What I Eat To Build Muscle [FULL DAY OF EATING ON A BULK]
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- Опубликовано: 26 окт 2020
- training programs | justkeepgoing.app
daily intake:
• meal 1: 12oz egg whites, 1 dry cup of oatmeal
• meal 2: 6oz chicken tenders, 1 cup of white rice, 3oz of green peas
• meal 3: 6oz tilapia, 1 cup of white rice
• meal 4: 6oz chicken tenders, 1 cup of protein pasta, 3oz of green peas
• meal 5: 6oz tilapia, 1 cup of white rice
• meal 6: 2 scoops of plant-based Blessed Protein, 12oz of almond milk
macro totals:
• calories ~ 3100 (excluding sauces)
• protein - 265 grams
• carbohydrates - 405 grams
• fats - 45-55 grams
Memphis - BROKEN / memphisbeats
kim - PROXIMITY / proximity
longlive - DIGITAL / digital
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Lifting is always the easy part, eating is always the most difficult...consistency and dedication is the key to anything...keep pushing bro
💯
That’s facts
Soo true
@Not Me lmao same for me the diet part is what I like and enjoy but the lifting part is the annoying part. Maybe it's because im still a beginner so i don't like it as much.
you ain't even lying
This dude makes videos for most of us to relate to. Not that unrealistic stuff you see on RUclips sometimes. Props bro.
I agree.
He seem real laid back, a genuine vibe. He's dedicated to his craft, body, life. God bless and keep living free.
Of course, he from the O
@@guy13990 I've been to the O, and got that vibe when I was there. So can't argue with that.
You're a real dude. I love how you keep it real. Not like other guys who are constantly trying to promote things and giving false info. Keep it up my guy 👍
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
It is true when they say you can't overtrain a bad diet. When I finally started taking care of my diet (which I created online, from dietarize) I gained 5lbs in my first month.
Congrats bro!
gotta check that site now. I need something to finally get some weight.
Y’all sound like bots. I’m not paying for that bs
@@fettiroma3022 ong 😂
Are you complaining or happy about it ?
This was dope. Really put me back in my place and helped me realize what I’m doing right and what I’m doing wrong and what I could do differently. Thank you.
I don’t think people realize how easy this mans is making these meal plans for us, appreciate this bro, real OG making it simple without a bunch of extra stuff, keep goin brotha!
just sharing how I get it done, thanks for watching✌🏽
I rate that ending tho “I’m JustMerk” 🔥🔥 . This guy even added the time to meals, This is why I subscribed. What a Beast🔥🔥😤
thanks for the luv👊🏽
Same
I love seeing you struggle man. It gives people a perspective that in order to achieve the body they want it’s gonna take hard work and stressful days.
They’re not all good days for sure. But that’s what makes the journey worth it you know
you got us in the 1/8 of the sentence, ngl. lol
Genetics is EVERYTHING. Good genes means you don't even have to try.
@@edwardcullen3251 stop thinking like that man you got this
@@edwardcullen3251 PEDs are also important;)
Man, I know it seems hard, and sometimes you definitely don't feel like eating, but stick it through! You got this! You are a huge inspiration for so many people, including myself. Thanks for all you do to inspire and teach us on your journey!
stfu.
Here you can say "he's built different" 🌝.
@@andreasnotis lmao
hey man, seriously thank you for the luv. It’s tough but sharing this journey with you guys it’s pretty dope🤘🏽
@@JustMerkChannel No problem man, keep up the grind 💯
Always the coolest
Your ab workout is still my routine, couldn't find anything better.. good luck through your journey bro.. You're capable of the most amazing stuff
Very knowledgeable regarding the form of each workout. Gotta say I enjoy hearing his opinions on forms that benefit him, keep up the hard discipline man!
i appreciate this video bro. i just started going to the gym and my trainer told me in order to get the physique i want i should bulk first. i’m kinda worried, but this video was really helpful.
This is what chasing a dream looks like! Keep it up my man! Love the content!
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Started watching you about 4 months ago mixing and matching different meals you’ve posted and lifting seen a difference in muscle growth keep doing your videos 💪🏼❤️🤘🏼
That video just shows how discipline and consistency is the key. Nice upload bro!
This man is putting on some size to him now!! Hadn't watched a video of his in a few months. 💪🏼💯
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week!! 🤟❤️
Another banger 🔥 keep grinding ✊🏼
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
My daily motivation thanks for helping me out n keep up the good work much love all the way from tunisia ❤️❤️
Started watching your videos 2 days ago, and already you are one of my favourite youtubers. Love the content and personality 🤍💪🔥
Look tired my man, your healthy first don´t forget it
Always supporting you, you are a motivation for me, stay safe, and continue your journey. 🇵🇹
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
When I get this physique I can finally die happy
Looks like you won’t die natty😂
@@selfimprovement3682 y'all love to question whether someone is natty or not in the most random context....You're not Greg douchette lmao get off his 🥜
@@selfimprovement3682 you play fortnite lmao don’t be talking
@@angelotorres9745 i think merk is natty but this guy most definitely does not have merk's genetics so gl
🤣🤣🤣🤣🤣
Love the knowledge u share bro! Thanks much💯😤
Hey man your A huge inspiration I just joined you I got a coach going on bulk here, its hard but just keep pushing through it in the end it’s worth it
Love the content bro ❤️
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
The wait is finally over the vid is here !
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week!! 🤟❤️
Best full day of eating 👌🏼 thanks for the ideas!
Thanks for this content💪🏾Always maintained or either got more shredded...never bulked before so I seriously appreciate this
Aye bro love the vids you're a freakin BEAST!!! I just got one question tho, if we purchase your workout programs do we have access to them forever? Anyway, you're a huge inspiration to myself and many others and I appreciate you keeping it real. All love and stay safe🖤
Yes
yes, well kind of. as long as I keep that portion of my website running, once you get access to a program you’ll have access to it indefinitely. Good question thank you thank you for the luv by the way👊🏽
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Always admire how much work is put into these videos, honestly the best youtube in my personal opinion‼️‼️💯 Also where’d u get that chain bro 😭
aye thanks, glad you mess with the content. anyway picked the chain up from a local jeweler (just stainless steel so don’t let em overcharge you)
Thanks for the direction! I'll be following along.
much appreciation for the video! you are going to kill this competition!
this guy is the most humble cool guy on youtube. no click bait no scams. all original respect
In more ways than one, this is SO helpful. Will keep me from making mistakes.👊👍
glad to hear it🙏🏽🙏🏽
Niec
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Thanks for posting this and the diet in the description thats top level stuff
Been watching you for about 2 years now and its incredible to see how much your videography has improved! Like im watching a movie every time
wow that’s crazy!! thanks for sticking with me🙏🏽🙏🏽
“But what do I know I’m just merk” testosterone boost by 9000
How? He pretty much saying he is nobody
@@Fbitypeshit I guess because of the modesty?
@@Fbitypeshit bro... don't think about it too much just let it be
@@Fbitypeshit *.......leave*
You get it “JustMerk” ....Just merk
Notification gang wya? Been seeing the upload on ig waiting 😂
Notification gang here, bro! Let's go!!!!👊👊
took me a minute✌🏽
@@JustMerkChannel it's all good fam just enjoying the consistent uploads
Great vid on what you eating to bulk; im on my bulking train currently myself. So Im keep up on that with my eating with some of the dishes you shown as well. Thanks again.
Loved this video, keep up the good work. Push through the next 2 months you got this!! 🙏
Ohh Beth
gorgeous
I love you merk you know that ❤
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
BROO IVE BEEN WATING FOR THIS UPLOAD.. LESSGOOOOO! YOU'RE THE REASON I STARTED RUclips BRO.. KEEP KILLING IT!
@Brandon thanks bro. I appreciate it🙌
@@VisualSteez1 Thanks a lot champ!! means a lot
that’s so sick to hear man, keep grinding too!👊🏽
Just found your channel and it’s pretty useful for when you are starting gym
This was a great video man: your camera, the editing, the tone, the menu, the exercises and stretches. Dope shit
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Bro I was on this diet to almost a tee and I'll be honest hearing him talk was me at every meal.... You learn to lose taste. Love you Merk
all luv man, we do what we gotta do👊🏽
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Meek is a representation of the statement “discipline is the key”
Oh you mean merk..
I get your point
@@danielezomo9632 yeah merk* lol😂
Love the videos young brother. Keep up the hard work. Much respect and thank you for all the knowledge .
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week 🤟❤️ I'm also running a huge giveaway soon that you don't wanna miss 🤭
So in depth with everything. Thank you bro quality content as usual.
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
One of the saddest things he said is, "I don't look forward to too many meals." Lots of ways to taste up clean meals and should be ok to splurge once in awhile. Sick video though and good luck with the comp!
I don’t have much issue sticking to a fairly barebones plant based diet. Only issue I’ve had is for some reason where I live all the beans are old and if you don’t know old beans will not soften and digest properly, not even canned beans are good in my experience. I’m not sure if canned beans in general suck or if they just have the same issue. But this vid just reminded me of frozen peas, I forgot about those because long ago I wrote them off due to pricing compared to dry beans. PLEASE let that shit work I miss eating some type of legume. Another issue that seems to be unique to my area is hemp seeds in stores or ordering online are inconsistent in quality. When I first start using them I had no issue for months but ever since it hasn’t been right. This is annoying as fuck because it was so cheap and easy to rely on those foods for high protein and the overall bulk of my nutrition
yea, and you can easily stick to the same macros with making meals that arent your typical 'clean' meals, it just takes a little extra effort to enjoy every meal while keeping the day within macro targets
Ghee butter. Hands down makes absolutely everything good.
you definitely have a point. It’s not the most enjoyable, but keeping the meals plain makes it easier for me to cook them and get them all down. It’s not meant to be a sustainable diet. Just a prep
@@KurokamiNajimi yea canned beans suck ass. Its all the preservatives they put in it.
I know it's difficult. Your face tell that. But you gonna achieve it. Keep going brother
just taking it one day at a time fr
@@JustMerkChannel right now all of us are 💪
Such an inspiration since day 1💪🏼💯
Bro u are a beast man I’ve been following u since start man I’m on it as well and like dat dis man puts everything on screen and breaks things down keep it up brother
love the content man your stuff is always on point and you give great advice and things in your videos! always a huge inspiration for my channel and maybe one day we could collab on a workout video!
definitely hope our paths cross in the future! Thanks for supporting the content👊🏽
you just inspired me to start working out, just finished my first week, and i’m feeling my muscles getting tighter already. My weight is 220 looking to get down to 160
Thank u so much for the quality videos you put out. I appreciate everything about them, especially the fact that you don't use profanity. Thank u.
"What do I know I'm just Merk" Love that 👏🏾🔥👏🏾
Man I’m cutting right now, so all that food looking hell appealing!
i wish I was on a cut💀
*grass is always greener
@@JustMerkChannel When you do cut after your bulk, your physique is going to be on another level!
you CAN eat tons of food, go for water-dense vegetables and low glycemic fruits and drink a lot of water. very filling. i used to be a fat potbellied cow in my late 30s. i have the body of a 15 year old teenager at 44. it can be done. change your diet
Even when he’s bulking he still the type of physique i want 😂 💪🏼 #gainz
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Keep pushing bro, you got this
Good morning. Merk. It's good to be with you today. I want to say thank you young man for all you do concerning the exercise vedios that you allow me to take in. God bless you.
" غِبْتَ عَنِ الدُّنْيَا وَمَازِلْتَ سَيِّدَهَا " #ﷺ ❤️
Support for all upcoming fitness body builders
hala walah
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Bro , that Arabic sentence took me way back omg . I grew up in guinea that’s a country in west africa and went to French and Arabic school . I remember that was one of my Ustaz’s favorite thing to say . I think we even read the poem in witch in came from , I’m not sure . Been in the US now feel so disconnected to that but oh man. Then good old days
نحنا في كل مكان
eating is def the hardest part when ur cutting food is always on ur mind and u wanna eat but when ur bulking food is on ur mind but u dread eating
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
you CAN eat! eat lot of water-filled vegetables that you can flavor with herbs spices and roast! NO oils needed!
Wish you the best on your bulk Michael!
Seeing some size in you man 💪🏼 keep pushing!🙏🏼
You've gotten soo much bigger🙀🔥
Shiii, what you eat in a day is what I eat in 2 days😂 Watching this before my workout 💯 you motivate me ✔️ 🏋🏽
Prob 3 days for you 😂
@@iJuanGutierrez lmao boy stop comparing me to you 😂
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Yessir MeRk ! Keep killing it
Nice upload. Consistency is key! 💪 Keep inspiring us!
I must be the only person that enjoys bulking tbh. I usually try to have 4 big meals a day and snack in between most days so I stay fairly consistent with my body weight tbh
Same, I try to eat 5 meals, all clean, drink 4L and I find it ok. I think it’s more stressful having to cook all of the foods and always wanting to switch it up, most of mine are ready made and coming from a household where we never really switched up dinner, I can eat the same thing day in day out for months.
monster send a hug I'm your fan and from Brazil🇧🇷🔥
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Good stuff bro, awesome content!!!
Keep grinding man don’t stop you gon be great😈demon time
CEO of “little bit”
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
My guy looked like those last few meals were kinda tough 😂
It be like that sometimes
Hardest part when bulking up, finishing up the meals, especially if you states late in a day like he did.
It really be like that 😪
every day😂😂
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Keep it up bro been following since the pandemic!!!
Bro I like your vids! You keeping it 💯 and showing your macro count and meal plans. Legit natty.
Do you have a cheat meals on weekends?
3:13 trying not to puke eating that first bite of egg whites in the morning
A nice plate of chicken period💀
Facts 😅
He was like “damn wtf” on the inside
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
I want this physique but im so lazy 😂
Hey Just Merk!
My name is LJ
and I live in Cleveland, Ohio. I wanted to say I appreciate your transparent with your meal plan and work out. Keep dropping those tips
"What do I know? I'm JustMerk"
that is the most chillest fucking outro. Subscribed.
Single arm dumbell rows with hundos for sets of ten!! Damn son, watch out Simeon Panda!!
you look pretty stressed, take it easy on yourself my guy
That body building shit is stressful man. Facts
Sounds sick
is really not easy
Most of the actors who get into bodybuilding for roles says the same thing. They're sad most of the time .
just is what it is man, not meant to be easy. This isn’t the most sustainable thing but that’s why it’s called a prep
bruh u look tired, take it easy and we all here supporting u. cheers
Love from india :) you are the best man and your my inspiration for bodybuilding keep going brother ..!
Someone gotta make a vid on when you work a 9-5 40hrs a week trying to get gainz
Yes this, alot of these guys aren't doing what average people like myself is doing work 9-5pm with a family, but hey it's respect.
I take 3 meals to work and on my break it eat, before work I eat breakfast and after I eat dinner. Snacks and protein shakes as supplemented. Track and hit 3500 Cal min. Shits hard.
no excuses
The outro was the strongest light skin activity of all time
😭😭😭
You are in the right path ,5 more years and hopefully you will look like me one day ,keep it up ,I’m watching you from my own planet
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week!! 🤟❤️
Men , I Love this Channel. Keep up the good work 🦾🦾 MOTIVATION ... MOTIVATION LETS GET IT
When you realize your living in the same apartment building as this guy
Fr??
@@alyanali6685 yea lol, could tell from the view out the window, just had to call out the weird coincidence
@@zeee4udd how much is rent
@@zakiyajohnson4104 mine was 1204 a month
man i like y0ou, you're different, keep being you, one year later gets married with pasta
based on how my relationships go, sounds about right😭💀💀
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week!! 🤟❤️
Ur one of my inspirations honestly
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
Seems like a relatively normal guy. That’s refreshing as often I come away from these vids thinking about how weird they are 😂
Not everyone has a fast internet some people download to watch later too why i can't download thiss
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
@@jimchristofas3419 maybe maybe not
You look sad while eating! I'm the exact opposite😂
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week! 🤟❤️
YOURE GOALS BRO, I’m tryna do RUclips full time. Any tips ? 🙏🏽🙏🏽🔥🔥🔥📷
Biggest inspiration 💯💪🏽
I can see why you look sad eating all of that bro alot of it looks like it has no flavor ( not tryna hate)
Thats why make bulking so hard bro, you cant add hella seasonings and shit
@@staxkzvvs4613 You can still add seasonings big bro , that's what makes eating like this better
@@acctivflame8631 'bro'. Low IQ
@@edwardcullen3251 what ?
what?
I just wanna Eat McDonald's man 😂😭 but we gotta Follow The diet 😁😂
Solid video. Subscribed!
You my Inspiration to wake up @5 am and workout keep it up Merk
He’s the king 🔥 but make sure to subscribe to my new RUclips Channel too because I upload the sickest fitness content every week 🤟❤️ I'm also running a huge giveaway soon that you don't wanna miss 🤭