17 Muscle Building Foods to Gain Muscle Fast: ruclips.net/video/dinpkrcpKAk/видео.html 19 Snacks That'll Help You Build Muscle: ruclips.net/video/G_yPa7z7540/видео.html
Whoever's reading this, i pray that whatever you're going through gets better and whatever you're struggling with or worrying about is going to be fine and that everyone has a fantastic day! Amen
It’s alright, I already accepted the fact that whoever I care about or feel empathy for is nothing now, and nobody cares about my problems but almost everyone gets pampered for their small little problems.
Whole eggs no tuna less you like running your mercury levels through the roof. There is nothing whatsoever wrong with yokes. Your just waisting your money. Edit:. DELI MEATS? REALLY? JUST SHOOT YOURSELF AND SAVE EVERY BODY THE WAIT. IM NOT RESPONDING TO THE REST OF YOUR CRAP LIST.
I can't believe you didn't include Greek yogurt!!! Oikos Pro has 20g protein for only 140 calories, and triple zero has 15g protein for 90 cal. Greek yogurt is the goat
Yogurt is turkish... Greeks love to steal everything......... '' It is estimated that the idiom "Grek/Grec" passed to the Western world from Latins (Romans). In terms of etymology, Grek/Grec means "thief, cheater". (Grand Dictionnaire) ''
This has been my go-to snack. I pour a bit of granola on top and some cinnamon. Almost feels like cheating. So good. He mentioned cottage cheese which I also eat as a snack on top of rice cakes. I squeeze a dash of lemon and some hot sauce on top.
Greek yogurt also adds a great deal of protein and is worth looking into. Makes for a great high protein dessert. I like mine with berries, shaved coconut, and a little cinnamon.
Actually, here in europe there is something called Skyr (no idea if you have that over there) that has 11% protein, and in Germany we have something called Magerquark with 12% protein, but otherwise you're probably right
*The yellow part of the egg contains more protein in relation to its weight. The yellow part has around 15 percent of protein while egg white only contains around 10 percent of protein. The only downside is the fat in the yellow part of the egg, but most people don't need a low fat diet. Just don't overdo it.*
I don't comment enough on your videos.. but as someone who has recently got into lifting weights and trying to figure out my diet I have found your videos fantastic and informative... thank you greatly!
@@joecrypto2459lentils and chickpeas do have protein, however it’s less bioavailable and not best quality. So you go ahead and eat your chickpeas and stop giving people advice
That was an incredible video. It is really amazing to see how much an effort does the entire team take to come up with such a special content every time. Really appreciate your hardwork and wonderful to see how useful and inspirational it is for the viewers. Keep coming with such super great content every time. 😀🤘🏻
Depends on your goals. This would be more geared towards professional lifters or people cutting. The whole egg also adds calories. The egg whites is pure protein and extremely low in calories.
All I would say is remember not all protein is the same. Typically whole eggs will absorb 48% of the protein, meats 32% and soy/pea/grain/whey 17%. Interestingly only 17% of the protein from just egg whites on their own (without the yolk) is absorbed. The key lesson here is that fat is a vital component when taking in protein. Poached, hard boiled or sunnyside up eggs are the best/most efficient protein and whole food there is. I never understand why people get upset with the calorie content. I'd rather have 5 whole eggs at 70kcal a piece than 5 egg whites with rice which is, in my opinion, just empty carbs and therefore useless calories. Atleast get the essential fats and micro nutrients from the egg yolk which you'd have to consume from another food anyway, thereby adding calories is any regard.
I agree, eating the whole egg (the way nature intended) is best but there are those of us who can’t. My coach suggested I add two whole eggs per day to boost protein. 6 months later my Doctor and I were shocked that my cholesterol rose 50!!! points. Yikes!
Thank you; especially for additional information I was not very knowledgeable about. Excellent nutritional lecture, and demonstrations! Thumbs up. However, protein powders, mostly less expensive ones, or some with vegetable protein gives me bloating, gas, and cramps! I certainly have got tired of this discomfort; and I don't believe it is worth it. Occasionally I have a protein bar with a coffee at a cafe, or coffee shop. Whole eggs still give me acne. Instead, I like to have a tuna sandwich with whole wheat bread, or with a whole grain bagel, mixed in with a couple of slices of onion; then lightly cooked. I'm going with Whey Protein powder since I've gotten far less problems; although a bit expensive it is worth the cost, for the most part.
True for you, most people digest plant proteins easily. For us casein, meat protein and whey gives bloating. I guess genetics and food culture plays an important role.
Great job brother!! I am so happy you have over 5 million subscribers!!! You deserve it! You do a fantastic job with all of your videos! It's truthful and backed by proof and science! I love that! Thank you for all of your hard work and dedication to your channel!
Hey. I'm watching your videos since 2018. I tried everything you said before. The thing is, I couldn't lose a single kg. I went to a doctor and guess what, I had hard hormon issues. I got medicine and lost 12 kg. (With medicine + your videos.) I still belive in your advises, just wanted to make clear, sometimes effort not enough. If a normal guy has 500 kcal deficit, nothing bad happens. If I had 500 kcal deficit, I couldn't sleep, my eyes turned red, I couldn't talk clearly. Just a because of a 500 kcal deficit.( + my BMR is mutch more less then a normal guy, so I couldn't even count right calories.) In less then a few years I got side diseses like asthma and reflux. Pls make a video about hormonal diseses, because it can be life changer. Medicine + your videos are pure cure for me.
Ive been eating keto recently, i already eat a lot of what's mentioned in this video. BUT i still learned a lot, so im glad i watched this video. If I can add a few things: 1) nutritional yeast, pumpkin seeds/pumpkin seed butter (google/the usda has the nutrition facts wrong for these), tofu (make sure its organic, non organic tofu has genetically modified soy that i believe messes with your hormones), and if possible, bison and venison are super nutritious, high protein, low carb options. 2) for the deli meats, you also should look for uncured products. not only does adding nitrates make it processed meat, but smoking meat and curing meat would also make it processed meat. 3) if you ever want to eat pasta, eat Banza instead. its pasta made from chick peas, it has more protein and nutrition than pasta made from wheat, but still has all those carbs if you feel like you need them. Banza is just the name of the brand, looking for any pasta made from chick peas, beans, quinoa, or other high protein foods is better than just eating wheat pasta. Also instead of rice, eat quinoa. again, more protein and nutrition than rice. its also probably cool to switch things up, instead of eating chicken broccoli and rice all the time, sub the rice for quinoa, or instead of wheat spaghetti and meatballs, try banza spaghetti and meatballs. 4) its still important to eat your fruits and vegetables. im mainly talking about veggies like leafy greens (kale, spinach, arugla), peppers, berries (raspberries, strawberries, blueberries, blackberries), and other low carb nutrient rich foods. For the most part they dont have a lot of calories and add a lot of nutrients to your diet.
@@breakbreak200 Been doing much better on the protein. finally feeling satiated too. There’s days I do really well and some days like today, I fall behind on the protein.
Great video. But I think it is good to add considerations about sodium. For example, jerkies and deli are usually very high in sodium (more than 30% for a small serving size). If u r using creatine, high sodium intake can cause bloating. Not to mention blood pressure..
@@fake10hourentertainment17 Besides that, canned tuna is one of the worst foods you can eat for gout or kidney health, high renal acid load, preservatives/junk, and lots of purines. When I stopped eating it a few times a week and substituted healthier things like beans or lentils, my kidney stones and gout went away.
Hint: For sardines. Find a Filipino Sardines. It doesn't have a foul smell and tastes so good as it is preserved in tomato sauce rather than oil which is much healthier.
2 other foods that have a really good protein to calorie ratio are Greek yogurt, especially the plain variety which has 16 grams of protein for only 90 calories! Another is feta cheese which has only 35 calories for 7 grams of protein.
If you can find it, usually Whole Foods or online, try Icelandic yogurt. I like 0% plain Siggi’s the best. It has 19g of protein, 2 grams of fat and is thick and creamy. Less tangy than Greek. I add strawberries and some wheat puffs for some crunch.
1:38 I don’t recommend Tuna, once or twice a week is fine but Tuna has so much heavy metals and micro plastics inside of it that it can permanently damage your body if eaten too much of
Quark is great. I don't like protein powder because of the bad aftertaste (and the ones that don't have this are too expensive) so i just put 500g quark with some frozen fruit and water into a blender and boom 60g Protein at 380kcal (depending on the fruit used). Literally can't get better than that. Really cheap, tasty, filling and a life saver for a vegetarian diet
Im an endomorph in highschool i went from 115kg to 85kg which left me very muscular, back then i also packed canned tuna but make sure to have water with you as its so dry and sometimes hard to swallow. To almost any rice or brown pasta dish i added beans,kidney beans etc... Turkey or chicken filet slices were also my favorites, cheap and ez protein sometimes even smoked salmon Now i neglected my diet and workout for years+ had a work accident that made cardio very difficult i was depressed over my situation and gave up on training. Now things have gone too far, i was 150kg and now slowly losing weight again. Your videos are helping me a lot to get all my knowledge back and sticking to it again
Thanks for your good advice. 😊 Here’s an idea: fill up muffin cups with egg whites plus whatever else you like. Crumbled cooked sausage, ham, onions, bell peppers, cheese, tuna or salmon, you get the idea and bake. I make 2 dozen at a time. Freeze the extras to microwave later. Great for grabbing that extra protein especially when you’re busy or don’t feel like cooking. Use a silicon muffin pan with olive oil cooking spray.
@@Maxximum44 350 degrees Can’t give you specific time. Depends on your oven,how full and which ingredients you use. Probably between 20-30 minutes. Stick a knife through the center and it’ll come out clean when done. The silicone pan is important. I put it on a baking sheet cause the silicone is so flexible, your ingredients will spill getting it in and out of the oven. Avoid using a metal muffin pan because some of the non stick surface stuck to the eggs when I popped them out of the pan. Yuk. Greasing up your pan thoroughly should help. Enjoy. 😊
I just subscribed! Recently lost 25 lbs going from 180 to 155 in 4.5 months. Mainly did a counting calorie based diet and focused healthy eating and exercise. Amazingly after losing weight several results included: A1C dropped, no longer diabetes risk, knees hurt less, lower body fat to 12%, even cured my sleep apnea were main results! It was not easy but glad I did it.
I've always been confused by the combination of cottage cheese and fruit. They don't mix at all to me. I prefer putting a little salt and pepper on cottage cheese instead, love the stuff.
Another tip is to add a scoop of whey protein to greek yoghurt and mix it well. This will give you around 40g of protein from an easy to eat yogurt meal and it tastes great!
@@kissme1518 i dont grind on it daily 90 % of time i eat in morning eggs and spinach or protien smoothie . But once a week ill change the routine and have greek yougart + banana + oats +pistachio+honey it tastes amazing and has good macros.
Also... FROZEN FISH. Four ounces of salmon will give you 23 g of protein, plus omega 3's and other super healthy micronutrients. If you have an air fryer, there's no need to thaw, so preparing frozen fish is no-muss, no-fuss. Preheat your air fryer to between 375 and 390, depending on the fillet's thickness. While it's heating, hit both sides of the [still-frozen] fillets with olive oil and lemon juice if you have it. When the air fryer's ready, hit both sides of the fish with salt, pepper, and any flavoring you like (I use garlic salt or Cajan spice) and cook for 9 minutes. Perfect for lunch or on a diner salad, with hardboiled eggs and cheese for extra protein.
List for my own benefit: Egg white (sold in liquid cartons) Canned or packeted tuna/fish Whey (or other) protein powder Beef jerkey Precooked chicken Nitrate free deli meat (look for vinegar and seasalt preserved like 365 turkey) Protein shakes or bars (quest/pure look for low sugar and sat fat) Hard boiled eggs Cottage cheese (check fat level) -can be seasoned or prepped in various ways Sardines (warning:stinky) -some types of milk are also very good for this
@andrewbusshart2026 very true, I would rather get the extra nutrients the yolk provides. Honestly 50 calories isnt that much if you live a semi active life style. But yes thats 50 calories of something else you could have.
@@BrandenH-O051 of course. Im cutting and I eat the yolk with hardboiled eggs and and in my omelette. With the omelette though, I do 2 full eggs and two egg whites to cut some calories down but still get the nutrients.
I'm very interested in this. This week I ate tuna and beef together just so I could get my protein up a bit more. It wasn't terrible. Especially with lots of salsa and cheese. I ate a BUNCH of greens to help fill me up too.
Separating egg whites is a bad idea. The composition of amino acids of the white alone is not complete. Only both together. This means 100g egg white does not yield the same benefit as 100g white and yolk. To give some comparative examples: 100g whey is like 106g egg protein, 380g beef protein or 600g protein from many vegetable sources. Of course a combination of different sources can make up for this. But comparing single sources the lack of certain amino acids makes them significant less effective.
I made this bomb-ass cottage cheese bowl once and I'd recommend it to anyone: - cottage cheese - mustard - salted peanuts - scallions - a hint of mayo for creaminess That's it. I also recommend you to try "körözött", a Hungarian cottage cheese spread (it's with onion, paprika and cumin prettymuch).
Great video - if you’re working 4-5 days a week with a mix of aerobic and anaerobic exercises, should you stay away from some of these foods that have high sodium?
Why? In healthy people eating a lot of sodium is not bad for you - that myth was busted years ago. You will sweat out excess sodium if you are exercising vigorously also.
@@simonroome5858it’s blood pressure that is the issue. So that is not a myth. Sweat out the water is fine but doesn’t alleviate the blood pressure issue.
1:34 or eat the whole egg and almost double the protein Really liked this video. To the point and no bs. Was looking for something like this since protein bars are more junk than good protein nowadays.
Totally appreciate your know how, and love gleaning from your very informative videos Max. 👊 There's certainly always lot's to learn about staying fit and healthy.
Love your ideas! There very helpful! Easy! I usually make 1 or 2 eggs! With egg whites! I put protein powder in my smoothie! In my oatmeal! Yogurt! With blueberries!
I have never came across any channel that mentioned nitrates before. It's always important to google every ingredient of anything you're gonna eat. Well done, Max 💪🔥
If you live in Europe, eat your local cheese. Parmigiano Reggiano, Gouda, Brie, Edamer, Cascaval, Feta, Queso Tetilla...whatever you like cheese has a lot of protein and if you add with some deli meats you're good to go. I basically eat a sandwich everyday with some Parmigiano and Salame, alongside a protein shake at night and a greek yogurt as a snack I almost reach my daily amount of protein (75g)
Tips for cooking juicy chicken breast. Poke holes in chicken breast with fork. Soak chicken in water with 1 teaspoon of sugar and salt for about an hour. The longer it sits the more flavor it will absorb. Be careful how much salt you put as it can get a little salty. I like to use my gas grill when cooking my chicken but I’ve tried pan fried, steamed, and baked and all turned out great.
Flavoured tofu (Thai is my fav) Extra-lean mince patties/balls Protein jelly Adding chia and flax seeds to shakes/food Adding nutritional yeast to popcorn as a snack
Definitely read the ingredient list on deli meats. Some "all natural" brands use (or used to use) "cultured celery extract". This natural ingredient is still a source of nitrites, for those who care. FYI.
By the way, I got serious about eating chicken breast and we discovered that cooking it in a pressure cooker is AMAZING, taking just minutes and yielding super soft and juicy chicken. You should add this to a video on healthy food hacks.
Ive been drinking Core Power by Fairlife… 26g protein, 170 cal, 4.5g fat, and 7g carbs(no added sugar). The strawberry banana flavor actually has Strawberry and Banana puree as the 2 main ingredients after Milk.
I'd suggest investigating Ryazhenka (baked fermented milk). It's a traditional liquid dairy product common in Belarus, Ukraine, Russia, and perhaps other slavic countries too. According to the label on the bottle I am holding right now, it contains: 3g of fat, 3.1g of protein, 4.1g of carbs, and 55 kcal, per 100g of it. So the whole 450g bottle should contain about: 13.5g of fat, 13.95g of protein, 18.45g of carbs, and 247.5 kcal of in a package which is very easy to carry around and consume. It tastes great, has a smooth, creamy texture, you could easily drink a bottle of it + some other quick snack, though consuming it with fish or meat wouldn't make much sense.
@@josephsofaer841iirc the image is 1024x1024 pixels and visualizes 10th order Hilbert Curve. I started with a black pixel and made every following pixel a bit lighter, till it became completely white in the end (every pixel is supposed to represent a vertex on a 10th order Hilbert Curve)
Does scorching hot coffee destroy the nutritional value of the protein? I like using a frother to mix protein powder into my coffee but I'm not sure if I am getting the same amount of protein or if the protein is destroyed by the heat of the coffee.
Your videos are saving my life. Please do a video about how to eat healthy while in a recession, so cheap food. Like cost and benefits of a ramen noodle diet lol
17 Muscle Building Foods to Gain Muscle Fast: ruclips.net/video/dinpkrcpKAk/видео.html
19 Snacks That'll Help You Build Muscle: ruclips.net/video/G_yPa7z7540/видео.html
don't you get sticky poo from all this protein?
A bunch of these options have huge amounts of sodium
Make veg video
Please make a Video on Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER.
Thanks
Whoever's reading this, i pray that whatever you're going through gets better and whatever you're struggling with or worrying about is going to be fine and that everyone has a fantastic day! Amen
Amen 🙏 you toooo 👏👍💪
You too!
It’s alright, I already accepted the fact that whoever I care about or feel empathy for is nothing now, and nobody cares about my problems but almost everyone gets pampered for their small little problems.
May you get all the protein you need to get gainz and put a smile on your face.
@@ChiliCheeseD0g love that 😁
0:45 Egg whites
1:37 Canned Fish(Tuna)
2:20 Protein powder
4:07 Beef jerky
4:55 Rotisserie chicken
6:03 Deli Meat
7:48 Protein bars
8:41 Hard boiled eggs
9:20 Cottage cheese
10:07 Sardines
READ MY NAME PLEASE. THANK YOU❤
Thanks but I won't help you reach your goal on *_270 Subscrbers_* 🥶
Whole eggs no tuna less you like running your mercury levels through the roof. There is nothing whatsoever wrong with yokes.
Your just waisting your money.
Edit:. DELI MEATS? REALLY? JUST SHOOT YOURSELF AND SAVE EVERY BODY THE WAIT. IM NOT RESPONDING TO THE REST OF YOUR CRAP LIST.
Real one
👍🏻
12 minutes packed into 30 seconds. Thank you very much brother.
I can't believe you didn't include Greek yogurt!!! Oikos Pro has 20g protein for only 140 calories, and triple zero has 15g protein for 90 cal. Greek yogurt is the goat
hes suggesting only packaged shitt if u watched carefully.
@@musicsoothes ah yeah, I forgot that greek yogurt comes in form of rain twice a week!
Yogurt is turkish... Greeks love to steal everything......... '' It is estimated that the idiom "Grek/Grec" passed to the Western world from Latins (Romans). In terms of etymology, Grek/Grec means "thief, cheater". (Grand Dictionnaire) ''
@@masii22😂
This has been my go-to snack. I pour a bit of granola on top and some cinnamon. Almost feels like cheating. So good.
He mentioned cottage cheese which I also eat as a snack on top of rice cakes. I squeeze a dash of lemon and some hot sauce on top.
Greek yogurt also adds a great deal of protein and is worth looking into. Makes for a great high protein dessert. I like mine with berries, shaved coconut, and a little cinnamon.
solid
Nah, scrap that for Skyr/icelandic yogurt.
Love adding honey
1kg greek yoghurt with bit sugar and bananas, ez Snack to eat
I add protein powder to flavored greek yogurt, add some fruit and oats, pretty delicious
Can't beat low-fat greek yogurt (10% protein) mixed with protein powder. A cup of this stuff can give 40g of protein in a very tasty package.
Dude thanks for the idea ! So simple but yet my pea brain never taught of it
Would it taste good tho?
That's gross, and no one would stick to that.(like protein powder in pancakes 🤮)
@@demigod1013 add blueberries, strawberries and/or banana, its quite tasty
Actually, here in europe there is something called Skyr (no idea if you have that over there) that has 11% protein, and in Germany we have something called Magerquark with 12% protein, but otherwise you're probably right
Always simple, always straight to the point, Great job as always mate
I shall agreed with this statement.
*The yellow part of the egg contains more protein in relation to its weight. The yellow part has around 15 percent of protein while egg white only contains around 10 percent of protein. The only downside is the fat in the yellow part of the egg, but most people don't need a low fat diet. Just don't overdo it.*
Yolks have the most diverse nutrition in the egg. People don't like the taste but it is what makes an egg so nutritious.
@@kissme1518how can someone not like the taste of yolk??
@@1mantiss1 I honestly don’t know. The yolk is my favorite part
@PresidentMystry Yolk is goat.
@@kissme1518 Which mfer's don't like yolk? It's the only good bit
I don't comment enough on your videos.. but as someone who has recently got into lifting weights and trying to figure out my diet I have found your videos fantastic and informative... thank you greatly!
Perfect timing in my feed as I'm struggling to up my protein intake and have been researching sources.
Go search more, these are literally "known" protein sources. Greek/Turkish Yoghurt, lentels or chickpeas are good and very cheap options.
@@joecrypto2459lentils and chickpeas do have protein, however it’s less bioavailable and not best quality. So you go ahead and eat your chickpeas and stop giving people advice
That was an incredible video. It is really amazing to see how much an effort does the entire team take to come up with such a special content every time. Really appreciate your hardwork and wonderful to see how useful and inspirational it is for the viewers.
Keep coming with such super great content every time. 😀🤘🏻
Team of 1
You sound like such an NPC
i wonder when theyre going to make a video on kidney failure after drowning it in protein acids.
I prefer pumpkin seeds 32\100 gr protein,with 150 g you easly takes DV of magnesium and zinc
+ 1200mg sodium. No thanks
There's a version of tofu made with pumpkin seeds: pumfu! Yummy but $.
Egg whites?? Just eat the whole effin egg lol.
Fat*
Excuse of fat
LMAO! For real! This dude scared of eggs or what?
Depends on your goals. This would be more geared towards professional lifters or people cutting. The whole egg also adds calories. The egg whites is pure protein and extremely low in calories.
Cause the yellow has more calories and cholesterol
This is awesome! One of the most useful videos ever for people who are trying to gain or maintain muscle. Thank you so much!
The rotisserie chicken tip is helpful so cheap and satisfying
All I would say is remember not all protein is the same. Typically whole eggs will absorb 48% of the protein, meats 32% and soy/pea/grain/whey 17%. Interestingly only 17% of the protein from just egg whites on their own (without the yolk) is absorbed. The key lesson here is that fat is a vital component when taking in protein. Poached, hard boiled or sunnyside up eggs are the best/most efficient protein and whole food there is. I never understand why people get upset with the calorie content. I'd rather have 5 whole eggs at 70kcal a piece than 5 egg whites with rice which is, in my opinion, just empty carbs and therefore useless calories. Atleast get the essential fats and micro nutrients from the egg yolk which you'd have to consume from another food anyway, thereby adding calories is any regard.
Sounds interesting! Can you please provide the source of info about only 17% egg white protein being absorbed? I am curious as hell.
Well said
Agreed, absolutely nonsense to remove the yolk
I always eat the whole egg. Can’t understand why people remove the yolk, when it is a powerhouse.
I agree, eating the whole egg (the way nature intended) is best but there are those of us who can’t. My coach suggested I add two whole eggs per day to boost protein. 6 months later my Doctor and I were shocked that my cholesterol rose 50!!! points. Yikes!
Thank you; especially for additional information I was not very knowledgeable about. Excellent nutritional lecture, and demonstrations! Thumbs up. However, protein powders, mostly less expensive ones, or some with vegetable protein gives me bloating, gas, and cramps! I certainly have got tired of this discomfort; and I don't believe it is worth it. Occasionally I have a protein bar with a coffee at a cafe, or coffee shop. Whole eggs still give me acne.
Instead, I like to have a tuna sandwich with whole wheat bread, or with a whole grain bagel, mixed in with a couple of slices of onion; then lightly cooked. I'm going with Whey Protein powder since I've gotten far less problems; although a bit expensive it is worth the cost, for the most part.
True for you, most people digest plant proteins easily. For us casein, meat protein and whey gives bloating. I guess genetics and food culture plays an important role.
@@logicplease9256 Yes, I understand; thank you for noticing, and replying, Logic Please.🍹
Great job brother!! I am so happy you have over 5 million subscribers!!! You deserve it! You do a fantastic job with all of your videos! It's truthful and backed by proof and science! I love that! Thank you for all of your hard work and dedication to your channel!
bro this video is actually very very useful and straight forward, good job
Hey. I'm watching your videos since 2018. I tried everything you said before. The thing is, I couldn't lose a single kg. I went to a doctor and guess what, I had hard hormon issues. I got medicine and lost 12 kg. (With medicine + your videos.) I still belive in your advises, just wanted to make clear, sometimes effort not enough. If a normal guy has 500 kcal deficit, nothing bad happens. If I had 500 kcal deficit, I couldn't sleep, my eyes turned red, I couldn't talk clearly. Just a because of a 500 kcal deficit.( + my BMR is mutch more less then a normal guy, so I couldn't even count right calories.) In less then a few years I got side diseses like asthma and reflux.
Pls make a video about hormonal diseses, because it can be life changer. Medicine + your videos are pure cure for me.
What kind of "hormon issues" do you have
@@gerrraw lol
Ive been eating keto recently, i already eat a lot of what's mentioned in this video. BUT i still learned a lot, so im glad i watched this video. If I can add a few things: 1) nutritional yeast, pumpkin seeds/pumpkin seed butter (google/the usda has the nutrition facts wrong for these), tofu (make sure its organic, non organic tofu has genetically modified soy that i believe messes with your hormones), and if possible, bison and venison are super nutritious, high protein, low carb options. 2) for the deli meats, you also should look for uncured products. not only does adding nitrates make it processed meat, but smoking meat and curing meat would also make it processed meat. 3) if you ever want to eat pasta, eat Banza instead. its pasta made from chick peas, it has more protein and nutrition than pasta made from wheat, but still has all those carbs if you feel like you need them. Banza is just the name of the brand, looking for any pasta made from chick peas, beans, quinoa, or other high protein foods is better than just eating wheat pasta. Also instead of rice, eat quinoa. again, more protein and nutrition than rice. its also probably cool to switch things up, instead of eating chicken broccoli and rice all the time, sub the rice for quinoa, or instead of wheat spaghetti and meatballs, try banza spaghetti and meatballs. 4) its still important to eat your fruits and vegetables. im mainly talking about veggies like leafy greens (kale, spinach, arugla), peppers, berries (raspberries, strawberries, blueberries, blackberries), and other low carb nutrient rich foods. For the most part they dont have a lot of calories and add a lot of nutrients to your diet.
Great video, bud.
Been having a hard time adding so much protein into my diet. This variation is very helpful to spice things up.
Are you getting your protein now?
how have you been doing Artie
@@breakbreak200 Been doing much better on the protein. finally feeling satiated too.
There’s days I do really well and some days like today, I fall behind on the protein.
😊😊
Parmesan cheese contains around 33% protein so it nice to add to the diet
Great video. But I think it is good to add considerations about sodium. For example, jerkies and deli are usually very high in sodium (more than 30% for a small serving size). If u r using creatine, high sodium intake can cause bloating. Not to mention blood pressure..
Also not to mention canned tuna can contain trace amounts of mercury.
@@fake10hourentertainment17 Besides that, canned tuna is one of the worst foods you can eat for gout or kidney health, high renal acid load, preservatives/junk, and lots of purines. When I stopped eating it a few times a week and substituted healthier things like beans or lentils, my kidney stones and gout went away.
@@Magnulus76 Right, why should we eat junk food classified as best food for building muscles?
Hint:
For sardines. Find a Filipino Sardines. It doesn't have a foul smell and tastes so good as it is preserved in tomato sauce rather than oil which is much healthier.
Also you get a voucher for free shoes
I’ve been watching a long commercial 😂. The product placement is immaculate.
Definitely needed this. Trying to bulk up before summer ends
2 other foods that have a really good protein to calorie ratio are Greek yogurt, especially the plain variety which has 16 grams of protein for only 90 calories! Another is feta cheese which has only 35 calories for 7 grams of protein.
If you can find it, usually Whole Foods or online, try Icelandic yogurt. I like 0% plain Siggi’s the best. It has 19g of protein, 2 grams of fat and is thick and creamy. Less tangy than Greek. I add strawberries and some wheat puffs for some crunch.
@@Brockthedog315 - Sounds amazing!!!
Very awesome guidance! Thank you
I appreciate the thoroughness of this video: the comments of micronutients, nitrates and sugar with our protien.
1:38 I don’t recommend Tuna, once or twice a week is fine but Tuna has so much heavy metals and micro plastics inside of it that it can permanently damage your body if eaten too much of
Don’t forget about low fat quark or skyr, which is my personal favourite for protein. 9-11g of protein for only 60 calories is a steal.
Quark is great. I don't like protein powder because of the bad aftertaste (and the ones that don't have this are too expensive) so i just put 500g quark with some frozen fruit and water into a blender and boom 60g Protein at 380kcal (depending on the fruit used). Literally can't get better than that. Really cheap, tasty, filling and a life saver for a vegetarian diet
Im an endomorph in highschool i went from 115kg to 85kg which left me very muscular, back then i also packed canned tuna but make sure to have water with you as its so dry and sometimes hard to swallow. To almost any rice or brown pasta dish i added beans,kidney beans etc...
Turkey or chicken filet slices were also my favorites, cheap and ez protein sometimes even smoked salmon
Now i neglected my diet and workout for years+ had a work accident that made cardio very difficult i was depressed over my situation and gave up on training.
Now things have gone too far, i was 150kg and now slowly losing weight again.
Your videos are helping me a lot to get all my knowledge back and sticking to it again
May God bless you on your life
How are you doing now bro? hope you're doing well
Instead of spending extra money on flavored tuna packets, I add siracha to canned tuna!
I appreciate the information in this video. A good starting point. Be careful of the sodium intake on a lot of these.
Another good food item is Greek yogurt. The one I use has no fat, and 17 G of protein per 100 cal which is 3/4 of a cup.
Thanks for your good advice. 😊
Here’s an idea: fill up muffin cups with egg whites plus whatever else you like. Crumbled cooked sausage, ham, onions, bell peppers, cheese, tuna or salmon, you get the idea and bake. I make 2 dozen at a time. Freeze the extras to microwave later. Great for grabbing that extra protein especially when you’re busy or don’t feel like cooking. Use a silicon muffin pan with olive oil cooking spray.
thank u 4 this
With whole eggs... Why wasting yolks
@@aronchas Good point. Feel free to use whole eggs. 😊
I buy the egg white cartons because I can’t eat the yolks.
Time and temp? Thanks
@@Maxximum44 350 degrees
Can’t give you specific time. Depends on your oven,how full and which ingredients you use. Probably between 20-30 minutes. Stick a knife through the center and it’ll come out clean when done. The silicone pan is important. I put it on a baking sheet cause the silicone is so flexible, your ingredients will spill getting it in and out of the oven. Avoid using a metal muffin pan because some of the non stick surface stuck to the eggs when I popped them out of the pan. Yuk.
Greasing up your pan thoroughly should help. Enjoy. 😊
Great video and very informative! But what people aren’t prepared for are the protein farts!!😂
Appreciate the work that goes into your videos🔥💯👍🏿
Well you made my next shopping list easy
Max your the goat bro this video was very much needed
I just subscribed! Recently lost 25 lbs going from 180 to 155 in 4.5 months. Mainly did a counting calorie based diet and focused healthy eating and exercise. Amazingly after losing weight several results included: A1C dropped, no longer diabetes risk, knees hurt less, lower body fat to 12%, even cured my sleep apnea were main results! It was not easy but glad I did it.
I've always been confused by the combination of cottage cheese and fruit. They don't mix at all to me. I prefer putting a little salt and pepper on cottage cheese instead, love the stuff.
You must be somewhere from eastern Europe
@@goranradonjic2369 Northwest, USA, actually.
Fr
Another tip is to add a scoop of whey protein to greek yoghurt and mix it well. This will give you around 40g of protein from an easy to eat yogurt meal and it tastes great!
So that's why people buy that expensive yogurt
@@kissme1518 Yeah they are healthu
@@karimyassine98 Yogurt is too expensive not worth it. Doesn't come in big bulk
@@kissme1518 i dont grind on it daily 90 % of time i eat in morning eggs and spinach or protien smoothie . But once a week ill change the routine and have greek yougart + banana + oats +pistachio+honey it tastes amazing and has good macros.
This still my go to favorite channel! Thanks you man!❤
Also... FROZEN FISH. Four ounces of salmon will give you 23 g of protein, plus omega 3's and other super healthy micronutrients. If you have an air fryer, there's no need to thaw, so preparing frozen fish is no-muss, no-fuss. Preheat your air fryer to between 375 and 390, depending on the fillet's thickness. While it's heating, hit both sides of the [still-frozen] fillets with olive oil and lemon juice if you have it. When the air fryer's ready, hit both sides of the fish with salt, pepper, and any flavoring you like (I use garlic salt or Cajan spice) and cook for 9 minutes. Perfect for lunch or on a diner salad, with hardboiled eggs and cheese for extra protein.
List for my own benefit:
Egg white (sold in liquid cartons)
Canned or packeted tuna/fish
Whey (or other) protein powder
Beef jerkey
Precooked chicken
Nitrate free deli meat (look for vinegar and seasalt preserved like 365 turkey)
Protein shakes or bars (quest/pure look for low sugar and sat fat)
Hard boiled eggs
Cottage cheese (check fat level)
-can be seasoned or prepped in various ways
Sardines (warning:stinky)
-some types of milk are also very good for this
DON'T separate the egg whites from the yolk. Egg whits contains about 10g protein per 100g whereas egg yolk contains 14-17g protein per 100 g.
But the Yolk has more fat
Maybe if you're bulking, but if you're cutting you're getting about 50 extra calories per yolk.
@andrewbusshart2026 very true, I would rather get the extra nutrients the yolk provides. Honestly 50 calories isnt that much if you live a semi active life style. But yes thats 50 calories of something else you could have.
@@BrandenH-O051 of course. Im cutting and I eat the yolk with hardboiled eggs and and in my omelette. With the omelette though, I do 2 full eggs and two egg whites to cut some calories down but still get the nutrients.
@andrewbusshart2026 ditto. I try to only use 2-3 whole eggs any more than that and I need egg whites.
I'm very interested in this. This week I ate tuna and beef together just so I could get my protein up a bit more. It wasn't terrible. Especially with lots of salsa and cheese. I ate a BUNCH of greens to help fill me up too.
The problem with tuna is that is has high levels of mercury.
vitello tonnato is delicious.
@@pedrocols my brother was a victim brodie, he has stomach and chest pain for weeks . Now he’s fine
@@z3bb374 Glad to hear he is doing well!
@@pedrocols Get "solid white albacore" and not that skipjack "chunk tuna".
Separating egg whites is a bad idea.
The composition of amino acids of the white alone is not complete. Only both together. This means 100g egg white does not yield the same benefit as 100g white and yolk.
To give some comparative examples:
100g whey is like 106g egg protein, 380g beef protein or 600g protein from many vegetable sources.
Of course a combination of different sources can make up for this. But comparing single sources the lack of certain amino acids makes them significant less effective.
Underrated comment
I saved this video to my playlist so I can rewatch it later, I got competition at the end of this year, great tips 💪🏻💪🏻💪🏻
I made this bomb-ass cottage cheese bowl once and I'd recommend it to anyone:
- cottage cheese
- mustard
- salted peanuts
- scallions
- a hint of mayo for creaminess
That's it.
I also recommend you to try "körözött", a Hungarian cottage cheese spread (it's with onion, paprika and cumin prettymuch).
For Tuna, only eat 12 ounces a week since of the high mercury content. Too much tuna is not healthy
Dont eat any meat at all if you are smart. 🤨
@@jessehoffman2726 You should only drink the morning dew on your lawn in the morning cause that is the purest source of water.
Great video - if you’re working 4-5 days a week with a mix of aerobic and anaerobic exercises, should you stay away from some of these foods that have high sodium?
Why? In healthy people eating a lot of sodium is not bad for you - that myth was busted years ago. You will sweat out excess sodium if you are exercising vigorously also.
@@simonroome5858it’s blood pressure that is the issue. So that is not a myth. Sweat out the water is fine but doesn’t alleviate the blood pressure issue.
1:34 or eat the whole egg and almost double the protein
Really liked this video. To the point and no bs. Was looking for something like this since protein bars are more junk than good protein nowadays.
Keep up the great work man 👏 & thank you for doing what you do. God bless
Protein is easy but I can't, the smell, the taste jeez.
(life hack : cottage cheese)
Eggs in my country now cost more than Guatemalas national budget
So, quite cheap
🇬🇹
Totally appreciate your know how, and love gleaning from your very informative videos Max. 👊 There's certainly always lot's to learn about staying fit and healthy.
Youre making this in 2022. Best Economy Ever! Almost no one can afford these as a staple for the sake of fitness. A single person, maybe.
Doesn’t protein need fat to be absorbed ?.. i mean like str8 egg whites without fat.. how well with that be absorbed by the body?
Who even wastes eggyolk?
Not me!
Not me
Fr sounds kinda plain
Egg yolk can have yo cholesterol high
@@laderekaker1629 it's not the bad one for u
Babies are rich in protein.
😂
But you wont start one and not eat it all it's at least 365 babies in a year, that's a lot of babies
It’s been a long journey. Thank you to you and your team!!
Great video. Thanks for sharing! I can't believe I have missed beef jerky!
This is bad...you need yolk...better protein in yolk...omg
The video I was waiting for!
Your videos are fantastic. I have leaned a lot from them. Thank you.
Love your ideas! There very helpful! Easy! I usually make 1 or 2 eggs! With egg whites! I put protein powder in my smoothie! In my oatmeal! Yogurt! With blueberries!
I have never came across any channel that mentioned nitrates before. It's always important to google every ingredient of anything you're gonna eat. Well done, Max 💪🔥
This was very useful, thank you for sharing. I think salmon would also be included.
If you live in Europe, eat your local cheese. Parmigiano Reggiano, Gouda, Brie, Edamer, Cascaval, Feta, Queso Tetilla...whatever you like cheese has a lot of protein and if you add with some deli meats you're good to go. I basically eat a sandwich everyday with some Parmigiano and Salame, alongside a protein shake at night and a greek yogurt as a snack I almost reach my daily amount of protein (75g)
Good video as usual you do. But the first image looks much better than second one in my opinion:)
Thanks for the list Mr GQ. I learned a lot. I’m a hard gainer do I can have all of it
1:09 you can also drink it straight or microwave them in 2.5mins
Tips for cooking juicy chicken breast. Poke holes in chicken breast with fork. Soak chicken in water with 1 teaspoon of sugar and salt for about an hour. The longer it sits the more flavor it will absorb. Be careful how much salt you put as it can get a little salty. I like to use my gas grill when cooking my chicken but I’ve tried pan fried, steamed, and baked and all turned out great.
this is really helpful, and practical. thank you!
My choices...
Scrambled eggs.
Canned tuna.
Fresh shrimp.
Beef jerky.
Cottage cheese.
Grilled burger.
Chicken salad.
Sardines.
Spoonfuls of peanut butter
Almond flour-egg pancakes.
Yorkshire pudding made with almond flour.
Flavoured tofu (Thai is my fav)
Extra-lean mince patties/balls
Protein jelly
Adding chia and flax seeds to shakes/food
Adding nutritional yeast to popcorn as a snack
Having a cup of egg whites
Rocky drinking a cup of egg yolks.😂
Definitely read the ingredient list on deli meats. Some "all natural" brands use (or used to use) "cultured celery extract". This natural ingredient is still a source of nitrites, for those who care. FYI.
Lots of good tips
1. egg whites
2. canned fish / flavored tuna packets
3. protein powder (whey protein easy for digestion)
4. beef jerky
5. rotisserie chicken (remove skin for less calories)
6. deli meat (can contain harmful ingredients)
7. protein bars
8. hard boiled eggs
9. cottage cheese
By the way, I got serious about eating chicken breast and we discovered that cooking it in a pressure cooker is AMAZING, taking just minutes and yielding super soft and juicy chicken. You should add this to a video on healthy food hacks.
Dude, this is awesome!
Hey this is a great video! Thank you so much!!😊🎉
Ive been drinking Core Power by Fairlife… 26g protein, 170 cal, 4.5g fat, and 7g carbs(no added sugar). The strawberry banana flavor actually has Strawberry and Banana puree as the 2 main ingredients after Milk.
I'd suggest investigating Ryazhenka (baked fermented milk). It's a traditional liquid dairy product common in Belarus, Ukraine, Russia, and perhaps other slavic countries too.
According to the label on the bottle I am holding right now, it contains:
3g of fat,
3.1g of protein,
4.1g of carbs,
and 55 kcal, per 100g of it.
So the whole 450g bottle should contain about:
13.5g of fat,
13.95g of protein,
18.45g of carbs,
and 247.5 kcal of in a package which is very easy to carry around and consume.
It tastes great, has a smooth, creamy texture, you could easily drink a bottle of it + some other quick snack, though consuming it with fish or meat wouldn't make much sense.
I like life way kefir it has 40g of protein for a small bottle
What’s your profile photo? Very interesting as despite the pixelization it has a symmetry to it, very cool!
@@josephsofaer841It's a greyscale visualization of Hilbert Curve I've generated myself 😊
@@josephsofaer841iirc the image is 1024x1024 pixels and visualizes 10th order Hilbert Curve. I started with a black pixel and made every following pixel a bit lighter, till it became completely white in the end (every pixel is supposed to represent a vertex on a 10th order Hilbert Curve)
Love your content and how it’s presented.
Definitely helped. Love you videos.
Really excellent. Thanks so much for posting.
Good ideas..........but the processed meets can also be high in sodium. A lot of the canned fish can be high in sodium as well.
Brilliant - I will be taking a lot from this. Thank you!
Does scorching hot coffee destroy the nutritional value of the protein? I like using a frother to mix protein powder into my coffee but I'm not sure if I am getting the same amount of protein or if the protein is destroyed by the heat of the coffee.
Very informative and very useful.
I will never forget being in a train and the man behind me opened a sardines can. Filling the air with that smell for hours. 10:40
This was so helpful!
A genuine question, why is eating egg whites without the yolks better than with yolks? I dont really find the whites as tasty without the yolk.
Great video! I’m going to look up some flavored tuna packet recipes.
What about Greek yogurt?
Make your own yogurt.
Your videos are saving my life. Please do a video about how to eat healthy while in a recession, so cheap food. Like cost and benefits of a ramen noodle diet lol
Very helpful video,thanks a lot!!