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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► Shop Animal Supplements: http://bbcom.me/2DPMzvp ► Premium Fitness Plans: http://bbcom.me/2DQ7j60 ► Evan Centopani's Iron Intelligence Training Program: http://bbcom.me/2DRGWN1 | Evan Centopani's Recommended Supplements | ► Animal Fury Pre-Workout: http://bbcom.me/2DPApTg ► Animal Whey: http://bbcom.me/2DRhEPr ► Animal Omega: http://bbcom.me/2DOEOWA ► Animal Pak: http://bbcom.me/2DSyEEA ► Universal Carbo Plus: http://bbcom.me/2DRi5t3 ► Universal Creatine: http://bbcom.me/2DNSfG1 ► Animal Shake Cup: http://bbcom.me/2DQpkBk | Animal Clothing & Accessories | ► Animal Iron Intelligence Iconic T-Shirt: http://bbcom.me/2DRGRcb ► Animal Iconic Tank: http://bbcom.me/2DP29Hn ► Animal Iconic T-Shirt: http://bbcom.me/2DPNnjV ► Animal Pullover Hoodie: http://bbcom.me/2DP5GWu ► Animal Zip Up Hoodie: http://bbcom.me/2DQpdpo ► Animal Sweatpants: http://bbcom.me/2DQpkkO ► Animal Beanie: http://bbcom.me/2DOEwis ► Animal Gym Bag: http://bbcom.me/2DQ7b6w ► Animal Wrist Wraps: http://bbcom.me/2DRjz6i ► Animal Pro Lifting Straps: http://bbcom.me/2DOEcQM

Πριν χρόνο
U Roy
U Roy

@torxx12 Do some exercise !!!

Πριν 3 μήνες
U Roy
U Roy

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

Πριν 3 μήνες
nampaman
nampaman

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

Πριν 5 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 6 μήνες
Hamster
Hamster

I like this guy

Πριν 3 ώρες
Xavier Perronnier
Xavier Perronnier

He is cute lol , no homo

Πριν 5 ώρες
Sonic Broom
Sonic Broom

Who else kept waiting for the workout???

Πριν 9 ώρες
Justin Mathers
Justin Mathers

So his cardio is a walk on a treadmill?

Πριν 19 ώρες
Slim
Slim

Litterally the hardest part of bodybuilding is eating...sometimes I wish I was like those fat feminists that are emotional eaters

Πριν ημέρα
carlo lo turco
carlo lo turco

Sorry to tell you microwaves kill all nutrition

Πριν ημέρα
Zach H
Zach H

13:48 “How’s the wife and baby?” Now everyone can shut up with asking, “Where’s his family”

Πριν ημέρα
Dem User der mir persönlich am besten gefällt
Dem User der mir persönlich am besten gefällt

2:47 why is he not going on a walk? outside maybe...

Πριν ημέρα
Ricardo
Ricardo

Never hit the gym tho

Πριν 2 ημέρες
Julian Depaepe
Julian Depaepe

this guy eats 2.5x more than i do

Πριν 2 ημέρες
Pacific Blue
Pacific Blue

appreciate how polite and down to earth this guy is. wish i could hang out with him, and be trained by him.

Πριν 2 ημέρες
ᴀɴᴅʀᴇᴡ ᴛʜᴇ ɢʀᴇᴀᴛ
ᴀɴᴅʀᴇᴡ ᴛʜᴇ ɢʀᴇᴀᴛ

Same..

Πριν 19 ώρες
SOHAIL KARIM
SOHAIL KARIM

6:49 OMG he's ANIMAL EVIL LAUGH

Πριν 2 ημέρες
cuz rocks
cuz rocks

Animal

Πριν 2 ημέρες
JRLM
JRLM

hes huge lol..

Πριν 2 ημέρες
jp ch
jp ch

you learn so much from this guy amazing!

Πριν 3 ημέρες
unreal gamz
unreal gamz

What a weapon

Πριν 3 ημέρες
Christopher Sewell
Christopher Sewell

Yeah I can have my money back

Πριν 3 ημέρες
Christopher Sewell
Christopher Sewell

I’m on 40 kg bench press with no frineds

Πριν 3 ημέρες
Christopher Sewell
Christopher Sewell

Oh my god the gym sets to small

Πριν 3 ημέρες
Christopher Sewell
Christopher Sewell

Spider-Man

Πριν 3 ημέρες
Christopher Sewell
Christopher Sewell

I need money

Πριν 3 ημέρες
Gilbert Cervantes
Gilbert Cervantes

Shut up n eat 😂😂😂😂😂😂😂😂😂😂😂😂😂Nice one👍👍👍👍great video 👍👍👍Los Angeles 👍👍👍👍👍👍👍

Πριν 3 ημέρες
Giray Kharizzma
Giray Kharizzma

With Type of this diet and hard work you can have a great body naturally In 10 years

Πριν 3 ημέρες
Jonathan Lane
Jonathan Lane

This guy is not a happy man.

Πριν 3 ημέρες
Martin David
Martin David

Very inspiring, thank you for sharing!

Πριν 3 ημέρες
Sheep Music
Sheep Music

He has a very nice kitchen. Love the subway tile backsplash

Πριν 3 ημέρες
movie.future
movie.future

Lemon is the key for your Appetite

Πριν 4 ημέρες
K X
K X

He must shit a ton

Πριν 4 ημέρες
santosh dey
santosh dey

All pro bodybuilders are from royal family they are very rich

Πριν 4 ημέρες
Benny Mestdagh
Benny Mestdagh

eat eat eat and repeat

Πριν 6 ημέρες
Ƿynnťari
Ƿynnťari

Wait, stop. You wake up and eat only water with orange? How don't you die twelve seconds later? If I do this, my blood pressure goes 1 per 0

Πριν 6 ημέρες
Mostafa Akoushahly
Mostafa Akoushahly

aren´t there any videos for people who have money issues?

Πριν 6 ημέρες
Thinesh
Thinesh

What time did he workout

Πριν 7 ημέρες
Himmat Khan
Himmat Khan

He has nothing else except eating

Πριν 7 ημέρες
Himmat Khan
Himmat Khan

It is over all eating

Πριν 7 ημέρες
captcatholic
captcatholic

I love how humble and knowledgeable he is. So much focus on the food. No beast mode yelling and nonsense, just consistency and dedication.

Πριν 8 ημέρες
Parker Curtis
Parker Curtis

This guy bites misquitos

Πριν 8 ημέρες
Trevor L
Trevor L

Walking...cardio? 😂😂😂

Πριν 8 ημέρες
S w E n e K A f
S w E n e K A f

The guy provides deep ideas on how mankind sees food , seems very educated and acts calmly , wears a T-shirt with ANIMAL written on it 😁

Πριν 9 ημέρες
LONDINESE95
LONDINESE95

FOR SOME REASONS, THE PART WHERE THIS NEW DISCOVERED EATING PHILOSOPHER STUFFS HIMSELF WITH ANY SORT OF JUICES IS ALWAYS MISSING.. I MUST THEREFORE ASSUME THAT BROCCOLIS MAKE YOU LIKE RONNIE COLEMAN. I'M DOWN TO THE GREENGROCER RIGHT NOW !!!... (please stop bullshitting tenagers who just picked up body building)

Πριν 9 ημέρες
besamemucho5
besamemucho5

nice and healthy life....i tried the garden way of growing some food like tomatoes...i ended up paying more than $10 a pound for tomatoes...you have to tend to your garden all the time, feed the plants...so i decided that for now and for what i want .99cents a pound is ok ...i totally appreciate what Evan is saying....you have to eat healthy if you want to stay healthy...

Πριν 9 ημέρες
Sroz Dahal
Sroz Dahal

Sir if i started to go gym 2 months and leave to go gym for 1 month and then again restarted ,does it effect on my bodybuilding

Πριν 9 ημέρες
Ahmad Abdel Mawla
Ahmad Abdel Mawla

Look at his muscles. He must be injecting lot of whey protein ahahahaha

Πριν 9 ημέρες
Nick Mattio
Nick Mattio

In public I grunt and growl loudly every time I bite into a piece of meat, loaded cheeseburger, meat filled sandwich etc I can definitely see the results now, I’ve lost my friends and banned from Golden Corral, Texas Road House and Outback Steakhouse to name a few

Πριν 9 ημέρες
Vaibhav
Vaibhav

My reaction at my meals : Aah usual shit

Πριν 10 ημέρες
OLd GrUMp ̄へ ̄
OLd GrUMp ̄へ ̄

Who put this sad music in this vdo It made me cry 😞

Πριν 11 ημέρες
Sam john
Sam john

He forgot to show his secret stash of Anabolic 😂🙄🤭

Πριν 11 ημέρες
Random punjab
Random punjab

Respect

Πριν 11 ημέρες
jake simmons
jake simmons

Hes always winded

Πριν 11 ημέρες
Rocko 333
Rocko 333

Sorry but as soon as you put that in the microwave you lost me.

Πριν 11 ημέρες
debra smith
debra smith

You can learn so much from this guy not just about bodybuilding but about life he could of done anything he channeled his energy to!!

Πριν 11 ημέρες
Satsui Nohado
Satsui Nohado

Time to eat. Just ate,oh,time to eat again. That's what a big body needs. This dude Is bigger than I'd ever want to be. I want half the size with more definition. Almost there,just goota work on cardio and reducing belly fat Shellfish are "filters"?? Yeah,nutrient catchers. Good source of many minerals. I want oysters now

Πριν 13 ημέρες
Sandis Str
Sandis Str

Exactly..

Πριν 13 ημέρες
Mic's Page
Mic's Page

Right, eating for purpose. It's all mental. Great video!

Πριν 14 ημέρες
None
None

Love that garden 👍

Πριν 15 ημέρες
Bieber Ninja
Bieber Ninja

he eat all day but no lift weights? he be on tv show 600 lb life very soon, what do you think huh?

Πριν 15 ημέρες
Tommy Wiseau
Tommy Wiseau

you'd be suprised what 15 minutes of walking EVERYDAY does for your heart, keeps it healthy. Not as healthy as a marathon runner, but enough to keep the engine tuned so he can train harder with weights.

Πριν 15 ημέρες
Денис Динков
Денис Динков

What is your opinion on ANIMAL PACK ? How Important Are Vitamins For Muscle Growth ? Which vitamin, what source of fat does it require ?

Πριν 16 ημέρες
Josh
Josh

To bad the micro wave kills your food.

Πριν 16 ημέρες
TheHorseFormerlyWithoutAName
TheHorseFormerlyWithoutAName

So a bodybuilders day consists of eating something every couple of hours. Where did I go wrong?

Πριν 16 ημέρες
Patriot 2016
Patriot 2016

This is the type of stuff I tell people all the time. They always ask “how can you eat the same boring healthy meal prep everyday?!”. Because you look at it as fuel, not food. Like he said, it has to be functional not tasty.

Πριν 16 ημέρες
xxxhyperrxxx
xxxhyperrxxx

is it me or he reminded me of thanos when he started picking the vegetables

Πριν 17 ημέρες
Zey - Kon
Zey - Kon

Do we get a video break down on your stack?

Πριν 17 ημέρες
Rocky Pingale
Rocky Pingale

The only people who look good for years are the ones who have food discipline.

Πριν 17 ημέρες
Eric Ball
Eric Ball

Question whats with the rice i didnt think rice had much in it

Πριν 17 ημέρες
Sayan Biswas
Sayan Biswas

Long live Centopani

Πριν 17 ημέρες
Marouane G. Rahmouni
Marouane G. Rahmouni

This is my dream life.

Πριν 18 ημέρες
Five Books
Five Books

Clams and other shellfish are full of poison. You can say it’s BS but that doesn’t make it true. Sure, they do have protein. They are also full of carcinogens and stuff that will make you throw up for about 24 hours occasionally. Stick to only fish that have fins and scales.

Πριν 18 ημέρες
Five Books
Five Books

Guy thinks walking is cardio. Goes back upstairs and continues doing cardio by walking around his kitchen. My God, I guess we are all doing cardio all day then.

Πριν 18 ημέρες
eric rush
eric rush

You call this a body, how miserable it’s the complete opposite of a 4-500lbs+ over wait person. Obviously it’s his hobby or physic deficiency.

Πριν 18 ημέρες
Dano1947
Dano1947

I wonder what this guy does for a living? He spends a lot of money on food.

Πριν 18 ημέρες
Dano1947
Dano1947

I eat 2 meals and snack any time I feel hungry. This guy's built like a line backer.

Πριν 18 ημέρες
Dano1947
Dano1947

1 or 2 eggs is all I can handle, I fill up quick and I hate feeling stuffed. I stop short of that.

Πριν 18 ημέρες
Dano1947
Dano1947

I eat honey.

Πριν 18 ημέρες
Dano1947
Dano1947

Not me, I eat when I'm hungry but I eat what tasted good.

Πριν 18 ημέρες
Dano1947
Dano1947

What's the point of eating at all if you don't enjoy it? You might as well have a tube down your throat and pump the food in.

Πριν 18 ημέρες
DUAL 777
DUAL 777

Dude is so so humble. Rides a 15 year old audi. Not to mention compact class

Πριν 18 ημέρες
Daniel Carlos
Daniel Carlos

Does it matter what time you eat at? What is a good eating schedule

Πριν 18 ημέρες
TigOlBitties0000
TigOlBitties0000

Protein shits at 2:30

Πριν 19 ημέρες

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