The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)
ฝัง
- เผยแพร่เมื่อ 28 พ.ค. 2024
- When it comes to building muscle and adding size to your frame, your muscle building diet is going to be the most important factor that you have to get right. Because simply put, when you implement a proper diet to build muscle, it will enable you to perform that much better in the gym and physically recover and progress that much faster. However, the unfortunate part is that most people are completely lost with what a diet to gain muscle should look like and what the best foods to eat for muscle gain really are. Luckily, in this video we’ll cover exactly what the best diet to gain muscle really is and how to eat for muscle growth. Towards the end of the video, I’ll also provide a muscle building meal plan that you can get started with right away. Enjoy!
VIEW MY 4 SCIENCE-BASED PROGRAMS HERE:
builtwithscience.com/bws-free...
LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):
amzn.to/2IBckCt
MACRONUTRIENT CALCULATOR:
builtwithscience.com/muscle-b...
FOLLOW ME ON INSTAGRAM & FACEBOOK:
/ jeremyethier
/ jeremyethierfit
STUDIES:
Calories:
www.ncbi.nlm.nih.gov/pubmed/2...
Protein:
www.ncbi.nlm.nih.gov/pubmed/1... www.ncbi.nlm.nih.gov/pubmed/2...
Carbs/Fats:
jissn.biomedcentral.com/artic...
Spread protein out 4 meals:
jissn.biomedcentral.com/artic...
Liquid calories:
link.springer.com/chapter/10....
Pre-workout carbs/protein beneficial:
www.ncbi.nlm.nih.gov/pmc/arti...
Egg whites vs whole eggs:
www.ncbi.nlm.nih.gov/pubmed/2...
Omega-3 benefits:
www.ncbi.nlm.nih.gov/pubmed/2...
MUSIC:
/ lakeyinspired
![TREASURE - 'KING KONG' COMEBACK SPECIAL [THE TREASURE SHOW]](http://i.ytimg.com/vi/Jx1wyMaQzf0/mqdefault.jpg)
Hope you all enjoyed this one! Comment below what other nutrition-related topics you’d like to see me cover. And don’t forget to give me a follow on IG (instagram.com/jeremyethier/ ) to see the kinds of meals I eat on a daily basis! Thanks everyone!
Give us a heart Jeremy!!!
Multivitamins. Do they work??
Nice!!
How to improve protein digestion and reduce protein farts
Tell us about effect of short term fasts on fat loss and muscle recovery
Diet is hard
training is ez
Not for me.
I agree diet is hard because there are so many calculators out there and they all tell you something different.
Agreed its so easy for me to train so hard that i get to skinny from not eating enough of the right foods
Sleep is the hardest
Well put.
Why did it take so long for someone to finally break everything down easily. It's always, 'okay guys, it's all about macros and calories, thanks, now give me a follow" Thanks for putting this together so easily and explaining everything so well. Love the graphics you used as well, please keep this up.
I know right, it frustrated me to no end, so glad I found this video
i saw this exact comment on a video uploaded 5 years ago lmao
Most people who do these channels are an roids, so they have no clue what works for naturals.
the reason people teach you all that other stuff is because your not going to eat these 4 meals for the rest of your life. . . . the knowledge is so you can apply it to other foods
Love the way you play soccer Captain Tsubasa cant way 4 the new season
He said Mcdonald's at 1:21 and I ordered from there.
Ok
Ooo bhai😂😂😂😂
😂😂😂
what r u doing on a fitness channel lol
Haan bhai, aa gaye swaad 😂
I worked out for years thinking I was a hard gainer, but the reallity is I just had a lousy. I then tried the Agoge diet, and started seeing much faster and better results.
definitely get this, works great
HOLY CRAP. This was the exact kind of the video I asked to see be made in the last video. Damn Jeremy, you work fast. Thanks so much for this.
I asked for this video like 5 months ago. He replied to me, that's a video I will be doing. I thought he forgot. He did an amazing video.
The only problem is, that these things are based on science, an average of many variables standardised to a norm, eventhough it is not a norm at all, as there are very big diff. in diff. people. The real problem then is, that people stop evaluating themselves so much how their body respond, which is the real norm, for them, and this way science actaually really can mislead or stop people searching for the truth for them, just like dwelling with socalled truth stops further development for understanding and perception. Science in evidense based form, can be really bad this way which is opposite how critical rationalisme works, and often is way better at dooing. But people then cannot allways as much get the feel of beeing sure this is the truth, which people wants, so people chose nontruth, falshness to be safe (from truth), crazy really.
@@MrCarstennielsen ok
@@MrCarstennielsen Just wow...
@@rickbishop8840 Jeremys last video indicate just that im right.
FINALLY A VIDEO THATS ACTUALLY HELPFUL THANK YOU
Yes my dude agreed
rr03 yes bro
Lol
Yeah most videos on this topic kind of just don’t get to the important stuff
@I RUIN YOUR DRAMATIC COMMENTS lean muscle is in the title
The amount of work into this, you’re getting a sub my man.
This video made it so easy to calculate how much calories, fat, and protein I should take in every day, and I love that he gave examples of meals to help reach those goals. Thanks so much!
1. Calorie 0:43
2. Protein 1:44
3. Carbs & Fat 2:17
Example (2,750 cal) 3:00
1. Meal #1 (8:30 am - 976cal ) 3:28
2. Meal #2 (1pm - 535) 4:26
3. Snack (3pm - 145) 5:13
4. Meal #3 (5pm - 461) 5:40
5. Meal #4 (8pm - 630) 6:34
Summarize 7:26
Im just leaving a mark here
@@adroitws1367 so am I 😄
Yeahhhh
jcool291 imma just leave my dick here
@@whymustyoudisagree9158 lol
Jeremy, your channel is completely different than any other. I have watched dozens to hundreds of videos about dieting (to lose weight/gain/whatever), and they are 20 minutes long and 2 minutes barely explaining anything, and 18 minutes showing off at the gym their gains, with "Do you want to look like this? Then do this and that!". Its ANNOYING and a waste of time. What I absolutely love about you and your channel is that you cut straight to the point, and with science to back you up. As a medical student, I am very skeptical towards a lot of things I hear on videos of other channels, because none of them can provide any source for what they're saying. You show it. Thank you so much for all that you do for us!! You're the best and I always watch every video you post. Keep doing you!!!
I appreciate that man! Thank you for the kind words!
Always to the point. Always backed by references. Always concise with *actionable* information. Subscribed.
Quality content. Great breakdown and great editing with no fluff. Subscribed.
Jeremy is probably one of the more humble fitness youtubers out there. He doesn't try to get you into a program that you have to pay for. Or charge for information that he freely gives in his videos. It's well researched and helpful for everyone trying to take the first step in achieving goals. Thanks for all the work you put out for us Jeremy!
Jeremy "When it comes to" Ethier
😂😂
I am gonna so notice that every time I watch a video by Jeremy.
I guess good colaborate would be Picture "It depends" Fit w/ Jeremy "When it comes to" Ethier...
Literally he said that whenever his video started
😂
Wow this is incredible. The first video i watch that actually shows the research papers from which you got the info. Excellent👍
This is the only video on TH-cam with this much solid details
1:21 I literally taught he was referring to a study done by McDonald’s
Rr😂 I was like why we gon listen to a study bout losing weight from McDonald’s
@@Will-is3od Its easy to lose weight by eating McDonald's food. You eat till you're stuffed, feel like shit, then throw it all up! Job done lmao
*@First Last* Here's the best method for building huge muscles: www.ZootMax. xyz
r/boneappletea
@Lord Targaryen I feel you
You got a sub dude.. everyone talked of tracking macros, taking a balanced diet. But no one broke it down like you have.. great job.. 👍🏻
Love your stuff, you give so much great complete, well packaged and evidence based information in a way that's easy to take and run with, and you have a great positive attitude too
This was seriously the best free information I have heard. All that's needed now is a work out plan!
King, back again with quality science-backed advice
This is one of the most clear and decisive videos a newbie lifter could hope to stumble across.
A very well structured and presented video. Clear, to the point and packed with information. It is how it should be done. I've subscribed.
Excellent clear and concise content as always Jeremy thanks!
Wow! Best fitness TH-cam channel, I’m looking forward to changing my physique and it will be a lot easier and faster now all thanks to you! Keep up the good work
Jeremy this has to be the very BEST video ever made on this topic. Thank you so much and have a great week!
Fkin love this dude, quality content, researched thoroughly and presented extremely well. Cheers bro, really appreciate you sharing your knowledge : )
Jeremy you are awesome. Thanks for your time, help and awareness and knowledge. Blessings
This video is gonna be so helpful for me . I believed that I could change without changing my diet and that doesn’t work !!! I appreciate you posting this .
I found your Channel yesterday and I have watched almost all videos :D
I love your channel keep uploading videos!
great video Jeremy! Thanks for making it so clear to understand!
Thank you so much! I loved the way you put this video together, found it so helpful and doable and made healthy food look good! I've got about 130lbs to lose and think the ideas in this video will help. Loved the morning shake recipe, can't wait to try it.
I'm out of excuses now
Tukn Marx. Money😉
Never had an excuse just 1 problem.
Yeah, the breakfest example is definately not “as cheap as is can get”.
me too
You always brining the heat information for the gym bro no bro science bullshit and how you present the info it's easy to remember 💯
This is exactly what I was looking for, thanks.
Man I love your videos, just discovered your channel and it is incredibly useful.
7:29 screenshot
REAPER of GLORY WR thks alot xD
took notes the whole video and then....
REAPER of GLORY WR 69th like. Nice
Timesaver
ƤᎪƖИfull GLORY WR your the goat 🐐
Good stuff Jeremy, Been focused on losing the fat at the moment, but about to hit my goal. Then moving towards starting to build muscle, can’t wait, seems like a good eating plan except for that second meal. Could be difficult when at work.
Thank you...
You always enlighten us with many beneficial stuff..
Keep up the good spirit 💪🏻
this video is unbelievable, great work man!!
Huge thanks for you about all these great effort and Diamond information :)
actually i appreciate :)
This is exactly what I was looking for no Story about how someone got big. No selling supplements, just numbers supported by scientific journal and other reputable sources! Thanks so much for doing this work props you Jeremy!!
Thank you for sharing you're knowledge so freely ..most appreciated
I have been looking for this and I finally found the video that answers my questions.
Jeremy, your videos are so informative brother. I love the way you present your information and how you break it all down at the end. You're amazing brother. Keep up the amazing work.
Great vid Jeremy. I've been following your vid lately, contents are fascinating. I just want to add some lean mass, not quite a fan of big gain. I'm just following high cal diet and some 15 min home exercise every other day. Highly appreciated if you could refer to any vid relevant to it.
Excellent break down. I think this is perfect for any entry level understanding.
I recently made the choice to start on body building, so I started doing research. Videos like this are perfect I think, and I’m definitely going to go follow the twitter to check thise meals out as an extra source.
Great video! I'm nailing my diet and exercise generally atm but what let's me down is that I've been unable to sleep more than 3-4 hours per night for the last couple of months
As an 18 year old I’m too broke to afford this everyday
Aye I'm broke.. and im about to try my hardest to reach these goals.. I'm tired of being eh with my body I want GAINSSSSS
the only expensive thing here is salmon...which can be replaced easily
@@TheSunshineRequiem What would you replace salmon with
@@tobydude7462 tilapia
Chicken breast
Hey Jeremy - just the video I was looking for...... you are brilliant mate
Cheers
This is by far the best video I have watched on lean bulling. Thank you so much
I am amazed as to how SIMPLE this is bro! He actually took his time and layed out a meal plan step by step. Some ppl charge you for this!
Excellent work for this! I'm glad I subscribed to your channel...
BTW.....I want your exact physique!💪🏾
its not exactly revolutionary or rocket science.
DrisFit 18 liked because.. JETS.
@@beniteztheconman I am 143 lbs and 6ft tall and am skinny fat. I'm lean bulking but I am trying to gain muscle for competitive basketball so I need to work on speed, agility, explosiveness, footwork drills. Is this is ok to do while I'm lean bulking and how often can I do it?
@@hananzlate5214 don't play basketball.... play a proper sport.
3rd day into this diet can't wait to notice results along with my workout
RustyMilk how is everything going and did you switch anything up?
Excellent video. Thanks so much for putting it together.
Literally this the one video that actually helped me bro thanks alot
The smoothie is incredible. It's near 1,000 calories by itself. It's unreal how easy it is to bulk up something like a smoothie!
I am about to go on a bulk so this is exactly what I needed, thanks Jeremy.
Never play yourself
@@13959akgvp My shake has, whey, peanut butter, almond milk, oats and banana.
this is the best video I've ever seen about bodybuilding diet, especially for beginners.
This was the information I was looking for.
Thank you very much.
Man I can’t thank you enough, you are super smart, I love your videos, sooooo freaking rich in information that everyone needs, man thank you very much
God I love those well detailed videos
7:29 summary - oh bless you!
Always enjoyed your channel this past year. Happy New Year from your subscriber.
Quality content... Jeremy thank you so much.
“Almonds or any form of nuts” gotchu 😏
haHA
hubba hubba
ur humor is of an age similar to that of your IQ, low
@dizzy Laumen ye shall receive non of that in this comment section, heathen
Simple and clear I love it!
Great video man, this is a really great diet. I'm starting this weekend, thanks!
The nerds of the gym. Join the fight.love the vid.
As a type 1 diabetic I appreciate you writing everything out at the end so I don’t have to go back and have 20 screenshots in my phone🙏
Extreme Helpful! Thank you so much!
Thanks for sharing your advise man very helpful ✊
That smoothie slaps. My second day drinking it. Easy and affordable. Will buy his plan once these easy meals become a habit.
Have u seen progress and should I also do it pls respond
Also how much should I work out everyday full body. 3 times a week
@@stuffstuff4008 I work out 6 times a week, i love that. but i eat shitty food so i need a Food plan
I'm a simple man. I see Jeremy Ethier, I click.
You said the exact same thing about Athlean X
@@TimeFlyingBy1884 really? That's whack.
@@joeldeleon8310 you're whack
I nut.
A simple man with a simple mind.
Thanks a lot I enjoyed this video, very informative.
Wow! This is really helpful. Thank you!
Ayy 👍🏽 Better diet more gains 💪🏽
I love to see you smile proudly about your product. Great job Jeremy you are amazing.
Thank you!!
I will try this.. Thank you so much Jeremy!
Thank you for sharing. These recipes are really easy to make
Please explain about breathing techniques during workout does it affect effectiveness of exercises
Nishant Hipparagi nigga what
Yep you deffo need to breath when exercising. In fact studys show that breathing is a key factor when it comes to living and not just training.......😆
he is asking for breathing tempo
like what to do in eccentric and cocentric part of the movement do we breathe in then curl up or breathe out then curl up or hold our breath and curl up
Never hold your breath when weight training. Breathe out during the hard part of the exercise i.e. when you lift the weight, and breathe in when you lower the weight back down. Repeat this breathing pattern for each rep.
On some large compound lifts taking a breath and holding it increases your stability, a lot, and can help to prevent back injuries. That being said this is probably the reason some people pass out while doing deadlifts haha.
Thank you for this vid. Do you know what the sodium and sugar amounts are for this total? I hear it’s very important to keep those in check for overall health.
You should keep sugar low... salt.. depends if you sweat
The shake sounds super good and will probably get me off to a good start in my fitness journey. Thanks!
Thanks for this Jeremy! I just subscribed.
I want to build a physique exactly like Jeremy's. He looks proportionate, lean, strong, and muscular at the same time.
Regarding feeling full - When you intake fluid food such as a shake, soup etc. You will actually feel full almost 1,5x longer the time than solid foods. The british channel BBC made an experiment about this. They took a regular meal with veggies, potatos, meat etc. and made two groups that either got the meal as a solid meal on a plate or as a blended soup. The group that got the soup form was full a 1,5x longer period than the other group.
but if you try to eat in solid form takes longer for you to eat and you might not even be able to eat it all.. Liquid is easier.
Very practical. I say that from real experience. Thanks Jeremy.
Much respect for the info brother
YOOOO! Jeremy! Can you make a video on the science behind a Keto Diet? The pros and cons. I am contemplating trying it out, but would like to hear your thoughts on it. Thanks in advance if you do it!
2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn't say. Trust me guys, all you need is training and diet plan. You can get both from *Agoge Diet*
*Jeremy thank you very much for that video. I think diet is 70% and 30% training.*
Surjeet Suman Acharya absolutely!!! my younger cousin goes hard at the gym but his diet sucks and he accuses us of using steroids cuz hes not growing as much lol
Surjeet Suman Acharya 4 pillars of health diet, exercise, sun and sleep
@@Keideezy it was same with me. But i focused more on the diet and i am seeing some results
@@tekklover1489 bang on brother. Sleep is the one. People miss out on
keep thinking that, I think it is more like 80% training and 20% diet as long you get normal diet... and then follow the idea of a steady weightgain as long as you increase calories....This way you will be mr. o by yr. 2022, right?
This is the one. You earned a subscriber for this.
Thank you for all your help, starting Sunday I’m starting diet to lose fat and build a little muscle, after I’m done with that I will do this!
i work out in the morning around 5am and stop around 7am would this still work please reply ?
Awesome video! Very helpful! Just a question on training vs non training days.
So, I calculated what my calorie intake should be which is 2,855 kcal. My Macros base on the calculation shown in the video is 177 g of protein, 88.5 g of fat and 337.6 g of carbs. Should I also eat this much during non-training days? If not, what would your recommendation be?
what a superb video and individual. you ar making the world a better place bro!
This is amazing! Thanks for all the evidence based information.
I do think that adding a variety of meal options for each meal would have been all the more beneficial. Does not take away anything from the video tho.
How much does it matter whether i eat before or after a workout? I usually go to the gym at around 6 AM and its very hard for me to stomach food before an intense workout. Great video btw counting calories is a pain in the ass
Hi Jeremy,
I have some questions to ask:
Do you actually just mix oats with whey and drink it that way, or cook the oats first then mix with whey and drink it?
Does it have to be post work out or pre workout?
Munir Hamada just mix them, really no need for cooking. What I do is that I “cut” them in the blender first not to drink chunk of oats afterwards.
By far the best and informative food video ty so much
Straightforward and to the point thank god