How To Simplify Your Nutrition (Free Meal Plan)
Summary
TLDRLe script de la vidéo propose une approche pratique et simplifiée pour créer un régime alimentaire musculaire réussi. L'accent est mis sur la facilité et la convivialité afin d'éviter les écarts et les abandons. Les recommandations clés sont de se concentrer sur quelques repas simples, d'utiliser des aides culinaires comme le mélangeur et la cuisinière à riz, et de répartir l'apport en protéines de manière équilibrée tout au long de la journée. Le créateur présente également un nouveau plan nutritionnel détaillé pour atteindre différents objectifs comme la prise de masse ou la perte de poids. En résumé, la vidéo offre des conseils pratiques pour faciliter l'adoption d'un mode alimentaire sain et durable axé sur la musculation.
Takeaways
- 😃 La clé d'un bon régime alimentaire pour la musculation est de le rendre extrêmement simple et pratique à suivre.
- 🥤 Optez pour des repas faciles à préparer comme les smoothies protéinés, les flocons d'avoine ou le riz cuit pour éviter de sauter des repas.
- 🍲 Investissez dans des accessoires de cuisine pratiques comme un mélangeur ou un cuiseur à riz pour simplifier la préparation des repas.
- 🥩 Calculez vos besoins journaliers en protéines et répartissez-les de manière relativement égale sur 3 à 6 repas par jour.
- 📏 Choisissez une source de protéines pour chaque repas et déterminez la quantité nécessaire pour atteindre vos objectifs.
- 🍽️ Construisez le reste du repas autour de cette source de protéines en ajoutant des aliments complémentaires simples.
- 🥗 Ne vous souciez pas du décompte calorique, concentrez-vous simplement sur l'apport en protéines et réglez le reste en fonction de votre appétit.
- 📖 Pour atteindre des objectifs spécifiques comme la prise de masse ou la perte de poids, suivez les plans nutritionnels détaillés proposés.
- ✏️ Ces plans vous guident étape par étape pour créer un programme alimentaire personnalisé en fonction de vos goûts et de vos objectifs.
- 🙏 Remerciez le soutien de vos supporters, c'est ce qui permet de continuer à produire du contenu de qualité.
Q & A
Quelle est la clé pour créer un excellent régime alimentaire pour la musculation ?
-La clé est de le rendre tellement simple à suivre qu'il n'y a aucune chance d'échouer. L'accent principal doit être mis sur la commodité.
Pourquoi est-il important de se concentrer sur quelques repas simples ?
-Avoir seulement 2 ou 3 options pour chaque repas simplifie le processus. Plus un repas est compliqué à préparer, plus vous risquez de le sauter ou de le remplacer par de la malbouffe.
Quels exemples d'aliments faciles à préparer sont donnés ?
-Des exemples incluent les smoothies protéinés, les gruaux cuits la veille, l'utilisation d'un mélangeur pour les smoothies et d'un cuiseur à riz pour cuire le riz et les légumes.
Comment calculer les besoins quotidiens en protéines ?
-Utilisez la formule donnée, puis répartissez cette quantité de protéines de manière relativement égale entre 3 à 6 repas par jour.
Pourquoi faut-il répartir les protéines sur plusieurs repas ?
-Chaque fois que vous fournissez une bonne quantité de protéines à votre corps, vous lui donnez une opportunité de construire du muscle. Répartir les protéines maximise ces opportunités.
Un exemple de plan de repas est-il fourni ?
-Oui, un exemple de plan de 4 repas avec environ 37,5 g de protéines chacun est donné, en utilisant différentes sources de protéines comme le yogourt grec, le poulet, le thon et la poudre de protéines.
Que faut-il ajouter aux sources de protéines ?
-Ajoutez des aliments complémentaires sains comme des fruits, des légumes, des céréales complètes, etc. pour créer un repas équilibré et satisfaisant.
Le plan est-il adapté aux objectifs spécifiques ?
-Non, ce plan de base ne prend pas en compte les objectifs de prise ou perte de poids. Cependant, des plans d'alimentation plus détaillés sont mentionnés pour ces objectifs spécifiques.
Quelle est la différence entre ces nouveaux plans d'alimentation et les autres ?
-Ces plans sont conçus pour créer des repas personnalisés avec vos aliments préférés, étape par étape, plutôt que de suivre un plan pré-écrit.
Que mentionne le script à la fin ?
-Le script remercie le soutien des fans et des supporters Patreon, et mentionne une autre vidéo recommandée.
Outlines
🍽️ La clé d'un régime alimentaire pour la musculation
Ce paragraphe souligne l'importance de la simplicité et de la commodité dans l'élaboration d'un régime alimentaire pour la musculation. Il recommande de se concentrer sur quelques repas faciles à préparer, comme des smoothies protéinés ou des flocons d'avoine, plutôt que des plats complexes. L'utilisation d'ustensiles de cuisine pratiques comme un mélangeur ou un cuiseur de riz est également encouragée pour faciliter la préparation des repas. L'objectif principal est de rendre le régime aussi accessible que prendre un en-cas, afin d'éviter les écarts alimentaires dus à la paresse.
🥘 Construire un régime alimentaire pour la musculation
Cette partie présente une méthode étape par étape pour construire un régime alimentaire visant à développer la masse musculaire. Elle commence par calculer les besoins quotidiens en protéines, puis répartit cette quantité de manière relativement égale entre 3 à 6 repas par jour. Pour chaque repas, une source de protéines est choisie et la portion est ajustée pour atteindre la quantité requise. Ensuite, d'autres aliments sont ajoutés pour compléter le repas. L'orateur mentionne également ses propres plans nutritionnels, conçus pour atteindre différents objectifs tels que la prise de masse ou la perte de poids, tout en étant faciles à suivre.
Mindmap
Keywords
💡Régime de musculation simple
💡Protéines
💡Sources de protéines
💡Facilité de préparation
💡Nombre de repas
💡Plan de repas simplifié
💡Produits alimentaires pratiques
💡Accessoires de cuisine pratiques
💡Flexibilité
💡Plans nutritionnels détaillés
Highlights
The key to making a great muscle-building diet is to make it so simple to follow that there is no chance of failure.
The main thing you should focus on is convenience.
Have only 2-3 options for each meal to reduce decision fatigue and complexity.
Focus on meals that are easy to prepare to avoid skipping meals or resorting to junk food.
Use kitchen helpers like blenders for smoothies and rice cookers for easy meals.
Calculate your daily protein intake and split it relatively evenly between 3-6 meals per day.
Eating protein at multiple meals gives your body more opportunities to build muscle.
Pick the number of meals that works best with your schedule and enjoyment.
Build the rest of the meal around the chosen protein source.
Don't worry about counting calories, just focus on getting enough protein and letting other components auto-regulate.
For those with specific goals, the speaker has created detailed nutrition plans as a guide.
The nutrition plans allow you to create a meal plan using your preferred foods to achieve your goal.
The guide provides a step-by-step process with an example meal plan to follow.
The speaker believes this is the easiest way to create a real meal plan.
The speaker expresses gratitude for the support received from the audience and patrons.
Transcripts
the key to making a great muscle
building diet is to make it so simple to
follow that there is no chance that you
will fail what do I mean by that well
it's very simple the main thing that you
should focus on is convenience let me
give you a couple of examples how you
can make your diet way more convenient
which will lead to you being able to
stick to it for a long time without
going on some Psychopathic bench or
skipping meals that you were supposed to
eat because all the binge eating or
skipping meals stems from one simple
reason and as you might have already
guessed the reason is laziness you need
to make your diet as easy as grabbing a
bag of chips from your cupboard you
might think that something like this is
not possible but if you use all the tips
that I'm going to share with you today
it will become a reality when you are
building your diet Focus only on couple
of simple meals so have like two to
three options for each meal and only
select between them you don't need to
become gon
ramsy couple of simple options is all
you need the main focus should be on how
easy to those meals are to prepare
because the harder something is to
prepare the more likely you are to skip
it or replace it with junk food I for
example always have a protein smoothie
or overnight oats for breakfast and do
you know why because these foods are so
easy to make that I don't even have to
think while making them and that's
exactly how it should be if I had to
wake up and make a Sul for breakfast of
course that I would skip it and just
grab something that I'm not supposed to
eat instead because that's just way too
complicated sure you might be able to
prep prepare very complicated meals for
like a week but then you will give up
anyway because something like that is
not sustainable you need to develop a
system that you can follow for the rest
of your life when you start a new diet
and you want to quit it after 3 days you
obviously didn't do a great job
designing the diet in the first place to
make your meals even easier to make take
advantage of Handy Kitchen helpers
blender for example is a great
investment if you are into smoothies
frozen fruit with Greek yogurt protein
powder or any other protein source is
one of the easiest meals in existence
and of course I can't forget about the
rice cooker honestly if you don't have a
rice cooker what are you doing this is
hands down the best kitchen helper to
simplify your diet the fact that you can
just set it and forget it makes it
invaluable I wish I had some company
that makes rice cookers to sponsor me
because I just cannot recommend it
enough most rice cookers are not limited
to just rice you can also cook oats or
steam vegetables the rice cooker will
become your best friend trust me now I
will show you how to build a muscle
building diet that is very easy to
follow everyone knows that the main
pillar of any muscle building diet is
protein that's why the first thing that
you need to do is to calculate your
daily protein intake you calculate your
daily protein intake by using this
formula once you know your daily protein
intake you should split this protein
amount relatively evenly between your
meals the number of meals I recommend is
between 3 to 6 meals per day and if you
ask me why do I need to split my protein
intake into multiple meals me why can't
I just eat it all at once well that's a
very good question every time you give
your body a good amount of protein you
give your body an opportunity to build
muscle and because we are trying to
build the maximum amount of muscle
possible we need to give our body as
many opportunities for that to happen I
know that some of you are now thinking
about eating 16 meals per day but it
doesn't work like that that's why I told
you to be in the free to six meals range
if you want to eat more than six meals
per day then you can do so but you won't
get any extra benefits from that on the
other hand if you are eating less than
three meals per day you are leaving
gains on the table it doesn't matter if
you pick three four five or six meals
the results are pretty much going to be
the same you should pick the number of
meals that works best with your schedule
and that you enjoy the most so let's say
that our daily protein intake is 150 g
and we want to eat four meals per day so
if we split those 150 g of protein
between four meals we will end up with
roughly 37 .5 g of protein in each meal
keep in mind that you don't need to hit
that number exactly you can be more
flexible with it as long as it balances
out at the end of the day and once you
know how many grams of protein you need
in each meal you can just pick a protein
source that you want and use the amount
of it that is equal to the amount of
protein you need in each meal so for
example if I pick chicken breast as my
protein Source I will need roughly 165 G
of chicken breast to get the 37.5 g of
protein from it and you just repeat this
process for every single one of your
meals this will cover all of your
protein needs so you can build as much
muscle as possible then you can build
the rest of the meal around the protein
Source you chose so let me show you an
example of how this could look if I
wanted to create a meal plan for a day
we will still be using the same example
as before so 150 g of protein spread
relatively evenly amongst four meals
which as I said before is roughly 37.5 g
of protein in each meal so protein
source for meal one will be Greek yogurt
and to get close to the amount of
protein we need in each meal we will use
roughly 300 G of Greek yogurt now we
will do the exact same thing with
different protein sources for all of our
meals for meal 2 we will use 165 G of
chicken breast meal three will be 130 G
of canned tuna and for meal four we will
have two scoops of protein powder and
that's the most important part done now
you can just finish all the meals with
stuff that goes well with the protein
source so we are going to do that now
protein source of meal one was Greek
yogurt so we will add some fruit to make
a protein smoothie protein source for
meal 2 was chicken breast so here we
will add some rice protein source for
meal 3 was K tuna so we will add pasta
to make a tuna pasta salad and protein
source for meal four was protein powder
so we will add a couple of rice cakes to
make a nice snake before bed and if you
ask for example how much rice should I
add to the meal my answer to that is
just adding the amount that will satisfy
your hunger this meal plan is not taking
into account calorie counting or any
other in-depth stuff it's all about
getting in your protein and then just
Auto regulating everything else it's the
easiest way of making sure that you a
build muscle while not having to worry
about counting anything else than that
but if you are someone who has a clear
goal in mind so either cutting or
bulking I have the pleasure to introduce
you to my brand new nutrition plans I
spend hundreds of hours creating them
and today is the day that they are
finally finished I know how complicated
it feels to create a meal plan for a
specific goal for someone who has very
little experience with it that's why I
created these nutrition plans I compiled
everything you need to know about
nutrition into an easy to follow
step-by-step guide it doesn't matter if
you want to bul up lose weight or just
maintain your current weight I got you
covered I don't want to say that I
created a revolutionary system because
that would be be too egoistical but it's
revolutionary I have honestly never seen
anything similar to what I have created
other nutrition plants are usually
pre-written and you can't really change
that much about them but I created a
streamline process that you can use to
create a meal plan using all the foods
you like to achieve your goal and the
best part about it is that throughout
the whole guide I will be making an
example meal plan with you so you just
have to copy what I do and you are set I
believe that this is the easiest way of
creating a real plan out there so click
the link in the description and start
the
day and in the end I just want to thank
everyone for the huge amount of support
in the last couple of months it truly
means a lot to me and I would not have
been able to read without you so thank
you and an extra thank you to all the
supporters on my
patreon did you like this video then you
will for sure like this one
[Music]
to
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