totally IIFYM but more flexible) since i get lots of micros from the multiV?
2.Is honey a good postwo carb source? Spread in white bread or a white flour tortija, since they both have high GI. And a scoop of whey ofcourse.
Thanks!
I'd still recommend the 80/90% "clean" figure despite using a multi. Honey is fine - it's not "good" or "bad" - there is no necessity for high GI carbs post w/o.
You got a video explaining that? Cuz i always read otherwise! Thanks!!!
so for example if i dont feel like eating my rice meat meal because its way too filling, could i in theory eat my breakfast again, i can always get oatmeal and eggs down, just wash it down every morning
Sean, why is it important to uptake micronutrients via whole foods rather than simply getting the vitamins you need through multivitamins or other supplements?
***** Very valid points (that last part is questionable) but appreciate the input
There's no hard consensus on multis as to how much is exactly absorbed, if the benefits are equal to whole foods etc. I still use one but for me it's just nutritional insurance and not something I rely on.
loved your channel bro because u all ways keep it real no bull
Thanks Sumeri!
When you mentioned gummy bears, I was literally popping some. haha
Gummy bears don't build muscle
Fatass.
Technically, gummies bears are a form of collagen. Not a bad candy compared to other candies.
Carbs are broken down into glucose except for fruit. Fruit is broken down into fructose which does not get stored in muscle as glycogen. It gets stored in the liver so is not that helpful for muscle growth.
Next day potatoes will power weightlifting. Plus help microbiome for good moods.
Kale smoothie with stevia. This keeps cravings calm.
Make a blender potato sauce with blended seasoned veg: zucchini, spaghetti squash, carrot, bell pepper, serrano, radish, celery, cucumber, broccoli, salt, stevia
(Over steamed cabbage, potatoes, zoodles)
When you want to take some fat try Barleans cold flax oil or quality greek olive oil.
Muscles grow with resistance. Focus on that not excessive protein.
you should choose your carbss carefully because there are carbs that take less time to get into your blood and others will go straight into your blood
excellent video keep going
Why does everyone suggest eating fiber? its literally the only thing that the body does not break down. Also starches are only absorbed after we break the starches down(cooking). So in nature we would try to remove part of the plant that cannot be absorbed.
What about the very old argument of fruits vs starches? Lot of people say fruits replenish only liver glycogen while the starches replenish muscle glycogen. So you can't have the bulk of your carb intake from fruit... is this true? 40-50% of my carb intake is from fruit...
Think of fruit as right now energy. Starch is great for muscle glycogen, or your stored cell energy. Starch turns to glucose usually, 80% of which is stored in muscles ect, fructose is 80% stored in the liver. If you eat a lot of it and don't burn it, significantly more will be converted to fat. Spread your fruit out and or eat it mostly before or after exercise. If you dont think you will burn it in a few ours, go for starch.
Bethesda Boy the fibre slows the absorption of the fructose down, so eating whole fruits are the best way to go.
I wonder if I can write a question here: I'm interested in building a classic. My question is, are there any weighed ab exercises I can do to build abs yet maintain a slim waist?
Maintaining a slim waist is just a product of keeping your overall body fat % down.
Look up the exercise called vacuums. It is about all you can do save lowering body fat.
I eat 1 banana a protein shake, pasta and tuna and 2 egges after my workout of cours not all at the same time, is this good for bulking up , please respond? ??
It's crazy cuz he looks much bigger here than he does now.
man u deserve more views!
Love your videos! Like how honest and well balanced you are!
Thanks John!
Wooooo!!! Sean just finished watching the video man and u answered my question I had for a long time about carbs thanks man!!!
Awesome, glad it helped.
Easy to understand. Awesome stuff!
Thanks Sean, grateful for your guidance!
Glad it helped!
Long term Tokyo resident here: two Japanese sweet potatoes in the slow cooker everyday. Taste great. Are great. Feel great.
Sounds good !
Learned a lot from this video thanks man, def subscribing
Thanks Sean for sharing this it helps out a lot.
thanks bro. I am 420 pounds and have been lifting for 2 years. I lifted hardcore and ate what I wanted anytime. Recently, I have began to cut all fat from my diet and invest in nuts, salads, lemon juice, milk, rice, or low fat beef jerky. In 4 days people say I appear to have lost 20 to 40 pounds
Hey Sean, for a six day workout week with over an hour to train what type of schedule would you recommend? I was thinking Chest/Tris, Back/Bis, Legs, Shoulders, And last two days always rotating between large msucle groups. Ex Chest, Legs & Back. Thanks!!!
I'd just do legs/push/pull/legs/push/pull.
Sean Nalewanyj Okay thats perfect, Thank you so much. Your content is amazing. Definitely buying your book very soon that way I know how to go about doing Push/ Pull workouts and I'm not just throwing random stuff together.
Great easy to understand advice. Thanks!
Thanks for watching.
I allways follow your instruction brother.. thank you....
Great straight forward information!!! You are awesome. Thanks a lot!!
One point worth mentioning for those with food addiction issues. Anything high in sugar (chocolate, sweets, cookies etc) are a trigger. One bite of chocolate and 1 hour later you're eating a whole tub of ice cream. So theres a mental component to include for some people.
the weak minded
cbappa2 Maybe, but consider many fatties lose weight and end up running marathons. Unless you've been addicted you wouldn't know.
Yep good point - that's a topic for a whole other video.
Da Do i
The only veggies I like are collard greens string beans corn turnips tomato juice(from can of tomatos) but not tomatoes all from a can.
Love this man...keep posting sir!!
Ok, you didn't really specify how any of these micronutrients that you may/may not get from carbs helps in muscle building in any way....
And who's to say that the same micronutrients aren't already attained by the protein sources and vegetables that I eat.
Good on ya mate , nice , simple & sweet info !
As usual man, straightforward yet comprehensive info. No BS. thanks Sean
Thanks Jacob.
If you have low carb low protein you workout low energy recuperate no muscle gain average 50-60% carbs 25% protein 15-20% fats next calories per day how much you burn
Does it need to be 100% whole grain bread? the closest i can find to wholegrain bread is "burgen wholegrain and oats" which has 9p 4f 25c and 6 fiber per 2 slices is that a good choice?
No it doesn't need to be 100%.
Thanks for the video Sean learnt a lot :)
Glad to hear man
Hey my Uncle said that pasta and potatoes are the only carbs that would make me gain muscle most effectively, but I don't eat those food, however I do eat oats, sweet potatoes, beans, lentils, chickpeas, brown rice and white rice. Can anyone explain anything about that?
Beaugeto William White turns out ur uncles a dumbass
Man you showing love to the yams 🍠🍠🍠 much respect.
Are rice cakes good for bulking? Or do they have too little carbs? They are 50 calories per quaker cake
Great vid. But high Glycemic Index simple carbs have their place. After a 5 mile hike, gummy bears would be a much better option than something like sweet potatoes (complex/slow digesting). Gummy bears would provide immediate Glucose. Input?
Thanks for making it Simple
I've been eating sprouted wheat berries recently. It's pretty good. Mixed on with my yogurt.
Good info. Keep it up!
It does matter, though. There's enough sugar in one Coke to shut down one's immune system for the whole day. I gave up Cokes and improved my diet. Used to have colds and flu constantly. Haven't been sick, not even a headache, in years now.
Awesome video... Thank you so much.
How many grams of carbs is too much carbs? I’m currently 25 180lbs 5’10 and workout 4x a week. My daily carb intake is currently 355g
Another great video well done
I want to make a good food schedule for myself but i dont know howmuch of each macro i should take.. im 76kg, 1.86cm and id like to go up to 80/82kg. Could you tell me how much percent of protein/carbs/fat i have to take?
Venom Symbiote 40/30/30 energy% out of carbs/protein/fat
great video! love how detailed you are without making it overly complicated.
Thanks Josh.
Now this confuses me. I always thought proteins are only source for muscles and carbs are just energy. So how can carbs turn into muscle??
It's not that carbs are turning into muscle, it's the energy needed to actually do the muscle building. The protein ( amino acids) can't just be used to make into muscle if there's no energy there to do the building. If you don't have enough carbs then you body with use the protein (and fat) for energy instead of using it for muscle growth.
Right, that makes sanse. Thank you!
Top tier content. Sub well deserved
I just wanting say I love you no homo.just saying you have helped me so much you have no idea I feel like a owe you money for all your advice.your great person I wish you the best in life.
Great vid as always so helpful!
Thx for watching.
From the first sentences, you were already wrong my guy
All carbs are not broken down into glucose, fiber is a type of carb isn’t broken down into glucose ;)
How about the effect refined sugar ,(FAST ACTING CARBS ), have on your hormones , ie insulin ?
There are three forms of simple sugars, not just one. Glucose, fructose, and galactose. A carb is not a carb.
When should i take carbs? Is that soon after work out, with protein shake?
I look at the description and the link in the description and no list of carbs so no ideas.
Hey sean... Tell me what amount of calories to cut down to reduce 8-10 lbs of body fat within a month and a half..
So wouldn’t sugar, a multivitamin, and fiber be the same thing. No one really answers why a simple sugar, full micronutrients from vitamin supplement, and fiber supplement doesn’t do the same thing.
I have a question please: what percentage of diet should come from sugars at max including fruits and candy unless sugars from fruit are always ok.
You cannot put fruit in the same category as candy...unless it is juice. Candy is poison, and is does dependent, much like alcohol. A tiny bit is fine, but it becomes significantly more dangerous with each gram. Just don't eat more than 5 to 10 grams of refined sugar. But feel free to take in as much whole fruit as you want, especially if you are about to, or just did exercise. Fat also contributes to insulin resistance, so lots of fat amplifies the negatives of all carbs. That is why low fat works. Insulin works better if you have low fat intake. Insulin is needed to put glucose in cells.
How do you make quinoa edible? I'm constantly failing in the cooking process. I cook it by roasting it first than add some water and a little spice. Can someone help out?
quinoa cooks alot like rice with the exception that it doesn't need as much water as rice. you can go 1 cup quinoa and 1 cup water or 1 cup quinoa and 2 cup water let it boil in the pot then reduce to simmer at either 2 or 3. does not take long and it'll be nice and dry and very fluffy.
dont roast it hahaha
boil it bud
bro save me! i need another recipe. I'm roasting it for about 5 min until it starts making popping noises then I boil it for 15 min
segason6 boil it like you would with rice, put it into a pan with seasoned water, bring to a boil, dont worry about what quantity of water, cook for (12-15 mins) then strain it through a sieve to get rid of excess water, also
Why not buy a Mockmill and get your whole grain, almost all B vitamins, Vitamin E, extra protein AND carbs in anything and everything carbs whether it be bread, cookies, pancakes, biscuits, rolls, or donuts. It’s very high in fiber. It is a known fact that the more carbs you eat the higher the thiamine requirement.
Love your videos man
Thanks dude
Very clearly explained. Thanks
A boiled potato vs a banana, which one is the better choice as a post workout meal to spike insulin levels?
hey sean
i don't have 6 days a week to use ppl twice a week
i have 5 days
and im doing ppl 5 times a week
for example
week 1
push pull legs push pull off off
week 2
legs push pull legs push off off
so hitting every muscle group ever 3-5 days
is that good amount of frequency ?
That's totally fine yup.
+Sean Nalewanyj Thank you i have on more question
do you do front and side delt on push workout and rear delt on pull workout
because rear delt is a pull so i was thinking about doing my seatd db shoulder press + side raise on push day
and rear delt fly on pull days
Great video, just curious about simple carbs. Like gummy bears.... if you are eating gummy bears at night i feel your gona spike insulin levels and if your not training or using them carbs the get stored as fat. Where as a bowl of oats at night yes there carbs but the GI is a lot lower and wont spike insulin as much and they are slowly absorbed into your system so not as much gets stored as fat.. Am i on the right track or completely wrong. thanks Sean
This post will explain it: www.SeanNal.com/articles/nutrition/eating-carbs-before-bed.php
Sean what do u think of wearing a hernia truss while lifting
Please answer
If you have a hernia then yes, if not don't bother with it.
+Sean Nalewanyj I had an inguinal hernia 7 years ago and I have been lifting for a little over a year and if I don't wear the hernia truss, I get some pain in my lower abdomen, is it okay if I wear it until my core gets stronger?
You're the best man
How important is it to hit my carb macro vs. my protein and fat macros? I sometimes end up being as much as 100 grams short. Is it totally derailing potential results?
Total calorie intake is definitely the most important factor so if you mean you're missing 100g carbs and thus going 400 calories short of your daily target then yes, that's not a good thing.
No, I'm hitting my daily caloric needs still. I know it's hard to understand on here, but essentially, I hit my protein req. everyday and (accidentally) go *over* my fat req. often, and therefore, my carb req is sometimes 100 grams lower than it needs to be. And thanks for the reply btw!
@@xRockDrummah96 I’m the same - its really difficult to balance it all. When I do come up with a day to eat that hits everything perfect I work off that and then try and change the protein or fat source. I’ve heard this called macro Tetris lol