Eggs and beans. Greek yogurt. Oatmeal. Fruits. Chicken and Pork with rice. And for protein goals I usually aim for .8g per lb of body weight so anything above that is pretty good
Stats - 6’0” lean 154lbs 44YO Avg 80g protein daily, mostly from eggs and red meat, some dairy. Carb of choice couscous. Always fermented cabbage and root vegetables. Train daily, split days push/pull ups, burpees and kettlebells. Also do daily 17/7 fasting. Train hard and eat well y’all.
I'm honestly really glad there's been a turn against overeating protein on youtube fitness recently - nothing wrong with making sure people get good high quality protein sources in their diet but most people are too focused on protein and it can have a negative effect on their health and physique
This is kind of reassuring as well. I personnally tried to follow the "rules" and it only led me to the same experience as him : bloated and feeling lethargic. I ended up just cleaning my diet and eating things that are good for my health and so far so good. Unless you have a very strong gut I find it really difficult to tolerate so much food lol
Keep going Bro. I have just happened to see some dedicated people doing pullups and situps at a tiny congestion and polluted park area during my vacation in Vietnam recently. It shows me that if there is a will there is a way. Its not about the circumstances but what you are made of.
Well, I'm crowding 75, and am w/o three days a week. 21 diff. ex's for 2 sets ea. And my pullups (with a band) are now at 7 x 2 sets. Chins same. Losing fat. Gaining muscle. But a secret here is, I've increased my carb intake dramatically. Up to around 200-240 a day....and I've lost weight. Brilliant! Of course, it stands to reason, to build muscle you don't just need protein, but carbs also. Just as important. And I only do 95-100 grams of protein a day. Has worked well for me. I'm 174. And I find my body works way better on less than the so called recommended 1 gram per lb of body weight. I suggest the liver and kidneys don't have to work their guts out to deal with all that protein. It has been a great change for me, cutting back on the huge amounts of protein. Way less eating, and prep time. It's been my experience, that you won't change or fix the past. But if you get into the work you will find a far greater ability to look at things how they are, and not use the past as a yardstick. There's a personal strength development thing happening when doing the work. Do the work. Get the benefit!
Canadian-in-Mexico here, I aim for 1 g protein per lb of bodyweight too, but I doubt I get that everyday. I remember a study where they said 0.55 g protein/lb bodyweight is about the bare minimum you want to aim for if you are looking to build muscle. My fav post workout meal is smoothie of 5 raw eggs, 500 g plain unsweetened yogurt, sweetened with a bit of raw unpasteurized honey or a frozen banana. An easy 50 g of protein and some sugar for the only time your body needs sugar...post workout! Otherwise it's basic: lots of rice, veggies, eggs, tuna, chicken, beef...whatever we can buy for cheap.
I eat 3-6 eggs a day usually 2-4 fried or scrambled for breakfast and a couple hard boiled through out the day for snacks. Plain whole milk yogurt with some whole oats and fruit. Chicken, beef, fish and or venison and veggies. A hand full of nuts or trail mix, occasionally I’ll have a scoop of protein powder in milk if I feel I haven’t gotten enough protein for the day, I aim for 1 gram protein per pound of body weight.
64 years old here, 170lbs. I shoot for 200 grams of protein but as long as I'm in the 90th percentile I call it a day. My calories are set for 2000. Thanks for sharing.
29 years old. Advanced in calisthenics. I eat as much lean beef as I feel like. Then I add butter for calories and cashews for some carb. Plenty of fruits and veggies. That's 98% of it. I'll add protein powder and yogurt on rough days. Keep it clean and simple! Love your message, man!
I really believe you're right, the 'protein commandment' has been pushed by the manufactures of that stuff, of course you do need protein but unless you're a 300 pound BBer you don't need 1.5 - - - 2 grams per bodyweight, too much is a waste and will not be utilized anyway and will go in the pockets of the folks who make that stuff. Balance and moderation is best for the body.
Love this channel! I shoot for 1g per lb on the protein as well - about 170g for me. I do 3 meals a day and 1 smoothie/snack and have rarely struggled to hit that number
Greek yoghurt, eggs, dairy, veg, beans,nuts and seeds, fruit, rice, potateos, quinoa ,dark chocolate, honey, olive oil, ghee,coconut oil,fermented foods like kimchi ,sourkraut, kombucha ,coffee, tea,water ....sporadic fish and meat consumption. Diet doesnt have to be complicated just find what works for you and stick to it. I like the above foods, kind of modified med diet, also enjoy intermittent fasting and playing around with carb cycling.
Do you have a consistent routine or do you assess your workout based on how your body is feeling that week? I am looking to get into basic/simple exercises rather than micromanaging muscle growth at the gym, and I am wondering if I should micromanage my workouts or assess my body and plan my workout accordingly.
Awesome! Love to see no nonsense advice. I have a very well equipped home gym but find I mainly do the tried and true basics. Love your outdoor setup but in central new york nit really practical. Try to eat 75-100 gms of protein mainly from yogurt, eggs and lean meats. New subscriber.
I have beeen saying this for years. You don't need that much protein. Game changer for me was when I started eating complex carbs instead of simple sugars. I feel like that is where the focus should go, not protein...
Like your energy. Trying to eat 100 grams of lean protein a day, reading food labels, weighing and measuring amounts of food I eat, it's not as easy as some think to get to even 100 grams of lean protein a day. I think a persons diet needs to be like a hobby, something a person enjoys learning about and working on.
hi dude, as an amateur football (soccer) player your channel has helped me alot in regards to training strength and fitness w/o a gym; my diet is mainly carbs, beans, soy and tofu, I aim for about 110-130 grams of protein per day. Cheers and best regards from Chile.
Great guy, great advice. Watched almost all of your videos. I'd say, it is almost impossible to do the stuff you show and tell us to do and not get fit. Been doing this style of training for some years now and it really is all you need. Your videos helped me to refine my training and focus even more on form and full range of motion. Not quite as advanced as you yet, but I'm getting there (hopefully)...
Hell yeah man! Liking your vids! Common sense full body training, no fancy equipment needed. After watching your vids I started incorporating more body weight calisthenics style training and I feel great, actually getting sore again. Good change up from typical weight lifting. I’m turning 42 next month and train at least 4 days a week. Still maintaining my muscle mass and strength. Look forward to seeing your program 💪👍👍
I dont track protien or anything but this year i reckon iv just been eating 85% of my diet just meat and eggs. Chicken, eggs, steak, tins of tuna, salmon etc. The rest of 15% just veg, fruit and nuts and the odd carbs when eating out. Never felt better and healthier.
imma be real with you chief, i dont shoot for protein i eat what i eat, although i wish i was a bit more disciplined with it considering how important protein is
What would you recommend to a skinny guy who is naturally skinny and trains hard every day (push, pull, legs 3 -5 sets to a failure) but he cant gain muscle mass. I mean he has muscles but they are small. What would your advise be to that guy to get bigger and more mascular
Appreciate it! I find a wider, thumbs over the bar grip takes a lot of pressure off the forearms. Try different grips and see what works for you, and take plenty of rest.
Love your channel and content. For someone just beginning, would you suggest full body workouts daily, or push pull alternating muscle groups every other day?
1 gr. per pound is the standard recommendation for an exercising person, and is plenty. I eat once per day. Clean. Balanced. lots of veggies. I don't get near 1 gr./lb. of pro. I'm not looking for more fat or muscle. When you get old you won't want to carry anything extra.
I eat 3 eggs, one tin of sardines, and one small tin of tuna, with a cup of cottage cheese 5 days a week. And alot of fruit. Im more normal on weekends.😁
I like what he is doing because similar to my diet when I played college football, but I would say much simpler and basic. Everything but the carbs. I should have thought of this back then. To busy trying to put on weight.
@@matthewilkopaulino7652 yeah he mentioned on another video a while back that switched to the routine I mentioned and that it was less volume per workout but more volume overall.
Hello Sir! Only 1 gram/1 pound? That's crazy! You look really good, maybe most of us overthink our activity for real😅 Have u ever tried cutting? I've heard if i want to cut, i have to get more proteins1.7-2 gramms/1 pound and when i'm bulking 1.5-1.7 gramms of protein. Sorry for my English, i hope you'll understand me
Love what you’re doing here. Keep it up! As for the protein question: 1 gram per pound of lean mass is a reasonable & attainable goal for most. The minimum I recommend (I’m a personal trainer) is 1 gram per kilo. If people try to stick within that range they should be just fine.
You and K Boges are the men!
This.
And Jesse Pawlak
@@matthewilkopaulino7652who?
Hi JRich,
you motivate people by keeping it basic ,simple and real:that's what we like.
Keep it up.
Keep on grinding J!!!
Eggs and beans. Greek yogurt. Oatmeal. Fruits. Chicken and Pork with rice. And for protein goals I usually aim for .8g per lb of body weight so anything above that is pretty good
💯. Perfect! 🫡
Pork? Yuk! Gtfo with your disgusting food
Yes basic basic training can get you alot of result 💯
Basic with no BS thats what i like
Appreciate it. 🫡
Stats - 6’0” lean 154lbs 44YO
Avg 80g protein daily, mostly from eggs and red meat, some dairy. Carb of choice couscous. Always fermented cabbage and root vegetables. Train daily, split days push/pull ups, burpees and kettlebells. Also do daily 17/7 fasting. Train hard and eat well y’all.
Respect brother. Straight forward, no cruddy music, no fluff. There’s no shortcuts … you have to grind.
love it. the basics are everything
SOLID TALK BRO THANKS
I'm honestly really glad there's been a turn against overeating protein on youtube fitness recently - nothing wrong with making sure people get good high quality protein sources in their diet but most people are too focused on protein and it can have a negative effect on their health and physique
This is kind of reassuring as well. I personnally tried to follow the "rules" and it only led me to the same experience as him : bloated and feeling lethargic. I ended up just cleaning my diet and eating things that are good for my health and so far so good.
Unless you have a very strong gut I find it really difficult to tolerate so much food lol
Solid advise. Proteins like chicken red meat eggs and Greek yoghurt with some fruits, roots and veggies you can digest well 🫡 can’t go wrong
Solid basic content, great setting, atmosphere. Excellent delivery. 👍👍
Basic, simple information that really works, nice one 👍 from here in North Wales 👍
Appreciate it!🫡
Keep going Bro. I have just happened to see some dedicated people doing pullups and situps at a tiny congestion and polluted park area during my vacation in Vietnam recently. It shows me that if there is a will there is a way. Its not about the circumstances but what you are made of.
💯
Well, I'm crowding 75, and am w/o three days a week. 21 diff. ex's for 2 sets ea. And my pullups (with a band) are now at 7 x 2 sets. Chins same. Losing fat. Gaining muscle. But a secret here is, I've increased my carb intake dramatically. Up to around 200-240 a day....and I've lost weight. Brilliant! Of course, it stands to reason, to build muscle you don't just need protein, but carbs also. Just as important.
And I only do 95-100 grams of protein a day. Has worked well for me. I'm 174. And I find my body works way better on less than the so called recommended 1 gram per lb of body weight. I suggest the liver and kidneys don't have to work their guts out to deal with all that protein. It has been a great change for me, cutting back on the huge amounts of protein. Way less eating, and prep time.
It's been my experience, that you won't change or fix the past. But if you get into the work you will find a far greater ability to look at things how they are, and not use the past as a yardstick. There's a personal strength development thing happening when doing the work.
Do the work. Get the benefit!
Great to see another video!
🫡
Basic but proven. Aiming for 1g/1lb I do use whey powder to help hit that number.
Canadian-in-Mexico here, I aim for 1 g protein per lb of bodyweight too, but I doubt I get that everyday. I remember a study where they said 0.55 g protein/lb bodyweight is about the bare minimum you want to aim for if you are looking to build muscle. My fav post workout meal is smoothie of 5 raw eggs, 500 g plain unsweetened yogurt, sweetened with a bit of raw unpasteurized honey or a frozen banana. An easy 50 g of protein and some sugar for the only time your body needs sugar...post workout! Otherwise it's basic: lots of rice, veggies, eggs, tuna, chicken, beef...whatever we can buy for cheap.
💯 1 gram has always proved effective for me. Thanks for sharing the shake idea and your feedback. Appreciate it! 🫡
I eat 3-6 eggs a day usually 2-4 fried or scrambled for breakfast and a couple hard boiled through out the day for snacks. Plain whole milk yogurt with some whole oats and fruit. Chicken, beef, fish and or venison and veggies. A hand full of nuts or trail mix, occasionally I’ll have a scoop of protein powder in milk if I feel I haven’t gotten enough protein for the day, I aim for 1 gram protein per pound of body weight.
64 years old here, 170lbs. I shoot for 200 grams of protein but as long as I'm in the 90th percentile I call it a day. My calories are set for 2000. Thanks for sharing.
29 years old. Advanced in calisthenics. I eat as much lean beef as I feel like. Then I add butter for calories and cashews for some carb. Plenty of fruits and veggies. That's 98% of it.
I'll add protein powder and yogurt on rough days.
Keep it clean and simple! Love your message, man!
Love this channel
Post everyday bro, your shit will grow. Yt needs ya.
How often do you do this routine per week? And how often should you do it when you start?
Can't believe you are 43/44, you looking like a 25 years old man. Thank you very much for your effort doing these videos!
Appreciate it. I’ll keep making em for a while. 🫡
Definitely not 25, but 35 for sure
@@Kraaayn 🤣. I’ll take that. 🫡
Good job man 💪 keep it up 👊
Appreciate it 🫡
same thing friend
🫡
I really believe you're right, the 'protein commandment' has been pushed by the manufactures of that stuff, of course you do need protein but unless you're a 300 pound BBer you don't need 1.5 - - - 2 grams per bodyweight, too much is a waste and will not be utilized anyway and will go in the pockets of the folks who make that stuff. Balance and moderation is best for the body.
Love this channel! I shoot for 1g per lb on the protein as well - about 170g for me. I do 3 meals a day and 1 smoothie/snack and have rarely struggled to hit that number
Appreciate it!🫡
Greek yoghurt, eggs, dairy, veg, beans,nuts and seeds, fruit, rice, potateos, quinoa ,dark chocolate, honey, olive oil, ghee,coconut oil,fermented foods like kimchi ,sourkraut, kombucha ,coffee, tea,water ....sporadic fish and meat consumption. Diet doesnt have to be complicated just find what works for you and stick to it. I like the above foods, kind of modified med diet, also enjoy intermittent fasting and playing around with carb cycling.
Do you have a consistent routine or do you assess your workout based on how your body is feeling that week? I am looking to get into basic/simple exercises rather than micromanaging muscle growth at the gym, and I am wondering if I should micromanage my workouts or assess my body and plan my workout accordingly.
Glad to see your videos. Have you ever posted a materials list for your pull-up and dip bars?
Appreciate it. I have not, but a lot people asking so I will definitely do that
Awesome! Love to see no nonsense advice. I have a very well equipped home gym but find I mainly do the tried and true basics. Love your outdoor setup but in central new york nit really practical. Try to eat 75-100 gms of protein mainly from yogurt, eggs and lean meats. New subscriber.
Great content. I appreciate the honest feedback.
Do you do pull-ups everyday? Or do you aim for every other day?
I’m experimenting with carnivore. I’m 8 months in, so far so good. Cheers from Australia 🇦🇺
I do carnivore too. Here in Toronto, CA
I have beeen saying this for years. You don't need that much protein.
Game changer for me was when I started eating complex carbs instead of simple sugars.
I feel like that is where the focus should go, not protein...
Like your energy. Trying to eat 100 grams of lean protein a day, reading food labels, weighing and measuring amounts of food I eat, it's not as easy as some think to get to even 100 grams of lean protein a day. I think a persons diet needs to be like a hobby, something a person enjoys learning about and working on.
Well said. 💯
Love the setup...could you do a video on how you put it together?
vid #3 asking for your split (weekly routine)!
You should make a program
Channel is growing nicely. Congrats.
hi dude, as an amateur football (soccer) player your channel has helped me alot in regards to training strength and fitness w/o a gym; my diet is mainly carbs, beans, soy and tofu, I aim for about 110-130 grams of protein per day. Cheers and best regards from Chile.
Great to hear!
Great guy, great advice. Watched almost all of your videos. I'd say, it is almost impossible to do the stuff you show and tell us to do and not get fit. Been doing this style of training for some years now and it really is all you need. Your videos helped me to refine my training and focus even more on form and full range of motion. Not quite as advanced as you yet, but I'm getting there (hopefully)...
Appreciate it. 🫡
Hell yeah man! Liking your vids! Common sense full body training, no fancy equipment needed. After watching your vids I started incorporating more body weight calisthenics style training and I feel great, actually getting sore again. Good change up from typical weight lifting. I’m turning 42 next month and train at least 4 days a week. Still maintaining my muscle mass and strength. Look forward to seeing your program 💪👍👍
Good work bro 🫡
Tuna pretty good if you like it. 42 grams of protein and only 190 calories per can.
💯
great info, thx. On another video you mentioned a program, but couldn't find a link on the profile or video description. Is there one?
Thank you. What would be a good full body workout?
cinderblock representative😤; back with more quality content!💯🍽
Yup. Lol. Appreciate it sir.
Old subscriber, still ❤ the channel
Eggs, beef, steak, chicken, fish, fruits/veges. Calisthenics/weights hybrid. 1 cheat meal a week.
I dont track protien or anything but this year i reckon iv just been eating 85% of my diet just meat and eggs. Chicken, eggs, steak, tins of tuna, salmon etc. The rest of 15% just veg, fruit and nuts and the odd carbs when eating out. Never felt better and healthier.
imma be real with you chief, i dont shoot for protein i eat what i eat, although i wish i was a bit more disciplined with it considering how important protein is
Any news on your program!
In the works. I’ll drop a video when I get it done.
What would you recommend to a skinny guy who is naturally skinny and trains hard every day (push, pull, legs 3 -5 sets to a failure) but he cant gain muscle mass. I mean he has muscles but they are small. What would your advise be to that guy to get bigger and more mascular
Hey ! how about lateral and back shoulder? how do you train them? because with dips you only work front shoulder, thanks!
I do pike push-ups, overhead pressing, and kettlebell rows.
Can you talk about how to go from skinny fat to jacked?
Hey J Rich, we appreciate you. Been struggling lately forearm pain doing pullups. Any advice?
Appreciate it! I find a wider, thumbs over the bar grip takes a lot of pressure off the forearms. Try different grips and see what works for you, and take plenty of rest.
I shoot for .8 grams per lean pound of bodyweight. I'm 240lbs but my lean bodyweight weight is 180-190lbs. That's the number I use.
I eat at the bf 12 eggs + 100g of cheese + milk with coffee and for dinner about 500 gr of meat + iogurt or 1 fruit.
Love your channel and content. For someone just beginning, would you suggest full body workouts daily, or push pull alternating muscle groups every other day?
Question though. Are calisthenics the only thing you do?
Could you also talk about how to avoid prostate enlargement? I have hard time to pee sometimes I’m only 29 and practice semen retention
Ever tried sandbag training?
A green and natural background is always refreshing! Keep it up!
Rice and beans!
Meat and eggs!
1 gr. per pound is the standard recommendation for an exercising person, and is plenty. I eat once per day. Clean. Balanced. lots of veggies. I don't get near 1 gr./lb. of pro. I'm not looking for more fat or muscle. When you get old you won't want to carry anything extra.
Like your content bro. what equipment do you use to shoot your videos?
I eat 3 eggs, one tin of sardines, and one small tin of tuna, with a cup of cottage cheese 5 days a week. And alot of fruit. Im more normal on weekends.😁
Nice
Very similar to my diet. Appreciate it Tony. 🫡
I like what he is doing because similar to my diet when I played college football, but I would say much simpler and basic. Everything but the carbs. I should have thought of this back then. To busy trying to put on weight.
How much protein is that?
Sounds like 80g only. Correct me if I am wrong
What about carbs???
do you train everyday?
Are you still doing 100 squats, 100 push-ups, 40 dips, 40 pull-ups 6x a week?
Lol at least. This dude is disciplined 💪🏼
@@matthewilkopaulino7652 yeah he mentioned on another video a while back that switched to the routine I mentioned and that it was less volume per workout but more volume overall.
5 eggs with 5 tortillas,150g beef with pasta, protein shake and 100g of nuts
I'd take a gym with that view, than a bunch of machines any day of the week.
do you do 1-1 training man?
Awesome! Hi Jrich, would love to extend a business invitation with you! We (Fioboc) want to send you some workout clothing for a test.
I eat whatever I like 😂🫡
Hello Sir!
Only 1 gram/1 pound?
That's crazy! You look really good, maybe most of us overthink our activity for real😅
Have u ever tried cutting?
I've heard if i want to cut, i have to get more proteins1.7-2 gramms/1 pound and when i'm bulking 1.5-1.7 gramms of protein.
Sorry for my English, i hope you'll understand me
Someone did a mistake and probably gave you recommendations for daily protein but he confused pounds with kilograms 😂
@@markor8355 nah, I confused Man😅I meant 1.7-2 gramms / 1 kg
That would make a lot of sense. 1.7 gram for 1 pound thats a looot of protein. I would be married to toilet whole day 🤣
So you dont eat a lot of carbs? Rice, potatoes? Fruits?
I do, just trying to say I eat regular food for the most part
Aaaah I get it now. Great videos btw. I love simplicity of your workouts. Thanks for inspiration.
Assume you mean total body weight. I manage 0.75g per lbs of body weight 175lbs.
Thanks for your straight talking!!
Love what you’re doing here. Keep it up!
As for the protein question: 1 gram per pound of lean mass is a reasonable & attainable goal for most. The minimum I recommend (I’m a personal trainer) is 1 gram per kilo. If people try to stick within that range they should be just fine.
Appreciate it. 🫡
You ex military
any marijuana mixed in training?
So you never do free weight exercises?
How about things you ( don,t ) eat thats the difference 💪
💯.
Do you have instagram?
I’ll link it soon