The Only Diet You'll Need: The Balanced Macro Diet with Evan Centopani
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- เผยแพร่เมื่อ 27 ก.ย. 2024
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Getting your plan started tends to be the hardest part for any bodybuilder. Where should you start? How much should you eat? What's the baseline caloric intake? Evan Centopani gives a crystal clear explanation on the easiest way to start a new program in his latest article, “The Balanced Macro Diet.”
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YES FINALLY some more evan , most humble down to earth guy
I was just thinking yesterday "where is he going to upload a video?".Seems the answer to that was "In 3 hours"
When is evan gonna talk about steroïds?
Near-dead-experience I’m waiting for the steroid edition 😂 He did speak to Dave at RX muscle on it when Dallas passed away.
Near-dead-experience When he is done making money from sponsors
Creamed my new pair of Gildans as well.
Evan Centopani = QUALITY!
+1 !!!
I will ALWAYS watch Evan videos! Great guy.
The simplest and most rational diel plan I have ever heard of. Thank you very much Evan Centopani.
Evan is such a humble human bean
so cute! Human bean... Nice pun
Not in the am please...
PISSENING
hahahahaahha
Hhahahahaha this made me laught out loud in 2am in morning
please give this man a food network show!
Ivan Sestak Its time
Himjyoti Goswami agreed!
Agree
Hell yea!!
Yea..
Best nutrition guide I've ever seen.
Thank you Evan.
Not eat 8 meals a day? IM ON MY 14TH MEAL WHATEVER IT TAKES GOD DAMNIT
RIP goddamnit!
This..... got me.....lol
whatever it takes
right babe?
14? you are not eating enough! im eating 25 meals and basically carrying a dumbbell wherever I go! whatever it takes! RIP CHAMP
This man makes more sense than anyone I’ve seen in 30 years clear understandable what a great Great channel and a great guy thank you
Oh my God, a new Notification on my phone of Evan's. Thank u Jesus.
At last somebody breaking down all this info simply without confusing the hell out of you. Great channel big guy 👍
One the best vids you guys have put out.
Evan is a professional eater! I use his pancake recipe 3 to 4 times per week! The way he explains food intake is so simple! Please keep bringing these video's!
Finally some new vid by and with evan centopani !!! Cant get enough, greetings from germany !
Huge like for Evan
The most sensible person in bodybuilding. No keto, no eliminate all fats diet. Good shit
DO MORE VIDEOS WITH EVAN. This guy has been more help to me than anyone on the explanation side of things during my journey
Evan Centiopani is generous sharing info like this free on nutrition. Most others with status try to sell their plans and make money off it instead of just spreading knowledge. You da mane Evan
This is TOO PERFECT AND VERY LOGICAL!!!!!!!😀👍
Evan is real AF! Much respect.
finally evan
Evan - Thank You - This was so easy to follow. Peace Brother...
Evan is genuinely such a humble and really smart guy. I really enjoyed watching all of his meal prep videos / and other related stuff.
More from Evan Please!!!
So so much clear and easy to understand
Fantastic video! Covered all the basics very well.
All noobs should watch this.
Even those in the game for several years can still learn something new from Evan.
I for one have never heard of farina!
farina in italians means flour
My favourite body builder Evan
Holy shit. He REALLY simplified it.
I ask this on every video, for those who dislike this, can you give a reason why? This was straight facts and was right on with the title
Evan is the dopest dude on animals roster
FINALLY Evan content
DAMN finally makes sense. Gonna give this formula a shot, but knock the carbs to 1.0 gram per body weight, just because I know my body with carbs. Thanks Evan
i love this guy best guy to have on animal man such great info and so genuine.
Best video for anybody looking for guidance. This is the foundation. Evan I been watching for years and your always on point! 👍🏼 I’m only up I-95 in RI maybe one day I’ll meet ya
Been following Evans advice on meals for a cut, and it's solid quality advice. Still retaining my strength and explosiveness while getting leaner.
I went on ketosis back in like 09. It was all because of Evan. Seems like he's always been a little ahead of the curve with his diet. Great video very logical and helpful advice. Thanks to Animal and Evan, great stuff.
if you adding sugar to oatmeal add cinnamon… cinnamon will further slow the absorption of sugar 😊
Evan is a true nutrition guru.
Incredible video Mr.Evan Centopani thanks for sharing your knowledge 💪
This vid is sooo underrated
Glad your back! Relly do like and use the videos.
Great info as always bro
Love Evan’s videos!! This one and both the lean and gain 12 item videos!!
Great explanation!! Thanks
That was the most educational video ive ever watched
Yea i agree he has actually pretty good videos !
Thank you for this information
I also agree with the 1:1:1 macro split. I personally like a bit more carbs but just eating whole foods gets me around 1:1:1
Thanks man you answered most of my questions
Thank you so much man I really needed to hear this and figure out my diet
I love you Evan, -Nohomo. But forreal, your vids about nutrition always make everything fall into place and actually make sense.
I wish you get back into youtube on your own channel aswell dude, that was some quality content! Respect.
Thanks Evan, from England, just subscribed, very inspirational......
Finally someone who isn't afraid of a little sugar and still eats actual veggies!
Excellent advice. Thanks man
Awesome nutritionist
Evan want to thank you for the good information, a lot of guy's in the gym who looks buff don't even want to make eye contact
Thank You Even
Hey Evan just subscribed!! Watched a lot of videos featuring you but I love your outlook on food and your attitude!! And this video just cleared up soooo much for me thank you
Great guy! The only thing i can’t relate to is the Apple. Apples are just great
Very simple and informative nutrition video, thank you.
Evan ignored the my biggest love... peanut butter!
Great video, keep making more :)
Thanks 4 the Tips.
Very informative Evan, thank you, and keep it up!!
Perfect! Thank you so much Evan for the informations
So simple, yet so effective. That's how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance
Excelent vídeo! Evan is the man !
The realest in the game 🙌🏾! I salute you!
Brilliant and simple
please make more of this!!! :) Thanks
I LOVE Evan and his down to earth approach. But I think his protein recommendation is very high for the "average" bodybuilding enthousiast.
Jurjen Bavelaar youre absolutely correct. The average lifter, who is typically natural, doesnt need that much. Natural vs steroid eating is the one place bodybuilders never touch on, and its silly.
It's way too much. Maybe if you're on steroids, otherwise 0.8 - 1 g / lb of bodyweight is more than enough
Agreed! However, if you're severely cutting calories. Higher protein might have merit for satiety reasons.
For sure, it's a shame!
zdubz I personally recommend this;
0.82 grams of protein per lb of bodyweight. At LEAST 20% of daily caloric intake from fats. The rest of your calories may be protein/carbs/fat, whatever you prefer.
And, I use 15 x bodyweight in pounds as a ballpark estimate for maintenance calories. Track your weight and adjust if needed.
If you want to lose weight (fat not muscle) don't diet too hard -> aim for a pound per week to max 1% of bodyweight per week.
10:48 Brian shaw like: hold my Montser mash I can do that
The only guy you need to watch for advice about bodybuilding!! Mike O Hearn as well
Evan, what is your opinion on increasing Salt in diets? Specifically mineral rich salts (himalayan or red man's real salt)
Specially diets of athletes. I havent had a chance to read The Salt FIx, but I'm curious if you personally have done any research into increasing salt in your diets. I personally have just watched a few videos on the subject but noticed that having 1-3tsps of salt before a work out really does help my performance (running).
Excellent
After Ronny second I saw humble personality big fan bro
Thanks Evan I will try it!
Gotta try this 1:1:1 setup for a while
This is a great video! You are awesome!
I’ve probably watched this video 15 times already
Bruh u the GOAT. Thank you for this!
You have videos like this on a workout routine ?
God bless you man
Evan is the FUCKING MAN!!! 💪🏽
Super helpful!!!
Love Evan, awesome guy.
if you go to Google and type in something like "How many grams of protein in an ounce of chicken breast" you get a fairly accurate return of information that you can then plug into Evan's formula that he talks about in the beginning BW x 1.25g = total protein
Yup no more TDL keto videos for me this was perfect
Good job bro
Great info much needed! Thanks brother, btw what BMR App were u using ?
Swole daddy droppin that knowledge 😂
Instead of milk or water in your protein shake use cola or ginger ale they both have dextrose.
Very helpful, thanks. I need to cut down on eating apples
If I close my eyes, Evan kind of sounds like Brian Shaw
Hey Evan, I’m a huge fan and always love these nutrition videos because you’re pretty much the only bodybuilder who discusses it in depth and the significance of proper nutrition.
That said, my only question is, 1.25g x body weight OR lean mass? Imagine for example if your typical dude is 20-50 pounds overweight. Wouldn’t this be too many calories in the grand scheme of things? Just a question and a curiosity.
Thanks again dude.
Exactly you should always use your lean body mass estimate when calculating macros
Love this guy
Thank you for the valuable information Evan I've been going to the gym for years and people have been telling me I have such great mass i would look insane if I cut down and I think this will finally be the starting point that I need to do so.
Lots of love to u Evan
I like Evan a lot but even 1.25g per lb is still very high based on the relevant data. Obviously if you prefer that or want it for satiety reasons I get that, but anyone not taking gear even dieting doesn’t need that much for a sufficient amount.
Michael TigerTrue, 0.8-1g per lbs of body weight is the safe range for natural lifter.
Captain Mantastic if you’re referring to lbm then that makes sense, but actual bw even 1g per lb is on the higher side based on the current data.
*Captain Mantastic*
Not sure why you're saying "nope" etc. Evan didn't use lean body weight, he used body weight and 1.25g per lb of body weight is high.
ARNOLD said himself 1G per LB of body weight was his recipe
I agree, every one is different and processes things differently. But unless your on gear theres NO WAY you could successfully burn off/adequately use all those macro and micro nutrients. Anyone natty is better to stay around 1g per lb or less. Youll just be a bloated mess if you eat that much and arent on something. People seriously dont understand the massive difference it makes in your body regulation. Not just training, your an eating/processing machine on gear. The only people ive seen eat and process more is like Brian Shaw And Thor lol.
Ur vids so informational
Evan, you mention Kale, what about the other Greens, like mustard, turnip and Collards? I know they can have a distinct taste that's more spicy than Kale, but if they are cooked the same way, do you think the nutrient benefits are close to the same?
The one big problem is the randal cycle ( it seems the body has problems using carbs and fat ingested at the same time as energy)