Please watch the entire video and add additional info in the comments below :-) 1. Protein over everything (0:35) - When adjusting your diet make sure its sustainable - 2g per pound of bodyweight may steer your diet in a direction that might burn you out - Focussing only on protein can lead to a focus on processed foods which may have high protein but are otherwise unhealthy - Life's supposed to be fun, don't turn down that invitation to that italian dinner 2. Not enough protein (1:57) - Protein enhances muscle growth and regeneration - Beginners: ~100g Experienced: ~120-140g - Good protein Sources: Grass fed beef, eggs, poultry, chicken, tuna, tofu, salmon, lentils, nuts, skyr
3. Collection of Supplements (2:44) - Supplements do not guarantee results w/o effort (although I made some very good experiences w/ creatine acoompanied w/ some hair loss :/) - Supplements are not a substitute for a balanced nutrition and regular workouts - Protein Shakes duh - Vitamin C, D, Zinc, Magnesium
4. Not enough hydratiton (4:17) - stay hydrated my dudes 5. Liquid Calories (4:55) - If you want to get lean, getting rid of liquid calories can helps - I've yet to meet someone who feels more alive after a 500kcal Frappucino 6. Go too restrictive / Either Super healthy or super dirty (5:54) - as mentioned under 1.: Your diet and workout plan have to be sustainable - only then are you going to stick to it, see "The 7 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These) by wanhee" for reference - I hereby give you permission to enjoy the muffin and ramen if you've earned it ;-) 7. Go too dirty (7:12) - Dirty bulking may work but if you go too far to the dirty side it will may throw off your health markers
8. Muscle over Health (8:38) - A nice body is the icing on the cake - I know this sounds pretty mainstream but do it for yourself, not for the grills. Work out and see what you are able to accomplish. - wanhee will admire you for your gains
Eckhardt Tolle: "If you're not accepting, enjoying or enthusiastic about something it is a sign that you're coming from the wrong place." (Disregard this if everything feels pointless to you - you need to start somewhere and can't wait for inspiration) Thanks wanhee for making these videos.
Out of all fitness influencers I've watched, I have not observed anyone that talks enough about general well-being and mental health like you, genuinely transparent and relatable. Great job man, glad I descovered your channel.
I think I found a brother who would be there with me in my health journey throughout my life. Subscribed you instantly! This means a lot to me. Thank you brother
I (M) just turned 26 and it's like I've just woken up. The principals you teach in your videos are so useful and if younger people can understand these ideas earlier, you will be so much happier. I understand it is often useful to make mistakes to learn, but this channel is a genuine cheat code in cutting through the bullshit. Sustainability is everything. 80/20 rule is a fact of life. You are not an elite athlete, stop acting like one.
I've been watching your videos for a couple of days now and you are the only influencer who creates qualitative and truthful content, unlike these tiktok "influencers"
Thank you so much for making these videos. The advice you give is scientifically accurate and leads to a healthy and happy life and you are a great person for sharing all this knowledge. Greetings from Spain 🇪🇸
I def cheat on my diet, never enough to straight binge or quit entirely though so i hope that’s what you were getting at in this video. What i took from this was as long as we are mostly clean we can indulge from time To time that way it makes it easier to continue this lifestyle. Also i agree for anyone reading and watching this do not drink your calories it is a waste
This is what we need. No bs, straight to the point. I used to worry about my protein intake but nah bro i'm good. I train a lot, like 5 times a week but i'm consistent with it. In the last year I gained some weight but I also gained muscles. To be honest I ate whatever I could at given times since I also work a lot. My meals generally include fish, rice, chicken, beef, a lot of vegetables. I use protein whey + creatine but only 3 grams of it because it helps me saturate my muscles easier. One thing I would add is cardio! Just do not listen to ppl who tell you that you don't need cardio, so either walking, an easy running with some sprints here and there, bicycle whatever you like just do it. The key is finding balance between literally everything. Balance is so underrated. Balance between which food you eat and when, sleep, work, trainings. Include reading books at least 1 hour per day. Yes you have to. So at the end it's all about MINDSET. Just chill and don't fret about 200gr of protein or whatever per day! Train, eat, STAY CONSISTENT. Even when you're in the grey zone with no progress - boy THAT IS THE TIME YOU START GRINDING EVEN HARDER!!! Thanks Wanhee warm regards from Montenegro
Nice channel! Congrats Wanhee! Could you make a video about your strategy for bulking and cutting? I am talking about when do you stop bulking and start cutting? You told us in another video that you start the cut in February or March - but what is your body fat percentage at that time? It seems you are very lean all the year. What is your caloric surplus when bulking? Thank you very much!
Following a strict diet is always very tough...instead doing a strict diet followed by consuming foods whenever the body feels hungry and asks to eat some food, eating that portion in a small amount and doing it for a long term is the Key...
The interesting thing with protein is....I had a kidney removed end of last year. I found out I now actually have to be careful I don't have too much protein or it overworks the remaining kidney. It's a shame really because I like to eat protein rich food 😂 Also dumped creatine supplementation as that's part of what overworks that kidney too. Raises creatinine levels (byproduct of creatine)
I was that dude protein and gym. I'm 34 and I see it how you explained it. This is very eye opening not just for me but for so many out there doing it all wrong like I did. Thanks.
The only point I don't agree with is liquid calories. I actually find that lower-sugar, lower-calorie tea/coffee lattes keep me full for a relatively long time: a lightly sweetened latte with 100-200 calories can hold my hunger in check until around 1PM for a later lunch. In addition, if you use something like nonfat milk or soy milk, you can get a good amount of protein and nutrients from a relatively low-calorie drink. Just my personal experience :)
For me, it's just too much to think about nutrition right now. Im just focusing on eatin as much as i can because i tend to eat to little. So i literally just try to get as many calories as possible even if that might seem unhealthy. I don't eat junk food, but i tend to load up on fats and stuff like that just to boost calories. I want to make my diet better over time but for now it makes things much easier to not worry about it too much and just eat a lot.
I learned to avoid 'diets' and do what is sustainable and fun... A diet with a goal..fails..because people hit their goal and then 'ease up and go right back to old habits. But..Lifestyle is a big change. Basically...Keto...protein, fat, good carbs...without worrying about it. It's working for me. Besides...I'm too old to 'eat stupid' like my younger days. The belly is reducing, joints feel better and this is easy for me.
There is a limit your body can synthesize protein INTO muscle in one sitting (few hours). You don't need to ingest more than 1g/1lb of body weight unless you are taking anabolic steroids, which increases protein synthesis. The residual protein is just excreted.
My best friend is buff, and his forearms, shoulders, back, and/or butt is touched at least every other day... but by other males. Most of the compliments he receives are from guys. He is straight by the way.
Working out can also raise your blood sugar. Whey protein is going to be fine to drink, just manage it. If you get 100+ grams of protein from just whey shakes, then yeah, thats bad. But having 2 or even 3 will not lead to weight gain or kill you. The key is to take things in moderation, as with all things in life.
And for anyone who believes whey protein is bad, there are multiple studies and facts shown that this is not the case. Im not here to give you these sources, but here is a couple of em:www.ncbi.nlm.nih.gov/pmc/articles/PMC7504833/ www.nature.com/articles/ejcn2014123 pubmed.ncbi.nlm.nih.gov/34371959/ Fact of the matter is, take me and the above commenters facts and information with a grain of salt. Make your own conclusions because ultimatley while everyone shares the same template we have different details.
I like whatever this guy says
Please watch the entire video and add additional info in the comments below :-)
1. Protein over everything (0:35)
- When adjusting your diet make sure its sustainable
- 2g per pound of bodyweight may steer your diet in a direction that might burn you out
- Focussing only on protein can lead to a focus on processed foods which may have high protein but are otherwise unhealthy
- Life's supposed to be fun, don't turn down that invitation to that italian dinner
2. Not enough protein (1:57)
- Protein enhances muscle growth and regeneration
- Beginners: ~100g Experienced: ~120-140g
- Good protein Sources: Grass fed beef, eggs, poultry, chicken, tuna, tofu, salmon, lentils, nuts, skyr
3. Collection of Supplements (2:44)
- Supplements do not guarantee results w/o effort (although I made some very good experiences w/ creatine acoompanied w/ some hair loss :/)
- Supplements are not a substitute for a balanced nutrition and regular workouts
- Protein Shakes duh
- Vitamin C, D, Zinc, Magnesium
4. Not enough hydratiton (4:17)
- stay hydrated my dudes
5. Liquid Calories (4:55)
- If you want to get lean, getting rid of liquid calories can helps
- I've yet to meet someone who feels more alive after a 500kcal Frappucino
6. Go too restrictive / Either Super healthy or super dirty (5:54)
- as mentioned under 1.: Your diet and workout plan have to be sustainable - only then are you going to stick to it, see
"The 7 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These) by wanhee" for reference
- I hereby give you permission to enjoy the muffin and ramen if you've earned it ;-)
7. Go too dirty (7:12)
- Dirty bulking may work but if you go too far to the dirty side it will may throw off your health markers
8. Muscle over Health (8:38)
- A nice body is the icing on the cake - I know this sounds pretty mainstream but do it for yourself, not for the grills. Work out and see what you are able to accomplish.
- wanhee will admire you for your gains
Eckhardt Tolle: "If you're not accepting, enjoying or enthusiastic about something it is a sign that you're coming from the wrong place." (Disregard this if everything feels pointless to you - you need to start somewhere and can't wait for inspiration)
Thanks wanhee for making these videos.
thank you so much
Thank you!
I just want to take a moment Wanhee to thank you for not overcomplicating fitness, teaching me that adherence and minimalism is truly the key!
Out of all fitness influencers I've watched, I have not observed anyone that talks enough about general well-being and mental health like you, genuinely transparent and relatable. Great job man, glad I descovered your channel.
I think I found a brother who would be there with me in my health journey throughout my life. Subscribed you instantly! This means a lot to me. Thank you brother
I (M) just turned 26 and it's like I've just woken up. The principals you teach in your videos are so useful and if younger people can understand these ideas earlier, you will be so much happier. I understand it is often useful to make mistakes to learn, but this channel is a genuine cheat code in cutting through the bullshit. Sustainability is everything. 80/20 rule is a fact of life. You are not an elite athlete, stop acting like one.
Im 30 at the same step brother. You're earlier than you think!
You're so genuine. You have a new follower. It's hard to find someone who talks about working out in a very positive way.
Thank you
I've been watching your videos for a couple of days now and you are the only influencer who creates qualitative and truthful content, unlike these tiktok "influencers"
Thanks
Dang
super love your take on having good relationship with food
Wanhee reminds me a lot of my old pt, a great guy who focused on other areas of health too and helped me a lot
Thank you so much for making these videos. The advice you give is scientifically accurate and leads to a healthy and happy life and you are a great person for sharing all this knowledge. Greetings from Spain 🇪🇸
I really like your content, I'm so glad this was the first channel I saw when I started training, feel like it prevented me a lot of problems
Very keen, very smart. Excellent points this guy makes! And his videos have a relaxing aura to them. Keep up the good work home slice.
Great presentation of foundational pillars upon which to build health and wellness ... provides a different context in which to view their own journey
Thank you Wan, this video heavily eased my stress around building muscle and nutrition. Keep up the good videos. 🙏
your the best youtuber my guy i love you ive been following you and made alot of progress thanks man u make my day ❤️
One of my favorite fitness channels and overall
so much value in these vids
This is so so so true!!!!!!!!!!!!! Omg thank u for this. ESPECIALLY THAT PROTEIN OBSESSION. ITS BEEN STRESSING ME TF OUT!!!!
bro makes my life sm better ty
Good point with the protein, I probably went overboard on this cutting back carbs too much, feeling sluggish and mentally tired 😴
9:52 Really appreciate this
I def cheat on my diet, never enough to straight binge or quit entirely though so i hope that’s what you were getting at in this video. What i took from this was as long as we are mostly clean we can indulge from time To time that way it makes it easier to continue this lifestyle. Also i agree for anyone reading and watching this do not drink your calories it is a waste
Love your mindset bro.... Thank you so much for your content!!!
Glad I found your channel earlier this year, definitely became one of my fav fitness youtubers.
I love listening to these guys videos even though I pretty much know all this already
Hi! I love your video and your content!
Wise advice my friend
This is what we need. No bs, straight to the point. I used to worry about my protein intake but nah bro i'm good. I train a lot, like 5 times a week but i'm consistent with it. In the last year I gained some weight but I also gained muscles. To be honest I ate whatever I could at given times since I also work a lot.
My meals generally include fish, rice, chicken, beef, a lot of vegetables. I use protein whey + creatine but only 3 grams of it because it helps me saturate my muscles easier.
One thing I would add is cardio! Just do not listen to ppl who tell you that you don't need cardio, so either walking, an easy running with some sprints here and there, bicycle whatever you like just do it.
The key is finding balance between literally everything. Balance is so underrated. Balance between which food you eat and when, sleep, work, trainings. Include reading books at least 1 hour per day. Yes you have to.
So at the end it's all about MINDSET. Just chill and don't fret about 200gr of protein or whatever per day! Train, eat, STAY CONSISTENT.
Even when you're in the grey zone with no progress - boy THAT IS THE TIME YOU START GRINDING EVEN HARDER!!!
Thanks Wanhee warm regards from Montenegro
What a nice video bro ty
Yes it help I'm enjoying the process. We think alike
I just wanna appreciate that he spent all that time editing that bit he did about eating cookies
Do you have any tips for home workouts for beginners?
love you content bro ,Made me re-think many thing ,Million Thank
Nice channel! Congrats Wanhee! Could you make a video about your strategy for bulking and cutting? I am talking about when do you stop bulking and start cutting? You told us in another video that you start the cut in February or March - but what is your body fat percentage at that time? It seems you are very lean all the year. What is your caloric surplus when bulking? Thank you very much!
Following a strict diet is always very tough...instead doing a strict diet followed by consuming foods whenever the body feels hungry and asks to eat some food, eating that portion in a small amount and doing it for a long term is the Key...
Can you please make a video about in home workouts that burns alot of fats ?? i am sick of being overweight and having a chubby face at a young age
If you cut out added sugars for a couple a days you face will smile down but either was as you get older and your body grows your face will slim out.
The interesting thing with protein is....I had a kidney removed end of last year. I found out I now actually have to be careful I don't have too much protein or it overworks the remaining kidney. It's a shame really because I like to eat protein rich food 😂 Also dumped creatine supplementation as that's part of what overworks that kidney too. Raises creatinine levels (byproduct of creatine)
This may be off topic, but what watch are you wearing?
It looks awesome!
Nice, can you make a video about OMAD?
I was that dude protein and gym. I'm 34 and I see it how you explained it. This is very eye opening not just for me but for so many out there doing it all wrong like I did. Thanks.
Great video🩵
lmao I appreciated the animated cookies part hahaha
Another banger!
Ayo, his friend’s mom is bangin’
The only point I don't agree with is liquid calories. I actually find that lower-sugar, lower-calorie tea/coffee lattes keep me full for a relatively long time: a lightly sweetened latte with 100-200 calories can hold my hunger in check until around 1PM for a later lunch. In addition, if you use something like nonfat milk or soy milk, you can get a good amount of protein and nutrients from a relatively low-calorie drink. Just my personal experience :)
Hope you can share about your zinc and Tongkat Ali experience in a future episode
thanks for waking me up
I’m 13 years old and I’ve never gone to the gym or gotten on a diet. I want to start looking like you do. How do I start? Plz help
Man, i really like you ❤😂
For me, it's just too much to think about nutrition right now. Im just focusing on eatin as much as i can because i tend to eat to little. So i literally just try to get as many calories as possible even if that might seem unhealthy. I don't eat junk food, but i tend to load up on fats and stuff like that just to boost calories. I want to make my diet better over time but for now it makes things much easier to not worry about it too much and just eat a lot.
very good video i hope ya'll stay stafe
all facts
I learned to avoid 'diets' and do what is sustainable and fun...
A diet with a goal..fails..because people hit their goal and then 'ease up
and go right back to old habits. But..Lifestyle is a big change.
Basically...Keto...protein, fat, good carbs...without worrying about it.
It's working for me. Besides...I'm too old to 'eat stupid' like my younger days.
The belly is reducing, joints feel better and this is easy for me.
The first 1:30 can easily be a standup routine
No truer words….. how you gonna not ever have cookies?? 😜
완의 감사합니다~
If creatine didn’t give you a headache, would you take it?
There’s actually really interesting data about the relationship between height and milk consumption… not causal but idea wasn’t totally crazy
I feel bloated with creatine too but only when I was bulking
There is a limit your body can synthesize protein INTO muscle in one sitting (few hours). You don't need to ingest more than 1g/1lb of body weight unless you are taking anabolic steroids, which increases protein synthesis. The residual protein is just excreted.
Is it okay to eat 4 eggs per day?
My best friend is buff, and his forearms, shoulders, back, and/or butt is touched at least every other day... but by other males. Most of the compliments he receives are from guys. He is straight by the way.
My problem is energy drinks, snacks and booze. I started drinking the white monster. Only 10 calories lol
I am just 16 and never made any of these mistakes as a complete beginner and only TH-cam education
200g of protein a day is not as difficult as people think it is.
Sounds insane. I struggle eating 4 meals a day
Not me sitting here with a burger 😂
I love my friends mom "Cookies."
my focus is efficiency
genuinely curious why chicken breast isn’t a clean protein…
Wdym ?
Damn, don't wanna disappoint that mum of my friend's by not eating her cookies XD
8:47 only guys will find you more attractive when you build muscle 😂😂😂 that’s damn trueee!!! 😂
Protein over everything is so true
❤
Your videos volume is so low. Need to turn up the speakers but sh*t happen when the ads appear.
The only foods that are enjoyable are high in protein
Eggs have good cholesterol sir
I miss your eating outro
Who in the world is telling people that milk will make you taller?????
In "How to not diet" by Michael Greger, MD
"Down a protein drink of just straight whey and water and can causes insulin resistance within hours"
Working out can also raise your blood sugar. Whey protein is going to be fine to drink, just manage it. If you get 100+ grams of protein from just whey shakes, then yeah, thats bad. But having 2 or even 3 will not lead to weight gain or kill you. The key is to take things in moderation, as with all things in life.
And for anyone who believes whey protein is bad, there are multiple studies and facts shown that this is not the case. Im not here to give you these sources, but here is a couple of em:www.ncbi.nlm.nih.gov/pmc/articles/PMC7504833/
www.nature.com/articles/ejcn2014123
pubmed.ncbi.nlm.nih.gov/34371959/
Fact of the matter is, take me and the above commenters facts and information with a grain of salt. Make your own conclusions because ultimatley while everyone shares the same template we have different details.
yess, we men train hard to make other guys hard.
Unpopular opinions indeed but need to be said
You looks to eat clean, train dirty
Creatine giving a headache? Maybe a misattribution.
I got it the first time i tried it, and The second time i felt sick. Now that i drink more water and less energydrinks i feel okay when taking it.
your face became much thinner after dieting.
“Fish, Salmon, tuna.” Japan just dumped nuclear waste from its nuclear plant into the ocean. I would refrain from eating seafood for about 20 years.
This guy really spamming the ads
You’re right, wrong channel… oops
Small