I never knew Evan was so health conscious until a few days ago. He quickly becoming my favourite bodybuilder, he gives really good advice for food options, without just saying protein protein protein. Been eating a lot of vegetables and eggs lately and trying to stay away from overly processed foods. I like that he grows his own stuff too
I hear completely opposite things about whole eggs from people all throughout the fitness/nutrition world, so I don't know what's true and what's not anymore, but I'll say this: When I eat whole eggs, I FEEL better. My body feels rejuvenated, and there's a noticeable improvement in my mood and mental clarity. I'mma keep eating them. 👍🏻
Removing the fats from food was based on flawed theories, idealisms and vested interests. The insulin-index from the University of Sydney in 2014 showed that skimmed-milk demands two and a half times the amount of insulin that whole-milk does for the same amount of calories, and hyperinsulinaemia underpins insulin-resistance/metabolic syndrome. Too much protein is also detrimental to health because it stimulates the nutrient sensor mTOR for example, that in excess predisposes the body to cancer. Also, metabolising protein produces harmful side-products such as ammonia, for the body to attempt to cope with, so we only want sufficient protein to facilitate growth stimulated by training; about 12% of maintenance kcalories, with 25% from carbohydrates, and the vast majority from natural fats (3:2 monounsaturates to saturates).
I always like Mr Centopani’s videos, because he takes what he is doing extremely seriously but not in an off-putting, arrogant or over-the-top way. He seems focussed, calm, dedicated and knowledgeable but not flashy or big-headed.
Needed this video more than ever. Dieting really kicking my ass - I think you made me realize I need to lose the mass gainer shakes and ultimately will have more success eating just simple meals of meat/rice/veg and etc.
@@ZackAschliman I don't think they're a scam. A lot of them are garbage for sure, but they have their purposes. In any case, I'm burnt out on drinking them in the morning. They taste like shit and they leave me feeling full for like 4+ hours lol.
@@RthereNEusernames they’re overloaded with added sugars and preservatives to up the empty calorie content. You’re better off mixing a cup of shredded oats in whey isolate, tossing a banana in there with some PB powder and calling it a day. 💪🏼
@@ZackAschliman Like I said, most mass gainer powders are trash and like you describe, but there are some that aren't bad and would therefore provide value. I've been using RivalUs Clean Gainer which is 560 calories for 2 scoops with only 8g of sugar. 90g of a pretty solid carb blend and 30g of a solid protein blend with whey isolate. Not really any empty calories. Not sure which preservatives add calories either lol. That said, you're absolutely right you'd be better off doing that. At the end of the day, it tastes the same though and has the same effect. That's precisely what my shakes looked like. 2 scoops of chocolate gainer, couple tbsp of PB, a frozen banana. Awful lmao.
Been following this guy for the last 10 years. One of the more humble and down to earth guys in the sport. Always explains things well and cuts through the BS. Great stuff
Sweet potatoes - high oxalic acid (besides, I don't like the taste). Brown rice - phytic acid (and it is slower to eat). Both antinutrients can impair absorption of minerals. I do fine on farm-fresh raw milk.
I have IBS and my body recently hit me with a sudden gluten intolerance at the age of 41. I love the approach and direction this guy is taking with digestion. I need to find out where to find out more info.
Great call on throwing the "burger and fries" type meals on top of a healthy diet. When working out a lot, and trying to gain weight, it's hard to get in enough healthy food to make those gains. Or you may get tired of chicken and rice for that day and so you just don't eat another meal. If you must have a burger to get that 5th meal in after eating healthy all day, do it!
Sweet and accurate honest attitude, Evan! Very VERY much good and honest advices! Actually, pretty sums up what I know and eat after 14 years of bodybuilding and I'll be 50 years old on December, this year. Congratulations for your good advices in a world of a lot junk advices. And, yes... I get nuts with nuts...
This is 100% correct. People don't understand that EVERY hormone and cell in our body is based on cholesterol and only becomes a problem when too many carbs and sugars are taken in and not used in activity. And saturated fat, yeah, we need plenty of that too. Trans fats no bueno. Russets and sweet potatoes are indeed the same as far as the body is concerned in the G.I. sense. Only difference is russets taste good and have more vitamin c and sweet potatoes taste bad (my opinion) and have more b vitamins. As far a the glycemic index, yes, fat and protein slow it down, but it is still very important, especially for the average person that doesn't train their ass off and that is important to touch on.
I think the reason peanuts put more wait on is because they are not nuts, they are technically legumes. I don't know all of the science but I beleive there is a link to estrogen production and legume consumption. Someone will probably correct me or better explain it. Awesome video btw!
I’m gluten free & an just starting my body building journey. Thank you for showing me that I’m not at a disadvantage just because I don’t eat bread. Loved the video. Btw Whole Foods Al onda are crap. You gotta go to Trader Joe’s.
I just how you explain everything and how you made look it so easy. Now I just want to work on getting lean and getting hopefully losing my mid fat and work on everything.
Very great information thanks for sharing. As most people get older their bodies begin to reject lactose. So cheese and dairy are great for first starting out. But most the time not so great as we age some. I loved this video , and will be applying this! Thxs!
Thanks for this video. I'm 6"1 and 191 lbs. I have a little belly I want to get rid of but also want to bulk up in muscle. I was leaning towards the keto diet and have been on it for about a week and a half now but this whole no carb thing doesn't make sense to me while also trying to build my muscles. My main goal is to build muscle but also stay fairly cut. Not too sure how to go about that correctly
Literally I thought I typed this.. I’m in the exact same boat. I’m just going to start eating more for muscle growth but keep it super clean like I’ve been doing. I haven’t been eating enough carbs. Time to crack the rice, potatoes, sweet potatoes and bananas out.
I did Keto and it helps a lot but it’s a lot of effort to enjoy making different meals. Eat more well rounded now but with intermittent fasting. Intermittent fasting helps with bring the belly down while still eating a good amount of calories.
6:32 did yall hear that lobster claw snap????!!!! Holy shit haha his hands must be STOUT!!!!! He snapped his finger and it sounded like his hands were made of damn stone! 🤣 🤣 🤣 LMAO!!!
One thing missing about fiber is that in order to work, water is needed. Water sticks like a cleaner to our digestive system, without proper hydration it will remain there causing constipation and bloatness. So drink water.
Finally someone, that tells the truth about the whole "I'm only eating eggwhites"-Bullshit. I never understood how people could eat eggwhite omeletts or scrambled eggwhites. Let alone the waste of food when throwing the yolks in the trash..
If your bulking then yes, whole eggs make sense. If your trying to loose fat then you can still consume whole eggs if it fits in your macros. Reality is that all this, either for bulking or cutting, matter according to your diet. I personally enjoy eating steelhead for lunch and dinner. Those days, I have a lower amount of fat available after eating the fish due to it being high in healthy fats. Those days I definitely eat eggwhite omelets because I rather get my fat from the fish rather than whole eggs. Also, egg whites aren't that bad. I personally stuff it with nutritional yeast, chia seeds, hot sauce, spinach and salt. Place it on top of a pita with some marionberry jelly
I love this guy changed my approach on body building and fitness.
I gave my hamster Omega 3's and he does more cardio on his lil wheel now than I do cardio in a week an he's way more buff an fun to play with
@@InChrist777 poor attempt at being funny, kid
I never knew Evan was so health conscious until a few days ago. He quickly becoming my favourite bodybuilder, he gives really good advice for food options, without just saying protein protein protein. Been eating a lot of vegetables and eggs lately and trying to stay away from overly processed foods. I like that he grows his own stuff too
I really do adore watching Evan, it's something with his calm tone of voice alongside his knowledge that I appreciate in him.
I was in a car and saw this guy metres away from me as he was checking in to a hotel. The guy is so big it's obscene. He do3snt look human.
I have never seen a video from Evan that wasn’t fantastic. Fouad, Seth and Evan are my go to’s.
Not John Meadows? :/
Fouad, Seth, John and Evan for sure
lol. Do any of those dudes even compete? All show and no go.
@@francescoaiello1807 well said. RIP Mountain Dog!
@@Testo-Frede for sure Mountain Dog! Now I’m mad at myself for not putting him on here in the first place. Good catch.
So articulate and well spoken. Excellent video. Keep it up Evan!
► Iron Intelligence - Evan Centopani's Muscle-Building Plan: bbcom.me/3ClCswR
This guy is pure motivation 💪🏼
Too bad he’s not very honest. The one ingredient to putting on size was left out, sadly.
@@deezelkane don't disrupt the sheep..they like to live in hope
@@deezelkane 80% thing that give Mass is taken behind the camera by poking in ass😂
The King has returned🙏🏼
I hear completely opposite things about whole eggs from people all throughout the fitness/nutrition world, so I don't know what's true and what's not anymore, but I'll say this: When I eat whole eggs, I FEEL better. My body feels rejuvenated, and there's a noticeable improvement in my mood and mental clarity.
I'mma keep eating them. 👍🏻
What Evan says about egg's is spot on and also scientifically accurate.
Whole eggs is what its all about, lots and lots of nutrion and fats in the yoke..The cholesterol part is indeed b.s
Eat 4 organic eggs every day, and watch those muscles grow, the yolks are full of zinc and vitamin D.
@@bristolbullterrier.1434 thats what i do every day
Removing the fats from food was based on flawed theories, idealisms and vested interests. The insulin-index from the University of Sydney in 2014 showed that skimmed-milk demands two and a half times the amount of insulin that whole-milk does for the same amount of calories, and hyperinsulinaemia underpins insulin-resistance/metabolic syndrome.
Too much protein is also detrimental to health because it stimulates the nutrient sensor mTOR for example, that in excess predisposes the body to cancer.
Also, metabolising protein produces harmful side-products such as ammonia, for the body to attempt to cope with, so we only want sufficient protein to facilitate growth stimulated by training; about 12% of maintenance kcalories, with 25% from carbohydrates, and the vast majority from natural fats (3:2 monounsaturates to saturates).
It's comforting to see this big man surrounded by food
Love these videos can watch them all day Evan is the Truth!💯
I always like Mr Centopani’s videos, because he takes what he is doing extremely seriously but not in an off-putting, arrogant or over-the-top way. He seems focussed, calm, dedicated and knowledgeable but not flashy or big-headed.
Evan, so nice to see you after a while
Finally, some proportionate advice that will help me optimise my nutrition for maximum results. Evan Centopani thanks.
Lol pretty sure he left out one main “item” ;)
Needed this video more than ever. Dieting really kicking my ass - I think you made me realize I need to lose the mass gainer shakes and ultimately will have more success eating just simple meals of meat/rice/veg and etc.
mass gainer shakes are a scam. glad you see that.
@@ZackAschliman I don't think they're a scam. A lot of them are garbage for sure, but they have their purposes. In any case, I'm burnt out on drinking them in the morning. They taste like shit and they leave me feeling full for like 4+ hours lol.
@@RthereNEusernames they’re overloaded with added sugars and preservatives to up the empty calorie content. You’re better off mixing a cup of shredded oats in whey isolate, tossing a banana in there with some PB powder and calling it a day. 💪🏼
@@ZackAschliman Like I said, most mass gainer powders are trash and like you describe, but there are some that aren't bad and would therefore provide value. I've been using RivalUs Clean Gainer which is 560 calories for 2 scoops with only 8g of sugar. 90g of a pretty solid carb blend and 30g of a solid protein blend with whey isolate. Not really any empty calories. Not sure which preservatives add calories either lol. That said, you're absolutely right you'd be better off doing that. At the end of the day, it tastes the same though and has the same effect. That's precisely what my shakes looked like. 2 scoops of chocolate gainer, couple tbsp of PB, a frozen banana. Awful lmao.
@@RthereNEusernames that’s a solid mass gainer! Cheers
This guy is ocean of knowledge.
He's so knowledgeable. Really good that he really understands how food actually works. Legend hope to see more of him on here! 🔥
Evan provides the most informative information about diet that I can understand. Because of him I've been eating more Kale =)
Informative information.
Yesss he is back
He’s right, i went from 61 kg to 79 kg. Of all, train heavy & eat smart to gain mass.
Been following this guy for the last 10 years. One of the more humble and down to earth guys in the sport. Always explains things well and cuts through the BS. Great stuff
I see your point about foods that digest quickly vs foods that digest slowly.
Sweet potatoes - high oxalic acid (besides, I don't like the taste). Brown rice - phytic acid (and it is slower to eat). Both antinutrients can impair absorption of minerals. I do fine on farm-fresh raw milk.
sweet potatoes, if i remember right, like to accumulate heavy metals from the soil.
Great video, well organized, easy to understand
His talk on cholesterol is 100% accurate. Impressive. However, his talk on glycemic index is incorrect.
Evan is the best. So great to listen to.
Thank you kindly for your wisdom and expertise!
Thank You!
Thank you Evan for taking the time to share this quality nutritional information... Grazie!
This was a great video! I am a hard gainer and eating is the hardest part for me, thanks!
ill watch anything that has Evans advice in it. Top bloke.
This video digests really well.
I have IBS and my body recently hit me with a sudden gluten intolerance at the age of 41. I love the approach and direction this guy is taking with digestion. I need to find out where to find out more info.
I really enjoyed the whole video. Great information explained in a simple way. Thanks!
Great call on throwing the "burger and fries" type meals on top of a healthy diet. When working out a lot, and trying to gain weight, it's hard to get in enough healthy food to make those gains. Or you may get tired of chicken and rice for that day and so you just don't eat another meal. If you must have a burger to get that 5th meal in after eating healthy all day, do it!
Thanks again my Brother! Awesome information!
simple and straight to the point
this video is extremely helpful! he definitely elaborated on things that needed to be explained to me.
dudes a beast and smart, when he snapped his finger sounded like he broke someones leg lol
This is gold honestly
Sweet and accurate honest attitude, Evan! Very VERY much good and honest advices! Actually, pretty sums up what I know and eat after 14 years of bodybuilding and I'll be 50 years old on December, this year.
Congratulations for your good advices in a world of a lot junk advices.
And, yes... I get nuts with nuts...
13:02 For me, it weirds my digestion out only if I take it by itself without eating any other meals before hand
Who else clicked immediately when you saw “Evan Centopani”
Your mom
Thank you for the video. Very useful info.
You can't help but heed all this guy's advice.
My goodness, what a Man.
Chicken is staple for bodybuilding.👏👏👏👍👍
And the good thing is that the basic bodybuilding foods are absolutely affordable.
I’ll add turkey to the list. Grilled/Smoked turkey is delicious and gives good protein numbers.
Agreed. I always go to turkey when I get burnt out on chicken. Tastes great!💪
Just really really low calories
Thanks, Evan. Solid information that I will use. Trying to get big.
i like this man, this man knows his shit
Great video!
This is 100% correct. People don't understand that EVERY hormone and cell in our body is based on cholesterol and only becomes a problem when too many carbs and sugars are taken in and not used in activity. And saturated fat, yeah, we need plenty of that too. Trans fats no bueno. Russets and sweet potatoes are indeed the same as far as the body is concerned in the G.I. sense. Only difference is russets taste good and have more vitamin c and sweet potatoes taste bad (my opinion) and have more b vitamins. As far a the glycemic index, yes, fat and protein slow it down, but it is still very important, especially for the average person that doesn't train their ass off and that is important to touch on.
I think the reason peanuts put more wait on is because they are not nuts, they are technically legumes. I don't know all of the science but I beleive there is a link to estrogen production and legume consumption. Someone will probably correct me or better explain it. Awesome video btw!
I’m gluten free & an just starting my body building journey. Thank you for showing me that I’m not at a disadvantage just because I don’t eat bread. Loved the video. Btw Whole Foods Al onda are crap. You gotta go to Trader Joe’s.
You called it how it is. Had to subscribed cause you know your nutrition.
Hoorah another great video by Evan!
I just how you explain everything and how you made look it so easy. Now I just want to work on getting lean and getting hopefully losing my mid fat and work on everything.
Thank you for the message 😊
Brilliant i really enjoy this guy perfect address and keeps it simple
Love these episodes with big Ev
Thank you sir, I’ll will consider eating healthier and making right good choices in the future.
I love all your videos. Thank you so so much
Well said and thank you.
Thank you
Mate....you are a true inspiration, would love to have a chat
Awesome video brother thank you. Real talk here
Your songs are so good, so good
Love your videos brother. I always learn from you . Thx
Awesome Video!!!!
This guy has great info on food and his garden is like the garden of eden fruit and veg everywhere
More Evan videos please, definitely about nutrition.
Very great information thanks for sharing. As most people get older their bodies begin to reject lactose. So cheese and dairy are great for first starting out. But most the time not so great as we age some. I loved this video , and will be applying this! Thxs!
Noticed I started putting own more weight when I had oats, 4 boiled eggs and tea each morning
Very well explained. Thankyou
Awesome video very informative.
Love this video man!! Thank you!!
Thanks for this video. I'm 6"1 and 191 lbs. I have a little belly I want to get rid of but also want to bulk up in muscle. I was leaning towards the keto diet and have been on it for about a week and a half now but this whole no carb thing doesn't make sense to me while also trying to build my muscles. My main goal is to build muscle but also stay fairly cut. Not too sure how to go about that correctly
Stay on carbs, eat healthy, take your bodyweight multiply it by 13 , 14, thats the amount of calories you should eat in a day.. youre welcome
Literally I thought I typed this.. I’m in the exact same boat. I’m just going to start eating more for muscle growth but keep it super clean like I’ve been doing. I haven’t been eating enough carbs. Time to crack the rice, potatoes, sweet potatoes and bananas out.
I did Keto and it helps a lot but it’s a lot of effort to enjoy making different meals. Eat more well rounded now but with intermittent fasting. Intermittent fasting helps with bring the belly down while still eating a good amount of calories.
Thanks for the info 😀
6:32 did yall hear that lobster claw snap????!!!! Holy shit haha his hands must be STOUT!!!!! He snapped his finger and it sounded like his hands were made of damn stone! 🤣 🤣 🤣 LMAO!!!
Btw....what you said about cholesterol...very interesting!
E, Thank you for candor while sharing your knowledge; also for inspiring me to make better choices.
Great information....No Bro science here.
Evan is always in top
One thing missing about fiber is that in order to work, water is needed. Water sticks like a cleaner to our digestive system, without proper hydration it will remain there causing constipation and bloatness. So drink water.
Great content very informative!!
This is awesome bro thank u!!
Thank you brother!! 💪🏾
Cheers for the insight! Appreciate it
Finally someone, that tells the truth about the whole "I'm only eating eggwhites"-Bullshit. I never understood how people could eat eggwhite omeletts or scrambled eggwhites. Let alone the waste of food when throwing the yolks in the trash..
If your bulking then yes, whole eggs make sense. If your trying to loose fat then you can still consume whole eggs if it fits in your macros. Reality is that all this, either for bulking or cutting, matter according to your diet. I personally enjoy eating steelhead for lunch and dinner. Those days, I have a lower amount of fat available after eating the fish due to it being high in healthy fats. Those days I definitely eat eggwhite omelets because I rather get my fat from the fish rather than whole eggs. Also, egg whites aren't that bad. I personally stuff it with nutritional yeast, chia seeds, hot sauce, spinach and salt. Place it on top of a pita with some marionberry jelly
Amen!! Plus Deccaburritos and trenbolone sandwiches
Very informative ty
You can't go wrong, with Portuguese Olive oil. The best in the market ....👍👍
Can't explain any better than that. 👍
Next do a video on the 12 must have needles
Keeping it totally real very very vaulble information thankyou, cottage cheese works very well for me a great food
I just started watching you and your video s sounds good and you definitely no your stu
Love the content Evan! Always detailed and clearly spoken.
Thanks Evan!!!
Great video.
Evan and fouad for the win
You are a good hardworking guy brother keep it up