1/2 kg Onion 1/2 kg tomatoes 100 gms Green Chilli 200 gms Paneer Some coriander Garam masala Ginger garlic paste I am writing this here so whenever you guys will like this, it will remind me that I have to bring this stuff from market. Thanks!
My friends thought I was so corny for watching a cartoon, but after making the gains I’ve made, no one is laughing when I’m watching you while working out. Thank you for giving me confidence and making this journey super easy!
Another option to make simply dishes is following the spanish "sofrito" base pattern: olive oil + garlic + onion (optional) + aromatic herbs + tomato (optional). Once you have your base cooked, just put the main ingridient (chicken, potato, fish, etc) and MAGIC, you have your meal for several days just done in half hour!
I am so happy you mentioned that!!! I think achieving making the food taste good is what intimidates most people from cooking, but you can't go wrong with a good flavor base or marinade . I grew up in a household that uses sofrito, adobo, and sazon to season most of our meats especially. I do wish that there were low sodium versions of the latter two , though. (I just use pink Himalayan salt the rare time I do use salt anymore.) Making it is a whole process itself (though it's really everything you mentioned plus oregano, which has amazing nutritional and healing properties as well, thrown in a blender) but those who can't/ don't want to can rejoice! Many grocery stores that have a Hispanic food aisle or frozen Goya section have some sort of sofrito, recaito, or something similar. I believe French and Italian cuisine has their own version of it too. I just looked it up (it's called mirepoix) and found a great article comparing all different cuisines versions of these cooking bases. Also gives me the idea to pre-freeze portions of vegetable and herb blends...
@@alexukonu6592 it's pretty hard to eat healthy when you eat boiled rice and plain chicken while the others eat burgers. Also, eating alone is not a solution either because it will break you mentally.
@@TheUniformGreen i still with my mom and dad, and man, I am the only one who cooks. They dont even want my food (and its tastes good, my girl loves when I cook for her), they just hate how much more expensive good ingredients are and thus they dont want anything to do with it. Fresh onions and garlic? Please no. Avocado and nut shake? Hell nah, fresh paprica and zuchini? NO. EVERYTIME I buy something I have to hear my parents how much miney I waste because the food is so expensive.
I found your page sometime in January, I've since put more work into my fitness in just a few months than I had in the previous 4 years. I'm not sure what it was, but you inspired me. You helped me get out of my head and stop overcomplicating everything. Your views on simplicity are life-changing. Thank you.
*Before watching the vid, here are some tips I‘ve learned from science based RUclipsrs* 1. Eat 3-4 serving of vegetables and two servings of fruit everyday 2. Swap your vegetable and fruits every other week, eating different colors 3. Eat 80-90% Whole Foods (White rice, whole grain breads, eggs, egg whites, chicken breasts, non fat Greek yogurt) 4. You can eat whatever you want for the remaining 10- 20% of calories (low calorie ice cream, candy bar, Doritos) 5. Incorporate whey protein powder into your diet to help increase your daily protein intake 6. (Optional) Try eating protein bars *Another tip: find out what your “macros” are, and try eating within your macro goals (Healthy fats, Carbohydrates, Protein)* Avoid diet soda and drink water, water is king 💦
I just found your channel like 3 days ago as I've been struggling with getting my body how I want it and these videos make everything so simple with no pressure. "Eat only as much as satisfies your hunger" is so much better to hear than "You have to eat exactly 120 grains of rice because anything more or less is going to be detrimental and you'll have to start over"
Your 3day PPL plan has been a Godsend for me. Built 5lbs of muscle in a month with it. I think im set on bulking for now, but I might check the cutting guide when I'm ready for it. Thanks again dude for the great work and help.
@@mklbz4877 newbie gains, i got stronger ridiculously fast for the first few months when i first started working out (also probably a pound of it was fat ngl)
@@shawnj5154 you dont need to be that long, do you know the jeff nippard Video on how to minimalize your workout time, quite similar to the one of winny?
Agreed. That was the only weakness of this video; he mentioned the "conventional" number, as opposed to the one based on research. Kind of a strange oversight since eating a lot of protein can be both expensive and inconvenient, and this whole video prioritizes convenience (which is correct), so he really should've used 1.6g/kg.
@@TheDragonSeerEasy but not cheap, it's like 500g of chicken every single day, not everyone can afford that. Gains cost a lot of money, and time obviously.
2:45 why does every fitness creator get this wrong? it's 1g of protein per KG not pound. Straight from the university that did the original study. Americans got their hands on it and their metric-phobia made them say g/lb and people just started using it. consider this. I would have to eat 300 grams of protein every day. Not only would it probably disagree with me, but it'd be prohibitively expensive.
Was working out from home but didn't see a lot of results cus I was always wasting time changing weights and didn't have big enough weights to increase difficulty easily, so I took a gym membership and have been binging your vids. You've given me a lot of motivation, thank you :)
I'm on my first serious cut, and this video has given me so much insight and motivation. Hearing that 1. You should eat your bodyweight in grams of protein and 2. If you don't eat enough protein, you are leaving gains on the table, has caused me to totally rethink and recreate my eating plan to be protein focused. Thank you Winny!
Thank you so much man, you made it so easy to follow without any extra complications ive always held back body building because i thought it was complicated mess. But now i realize its as easy as eating more protein and lifting heavy stuff. thanks a lot bro your channel really changed my life for the better
Making chili from scratch and eating it over the next two weeks (freezing half so you can have a few days without chili) is life changing. So is instinctively adding herbs and spices, which are surprisingly dense nutritionally If you want to supercharge your beans, I cook my chili with a can of coconut milk and often use an anchovy tin as a cheap and nutritious broth substitute. Squash purées cheat in even more nutrition, especially vitamin A. A batch of egg or tuna salad will last over half the week, these days I ferment/pickle my own veggies to mix in the salad or jazz up the sandwich My lazy meal preps are often one of the healthiest and most flavorful parts of my day.
As someone with an awful relationship with food, the protein source first tip is life changing. Thank you! I've been doing the workout a/b 4x a week and very excited for results in 3-6 months.
So many people on RUclips over explain stuff don't get me wrong i follow some that could get to my level and help me understand what i need to hear not what i wanna hear. Still i keep going back to Trainer winny to see if he had talked about it to confirm, he is the one who did get to my level even took me by the hand to explain everything. Thanks
I eat the same things every day. And on sunday, I have a cheat meal dinner (Usually some sort of junk food, like hotdogs or pizza). I eat two big meals a day, and one tiny snack. My breakfast: Oatmeal with raisins, one banana, one pear or apple, lowfat youghurt, a proteinbar and a proteinshake. My tiny snack meal: One protein bar or proteinshake, and a banana. My dinner: 4 sunny side up eggs on rye bread with ketchup, and 2-3 chicken breasts. I also take multivitamins, vitamin d3 (because of chronic low levels of vitamin D. Shoutout to my fellow scandinavians), omega 3 fish oil and creatine. I know I should eat some vegetables too, but I'm a lil babyman that don't like them. I have however bought a blender, for blending up vegetables and slurping it down quickly. Only way I can think of, where I can get it down. Haven't gotten it in the mail yet though.
i like the way you simplified and broke down how to start bulk and counting protein intake alot of the youtubers over complicate or over explain meal plaining which makes you not want to do attempt thanks
Hey new to the channel and working out, but literally just recent (more recent than this video) a new study came out about protien and you can literally have your protien in 1 meal and also their is no cap on protien anymore. Okay so going back to all I've learned from you so far and how its making me want to bulk up a bit, thank you for simplifying it for a layman.
One study does not invalidate years of other studies automatically, I would look into the sample size and the methods of this new study and weigh that against the existing body of knowledge
Great video. I'm always too lazy to cook full recipes or come up with new meals. Simplifying it down to building meals around your protein needs and satiety is a great approach 🙏🙏
If anyone else struggles with eating that much protein I'm quite confident 2.2g protein/kg is overkill. There are graphs from studies showing it not doing anything even for trained individuals after 1.6g, and the difference between 1.3g to 1.6g being marginal. Aim for 1.6 if you get a lot of low quality protein, 1.3 if it's mostly chicken breast and dairy and you'll be fine
I have a nutrition plan you can take too, I am at my peak physique right now: Morning: 2 eggs with a yogurt, a handful of nuts, wholemeal bread and vegetables Lunch: Rice (Or not) with steaks and vegetables. Snack (4:00PM): A banana. Evening meal: Fish with vegetables. 8:00 PM: A apple I have been eating the same thing for 1 months and my life changed completely. You can follow it too!!
You sir, is gold. I love that you simplify so much so that we can get a start on things to think about before diving deeper (if we want to) without making it overcomplicated. Thanks alot!
Man this is so helpful. I’ve been trying to get in better shape for a while now, but I was always lost when it came to a meal plan. This video helped a lot. Thank you so much for this. I will definitely be checking out your maintenance and bulking guides 👍
I started making a low carb bread egg white sandwich with cheese and ham. Such a simple breakfast to make after leaving the gym. Along with meal prep it's taking me mostly there. At least 2/3rds of decent meals a day. Slowly getting there
Winny you are the man my brother, on top of the physical gains you’re getting, you’re definitely going to smash more recognition gains and you will become a prominent member of the bodybuilding and gym community more than you already are, I wish you nothing but the best mate you deserve it. 💪🏻💯
bro thank you so much for making things as easy as it can be i am about to get back into working out and this alone has helped me so much god bless man.
Oats are great. I have an oat, yoghurt fruit smoothie for one meal. Then basically chicken, rice and veg for dinner. I make 3 meals worth for the next few days. Mixing up the seasonings and sauces for the chicken stops it getting boring. Cheap as hell too. You can get some nice containers that help you portion this type of meal quite nicely too. Then something with eggs preferably for the 3rd meal, which would be lunch I guess. This is the wildcard generally for me, I eat whatever I find that's wholefood and healthy generally.
Thank you so much for the simplified meal plans! I plan to start cutting again after dropping it a month ago, but you motivated me enough to want to get back into shape.
omg i’m so happy i found your channel. this is the first video i’ve watched and no one has ever explained it as simple as this without making it specific or confusing. thank you so much dude i’m lost for words 🙏👑
I spend a few hours on the weekend making a huge batch of something great, like 18 stuffed peppers or 7lbs of bacon-wrapped cheddar meatloaf, or swedish meatballs, korean beef & rice, italian sausage with pepper and onion, etc. I put them in pyrex containers in the freezer, move them to the fridge the day before, and they’re ready to eat. After four weekends I have four amazing meals to choose from, I mix it up every day, and I eat like a damn king.
I've been doing meal prep with my slow cooker, can let it cook while I sleep, or play video games, go out and run errands. And so much variety of meals. Chili, mac and cheese, chicken tinga, butter chicken,tortellini soup, sweet potato and chicken stew, Mongolian beef just to name a few. Makes meal prep so much easier for me. I weigh out portions to 250 grams, and this has been working well for my nutrition needs.
i find meal prep makes it easy to have quality food wihtout spending too much time on it. My go to options are: Chicken Curry Beans & Rice Chili con Carne the first 2 are great cause you can add any vegetable and it will fit. chili is great because its just so easy to do, i usually do it with rice from the rice cooker. If im feeling fancy i do some hearty meat dish with potatoes and veg, but thats usually a lot of work, so it's more for special occasions.
If you add one part black rice for every ~14 parts white rice, and let is sit for 1,5-2h before cooking, you’ll end up with 흑미밥 (korean purple rice). Also consider using short grain rice. This will make the rice more sticky and can help make the food seem less bland.
A meal that I like a lot and is insane when it comes to gains is 300g of ground beef and 3 eggs. Just trow everything in a pan on some butter mix until done and that's it. Add some salt and you have around 90g of protein in front of you. (If you need you can add some ketchup or any sauce that you like)
Great info. Been doing that for a while now. What I suggest is to cook a large portion and eat it 2-3 times throughout the day for less cooking and cleaning.
Greek yogurt every morning at work, 20g protein right. I drink a fairlife protein milk daily also. They have 30g and only 150 cals. No sugar. Lunch and dinner i make sure its meat. Usually get 100g mininum, its hard to get 150 like i need, some days i gwt close but i dont have money to afford the amount of food i need. Shits expensive in canada
Basically, the idea of the nutritional plan is right - 37,5 g of protein per meal, however you forgot that side dishes also contain some protein Dry spaghetti - 13 g per 100g, so only 100 grams of tuna in brine (24,5 g of protein as in the video) is enough for the meal to have complete amount of protein Jasmin rice - 7 g/100g, so less chicken meat is enough If you do protein shakes on milk, 300 ml of any milk contains 10 g of protein, so 30 g of protein powder is enough
This works so well for my cut Thank you Trainer Winny! ( I'm 16 and I've been on a cut for 9 months and dropped from 215 at 5 foot 4 to 177 at 5 foot 10 )
Souffles are actually even easier to make than overnight oats (in US, at least). Just take a box of egg whites, pour some in a bowl, add chocolate syrup, mix, and microwave until it is no longer liquid. Done. If you don't have full box of egg whites, you just pour syrup into the box and shake it to mix. In a liquid state it will also taste exactly like chocolate milk, while being essentially a pure protein. Easy 100g of pure protein from a single egg whites box (and a smidge of sugar from syrup your body won't even notice).
Hi, I love your videos, started the gym last month, last I saw most of your videos and already made a lot of changes to my nutrition and workout plans, thank you for the videos, could you do some videos about warm ups for each muscles or groups of muscle, idk you are the guru
thanks for all of this free content, I feel more confident and I just started to lift because of you :) I just grab your FULL NUTRITION PLAN BUNDLE + PPL, can't wait to test all of that 😎 (hi from France)
Man, you are great guy to explain about how to become better in gym, with your lessons i´m learn more about how to make to how to be better. Oh and i´m Brazzilian so if my portuguese isn´t good, sorry, but you are a great personal gym
I've simplified mine down and life is just much easier now. Morning Protein oats. lunch Chicken micne or tuna in egg Fried rice / Stir fry / Biriani. Dinner Mince or Chicken in a Burrito Bowl / Spaghetti Bolognese or Pasta Bake. Snack Parfait or Omlette / Shakshuka. Have other stuff I eat but I mainly just rotate between them
I make a big meal every month and portion it out then stick it in the freezer. I pull out a portion every week, and eat it throughout the week. Most of the time an in depth chicken, rice, and beans with a bone broth boiled all day from the last meal's bones. Delish. I mix it up occasionally when I get sick of it, but I'm a bomb cook so it tastes great lol
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/
What site are you using to see how much protein is in the foods?
can you do a video about the buffer vs failure argument?
Thank you so much winny, I love your content ❤️
i dont have credit cards or visa debit cards, maybe someday i can have options like wechat pay or ali pay? I'm from china btw🥲
So happy I found this channel
1/2 kg Onion
1/2 kg tomatoes
100 gms Green Chilli
200 gms Paneer
Some coriander
Garam masala
Ginger garlic paste
I am writing this here so whenever you guys will like this, it will remind me that I have to bring this stuff from market. Thanks!
this man is my only motivation, i just need to make him proud and ive succeeded in life
Such a beautiful face too!
@@Phexler fr
For some reason no other RUclips channel can motivate me to care about myself except this man
Think you’ve already done it but keep it up 💪
facts
My friends thought I was so corny for watching a cartoon, but after making the gains I’ve made, no one is laughing when I’m watching you while working out. Thank you for giving me confidence and making this journey super easy!
Do what you gotta do to get ahead man 🎉
The only reason I started weight lifting is because I want to see his smiling cartoon face 😂
Are your friends in the room with us right now?
This channel's aesthetic is cringe I know really.
Another option to make simply dishes is following the spanish "sofrito" base pattern: olive oil + garlic + onion (optional) + aromatic herbs + tomato (optional).
Once you have your base cooked, just put the main ingridient (chicken, potato, fish, etc) and MAGIC, you have your meal for several days just done in half hour!
I am so happy you mentioned that!!!
I think achieving making the food taste good is what intimidates most people from cooking, but you can't go wrong with a good flavor base or marinade .
I grew up in a household that uses sofrito, adobo, and sazon to season most of our meats especially. I do wish that there were low sodium versions of the latter two , though. (I just use pink Himalayan salt the rare time I do use salt anymore.)
Making it is a whole process itself (though it's really everything you mentioned plus oregano, which has amazing nutritional and healing properties as well, thrown in a blender) but those who can't/ don't want to can rejoice! Many grocery stores that have a Hispanic food aisle or frozen Goya section have some sort of sofrito, recaito, or something similar.
I believe French and Italian cuisine has their own version of it too.
I just looked it up (it's called mirepoix) and found a great article comparing all different cuisines versions of these cooking bases.
Also gives me the idea to pre-freeze portions of vegetable and herb blends...
*”i eat whatever my mom makes”*
Based
Most kids get to make or have an after school snack.
Start there and up your daily protein.
-Gigachad
Us
😂
My problem is the other people in the house. I'm fine with eating the same healthy things every day. They are not
Try cooking for yourself it’s very liberating
@@alexukonu6592 it's impossible living with your parents 🥲
@@alexukonu6592 it's pretty hard to eat healthy when you eat boiled rice and plain chicken while the others eat burgers. Also, eating alone is not a solution either because it will break you mentally.
@@TheUniformGreen i still with my mom and dad, and man, I am the only one who cooks. They dont even want my food (and its tastes good, my girl loves when I cook for her), they just hate how much more expensive good ingredients are and thus they dont want anything to do with it.
Fresh onions and garlic? Please no. Avocado and nut shake? Hell nah, fresh paprica and zuchini? NO.
EVERYTIME I buy something I have to hear my parents how much miney I waste because the food is so expensive.
@@R-SXX lmao. I would have thought that 1kg of raw chicken is much less expensive than anything 1kg of ultraproccessed meat.
I found your page sometime in January, I've since put more work into my fitness in just a few months than I had in the previous 4 years. I'm not sure what it was, but you inspired me. You helped me get out of my head and stop overcomplicating everything. Your views on simplicity are life-changing. Thank you.
Hey, Winney I would love to discuss business inquiries and help you and the community. Respect the knowledge and love!
How can I contact you?
*Before watching the vid, here are some tips I‘ve learned from science based RUclipsrs*
1. Eat 3-4 serving of vegetables and two servings of fruit everyday
2. Swap your vegetable and fruits every other week, eating different colors
3. Eat 80-90% Whole Foods (White rice, whole grain breads, eggs, egg whites, chicken breasts, non fat Greek yogurt)
4. You can eat whatever you want for the remaining 10- 20% of calories (low calorie ice cream, candy bar, Doritos)
5. Incorporate whey protein powder into your diet to help increase your daily protein intake
6. (Optional) Try eating protein bars
*Another tip: find out what your “macros” are, and try eating within your macro goals (Healthy fats, Carbohydrates, Protein)*
Avoid diet soda and drink water, water is king 💦
I just eat what my mom cooks
You: 🗿
Based.
People said I was on steroids. Truth is I just ate what mama cook.
Then you're not the target audience.
@@shitpostheavy It's not based, it means they can't fix their diet until they leave the house.
Just found your channel a couple of days ago, and definitely one of my favorite channels on RUclips right now! Keep up the great work man.
Purchased the full nutritional and training plan the minute I woke up.
Love your stuff
I just found your channel like 3 days ago as I've been struggling with getting my body how I want it and these videos make everything so simple with no pressure. "Eat only as much as satisfies your hunger" is so much better to hear than "You have to eat exactly 120 grains of rice because anything more or less is going to be detrimental and you'll have to start over"
Your 3day PPL plan has been a Godsend for me. Built 5lbs of muscle in a month with it. I think im set on bulking for now, but I might check the cutting guide when I'm ready for it.
Thanks again dude for the great work and help.
Did u buy his plan?
5lbs of total weight? 5lbs of muscle is more than double the amount you can optimally make in a month.
Hey can you tell us how long u were in the gym for each day? I want to follow it but it seems like a lot of exercises
@@mklbz4877 newbie gains, i got stronger ridiculously fast for the first few months when i first started working out (also probably a pound of it was fat ngl)
@@shawnj5154 you dont need to be that long, do you know the jeff nippard Video on how to minimalize your workout time, quite similar to the one of winny?
Body weight (in kgs) x 1,5g~1,8g of protein is enough for the average person who is not an athlete or uses steroids. I love your channel bro!
Yes. It is very easily attainable even for a woman. Easiest source is chicken breast.
Agreed. That was the only weakness of this video; he mentioned the "conventional" number, as opposed to the one based on research. Kind of a strange oversight since eating a lot of protein can be both expensive and inconvenient, and this whole video prioritizes convenience (which is correct), so he really should've used 1.6g/kg.
@@TheDragonSeerEasy but not cheap, it's like 500g of chicken every single day, not everyone can afford that. Gains cost a lot of money, and time obviously.
That is an insane amount of protein lol
You do not need 1.5g let alone 1.8. More like .7g to 1g
These protein need stuffs are just myths, like many fitness myths
2:45 why does every fitness creator get this wrong? it's 1g of protein per KG not pound. Straight from the university that did the original study. Americans got their hands on it and their metric-phobia made them say g/lb and people just started using it. consider this. I would have to eat 300 grams of protein every day. Not only would it probably disagree with me, but it'd be prohibitively expensive.
literally the best gym channel on social media
Don't think so
i eat whatever my mom cooks
Best nutrition plan
Worst nutrition plan
@@lobzikpink8163 u stupid? My mom was going to the gym 15 years before my dumbass spawned, she def know what food i gotta eat
Based plan
Take good care of your mom then. I hope you're grateful! You're blessed
Was working out from home but didn't see a lot of results cus I was always wasting time changing weights and didn't have big enough weights to increase difficulty easily, so I took a gym membership and have been binging your vids. You've given me a lot of motivation, thank you :)
Talk Abt this video
I'm on my first serious cut, and this video has given me so much insight and motivation. Hearing that 1. You should eat your bodyweight in grams of protein and 2. If you don't eat enough protein, you are leaving gains on the table, has caused me to totally rethink and recreate my eating plan to be protein focused. Thank you Winny!
I’m so glad I found your videos! I get so anxious at the gym and nervous asking for advice but your videos are so much help
That won't help you get over your anxiety
Thank you so much man, you made it so easy to follow without any extra complications ive always held back body building because i thought it was complicated mess. But now i realize its as easy as eating more protein and lifting heavy stuff. thanks a lot bro your channel really changed my life for the better
Making chili from scratch and eating it over the next two weeks (freezing half so you can have a few days without chili) is life changing. So is instinctively adding herbs and spices, which are surprisingly dense nutritionally
If you want to supercharge your beans, I cook my chili with a can of coconut milk and often use an anchovy tin as a cheap and nutritious broth substitute. Squash purées cheat in even more nutrition, especially vitamin A.
A batch of egg or tuna salad will last over half the week, these days I ferment/pickle my own veggies to mix in the salad or jazz up the sandwich
My lazy meal preps are often one of the healthiest and most flavorful parts of my day.
Do you pack any foods?
@ I’m always packin foods
(I don’t know what you mean 😅)
I mean
(I want to know what food you pack)
As someone with an awful relationship with food, the protein source first tip is life changing. Thank you!
I've been doing the workout a/b 4x a week and very excited for results in 3-6 months.
I LOVE THIS GUY. Winny makes the most helpful, entertaining and somehow simple fitness videos ever!
So many people on RUclips over explain stuff don't get me wrong i follow some that could get to my level and help me understand what i need to hear not what i wanna hear. Still i keep going back to Trainer winny to see if he had talked about it to confirm, he is the one who did get to my level even took me by the hand to explain everything. Thanks
I will do one push up for every like this comment gets
I’ll do a one second plank for every like he gets 😎😎
Start pushing boy 😭
Cool now post it for us
This is why youtube made a comment section. For comment’s like this, keep excelling in life buddy!
Good luck bro
This video is probably gonna help me get over my weight gaining hurdle, thank you for the info
200 gramm of protein
2500 kCal
this is my fat loose program.
This is now much easier, thanks to you!
Thank you
I eat the same things every day. And on sunday, I have a cheat meal dinner (Usually some sort of junk food, like hotdogs or pizza).
I eat two big meals a day, and one tiny snack.
My breakfast: Oatmeal with raisins, one banana, one pear or apple, lowfat youghurt, a proteinbar and a proteinshake.
My tiny snack meal: One protein bar or proteinshake, and a banana.
My dinner: 4 sunny side up eggs on rye bread with ketchup, and 2-3 chicken breasts.
I also take multivitamins, vitamin d3 (because of chronic low levels of vitamin D. Shoutout to my fellow scandinavians), omega 3 fish oil and creatine.
I know I should eat some vegetables too, but I'm a lil babyman that don't like them. I have however bought a blender, for blending up vegetables and slurping it down quickly. Only way I can think of, where I can get it down. Haven't gotten it in the mail yet though.
I hope you get more subs my guy ❤️
i like the way you simplified and broke down how to start bulk and counting protein intake alot of the youtubers over complicate or over explain meal plaining which makes you not want to do attempt thanks
Hey new to the channel and working out, but literally just recent (more recent than this video) a new study came out about protien and you can literally have your protien in 1 meal and also their is no cap on protien anymore.
Okay so going back to all I've learned from you so far and how its making me want to bulk up a bit, thank you for simplifying it for a layman.
One study does not invalidate years of other studies automatically, I would look into the sample size and the methods of this new study and weigh that against the existing body of knowledge
This video came at the perfect time - just what I needed to get back on track with my fitness goals
Great video. I'm always too lazy to cook full recipes or come up with new meals. Simplifying it down to building meals around your protein needs and satiety is a great approach 🙏🙏
one of the best channels on this site
That hand at 0:40 is sentient
he is literally the definition of a gentle giant.
You can't even see his face, unless if you are a minion and see everyone tall.
If anyone else struggles with eating that much protein I'm quite confident 2.2g protein/kg is overkill. There are graphs from studies showing it not doing anything even for trained individuals after 1.6g, and the difference between 1.3g to 1.6g being marginal. Aim for 1.6 if you get a lot of low quality protein, 1.3 if it's mostly chicken breast and dairy and you'll be fine
Got to admit, Finch's involvement in 4RA made me a regular. Can't miss out on his match insights!
I have a nutrition plan you can take too, I am at my peak physique right now:
Morning: 2 eggs with a yogurt, a handful of nuts, wholemeal bread and vegetables
Lunch: Rice (Or not) with steaks and vegetables.
Snack (4:00PM): A banana.
Evening meal: Fish with vegetables.
8:00 PM: A apple
I have been eating the same thing for 1 months and my life changed completely. You can follow it too!!
You sir, is gold.
I love that you simplify so much so that we can get a start on things to think about before diving deeper (if we want to) without making it overcomplicated.
Thanks alot!
Your humor has improved a lot. I like it specially soufflé joke. And I also really like this little sketchy man
Finch brings great energy to 4ra events, really enjoying it.
Man this is so helpful. I’ve been trying to get in better shape for a while now, but I was always lost when it came to a meal plan. This video helped a lot. Thank you so much for this. I will definitely be checking out your maintenance and bulking guides 👍
I started making a low carb bread egg white sandwich with cheese and ham. Such a simple breakfast to make after leaving the gym. Along with meal prep it's taking me mostly there. At least 2/3rds of decent meals a day. Slowly getting there
Winny you are the man my brother, on top of the physical gains you’re getting, you’re definitely going to smash more recognition gains and you will become a prominent member of the bodybuilding and gym community more than you already are, I wish you nothing but the best mate you deserve it. 💪🏻💯
You are a hero ! You provide so much value for your followers, much love and respect to you buddy :))
Get this man to 1 mil now
bro thank you so much for making things as easy as it can be i am about to get back into working out and this alone has helped me so much god bless man.
Oats are great. I have an oat, yoghurt fruit smoothie for one meal. Then basically chicken, rice and veg for dinner. I make 3 meals worth for the next few days. Mixing up the seasonings and sauces for the chicken stops it getting boring. Cheap as hell too. You can get some nice containers that help you portion this type of meal quite nicely too.
Then something with eggs preferably for the 3rd meal, which would be lunch I guess. This is the wildcard generally for me, I eat whatever I find that's wholefood and healthy generally.
Thank you so much for the simplified meal plans! I plan to start cutting again after dropping it a month ago, but you motivated me enough to want to get back into shape.
omg i’m so happy i found your channel. this is the first video i’ve watched and no one has ever explained it as simple as this without making it specific or confusing. thank you so much dude i’m lost for words 🙏👑
Dude I've been lifting constantly for 3 years, but these videos are still great I really enjoy them
Your always so informational and motivating
I spend a few hours on the weekend making a huge batch of something great, like 18 stuffed peppers or 7lbs of bacon-wrapped cheddar meatloaf, or swedish meatballs, korean beef & rice, italian sausage with pepper and onion, etc. I put them in pyrex containers in the freezer, move them to the fridge the day before, and they’re ready to eat. After four weekends I have four amazing meals to choose from, I mix it up every day, and I eat like a damn king.
winny is literally the goat 🐐
Trusting my bets more at 4RBT now that Finch is in the squad. Feels like batting with a safety net!
I've been doing meal prep with my slow cooker, can let it cook while I sleep, or play video games, go out and run errands. And so much variety of meals. Chili, mac and cheese, chicken tinga, butter chicken,tortellini soup, sweet potato and chicken stew, Mongolian beef just to name a few. Makes meal prep so much easier for me. I weigh out portions to 250 grams, and this has been working well for my nutrition needs.
i find meal prep makes it easy to have quality food wihtout spending too much time on it. My go to options are:
Chicken Curry
Beans & Rice
Chili con Carne
the first 2 are great cause you can add any vegetable and it will fit. chili is great because its just so easy to do, i usually do it with rice from the rice cooker. If im feeling fancy i do some hearty meat dish with potatoes and veg, but thats usually a lot of work, so it's more for special occasions.
If you add one part black rice for every ~14 parts white rice, and let is sit for 1,5-2h before cooking, you’ll end up with 흑미밥 (korean purple rice). Also consider using short grain rice. This will make the rice more sticky and can help make the food seem less bland.
I’ve never thought about meal prep like this! THANK YOU
2:05 honestly rice cookers are great i use them for almost every meal and drink i even use it to make tea
YESSSS LETS GOOOO THANKS TRAINER WINNY
This is one of the best video on this topic on youtube. All the other ones try and sell you a recipe book
A meal that I like a lot and is insane when it comes to gains is 300g of ground beef and 3 eggs. Just trow everything in a pan on some butter mix until done and that's it. Add some salt and you have around 90g of protein in front of you. (If you need you can add some ketchup or any sauce that you like)
Great info. Been doing that for a while now. What I suggest is to cook a large portion and eat it 2-3 times throughout the day for less cooking and cleaning.
Greek yogurt every morning at work, 20g protein right. I drink a fairlife protein milk daily also. They have 30g and only 150 cals. No sugar. Lunch and dinner i make sure its meat. Usually get 100g mininum, its hard to get 150 like i need, some days i gwt close but i dont have money to afford the amount of food i need. Shits expensive in canada
Fair life is dumb and overpriced.
Just drink cheap whole milk.
Stick to cheap ground beef if you're actually on a "zero sugar/keto" diet.
I'll be starting my first ever cut in about a month. I will probably try the cutting plan from your website. I'm lazy by nature so this should help.
thats the kind of content i want on my feed
Dude, this is exactly what I needed. A good video to take my mind off all the crap that's going on right now. Thanks for the content. Good stuff! :)
Winny my man. You're literally the best...
You´re a genius man, thanks for your content.
just got into bodybuilding, thanks for making starting out so much easier
Basically, the idea of the nutritional plan is right - 37,5 g of protein per meal, however you forgot that side dishes also contain some protein
Dry spaghetti - 13 g per 100g, so only 100 grams of tuna in brine (24,5 g of protein as in the video) is enough for the meal to have complete amount of protein
Jasmin rice - 7 g/100g, so less chicken meat is enough
If you do protein shakes on milk, 300 ml of any milk contains 10 g of protein, so 30 g of protein powder is enough
thank you for your videos, you motivate me and help me understand better how to push myself and develop my body. Thank you!
This works so well for my cut
Thank you Trainer Winny!
( I'm 16 and I've been on a cut for 9 months and dropped from 215 at 5 foot 4 to 177 at 5 foot 10 )
Don't worry you'll be 6'4 if you keep posting in fitness comments. Everyone is a liar around here, with height.
Thank you so much you just saved my life 😭
all my gym bros love trainer winny, best workout influenecer out there 👏👏
Thank you for making these videos. Have a nice day.
Moat underrated person!!! THANK YOU FOR HE VIDEO!! 🙌🙌
been waiting for this! keep up the these banger videos
This seems amazing but the price in dollar is too expensive for me as brazilian. I'll continue to support you in RUclips! Keep doing this great job!
I like eating, 21741 bananas in the morning
(edit) why is the stupidest and the most unrelated comment under this video getting so much like?
ye, carbs be hitting good
you would die
@@tethalo2807 nah i'm build different
I like to wake me up a juicy and hard banana
Yes because the radiation would kill you and Not the absolute unholy amount of food. Iykyk
What you do for us is amazing bro
You are my principal youtuber of fitness un english, thanks a lot bro
i love your channel it's semple and easy to understand
I'll do one pushup for each like
Do another
honestly, this is very manaegable. Just do 18 push-ups. 😁
‘Am I stupid if I can’t make soufflé?’ 😂😂😂
Souffles are actually even easier to make than overnight oats (in US, at least). Just take a box of egg whites, pour some in a bowl, add chocolate syrup, mix, and microwave until it is no longer liquid. Done. If you don't have full box of egg whites, you just pour syrup into the box and shake it to mix. In a liquid state it will also taste exactly like chocolate milk, while being essentially a pure protein. Easy 100g of pure protein from a single egg whites box (and a smidge of sugar from syrup your body won't even notice).
This video was very helpful! Thank you bro 💯👑❤️
Hi, I love your videos, started the gym last month, last I saw most of your videos and already made a lot of changes to my nutrition and workout plans, thank you for the videos, could you do some videos about warm ups for each muscles or groups of muscle, idk you are the guru
thanks for all of this free content, I feel more confident and I just started to lift because of you :)
I just grab your FULL NUTRITION PLAN BUNDLE + PPL, can't wait to test all of that 😎
(hi from France)
Man, you are great guy to explain about how to become better in gym, with your lessons i´m learn more about how to make to how to be better. Oh and i´m Brazzilian so if my portuguese isn´t good, sorry, but you are a great personal gym
I love your content, dude
Finch at 4ra is a masterstroke. Cricket fans like us can relate so much more!
I've simplified mine down and life is just much easier now. Morning Protein oats. lunch Chicken micne or tuna in egg Fried rice / Stir fry / Biriani. Dinner Mince or Chicken in a Burrito Bowl / Spaghetti Bolognese or Pasta Bake. Snack Parfait or Omlette / Shakshuka. Have other stuff I eat but I mainly just rotate between them
Love your videos! Would love a video specified on transforming a skinny-fat body into an athletic body style.
I make a big meal every month and portion it out then stick it in the freezer. I pull out a portion every week, and eat it throughout the week. Most of the time an in depth chicken, rice, and beans with a bone broth boiled all day from the last meal's bones. Delish. I mix it up occasionally when I get sick of it, but I'm a bomb cook so it tastes great lol
This video saved my fitness journey bro