Eat These Foods to "Bulk Up" & Build Muscle | Rhonda Patrick
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- Опубликовано: 29 сен 2024
- In this video, Rhonda outlines the foods she recommends eating while in a calorie surplus for the purpose of "bulking". She also covers her preferred protein powders.
This is a segment from one of our live Members-only Q&As with Rhonda, hosted every month. Want to join in on the next one and ask Rhonda anything? Sign up here: www.foundmyfit...
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These types of foods also apply to cutting. Just reduce the amount of food and amount of times you eat.
But if you reduce the amount, wouldn’t it lower the protein amount?
Yeah but as long as you are above 1/kg of body weight you good.
You don’t reduce the amount of meals, that slows metabolism. You increase meal frequency, keep protein at the same level or increase a bit, manipulate your carbs, and fats, add cardio, and for Gods sake don’t start doing high reps like everyone tells you. Stick to the tried and true 8-12 for upper body, 12- 15 for lower body. You don’t need to worry about injuring yourself from going too heavy, your strength is going to come down as your calories, and glycogen stores come down. Drink plenty of water, make sure your get your electrolytes in, either from an electrolyte powder or just add a dash of lite salt to your water. Bodybuilding diet 101.
Reducing the amount of meals doesn't slow metabolism. 3-5 meals a day is perfectly fine
@@ryanelledge8496the whole idea of eating frequently to avoid a slow metabolism has been debunked
Screw the lean beef... give me a ribeye or a hunk of brisket. That fat is SO flavorful.
@swn69
On the fatty beef.....I'm with you, brother!
That's *exactly what I was thinking....*before I read your comment. ''Lean meat, turkey, chicken, lean beef'' SMFH!
Flavor was not her point, though. Icecream has even more flavor.
@@leecasper6657
We know what the know-it-all's point was. Thank goodness that she chimed in, because eating what I want and tearing it up in the gym wasn't working for me....NOT!
@@Jol-v1pright there with you man
Nutricost grass fed whey protein isolate is not organic
Yeah I caught that too. She might've meant non-GMO. Or maybe she thought it's organic?
Why no tuna?
mercury
A lot of Mercury
Whey is a shortcut with dire long term consequences. Meat 🥩 gains are slower but the benefits far “outweigh” time.
If you're gonna eat tuna, skipjack is the way to go because they're fished sustainably, and lower in mercury because they don't dive deep.
Mostly front Canada and USA waters
True Cali Muscle did it the same way...
Rhonda’s lookin extra olive oily today
Yummmm
She mentions high intensity cardio training. But should you not limit cardio especially high intensity if you’re trying to conserve calories and bulk up?
Why use not butters which have oxalates and not high fat beef for calories?
Exacting diet and intensive excercise makes it happen. Get in shape in some form 💪 but definitely know your limits !
They're too scared to horsecock weight around. Nobody wanna lift this heavy ass weight.
What are your concerns with tuna? Is it a health issue (the potential for heavy metals, perhaps), or perhaps an ethical issue (the dangers of industrialized tuna harvesting)? Just curious. Thanks!
Both are legitimate, but the overfishing of tuna and nearly all pelagic fish is a tragedy
mercury dude ! dinth you get the memo !
@@simonac688.Dinth? Dinth yu git da memmo? Lol.
Mercury levels are high.
Download the FREE 9-page Cognitive Enhancement Blueprint: bdnfprotocols.com/
Hey R, links not working at the moment Monday early East Coast time
Heart disease is the number one killer of people today and cancer is number two.
Being over weight is the number one factor leading to an early death.
People who are over weight have higher risks for high blood pressure, heart disease, diabetes and cancer.
Even children today have signs of artery disease. Fast foods and sugary drinks have long term consequences.
There is an obesity epidemic today where over 60% of the population is overweight or obese.
What is common today and "NORMAL" is not healthy. The average person today is not healthy and is taking medications.
Heart attacks were once only common in people over 65. Today people in their 40 are having heart attacks.
Add more plants and vegetables to your diet and less junk and overly processed foods
My 101 grandma has had high blood pressure and been over weight since the 1960s and she still lives on her own, she’s been on blood pressure meds since the 1970s but her BP still spikes to 200 sometimes and we take her to the ER. Both my dad and my aunt who are in their 70s were cut out because my grandpa had high BP at birth
All of that traces back to systemic inflammation. What causes that? Carbs over time. Stop the carbs. #1 thing. You can get pissed and argue with me and say a bunch of crap, or you can look into it and save your life.
Fast food is just food, you can eat healthy at fast food places…fast food places now have options so saying fast food is just something you heard and repeat, it still boils down to what you eat and how much you eat of it. All foods have macro and micro nutrients, how much and how little depends on that food. Any sugar drink, coke, Mountain Dew, smoothie, orange juice, apple juice, kale juice is processed and not a natural food….doesmt matter if it comes from a fast food chain, a five star restaurant, a health food store or your home kitchen
@@francostacy7675 Yeah, but the list of healthy, acceptable foods is small. At McDonald's: lettuce, onions, pickles, mustard, and perhaps a little mayo if soy is not a total no for you. That's effing it, plus you have to overlook the reality that those foods have been sitting out all day. So, good luck with your hypothesis. PS I forgot coffee and water. :(
You’re spot on. Removing the ultra processed junk from our daily diet and replacing them with good quality meat is immense for your health and the defending against disease, deterioration and decrepitude.
There is no evidence for consuming more than 1.0 to 1.4g/kg. This is based on work with elite athletes with a heavy training schedule and applies to those areas where muscle mass was increased. It is not just protein per se that matters but the amount of EAA and especially of leucine. There is also a limit on the amount of protein that can be consumed at one time before the tissue switches from anabolic to catabolic mode which depends on whether the exercise took place prior to consumption or not and intensity. The optimal level also varies between protein sources even of high quality protein.
Oates? Really? Thought it really spikes your insulin? As for whey isolate, I heard that it spikes your insulin because it’s so low in fat. But don’t know if it’s true.
Just because it’s spikes insulin doesn’t mean it’s bad. It’s a normal reaction to food in the body. Yes whey does spike insulin but not the same as you were to get a spike from eating a piece of cake. Just adding a fat source and fiber source will lower the spike if you don’t want that.
Eat the foods that don't spike insulin first.
Do you know that if you spike insuline is very good for building muscles? Why do you think bodybuilders shoot up insuline?
@@Pokerface8899they do?
yeah that was terrible advice from her. avoid all starch. oats are also contaminated with glyphosate
Tuna sandwiches with low card bread is my fav 😂
Whenever protein is mentioned, is it per current weight? Or ideal body weight. Because I am currently 250, trying to get down to 200.
Current but you cut the carbs or increase cardio
It's typically based on ideal. If you're trying to get down to 200, and consistently incorporating weight training (don't overlook cardio for endurance & heart health), aim for 200 g/day.
LuL… i’ve unknowingly been using the ‘exact’ same whey as dr patrick for years. at least i made 1 correct choice
Chicken , fish , salmon , lean beef , mackerel , Greek yoghurt , legumes and quinoa
Carbs
Oats , sprouted grain bread , fruits
Healthy fat … avocado olive oil , nut butters ,
Seems fish contain contaminants and now microplastics are a problem ….. they now are being found in human blood now ….. hell, everything in supermarkets is packaged in plastics now
*wild* salmon. Farmed salmon is one of the most toxic foods on earth.
Defintely unsubscribing. Using a picture of a guy jacked out of his mind on anabolics in the thumbnail. Very sad.
Is she getting this from a 1990s fitness magazine?
So please elaborate. What is your diet for bulking up?
@@Valreea2 weeks later..
Also watch out for phytic acid and lectins in foods that are not sprouted because they block the absorption of bio available micronutrients...
How about acknowledging the unnecessary animal killing and suffering when talking about taking lean protein? I get that scientists don't deal with moral implications, but they should. Consciousness or suffering can't be measured yet, but we DO know that we are animals and other animals can and do feel and suffer similarly like us.
What are you talking about???!
You said smoothly? Isn't that fructose?!
I agree with Rhonda's recommendation to eat lots of fish, lean beef, poultry and some Greek yogurt. Re: tuna, one very low mercury brand is Safe catch. Re: Nutricost whey protein isolate, she's right that their it's affordable, but their label does *not* say that it's organic. So if you want organic, proceed with caution. I use "Raw organic grass-fed whey", which is a little pricey but is organic.
“Raw organic grass-fed whey.” Never heard of anything more ridiculous. Just eat your eggs and egg whites man. 😂😂
@@master-of-mind5881 "Raw" is the brand name; it's just a high quality whey powder. I also eat eggs and egg whites.
@@master-of-mind5881 eggs blended into a smoothie is an acquired taste, which I have never acquired
@@unknownKnownunknowns I don’t weight train or body-build but if I did I’d rather do the egg yolk thing then consume a protein powder. Years ago when I did train (for like a month lol) I used creatine whey powder and I didn’t like it all. It just seemed unnatural to me. My philosophy is if you are going to consume copious amounts of protein then get it from natural sources such as eggs, fish, meat, etc. Supplements need not apply because they are manmade. Just my two cents.
Always gold information from Dr Rhonda.
The fat in the protein concentrate is better than isolate- full fat v semi skimmed
Bulking up!?! Now Rhonda has my attention 😁
Carbs are so underrated in these "bulk up" "muscle building" conversations.
Clean carbs are the key.....CLEAN, not french fries lol
I was surprised by the suggestion of grains, aren't these highly inflammatory and have no nutritional value at all? why not sweet potato or other starches?
Eating whole foods for protein is the best way because according to the charts with eggs 48% is used to build muscle tissues where as protein shakes (whey) only 18% is utilized the rest stores as fat and sugar
Can you please elaborate? Or prove your point? Thx
@@mrdave777 well, for those who get their protein from meats have way more bioavailable forms of amino acids, vitamins and minerals which is why it is far more superior than the vegan diet. Insulin secretes whenever we eat but when paired with fats slows the blood sugar spike fats are also beneficial. Whey protein albeit is fast absorbing and sure it can trigger protein synthesis but it is a highly processed by product of milk. Real meat have the building blocks of testosterone which is going to drive your gains.
@@Romi-0747whey protein is a shortcut with dire long term consequences. Meat 🥩 gains are slower but the benefits far outweigh the wait (pun intended 😂)
For people who follow this channel regularly, why do you think she said she would avoid tuna?
How do you not mention steak this Chanel sucks 😂😂 you just mentioned all cutting food
i love Rhonda’s vids, but i just noticed her eyebrows have zero movement…… like none..
I would go with the concentrate. It is more like real food. It will stick around longer. Isolate will stop protein synthesis in under an hour. You may get a little more time with a concentrate.
@PJ-ut2xl mic drop
Can you explain why you said you wouldn't eat tuna?
High mercury content
@@Dave.... Albacore has Mercury, but light doesn't have much at all.
@@Dave....Nowhere near high enough to be dangerous for us, certainly not 1 tin per day which I’ve done for years now with no issues and Doctor has no issues with my blood test results either
@@SiLoMixMaster oh ok I see. I guess all them health channels got into my head overtime. Because I've been scared to eat tuna ever since lol.
There was a time when I was younger. I was basically eating a tuna sandwich every single day, sometimes twice a day. It's basically when I first discovered what a tuna melt was. I didn't know anything a t all about health or diet back then tho.
.....Just say the whole supermarket next time please.!!!!......this was not really helpful.....
What about insulin spike after whey protein shake in people with insulin resistance? Is it better to eat shakes like that anyway or just leave it and get protein from other sources?
too much overthinking. eat smart balanced and complete meals consistently.
you NEED insulin to shuttle the protein where it needs to go. All protein spikes insulin, just to a much smaller extent than carbs
You can do all this complicated stuff... or simply eat red meat.
If you want to achieve the physique shown in thumbnail, you need a healthy dose of tren.
How to do so in a tight budget? I love to eat protein heavy meals, but these stuff are expensive so it is a no brainer to just fill my stomach with carbs when they are significantly cheaper.
What's your budget per week for groceries?
@@Dave.... 50 usd. FYI, I don't live in the US.
@@re_flow oh ok. How much is meat where you are?
Beans, tofu, legumes, lentils, + $10 whole roasted chickens from Whole Foods!
Why not tuna?
Here in the insane asylum known as SoCal, they just get on gear and eat everything in sight
Is tuna bad?
Why no tuna?
What is your opinion of recent studies on phthalates in almost all olive oils
Oats come out the same as they go in, indigestible 😢
Rice.....
No tuna?
Tuna in water to me is holy grail to fitness. It’s 90 calories and 19 proteins and great omegas 3s. 2 cans be 180 calories and 40 protein how can you beat that?
How big a can that is? The ones they sell here in Czech Republic have about 55G of tuna in them, which would make it about 14 grams of protein. But yeah it´s good stuff
lol guy in thumbnail is def on gear
almost lulling...love ❤
This women is so beautiful n intelligent
You need specs
Add tren
Great vid, Thank you!
I'm learning, so why fish but not tuna?
mercury
whats the reason you said you wouldn't do tuna? asking because its a big part of my diet
Mercury. You'll get mercury poisoning if you eat it too much.
mercury
Just lift weights?
Please don't use a picture of someone on steroids for your thumbnail thats so disingenuous. Set yourself aside from these clickbaity influencers.
Lol gosh, stop whining
Who hurt you?
@Alex77tank87
I agree. But....without the internet and "clickbaity" stuff to bring 'em in, these know-it-alls would have nothing to do, but to earn an honest living.
@@ModernDayDebate You're probably fat lol
Carnivore
Many other doctors/science say to avoid nuts and nut oils
She also talks about protein levels specifically in other videos and that includes aminos, sorry plant based people, you can’t reach her goals realistically….not without some animal protein or a processed powder
Plant based people can absolutely reach those goals with legumes, coconut yoghurts, a great raw protein like raw sports, nuts, seeds and a variety of plants 🌱 which all have protein. They also combine legumes with whole grains to make a complex protein. I did it for years
Doctors only suggest avoiding nuts and nut oils because they are caloric not because they are unhealthy
@@mrmolloynot so …have you heard how much protein she recommends if you are active and it’s not going to happen with Plant protein and then also getting the aminos to make it complete…that’s a lot of beans and imported coconuts and do the math for quantity, you can’t maintain it….or you are going to use a plant based processed supplements to achieve those levels, but again that’s protein made in a production lab….you can’t sustain those protein levels eating only unprocessed plant based foods…and you admitted how much of the processed stuff you had to eat.
You may have done it, but that doesn’t mean it’s optimal . You could do it eating McDonald’s every day, doesn’t mean it’s optimal.
@@unknownKnownunknownsthat’s not true, google it. They don’t all agree on the health of nuts
Rice.
Ty so much for these videos
Why did she leave out tuna?
mercury
hi is milk bad for everybody inlcuding a2 organic milk
I avoided milk for years, but my health improved when I added it back into my diet. So I wouldn't assume it's bad for everyone. Many people do digest A2 a little better. I'm currently drinking raw milk from a local dairy (it's tested regularly for safety), and eating some home-made yogurt.
@@Nilsosmar ok thanks
@@Kevin-p5u1iRaw milk kefir has benefited me greatly. Recommend to everyone. No takers so far. 🤷♀️
Por que es TUNA NO BUENO???
Sus niveles de mercurio
Interesting~
What is a good 3rd party tester to use?
Informed sport
@@mrmolloy Thank you!
Always interesting to hear someone who knows nothing about bodybuilding talk about how to do bodybuilding 😂😂👍
There was absolutely nothing wrong with the information she gave here as it pertains to lifters.
What did she say that was wrong, though?
💪🥩CARNIVORE🥩💪
Blue zones all live the longest, free from disease they are 90% plant based 💪🏼🌱💪🏼
Why not tuna ?
It can be quite high in mercury
@@FoundMyFitnessClips Safecatch brand tuna has been tested and been found to be very low in mercury; they test each fish. It's actually recommended for pregnant women.
You may want to correct the part of the video (or add a text correction to it) in which you say Nutricost whey is organic; it's grass-fed but not organic.
Thanks for the video.
Sardines are your friend
You are what you eat. Your diet impacts your health.
Lower stress, reduce obesity, get enough sleep and more exercise are key to a healthy life.
Obesity in children and adults is rising across the world.
Fast food and sugary drinks including fruit juices are contributing to the problem of poor health and obesity.
Eat a healthy plant based diet and exercise regularly.
Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices.
Every adult and child should own a bicycle and ride it regularly.
Regular exercise will help you sleep better. Yoga is a great stress reducer.
Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game.
A variety of stretching and other exercises help with increased mobility.
Ride to work, ride to school, ride for fun.
Every city should be a bicycle city.
Speak up for bicycles in your community
😂why cut the eggs!
Not going along with a lot of that at all but I'll give you the cycling and juices.
@KJSvitko
Looks like you've got it all figured out. Great! Hey! Everybody! We can all go home now!
I don't normally listen to health gurus however Rhonda has qualifications and seems to know what she is talking about.
The most cookie cutter plan . Thanks for all your expertise.
Your kidding, right. This is elementary school stuff.
So food. We're taking a long journey to say "food"
For the most part....eat whatever you want (except fish....it's disgusting) and tear it up in the gym. You're welcome.
yeah I tend to agree with this. If you've got a consistent workout routine you'll tend to gravitate toward eating food that facilitates that lifestyle. If you're having McDonalds every night, you're probably not gonna have the motivation to hit the gym 6 days a week, for example.
@@alexmartin628
3-4 days/wk for me. I always eat whatever I want....resistance training or not.
Fish provide omega 3s which western diets don’t get anywhere near enough of and they build Endocannabinoids which are responsible for homeostasis (internal balance of cells)
@@mrmolloy
NO, thank you! You can have mine. I'll even include the magical omega 3s that y'all think are gonna save ya from the Grim Reaper. It's coming for you "healthy" know-it-alls, as well.
No need to go crazy on protein all the excess protein will be converted in glucose or fat. You'll just overwork your kidneys. Wfpb for the win
@wellthi
What do you know about it?
It doesn't effect the kidneys if you have healthy kidneys
Wasn't there a recent study that showed the body stores excess protein? If you're eating well and getting enough nutrients then the body won't use protein for energy, it will store it until it's needed for building muscle.
These guys talk about the study I mentioned above - ruclips.net/video/vRGcdGrQCf8/видео.html
@@Valreea ok but that doesn't disprove my statement and that doesn't mean more is better for overall health according to that meta analysis its not : PMC4045293
Plant based protein? Bwa ha ha ha.
What's the negative vibe on Tuna
Probably mercury content
why do you use so much facial cream?
It's likely not facial cream. If you properly care for your skin then it should reflect light. The skin is meant to be hydrated, it's a sign of good health. The problem is the the majority of people are deficient in nutrients and are dehydrated.
Rhonda's skin is healthy. The skin you're used to seeing, dry and lacking moisture or shine, it's not as healthy as it could be.
Most meat nowadays are not lean they are engineered to be super fat only plant protein are still lean
🙄
I wish you would actually look into the harmful effects of eating animal products.
What are some?
@@Timelapse-so3hc shorter life, more aging problems.
@@lightdark00 can you provide some resources like studies or books to recommend? I’m curious about this and would like to learn more. Thanks!
@@Timelapse-so3hc messages here aren’t the place to cite sources and stuff. You can just research the studies on pub med.
Cool story
"Animal products are so bad for your health. But I have no evidence, you can just look it up for yourself"
The lady who was promoting vaccines 😂