@@miliyanaleksandrov There is because of insulin. Fats and carbs are 2 different sources of energy and you cant use both at the same time as energy. If you eat fat with no carbs or low carbs: insulin doesnt spike and you metabolize the glucose, then switch to ketones from the fat you ate. If you eat high fat + high carbs, you spike insulin and you will not be able to make the switch from glucose to ketones as source of energy and you will store the fat on the liver. So the best way to combine high fat and high carb is if you after fast so you can use the energy from what you ate and not gain weight as body fat
I’ve been working out for 7 weeks now and it’s crazy how many different opinions and schedules and methods everyone has. I just wanna be strong and healthy man all this info can be daunting lol. Ima keep goin tho
I felt the same, that’s why I don’t look for info about the “best” things anymore. I just look to avoid bad things. The “best” options and methods are subjective
Stretching right after a workout might not be optimal. You do not want to stretch a "hot" muscle, for it would go way further than it actually can and put it under tremendous stress after having been "microtorn". * Wait until you get back home to stretch. Protein right after your session might be good when you look at the outcome, but your body keeps muscle protein synthesis up until 48hours after your session, so there's no rush to get your shake or your carbs. * Don't worry, your gains won't go if you don't get your shaker.
Since you are right on those I wonder if you have an opinion on late work out into calm eating (oatmeal type) into sleeping, tgus not much blood flow/activity after workout but true rest though.
The one about staying awake is true. One day I struggled to do 3 sets of 15 pushups. By the 2 set I was struggle. But two days before I was about to do them no problem.
When it comes to resistance training, I don't think there's any evidence to suggest that cooling down is necessary - that study is focused on aerobic training. Andy galpin does suggest 3-5 minutes of deep breathing with your eyes closed to calm your nervous system - worth a try for those of you that feel jacked up after a workout.
Wether you write something down after working out or not, what matters is you get your ass in the gym. Best thing you can do for your health is STOP trying to look perfect, your never gona be an IG model and that's ok
4:18 used to have horrible shoulder pain while doing bench, instead of going through the pain started looking up answers online then i found out my form was bad, so over time improved it a lot and now im pain free
I've done all 7 of these at least once in my life sometime or another, but the one I still do that I'm working on is #7. One of these days I'm confident I'll break that habit. It's great to learn from these things so we don't continue doing them down the road. Thanks for the video guys! Very informative, educational, and helpful 👍.
@@Red88Rex it's not about the blue lights cos that don't work. You put the yellow and purple lights into blinking mode, and that's very effective and well studied and approved by teams of professors at the Universities of havard, Cambridge, Oxford, massasuchet, Pretoria, Wellington, hamburg and I was a professor in the midst.
Great video! After I finish my workout within the first 30 minutes I make a smoothie containing 1 scoop of isolate whey, 5gr creatine, 1 banana, 1/2 cup oats, 100ml homo milk and 1 spoon of peanut butter. I always work out at night due to daily work routine so I usually have that shake, a nice long shower where I also stretch and relax while showering, than I go straight to bed. I have been doing that for a while now and my results are impressive.
Perfect timing for what i am going through in my diet, training and cutting I really needed this video .. Very awesome video .. Thank you very much💪🏽💪🏽
Reason nr. 5 is so accurate, It has happened to me so many times where I'll be so sore that i can barely walk but after a couple of days(depends on the severity of the soreness)I'll hit the gym again and the soreness will lessened significantly.
Thank you very much, it's weird. I already know these things but watching these types of videos help me realize how i'm doing everything wrong and motivates me to do better, good work
I train three times per week. To cover warm up and cool down, i always walk to the gym. Since it's two miles (one way) that also contributes to my weekly cardio.
Okay, the first one is a bit conflicting with what I learned nowadays because I heard that stretching after a workout hinders your gains. Now I'm hearing everyone else say to cool down again. Not sure what is right or wrong but I do believe cooling down is necessary still.
This is great information, thank you. Also, I just wanted to say your cut scenes are amazing and a comedic relief from all the essential data and models used in the videos.
Big tip for a lot of people trying to maximize recovery is to have a protein shake or consume 30-60 grams of protein before you sleep to maximize muscle protein synthesis.
No. That is bro science. Just eat 3-5 meals per day with protein and you will automatically reach 1.6g per kg of body weight. Per meal this would be 0.4g x kg = protein per meal. You shouldn’t recommend people to listen to bro science. Listen to people that follow actual scientific articles.
Your body can only absorb 25-30 grams of protein every two hours also depends on the protein your eating and how you chew anything over 25 -30 your pooping right out
@@C0d0ps 3-5 meals a day is fine and you should aim for the 1-1.5 gram per lb of body weight but you dont just stop processing protein because youre asleep. Eating before bed is a good way to make sure you're not hungry while you sleep and rest is a great way to maximize revovery. If you arent sleeping well you arent healing well. There is no "just" anything adjust your diet and rest based on individual needs.
@@justinnave8554 This is absolutely wrong. You don’t “poop out” excess protein, it just takes longer to digest. - If you consume 100g protein: Then your liver can absorb roughly 20-30g protein each hour. So for 100g protein it would take 100/30 = 3 hours. - What you actually mean is that “if you consume 200-400g protein” When your body only needs 120g to build muscle and repair cells in hair or skin. Then you will pee out the excess protein. If you continually consume 300-500g/day protein then you will eventually (most likely) produce kidney stones, which makes peeing very painful, and can make you pee some blood mixed with urine.
@@Yeastnt You absolutely don’t need 1g/lbs or 1.5g/lbs of protein. The limit is 1.6g/kg or 0.73g/lbs on the high end to build the maximum amount of muscle, which is 10-20lbs/year of muscle, depending on genetics and dedication. - What you mean with “protein before bed”, is that “each protein synthesis cycle is every 4h, aka 5x per day of meal/shakes is the best for muscle growth - I personally consume protein 3x/day because I am cutting to a lower weight class for bjj and mma weight class. This is not the best but it works for me. - I personally need 1.6g/71kg which is around 110 to 116g protein as my maximum. I consume this every 4h roughly because I workout 3h/day with gym and martial arts. - Thanks you for the well meant tips though. I appreciate it. I personally sleep 9h/day 7x/week. This is very important because I workout 6x/week aka almost every day.
So helpful, thanks for all the info. Sleep is the most difficult one for me. However “deep sleep” is the actual clinical term and 7 hours will absolutely not happen due to the various cycles involved. 7-8 hours total, yes. 7-8 hours “deep sleep”, no.
@@bencatzilla You can wait 4h not 1h and not 2h. 4h. Educate yourself by reading more or follow some educated RUclipsrs like Noel, Sean, Jeff Nippard or Greg doucette.
@@markrose53 Because drinking a shake after you have already consumed 1.6g protein per kilo of body weight, is not gonna do anything for your muscles. If you read up on some scientific articles they would explain why and how. Bro science is not real brother.
The alcohol one...Arnold posted a video years ago of him drinking alcohol and he puts a scoop of whey protein in it after he works out.He explained that the alcohol with the protein absorbs in his system faster.
These are all great tips, however in my personal experience, getting fast food after the gym has been beneficial to my gains. I am a skinny framed guy with a high metabolism so it is nearly impossible to hit my daily calories on a strictly lean bulk. Obviously i am well aware that this isnt the ideal approach, but desperate times call for desperate measures and calorie dense foods are going to be ur best friend when trying to bulk.
In the end calorie intake and the amount of protein are the things what matters. body doesn’t care where it comes from. However, for health reasons it’s better to reduce the amount of fast food due to sodium and weak nutrition.
Depends on what you're getting. Certain fast food places like Panda Express actually have pretty good protein options if you're strictly trying to bulk without worrying too much about extra body fat. I was the same way; I struggled to put on weight with a clean bulk, I got way better results dirty bulking and not worrying too much about where I'm getting all my calories.
Instead of eating fast food, drink a high calorie protein shake. I have a high metabolism and instead of eating fatty foods, I drink a protein powder drink with 1200 calories and 83 of protein (eventually 1800 calories with whole milk). What you are doing is called “dirty bulking” and is just not healthy to you blood stream and your heart.
Clearing metabolites out of your muscles post workout makes them feel better, but reduces your gains. Local muscle inflammation is a pathway for muscle growth response. It's the same reason taking tylenol after working out reduces muscle growth.
This explains why i havent been able to get into shape in all the years ive been trying. This really helped me find out what ive been doing wrong so i can correct it. Thank you soo much for the video
Sean Momentum I’d say two years. Sometimes it doesn’t feel like I’ve grown very much but the numbers don’t lie. It’s a great indicator on if I need to go heavier or switch up my workouts.
3:08 lil correction. ( source DR.Eric Berg(yt+books), calorie myth (book), What I've Learned (yt) ) 1. saturated fat is healthy. its the unhealthy fats such as canola oil or seed oil that they might have fried things in and the processed carbs ( bread etc ) 2. take whey protien , its fine but having whole protien is still important than just taking carbs and whey protein. by whole protien, i mean, fish, eggs, meat. slow digestion, yes but u dont want to miss on omega 3 and nutritions. 3. FATS are calorie dense. olive oil, butter, almonds. its easy to use these to make food calorie dense and provide non stop longterm energy.
I do fasted steady state seated spinning cardio every morning followed by stretching. Aside from the benefits of cardio it's helped with recovery. Especially after leg days. Getting a minimum 6.5-7 hours of sleep a night works best for me.
AGREED! I've also been doing 20 mins 3-4 x per week of airbike just to get some blood flow. My joints love it and I dont get leg DOMs that badly anymore!
@@sean.momentum Exactly! 20 years ago I bought a spin bike and set it up in front of my Xbox. My morning routine is make a shake with EAAs and a cap of Apple Cider Vinager, get my coffee, then spin for about 45 minutes while playing. Playing makes the cardio tolerable and it's a great way for me to get my body going for the day. Weight training 4-5 days a week for 45-50 minutes in the afternoon.
Great List, I'd add in: "Finishing your workout with no real thought or reflection on how to improve by 1%" I know it sounds odd, but reflection and thinking of how we can improve separates something who'll go far and make progress, versus someone who will give it up eventually. Wish you all the best!
what about eating a big meal after a workout including 5 eggs>? I eat 2x per day, once around 2-3pm and then again at 6-7pm. I was 150lbs back in 2021 and now 170
I’ve found that if you match your workout duration and intensity with a fap session immediately following your workout you increase your recovery time by approximately 15-20%
I naturally get sleepy after a light workout. I eat some fruits, protein and carbs after working out and then read a book or something for half an hour before I take a quick nap
I am following your 3 day workout split as I can't go to gym everyday as I have to study..since 2 months and have already gained some weights can u tell me how long should I follow this routine and i am now more focus into bulking and also powerlifting..
I moved to his 3 day routine after having done 5-6 days for years. I'm now gaining muscle again. I guess I was overdoing it. Maybe giving my muscles enough time to recover but not enough to grow. Anyways, the time to change your workout is when your improvement has stalled. If your regime is working, stick with it. Once you plateau for a month or two, try adding a day or two, switch things up for a few months.
Keep doing this split bro, just change some exercises here and there after let's say, 12-16 weeks. For ex. you may swap flat bench with inclined DB press, hamstring Curls to RDLs etc.
I have heard recent information which say your growth hormone is active after a workout , when you eat and spike your insulin this cancels out the growth hormone so actually u might wasn't to wait an hour after ur workout before taking the protein and not ASAP. The protein is for recovery, do you really think your muscle is recovering and building in that hour after u tore it up?
Good point, for example I am taking protein like 30-40 minutes before workout because after workout I have no urge to eat at all. Because my body in stressed state after workout and I need like an hour to cool down and go from state fight to relax and repair. If I took a protein shake immediately in gym I would probably throw that out.
My friend , Petar Čelik talked about this , you don't actually need protein or food , what you need is Energy. He said the best thing to drink after a workout is something called "Sirutka" which is basically the watery liquid that separates from the curd when the milk is clotted
@@svengali5862 Wrong. To build muscle you need protein, water and energy (calories). You will impede (slow down) your muscle growth if you do not consume 1.6g protein per kg of body weight. When you consume/eat/drink this doesn’t really matter. The recommendation is 3-5 meals per day depending on if you are cutting or bulking.
1. Stretch after workout, dont go straight home 2. Drink post protein shakes (20-30g), dont skip it 3. Dont eat fast food high in saturated fats, it slows down digestion. Consume carbs and proteins instead 4. Write things down as you train 5. Take an active rest, walk daily, do yoga/pilates or body mobility exercises 6. Drink water and get hydrated, decrease alcohol consumption 7. Get enough sleep (at least 7). Put down phone/ipad one hr before bed, set a time when to get up. Keep your routine as strict as possible
I've shoveled snow a few times before; I always find myself having to rest after shoveling snow. I think whether you should rest after your workout depends on certain factors.
the sleep schedule sure sounds nice unless you work 7days on 7 days off and you work night shift and don't wanna sleep during the day on your days off so you have to switch your sleep schedule every single week and by doing that switching meal times every week as well
My watching these videos while laying in bed taking careuful notes to put the phone down a hour before going to sleep knowing damm well thats not going to happen 😂
Question: I work in the refineries and get max 4-5 hrs of sleep while still getting in gym time. Is there anything I can do to improve the glucose metabolism without adjusting my sleep schedule?
I disagree on #5, if you did a cool down after a workout or do warm-ups before working out then you don't need to worry about lactic acid build ups. Work hard, rest hard😉
People need to understand that most protein shakes won't even hit that anabolic window, even one advertised as hydrolyzed. Let alone a high protein meal
#1 is only an Americna thing, you cool down and relax in the sauna and showers, nobody else in the world goes straight home without washing up after Gym....
@@s1phor I didn't like my comment but now I will. Wow you get more hilarious after every idiotic thing you say lol see how they have two likes now? I wonder if you'll feel dumb again and delete this one too
@@robhernandez5520 and you get dirtier, nüüd mine limppa kulli paks pede. Enjoy your clean home shower while I enjoy no crime, clean water and environment and free higher education and medical care in my 2 story house. So wish i was an American
I do a cool down after my workouts, it's called walking home.
I remember an old Bodybuilder said to me to walk there and that's a warm up, walk home for warm down.
Stretching is good. I keep forgetting 🤙
😮
Same for me I walk to gym and walk home it's 2000 steps there and 2000 home
Yh some of us drive
1.go straight home.(stretching instead)
2. Skipping protein(drink shake)
3.eat fast foods(high fat foods)
4.take notes
5 fully resting (active recovery instead)
6. Have alcohol (drink water)
7. Using blue light before sleep(schedule your sleep routine)
Aww, you did all this just for us?
Must be your day off😅😅
Thank you😁🤙
Eating high fat is healthy if you eat no carbs. The problem is combining fats with carbs so nº 3 is wrong
4. You DON’T take notes -> that’s the mistake
@@emanuelfer456 there isn’t anything wrong combining fats and carbs
@@miliyanaleksandrov There is because of insulin. Fats and carbs are 2 different sources of energy and you cant use both at the same time as energy.
If you eat fat with no carbs or low carbs: insulin doesnt spike and you metabolize the glucose, then switch to ketones from the fat you ate.
If you eat high fat + high carbs, you spike insulin and you will not be able to make the switch from glucose to ketones as source of energy and you will store the fat on the liver.
So the best way to combine high fat and high carb is if you after fast so you can use the energy from what you ate and not gain weight as body fat
I’ve been working out for 7 weeks now and it’s crazy how many different opinions and schedules and methods everyone has. I just wanna be strong and healthy man all this info can be daunting lol. Ima keep goin tho
That’s what I’m saying bro. So much different information
Fr, this is so complicated 😂
I felt the same, that’s why I don’t look for info about the “best” things anymore. I just look to avoid bad things. The “best” options and methods are subjective
whole lotta mis & conflicting info out there too so be careful , but go get those gains
Just do healthy things, eat well, train hard (1-1.5hrs/day), and get good sleep. Eat a lot of protein, no alcohol, no sugar, no fried foods.
Stretching right after a workout might not be optimal. You do not want to stretch a "hot" muscle, for it would go way further than it actually can and put it under tremendous stress after having been "microtorn".
* Wait until you get back home to stretch.
Protein right after your session might be good when you look at the outcome, but your body keeps muscle protein synthesis up until 48hours after your session, so there's no rush to get your shake or your carbs.
* Don't worry, your gains won't go if you don't get your shaker.
Since you are right on those I wonder if you have an opinion on late work out into calm eating (oatmeal type) into sleeping, tgus not much blood flow/activity after workout but true rest though.
The one about staying awake is true. One day I struggled to do 3 sets of 15 pushups. By the 2 set I was struggle. But two days before I was about to do them no problem.
When it comes to resistance training, I don't think there's any evidence to suggest that cooling down is necessary - that study is focused on aerobic training. Andy galpin does suggest 3-5 minutes of deep breathing with your eyes closed to calm your nervous system - worth a try for those of you that feel jacked up after a workout.
This video was trash
@@kingiam9271 def not trash, most of it was solid advice!
@@AdamScottfit nothing bad will happen to you if you go home after working out 😒
Limiting your fast food intake as well as alcohol is something everyone should do, wether you workout or not 😒😒
Wether you write something down after working out or not, what matters is you get your ass in the gym. Best thing you can do for your health is STOP trying to look perfect, your never gona be an IG model and that's ok
4:18 used to have horrible shoulder pain while doing bench, instead of going through the pain started looking up answers online then i found out my form was bad, so over time improved it a lot and now im pain free
I've done all 7 of these at least once in my life sometime or another, but the one I still do that I'm working on is #7. One of these days I'm confident I'll break that habit. It's great to learn from these things so we don't continue doing them down the road. Thanks for the video guys! Very informative, educational, and helpful 👍.
Great effort! Have you tried using night modes or blue light blockers?
@@Red88Rex I am working on that as we speak. Thank you for the tip! 👍
@@sean.momentum I've never heard of those. Are there apps for those that I can download into my phone?
@@hathlete4ever916 what phone you using? It's usually a setting these days
@@Red88Rex it's not about the blue lights cos that don't work.
You put the yellow and purple lights into blinking mode, and that's very effective and well studied and approved by teams of professors at the Universities of havard, Cambridge, Oxford, massasuchet, Pretoria, Wellington, hamburg and I was a professor in the midst.
Nothing kills gains not doing anything will kill any gains
Great video! After I finish my workout within the first 30 minutes I make a smoothie containing 1 scoop of isolate whey, 5gr creatine, 1 banana, 1/2 cup oats, 100ml homo milk and 1 spoon of peanut butter. I always work out at night due to daily work routine so I usually have that shake, a nice long shower where I also stretch and relax while showering, than I go straight to bed. I have been doing that for a while now and my results are impressive.
ngl ur shake sounds like itd taste like shit loll
Homo milk? Gimme some bro
No homo
@@OKayD3N😂
Perfect timing for what i am going through in my diet, training and cutting I really needed this video .. Very awesome video .. Thank you very much💪🏽💪🏽
Reason nr. 5 is so accurate, It has happened to me so many times where I'll be so sore that i can barely walk but after a couple of days(depends on the severity of the soreness)I'll hit the gym again and the soreness will lessened significantly.
Luckily my job requires me to walk like 6-10 miles a day.
@@jacobking4010 inspection?
Thank you very much, it's weird. I already know these things but watching these types of videos help me realize how i'm doing everything wrong and motivates me to do better, good work
I train three times per week. To cover warm up and cool down, i always walk to the gym. Since it's two miles (one way) that also contributes to my weekly cardio.
That's too much walking
@@danielbenitez6985 Thanks for the response. I'm quite ok with it. It doesn't feel like that much anymore, used to it.
@@anthonydecarvalho652 It isn't too much walking btw.
Don't listen to his nonsense lol.
It's literally ideal to walk for lifting weights.
Proper sleep and fatty foods: my biggest issues. Definitely need to stop all that. Great video.
Okay, the first one is a bit conflicting with what I learned nowadays because I heard that stretching after a workout hinders your gains. Now I'm hearing everyone else say to cool down again. Not sure what is right or wrong but I do believe cooling down is necessary still.
Dude, the acting is this video is amazing. The actors are so expressive and comedic. I love them
This is great information, thank you. Also, I just wanted to say your cut scenes are amazing and a comedic relief from all the essential data and models used in the videos.
Big tip for a lot of people trying to maximize recovery is to have a protein shake or consume 30-60 grams of protein before you sleep to maximize muscle protein synthesis.
No.
That is bro science.
Just eat 3-5 meals per day with protein and you will automatically reach 1.6g per kg of body weight.
Per meal this would be 0.4g x kg = protein per meal.
You shouldn’t recommend people to listen to bro science.
Listen to people that follow actual scientific articles.
Your body can only absorb 25-30 grams of protein every two hours also depends on the protein your eating and how you chew anything over 25 -30 your pooping right out
@@C0d0ps 3-5 meals a day is fine and you should aim for the 1-1.5 gram per lb of body weight but you dont just stop processing protein because youre asleep. Eating before bed is a good way to make sure you're not hungry while you sleep and rest is a great way to maximize revovery. If you arent sleeping well you arent healing well. There is no "just" anything adjust your diet and rest based on individual needs.
@@justinnave8554
This is absolutely wrong.
You don’t “poop out” excess protein, it just takes longer to digest.
-
If you consume 100g protein:
Then your liver can absorb roughly 20-30g protein each hour.
So for 100g protein it would take 100/30 = 3 hours.
-
What you actually mean is that “if you consume 200-400g protein”
When your body only needs 120g to build muscle and repair cells in hair or skin.
Then you will pee out the excess protein.
If you continually consume 300-500g/day protein then you will eventually (most likely) produce kidney stones, which makes peeing very painful, and can make you pee some blood mixed with urine.
@@Yeastnt
You absolutely don’t need 1g/lbs or 1.5g/lbs of protein.
The limit is 1.6g/kg or 0.73g/lbs on the high end to build the maximum amount of muscle, which is 10-20lbs/year of muscle, depending on genetics and dedication.
-
What you mean with “protein before bed”, is that “each protein synthesis cycle is every 4h, aka 5x per day of meal/shakes is the best for muscle growth
-
I personally consume protein 3x/day because I am cutting to a lower weight class for bjj and mma weight class.
This is not the best but it works for me.
-
I personally need 1.6g/71kg which is around 110 to 116g protein as my maximum.
I consume this every 4h roughly because I workout 3h/day with gym and martial arts.
-
Thanks you for the well meant tips though.
I appreciate it.
I personally sleep 9h/day 7x/week.
This is very important because I workout 6x/week aka almost every day.
So helpful, thanks for all the info. Sleep is the most difficult one for me. However “deep sleep” is the actual clinical term and 7 hours will absolutely not happen due to the various cycles involved. 7-8 hours total, yes. 7-8 hours “deep sleep”, no.
Depends on your goal. I might do some of those if I want to put on weight and don't mind some extra fat.
I have no idea why someone wouldn't want to take in protein right after a workout. That's like not drinking when you're thirsty.
you’d be better off having some carbs directly after a workout, time of protein consumption is less important
it can wait an hour or two
@@bencatzilla but why wait if it gives you a boost of energy, as well as the protein, when you’re spent after a workout
@@bencatzilla
You can wait 4h not 1h and not 2h.
4h.
Educate yourself by reading more or follow some educated RUclipsrs like Noel, Sean, Jeff Nippard or Greg doucette.
@@markrose53
Because drinking a shake after you have already consumed 1.6g protein per kilo of body weight, is not gonna do anything for your muscles.
If you read up on some scientific articles they would explain why and how.
Bro science is not real brother.
"foreget about it" is a good point. i always had knee pain when squatting. so i stopped training legs and then they disappeared.
I'm sorry to hear your legs disappeared.
🤣
@@stanleyhochrein9136good one🤣🤣🤣
The alcohol one...Arnold posted a video years ago of him drinking alcohol and he puts a scoop of whey protein in it after he works out.He explained that the alcohol with the protein absorbs in his system faster.
This an excuse to drink😂
That only applies to Germans
He is Austrian
@@Donnydarco100 Same thing
Bro don't tell me you actually believe that 💀
These are all great tips, however in my personal experience, getting fast food after the gym has been beneficial to my gains. I am a skinny framed guy with a high metabolism so it is nearly impossible to hit my daily calories on a strictly lean bulk. Obviously i am well aware that this isnt the ideal approach, but desperate times call for desperate measures and calorie dense foods are going to be ur best friend when trying to bulk.
Ok, but fried foods in vegetable oils are pretty detrimental to your health. Olive oil and butter are ok though. Good luck broh
In the end calorie intake and the amount of protein are the things what matters. body doesn’t care where it comes from. However, for health reasons it’s better to reduce the amount of fast food due to sodium and weak nutrition.
Depends on what you're getting. Certain fast food places like Panda Express actually have pretty good protein options if you're strictly trying to bulk without worrying too much about extra body fat. I was the same way; I struggled to put on weight with a clean bulk, I got way better results dirty bulking and not worrying too much about where I'm getting all my calories.
Instead of eating fast food, drink a high calorie protein shake. I have a high metabolism and instead of eating fatty foods, I drink a protein powder drink with 1200 calories and 83 of protein (eventually 1800 calories with whole milk). What you are doing is called “dirty bulking” and is just not healthy to you blood stream and your heart.
This video was amazing I am now going to take notes and track my progress through my workouts. Much Love 🤙🏼
That moment when I get done working out but my gym is an home gym downstairs. 👁👄👁
Who ever said post working has a wide window thats not true.......your protein synthesis spikes right after a workout makes sence to use it.
Clearing metabolites out of your muscles post workout makes them feel better, but reduces your gains. Local muscle inflammation is a pathway for muscle growth response. It's the same reason taking tylenol after working out reduces muscle growth.
I honestly like how dinamic and profesional this video is using this gentlemen ( actor ) showing ethic and good advises !
i always do a 30 min yoga flow after my workouts to stretchout my muscles and calm my blood down
Yoga🤮🤮🤮
I love how every point has strong evidence behind it
Great video
But I LOVE the walk at 5:39 😂😂
Second to only Tobey Macquire himself
This explains why i havent been able to get into shape in all the years ive been trying. This really helped me find out what ive been doing wrong so i can correct it. Thank you soo much for the video
Jesus
I did about 5 of these after my morning workout today alone 😂😂😂
Sort of a newbie
I’ll call this a learning experience
Nice mindset shift
I am lucky to be able to nap after workouts and I feel much better than avoiding a nap.
Noted and noted, I never used to track things down and man, going in circles sucks.
That's right. It does. But since you have been measuring, you can mange it! How long have you been you been tracking things down now?
Sean Momentum I’d say two years. Sometimes it doesn’t feel like I’ve grown very much but the numbers don’t lie. It’s a great indicator on if I need to go heavier or switch up my workouts.
@@VinnieGer keep it up, you are doing the right things to make better progress!
@@VinnieGer
As long as you are working out 3+ times per week you are doing great work brother.
Best of luck king 👑
3:08 lil correction. ( source DR.Eric Berg(yt+books), calorie myth (book), What I've Learned (yt) )
1. saturated fat is healthy. its the unhealthy fats such as canola oil or seed oil that they might have fried things in and the processed carbs ( bread etc )
2. take whey protien , its fine but having whole protien is still important than just taking carbs and whey protein. by whole protien, i mean, fish, eggs, meat. slow digestion, yes but u dont want to miss on omega 3 and nutritions.
3. FATS are calorie dense. olive oil, butter, almonds. its easy to use these to make food calorie dense and provide non stop longterm energy.
Perfect
Except for fiber and protein is better for satiety than fats.
I do fine with 50g fat per day I don’t need more.
aye that background music has me vibing the whole video
Can we just take a moment to appreciate this dudes acting
He is hilarious, I love it.
I would think sleep and good habits help with attitude in the gym and minimize times moods that can stop you from going to the gym
I do fasted steady state seated spinning cardio every morning followed by stretching. Aside from the benefits of cardio it's helped with recovery. Especially after leg days. Getting a minimum 6.5-7 hours of sleep a night works best for me.
AGREED! I've also been doing 20 mins 3-4 x per week of airbike just to get some blood flow. My joints love it and I dont get leg DOMs that badly anymore!
@@sean.momentum Exactly! 20 years ago I bought a spin bike and set it up in front of my Xbox. My morning routine is make a shake with EAAs and a cap of Apple Cider Vinager, get my coffee, then spin for about 45 minutes while playing. Playing makes the cardio tolerable and it's a great way for me to get my body going for the day. Weight training 4-5 days a week for 45-50 minutes in the afternoon.
@@Shreadington hahaha one thing I've learnt is ... my body is now older and needs different attention compared to when it was younger 😂
@@sean.momentum same here. I feel like I'm 27 but my body reminds me I'm 44 lol.
@@Shreadington ahahahhaah, when the game is to just keep playing.. I'm just happy to be here 😂
The dude in the blue Alpha shirt gives these videos the exact right touch! LOL His facial expressions and quality over-dramatizing is perfect.
I am a old school gym, rat, this new school information helps me out a lot, this channel has old school values, I love it thank you very much 7:31
Alpha is really good at his role. He absolutely looks the part. It's like I know him.
Great List, I'd add in:
"Finishing your workout with no real thought or reflection on how to improve by 1%"
I know it sounds odd, but reflection and thinking of how we can improve separates something who'll go far and make progress, versus someone who will give it up eventually.
Wish you all the best!
This video is MUCH needed. Thank you.
Great video. The information it's smooth, straight to the point.
This is a very informative video. I needed to here a lot of these things and some of it just be reminded
what about eating a big meal after a workout including 5 eggs>? I eat 2x per day, once around 2-3pm and then again at 6-7pm. I was 150lbs back in 2021 and now 170
I’ve found that if you match your workout duration and intensity with a fap session immediately following your workout you increase your recovery time by approximately 15-20%
Underrated
Fapping is for Betas, real men don't fap and build up their testosterone, it will increase your performance and strength significantly.
We should save our seven for later, increase our testosterone and our gains
😂
Why do I feel so aggresive(wanting to destroy or break stuffs or the urge to roar ) after workout
Cooling down = for endurance athletes
Cool down is only necessary for aerobic workouts and is to prevent blood pooling
Bro made me stick to the video all through. Proper comedian 😂
I lack sleep 😂 It’s bad I go to sleep at 1am wake up at 5am then go to work and the get off at 3pm the workout at 4pm and workout out 5-6 times a week
Yea me the same . I can’t even fall asleep until 1
Worst thing to do, stay up
*Me watching this at 2:30Am*
I naturally get sleepy after a light workout. I eat some fruits, protein and carbs after working out and then read a book or something for half an hour before I take a quick nap
I cool down after my workout by having a cigarette.
Same
Try snus, it's a bit better then smoking
nicotine gets broken down into cotinine, which aids in test production. not even joking, statistically speaking smokers have a 5-13% elevated test
Mixed with weed
@@proshark9966 nice to know
I am following your 3 day workout split as I can't go to gym everyday as I have to study..since 2 months and have already gained some weights can u tell me how long should I follow this routine and i am now more focus into bulking and also powerlifting..
I moved to his 3 day routine after having done 5-6 days for years. I'm now gaining muscle again. I guess I was overdoing it. Maybe giving my muscles enough time to recover but not enough to grow.
Anyways, the time to change your workout is when your improvement has stalled. If your regime is working, stick with it. Once you plateau for a month or two, try adding a day or two, switch things up for a few months.
Keep doing this split bro, just change some exercises here and there after let's say, 12-16 weeks. For ex. you may swap flat bench with inclined DB press, hamstring Curls to RDLs etc.
I have heard recent information which say your growth hormone is active after a workout , when you eat and spike your insulin this cancels out the growth hormone so actually u might wasn't to wait an hour after ur workout before taking the protein and not ASAP. The protein is for recovery, do you really think your muscle is recovering and building in that hour after u tore it up?
Good point, for example I am taking protein like 30-40 minutes before workout because after workout I have no urge to eat at all. Because my body in stressed state after workout and I need like an hour to cool down and go from state fight to relax and repair. If I took a protein shake immediately in gym I would probably throw that out.
My friend , Petar Čelik talked about this , you don't actually need protein or food , what you need is Energy. He said the best thing to drink after a workout is something called "Sirutka" which is basically the watery liquid that separates from the curd when the milk is clotted
@@svengali5862
Wrong.
To build muscle you need protein, water and energy (calories).
You will impede (slow down) your muscle growth if you do not consume 1.6g protein per kg of body weight.
When you consume/eat/drink this doesn’t really matter.
The recommendation is 3-5 meals per day depending on if you are cutting or bulking.
@@C0d0ps Keep believing that
TOTALLY GUILTY! Lol New year! 2024. starting on a clean slate-no more-started a clean healthy diet. A big thank you for sharing. 💪🏻💪🏻👍👍😊😊
I can agree with all of those but not with "taking carbs" these are not essential for muscle nor for anything else in your body
I love the skits lol. You obviously had fun shooting this one.
Informative brother💯 👌👍🙌💪
I didn't know paper cup companies made pants as well😂😂😂
How long do you active rest for, until you go to bed? So are you ment to keep moving till then
I just go to my car and smoke a blunt and watch videos like this
I looked so hard for this comment so I didn't feel alone
@@reece3163😂
8:07 I’m no expert but I found that having my tablet switch to Night Shift with the red light is way easier on my eyes when I’m reading before bed
1. Stretch after workout, dont go straight home
2. Drink post protein shakes (20-30g), dont skip it
3. Dont eat fast food high in saturated fats, it slows down digestion. Consume carbs and proteins instead
4. Write things down as you train
5. Take an active rest, walk daily, do yoga/pilates or body mobility exercises
6. Drink water and get hydrated, decrease alcohol consumption
7. Get enough sleep (at least 7). Put down phone/ipad one hr before bed, set a time when to get up. Keep your routine as strict as possible
5:51 lmao why he hit the forward lunge like that 😂
8:30 everthing in a recap.
Thank you for this info i love your videos
I eat fruits & roast chicken pre AND post workout everytime, it gives me energy before & it shortens the fatigue after ^^
I go for sauna after trening,. I know it's not so good for heart but very relaxing for muscles
The one thing I'm struggling with is the staying up to late man , and when you said that I know now I have to look into that
Is eating chipotle after a workout good? I fast when I wake up and just drink pre workout, right after my workout I eat chipotle
Probably depends on what you eat there. High protein, low fat and low sugar should be good. Lay off the sour cream and cheese and nachos
If you want to gain weight then eat high fat (lots of calories).
If you want to lose weight then eat a lot of fiber and protein (lower calories).
Thanks for the tips, will try them after my inflammation in my thighs are over bc of overtraining and not streching before or after
I've shoveled snow a few times before; I always find myself having to rest after shoveling snow. I think whether you should rest after your workout depends on certain factors.
the sleep schedule sure sounds nice unless you work 7days on 7 days off and you work night shift and don't wanna sleep during the day on your days off so you have to switch your sleep schedule every single week and by doing that switching meal times every week as well
Sounds like a hellish sleep and eating schedule tbh!
Great video! I just cut my drinking because I was drinking while I worked out at home. Probably not helping gains.
My watching these videos while laying in bed taking careuful notes to put the phone down a hour before going to sleep knowing damm well thats not going to happen 😂
Question: I work in the refineries and get max 4-5 hrs of sleep while still getting in gym time. Is there anything I can do to improve the glucose metabolism without adjusting my sleep schedule?
that big mac looks so goddamned good - its so hard to pull out the gym and see Sonic staring at me lmfao
6:35 Watching Alpha drinking water like a parakeet is priceless
I disagree on #5, if you did a cool down after a workout or do warm-ups before working out then you don't need to worry about lactic acid build ups. Work hard, rest hard😉
Now make a video of 7 things not to do before a workout
4:04 nah but what do i do against shoulder pain when benching? on chest day in general...
Merci beaucoup,monsieur,cette vidéo est très utile 👍👍
Nice video thankfully for the knowledge.
Awesome video very thought out
Great Video! keep it up.
Of all the people on the planet, you talk to yourself more than anyone… make sure you’re saying the right things.
Tbh im going to the gym for 4 months and at first i had bad pain in my shoulders after benching but now its gone
I have a cool down waiting in line at in and out😂
This is why cardio after a sesh is so important also walk to and from the gym
People need to understand that most protein shakes won't even hit that anabolic window, even one advertised as hydrolyzed. Let alone a high protein meal
I've just started out i work nights i train after work go home have a protein shake shower then bed
Is creatine hcl a good sub to take
#1 is only an Americna thing, you cool down and relax in the sauna and showers, nobody else in the world goes straight home without washing up after Gym....
Why would I want to use a public shower when I can use my private one which is cleaner? Sounds like everyone else should be more like Americans
Where's that dumb reply you wrote earlier? You deleted it because even you realized it was stupid? That's hilarious
And stop liking your own comments
@@s1phor I didn't like my comment but now I will. Wow you get more hilarious after every idiotic thing you say lol see how they have two likes now? I wonder if you'll feel dumb again and delete this one too
@@robhernandez5520 and you get dirtier, nüüd mine limppa kulli paks pede. Enjoy your clean home shower while I enjoy no crime, clean water and environment and free higher education and medical care in my 2 story house. So wish i was an American