How a Bodybuilder Eats to Build Muscle | IFBB Pro Evan Centopani

  • Δημοσιεύτηκε στις Πριν 2 χρόνια

    Bodybuilding.comBodybuilding.com

    διάρκεια: 21:08

    Without a consistent nutritional approach to back it up, even the best muscle gaining training protocol can end up being a fat-loss program, a fat-gain program, or just a "look exactly the same" program.
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    That's one reason why Evan Centopani says that as a professional bodybuilder, he is also a "professional eater." He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world's top bodybuilders.
    No, you don't have to eat as much as a 275-pound bodybuilder does to be successful with this program-although we've provided that info if you want to try. But you'll probably have to eat more than you're accustomed to, both in terms of protein and vegetables. If you watched Evan's video "How an IFBB Pro Really Eats," you know the man can put away serious amounts of kale.
    This won't be easy. But will it be worth it? Well, I'll let you decide once you start struggling to find a pair of pants that fit over your quads.
    | How Much to Eat |
    - Calories are necessary to drive growth, but not at the expense of throwing nutrient quality and your health out the window. Evan insists that food quality is crucial. "If you're constantly eating like crap, you're going to train like crap," he says.
    - That's not a recipe for growth. Rather than focusing purely on protein, carbohydrates, and fat, he adds a fourth mandatory "macro"-vegetables-and he encourages you to do the same.
    - Here are the macros he recommends for anyone following Iron Intelligence:
    Protein: 1.5 grams per pound of body weight per day
    Carbohydrates: 1.5 grams per pound of body weight per day
    Healthy Fats: 0.65 grams per pound of body weight per day
    Vegetables: 2 grams per pound of body weight per day
    Remember that the numbers above serve as a starting point, not a set-in-stone prescription. Begin by figuring out how many calories you need per day by using Bodybuilding.com's calorie calculator. Make sure you select "weight gain" and choose either "moderately" or "very" active, depending on your job and lifestyle outside of the gym.
    | What to Eat |
    Protein Sources: Chicken and turkey breast, chicken liver, lean red meat (90/10 ground, flank steak, sirloin, filet), white fish (cod, fluke, flounder, sole), eggs, whey protein
    Carbohydrate Sources: Rice (white, brown, jasmine), sweet or white potatoes, oats, fruit, oat flour, brown rice syrup
    Fats: Nuts (almonds, walnuts, pecans, macadamia nuts), seeds (pumpkin, flax, sunflower), avocado, olive oil, canola oil
    Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, bell peppers, carrots, rutabaga, turnips, squash
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Πριν χρόνο
U Roy
U Roy

@torxx12 Do some exercise !!!

Πριν 27 ημέρες
U Roy
U Roy

You are doing great ! You have given honest information about your food. How much is your BMI ?

Πριν 27 ημέρες
nampaman
nampaman

but...How does he stack to build muscle?

Πριν 3 μήνες
Čaki norac
Čaki norac

I personaly think, way to much meat and proteins. Your livers are not happy for sure. Microvave destroys nutrinets and we still know far to little. They say that vegitarians are thinking all day about food, but this is even worse. At least for me. :) Good luck with your endavours.

Πριν 3 μήνες
124 RUS
124 RUS

Русский?

Πριν 8 ώρες
youlittlerocket
youlittlerocket

If he spends all day cooking, farming and shopping, how's he got time to lift weights?

Πριν 10 ώρες
fuckoff
fuckoff

What is the supplement he takes?

Πριν 17 ώρες
Njabulo Kuture
Njabulo Kuture

"If food is just an after thought, your body is going to look like an after thought"

Πριν ημέρα
Chris Kindler
Chris Kindler

such a nice lad

Πριν ημέρα
JStillProductions
JStillProductions

“Shut up and eat” haha

Πριν ημέρα
theninjararar
theninjararar

It's pretty bad for the environment to eat as much as 3-4 people

Πριν ημέρα
Alan Morey
Alan Morey

You fools ! You have to raise the heart rate to achieve cardio ! Walking doesnt do that efficiently enough to do much

Πριν ημέρα
TechMechMen
TechMechMen

Wow. For how much he eats the tatal was less than 5000kcal... A week ago I was so hungry I ate two whole burgers with fries and that was a mighty 3000kcal lol

Πριν ημέρα
tubestick00
tubestick00

I have never understood people who walk on a treadmill forn10 mins and that's the lot. Why not just walk around the block instead of being in your dimly lit basement. Get some fresh air and real walking.

Πριν ημέρα
youlittlerocket
youlittlerocket

Agoraphobia?

Πριν 10 ώρες
mohammed Ali
mohammed Ali

gentle giant

Πριν ημέρα
Lam Yogur
Lam Yogur

His spending to the daily meals are equal to my spending per week...

Πριν ημέρα
Othman Salih
Othman Salih

why is he always out of breath?

Πριν ημέρα
xJAKE
xJAKE

He looks like thanos in end game 🤣😂 the gardening scene

Πριν ημέρα
The Don
The Don

OMG. "I'm going to do some cardio". Goes for a slow walk on treadmill and sweats like a pig. Wow!!!

Πριν ημέρα
fuckoff
fuckoff

Yeah i was thinking the same thought he was running that panting audio

Πριν 17 ώρες
fuckoff
fuckoff

Lol

Πριν 17 ώρες
Maceij VE
Maceij VE

this makes me sad for some reason

Πριν 2 ημέρες
The Don
The Don

He seemed a bit sad didn't he? Like he was just going the ropes day after day. Like life was one long ground hog day. He seems like a really cool guy, but a bit sad.

Πριν ημέρα
GsPilotXR skurr skurr
GsPilotXR skurr skurr

How many times does he shit then

Πριν 2 ημέρες
Clay Gillespie
Clay Gillespie

He forgot to mention how many cc's he injected before that morning orange.

Πριν 2 ημέρες
Motasem Hamdan
Motasem Hamdan

Anabolics

Πριν 2 ημέρες
Amal Khan
Amal Khan

whats the time you usually go for workout

Πριν 2 ημέρες
Jude Clownwelt
Jude Clownwelt

it makes no difference what you eat when you pump that shit into your body.

Πριν 2 ημέρες
Hit Me
Hit Me

Who????????????????????

Πριν 2 ημέρες
Vang96
Vang96

Oh I get it now if I eat a snack my body is going to look like a snack 💯💯💯

Πριν 2 ημέρες
Sagn C
Sagn C

All I see is he sits with laptop for 10 minutes and eats rest of the time...😂😂

Πριν 3 ημέρες
User One
User One

Legend has it there are no animals of any kind in one mile radius around his house... dead silence, Ok? Jk, you're awesome man, thanks for sharing

Πριν 3 ημέρες
Jane Lane
Jane Lane

My man cannot breath

Πριν 3 ημέρες
William Johnson
William Johnson

nice guy

Πριν 3 ημέρες
Tori Ka
Tori Ka

When you eat salt free dry chicken with broccoli for months, maybe you change your mind 😂🐔

Πριν 3 ημέρες
Aaron Garrett
Aaron Garrett

It’s like nothing better then growing your own food

Πριν 3 ημέρες
Daniel Tigges
Daniel Tigges

My gf eats that much but she's a cow

Πριν 3 ημέρες
Angie S
Angie S

Meat dairy & eggs ARE NOT HEALTHY in present day. No matter how much abs you have, animal flesh, hormones, pus, cholesterol, saturated fat are not HEALTHY.

Πριν 3 ημέρες
Chris E
Chris E

Ok?

Πριν 4 ημέρες
M Whitman
M Whitman

Food food food food I don't want to eat anything now, I want to puke!

Πριν 4 ημέρες
Joe Haefeker
Joe Haefeker

You're a great educator of bodybuilding!

Πριν 4 ημέρες
Joe Haefeker
Joe Haefeker

I'm a seafood junkie myself!

Πριν 4 ημέρες
Joe Haefeker
Joe Haefeker

Adequate blood flow is crucial to building muscle.

Πριν 4 ημέρες
Joe Haefeker
Joe Haefeker

Food is the bodybuilding mortar!

Πριν 4 ημέρες
Alan Morey
Alan Morey

Walking on a treadmill is NOT cardio

Πριν 4 ημέρες
ccammy1
ccammy1

Yes it is. Low intensity

Πριν 2 ημέρες
Shooter Macgavin
Shooter Macgavin

That was interesting, thanks! I wonder what would be the difference on a training day? Do you eat same proportions of macros and same amount of calories? Is there a difference in timing ?

Πριν 4 ημέρες
Seth Legros
Seth Legros

18:35

Πριν 4 ημέρες
Heltah sinsay
Heltah sinsay

I never knock a man for his diet.. one thing I never understood is there is dudes in prison bigger and more cut and they are eating a golussh of mayonnaise pork rinds ramen noodles and all sorts of garbage and they look amazing .. I just dont get it

Πριν 4 ημέρες
Ivan Poljasevic
Ivan Poljasevic

I cant wrap my mind around this. It may work for someone his size but I feel like I gained 20lbs just looking at all that food. For me 1 cup of greek yogurt, 1 yellow bell pepper, and a bowl of egg whites. 1 meal per day and supplement with some whey protein isolate. Im seeing great results

Πριν 5 ημέρες
Gianluca Cazzoli
Gianluca Cazzoli

no you broke the spaghetti. you never do it

Πριν 5 ημέρες
Siobhan Airey
Siobhan Airey

But how do you not get full?

Πριν 5 ημέρες
Emrah Yiğit
Emrah Yiğit

Was it a cooking show?

Πριν 6 ημέρες
Paweł Gryka
Paweł Gryka

"Just shut up and eat" - this what I found a golden tip for my bulking up problem.

Πριν 6 ημέρες
Kyle Lebrocq
Kyle Lebrocq

Thanks for the good tips man cheers

Πριν 6 ημέρες
goo5976
goo5976

I run 8 miles a day and lift heavy. his cardio is 0.43 miles and heavy lifting later on. makes no sense. he's obviously only toned because he takes PEDs

Πριν 6 ημέρες
Elizabeth Kurian
Elizabeth Kurian

I wonder how he eats that bland meal 3 times ,yuck! And doesn't this guy shower after exercising in the morning ??

Πριν 6 ημέρες
User One
User One

lol princess alert! princess alert!

Πριν 3 ημέρες
Martin Charles
Martin Charles

the Animal supplement is in every scene(along with his shirt)...Things that make you go Hmmm!!

Πριν 7 ημέρες
Mig Ram
Mig Ram

"Errbody wanna be a bodybuilder but ain't no none of you wanna eat some 6 meals a day!"

Πριν 7 ημέρες
hadley bayley
hadley bayley

no training?

Πριν 8 ημέρες
Fractal Mandelbrot
Fractal Mandelbrot

After all those meals, when did you go to the gym? Your a powerhouse!! Thanks for the inspiration!

Πριν 8 ημέρες
KloutKulture
KloutKulture

Moon face

Πριν 8 ημέρες
Harrison Kessler
Harrison Kessler

Doesn't eggs have a ton of cholesterol that clogs arteries?

Πριν 8 ημέρες
Zoltan Verdon
Zoltan Verdon

I think the world of this man but he misses a valuable point: Most people EAT FOR TASTE They CHOOSE what eat BECAUSE OF TASTE. I am left with the sharp impression that he isn't enjoying his food at all. WE ALL LOVE YOU EVAN

Πριν 8 ημέρες
DarLiN CSGO
DarLiN CSGO

He‘s living the perfect life..... Own house, garden, nice job, has friends who work in shops that can deliver him food , .... etc

Πριν 9 ημέρες
Anoushirvan Paakzaad
Anoushirvan Paakzaad

What a shitty life!

Πριν 9 ημέρες
DL VOX
DL VOX

What people are forgetting is the commitment here. That’s the problem these days...most people don’t commit to anything and just sit back and shit talk. The man is driven and has goals and he is consistently focused. Learn something from that.

Πριν 9 ημέρες
Jason Rahimzadeh
Jason Rahimzadeh

23g fat in a tbone? no way.

Πριν 10 ημέρες
Mark Lee
Mark Lee

There is something about the sound on this video that caused the sound in my car to go out at the one minute and 27 second mark two days in a row. Fortunately the sound started working again after I turned the car off and turned it back on, but it’s just bizarre! I’m going to have to find somewhere else to watch and listen to this video...

Πριν 10 ημέρες
Psiop.Blazedaz02
Psiop.Blazedaz02

John bones jones aye

Πριν 10 ημέρες
Universal Gemini
Universal Gemini

I’m a retired chef. I got tired of the waste. I now lift and consider myself a casual bodybuilder. I don’t compete nor do I want too. I just wanna be strong. I eat heavy veggies, I run not as daily as I should but I love this.

Πριν 11 ημέρες
RyanRickyW
RyanRickyW

I feel like someone stole my meal haha

Πριν 11 ημέρες
Aneesa Young
Aneesa Young

O

Πριν 11 ημέρες
Eduardo Gomez
Eduardo Gomez

Who eats a orange with a plate and fork

Πριν 11 ημέρες
Orange*County
Orange*County

He reminds me of Ronny from Jersey Shore lol

Πριν 11 ημέρες
Shane Childers
Shane Childers

I really don’t think he’s breathing abnormally difficult. I think the fact the mic is right by his neck, it really amplifies the breathing.

Πριν 12 ημέρες
MAC 75
MAC 75

For me it isnt worth. Eat all 3 hours you hate eating no sweets no fun all the time and for what???? For a bit muscles. I rather train good eat what i want and have a good figure no pro. Thats ok for me.

Πριν 12 ημέρες
the Substance
the Substance

This man is in the wrong line of business lol

Πριν 12 ημέρες
C Smers
C Smers

I need this kind of motivation to prep all my meals.. 4000 calories a day..wheeew

Πριν 13 ημέρες
WHO'S THiS
WHO'S THiS

Now do one for people that work 8-12 hours 4-6 days a week.

Πριν 13 ημέρες
Matthew Damon
Matthew Damon

It's called tupperware. Where there's a will, there's a way. Don't be a pleb

Πριν 10 ημέρες
Tyler Cataldo
Tyler Cataldo

great guy

Πριν 13 ημέρες
Pumpelche
Pumpelche

He is refreshingly smart.

Πριν 13 ημέρες
Lava Rez
Lava Rez

I'm not trying to be a body builder but i'm very interested in the science behind his food.

Πριν 13 ημέρες
Lava Rez
Lava Rez

Wait so for his cardio he just walked??

Πριν 13 ημέρες
trejern
trejern

he is run out of oxygen.

Πριν 13 ημέρες
Running4 Fun
Running4 Fun

I love food but my body cannot process it, I had cancer and now an illness for life , due to this I cannot eat a lot, I train hard . but diet fails me. how can I gain hard big muscles. I eat protein, supplements. Anything you can suggest please.

Πριν 14 ημέρες
azhad azman
azhad azman

Is there any side effect to your kidney if you consume too much protein?

Πριν 14 ημέρες
Brandon Baker
Brandon Baker

Why white rice tho?

Πριν 14 ημέρες
Casey Matta
Casey Matta

Hey what is the breakfast recipe, how did you make that just with oats eggs and strawberries?

Πριν 15 ημέρες
Thats Why
Thats Why

17:50 Come on man, don't break the spaghetti!

Πριν 15 ημέρες
dala bu
dala bu

Popeye in his life only thing he was eating spinach and look how strong he got

Πριν 15 ημέρες
Spiff V
Spiff V

I find it hilarious that bodybuilders today consider walking like old women on treadmills “cardio”. You’ll pound heavyweights like a man all day. Yet cardio like an old woman. That’s not cardio. That’s just going through the motions. And considering you’re out of breath just from walking. Clearly you need to take that cardio more seriously. Unless you eat to die at a very young age.

Πριν 15 ημέρες
Miguel Ortega
Miguel Ortega

hopefully your sticking to organic and non gmo.

Πριν 15 ημέρες
Travis Colpitts
Travis Colpitts

Your a machine buddy.Takes dedication.

Πριν 15 ημέρες
Patrick swayze
Patrick swayze

Is son of a b**** does your septic tank need to be emptied once a month

Πριν 16 ημέρες
jay lock
jay lock

So when do you go work out?

Πριν 16 ημέρες
Larry M
Larry M

Oh man he broke his pasta in half. Come on.

Πριν 16 ημέρες
relegaldesigns1
relegaldesigns1

17:52 his italian ancestors are crying!

Πριν 16 ημέρες
Sam Pupo
Sam Pupo

Pro eater? Shit i thought i was a pro eater

Πριν 16 ημέρες
Vojtěch Vlasák
Vojtěch Vlasák

You know what. Imagine you when you make enough money to live how you want. Actually in most cases it would be your own house, gardening, raising kids and work on something on your own. He already have it.

Πριν 16 ημέρες
Paramashiva
Paramashiva

Damn are you afraid to die ? Your breath is heavy.. you eat too much :P Go liquid plant based 4 time a day you will have much more energy and you will feel lighter xD

Πριν 16 ημέρες
Larry M
Larry M

Dude is totally out of breath walking on a treadmill. This dude isn't healthy. Carrying around an extra hundred pounds of muscle is healthier than carrying around an extra hundred pounds of fat but it's healthier to weigh a hundred pounds less.

Πριν 17 ημέρες
PhillieG
PhillieG

Larry M I was thinking the same thing. He sounds out of breath, smh

Πριν 6 ημέρες
Larry M
Larry M

Who the hell cuts up an orange and eats it with a fork?

Πριν 17 ημέρες
Lekulubutu Mphela
Lekulubutu Mphela

and I'm hungry

Πριν 17 ημέρες
troublelayton83
troublelayton83

Listening to dude breathe makes me feel like im lacking oxygen.. No bueno👎

Πριν 17 ημέρες
sahar genish
sahar genish

why do you sigh all the time? you feel good?

Πριν 17 ημέρες
MCDUBHIRELAND
MCDUBHIRELAND

This guy is on point

Πριν 17 ημέρες

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