How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Summary

In this video, the host outlines a day of eating for a lean bulk, detailing each meal's nutrient breakdown and the logic behind food choices. They discuss their current macro targets, emphasizing a high protein intake for optimal body recomposition. The host also shares their pre- and post-workout meal strategies, the importance of carb timing, and introduces a new nutrition guide available for pre-order. The video provides practical advice for those looking to improve their nutrition for better body composition.

Takeaways

• 📚 The video discusses a full day of eating on a lean bulk with a focus on nutrient breakdown and rationale behind food choices.
• 📈 The creator has been following a strict body recomposition approach and is promoting a new guide available for pre-order.
• 💡 The video emphasizes the importance of pre-workout nutrition for fueling training and driving body recomposition progress.
• 🥚 For breakfast, the creator prefers a high-protein, relatively low-carb meal with foods they enjoy.
• 🍌 The pre-workout meal should ideally contain at least 1 gram of carbs per kilogram of body weight for optimal performance.
• 🏋️‍♂️ Intra-workout nutrition is advised for those looking to optimize training performance, especially for workouts over an hour long.
• 🥗 The post-workout meal should ideally be consumed within 4 to 5 hours after the pre-workout meal to optimize recovery and muscle growth.
• 🥘 The creator's dinner is typically high in fiber and protein to aid in satiety and slow digestion, especially with an overnight fast.
• 🥗 A slow-digesting protein like cottage cheese before bed can help prevent catabolism during the longest fasting period of the day.
• 📊 The video also touches on the importance of macro tracking and how it can be adjusted based on the day and personal goals.
• 🎥 The creator shares their personal routine, including a morning walk and coffee, and how it sets the tone for the day.

Q & A

What is the main focus of the video?

The main focus of the video is to provide a detailed walkthrough of a full day of eating on a lean bulk, including meal timing, nutrient breakdown, and rationale behind food choices.

What is the purpose of the body recomposition guide mentioned in the video?

The purpose of the body recomposition guide is to provide an exact protocol for improving body composition by building lean mass while minimizing fat mass.

What are the benefits of the high protein intake recommended in the video?

High protein intake is recommended for improving body composition, being the most satiating macronutrient, having a higher thermic effect than carbs or fats, and being safe for bone health, kidneys, and liver as shown in scientific literature.

How does the video creator plan to increase his caloric intake over the next few months?

The video creator plans to increase his caloric intake from around 2800 calories per day to possibly 3200 or 3400 calories per day while maintaining his current body fat levels.

What is the rationale behind having a high protein, low carb breakfast as shown in the video?

The rationale is to partition carbs more around the workout and later in the day when appetite picks up, while still enjoying a high protein meal that is relatively low in carbs.

Why is the pre-workout meal considered the most important meal of the day according to the video?

The pre-workout meal is considered the most important because it fuels training, which drives body recomposition progress forward.

What are the recommendations for carb intake before a workout?

It is recommended to have at least one gram of carbs per kilogram of body weight, prioritizing carb sources that utilize multiple transporters for absorption.

How does the video creator approach his post-workout meal in terms of timing and content?

The creator suggests getting protein in as quickly as conveniently possible after a workout, without rushing, and spacing pre and post-workout meals by no more than four to five hours.

Why does the video creator include a multivitamin in his morning routine?

The creator includes a multivitamin as a form of nutritional insurance, especially for athletes who are prone to nutrient deficiencies.

What is the significance of the fiber-rich meal consumed later in the day as shown in the video?

The fiber-rich meal helps with satiety and slows the rate of digestion, which is beneficial for the longer overnight fast that the creator typically endures.

What is the reasoning behind consuming a high protein meal before bed as discussed in the video?

Consuming a high protein meal before bed is seen as an opportunity to prevent catabolism during the longest fasting period of the day while sleeping.