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In order to build muscles, you need proteins yes, but in order to sustain muscles even without training, you need fat. Muscles are energy consuming tissues, and your body screens its reserves of fat every time you go to the gym to figure if you have enough stored energy to build muscles, if you dont, even if you have enough protein, and even if your workout was perfect, you will not build muscles as fast as you can. Furthermore, you may build muscles in your upper body very fast even if you are skinny but you later find out your legs start getting smaller, this is due to something called protein redistribution. Remember your body hates putting on muscles especially if your energy reserves are low, yet if your workout is intense enough, your body will have to find ways in order to strengthen your most worked muscle in order to ensure survival, yet again if your energy reserves (fat reserves) are low, it wouldn't make sense for your body to put on more muscle which will only require more energy that you do not have in the first place, so instead your body will steal proteins from your least worked muscles (usually the legs) to supply it to your most worked muscles (usually your arms), it will keep doing that until you look like jonny bravo and plateau. As you grow muscles, your metabolic rate also increases, this is the least talked about concept of hypertrophy. That means, whatever energy requirement you've calculated for yourself 2 months ago would likely be less than what you need today if you've put on muscle mass in the meantime, all these youtube videos never mention this. For example, lets say you were 150 lb before starting your workout and after one month you are 155 lb, best believe you will hit a plateau, not because your workout is failing but simply because you havent adjusted your energy requirement to your current weight. In fact, you dont even need as much protein in your diet as people wanna make you believe, what you need the most is energy. For example, if you wanna put on 5 000 g (5 kg) of muscle in a year, a quick calculation (365 days X 14g protein) shows you only need to add 14 grams of protein to your current daily requirement (maybe even way less since muscle is only 22% protein and the rest is water), instead of the 100 g extra (for a 150 lb individual) of protein people usually prescribe. Only reason one may require that much protein is because people workout everyday and continually breakdown their muscles instead of letting it repair and grow. So of course you would need that much protein to repair excessive unnecessary damage. You do not necessarily need to upregulate your daily protein needs as you grow muscle, if and only if you breakdown the least amount of muscle in the gym required to stimulate protein synthesis. Remember the rate of protein synthesis is constant, it doesnt matter if you have damaged your muscle to a magnitude of 2 or 10, if your body can only synthesize 3 units of protein in a given time, that's all it's gonna synthesize. What you need to upregulate is your calorie intake as a 155 lb individual needs more calories than a 150 lb individual if that 5 lb difference is lean muscle. Carbs are a fast source of energy for immediate use, but if you dont wanna have to eat 8 meals a day just to be able to put on less than 12 grams of muscles in a day, and especially if you are on low budget, i suggest you turn to high calory dense foods, like butter, lard and milk.
@@yesyoucan7877 During a workout, yes. Most people start their workout journey with disproportionate amounts of upper body exercises and also, most weights are held with your hands. Even in deadlifts that are primarily leg exercises, your arms are still what hold the weight in most cases.
Hello sir. I'd like to ask a few questions. Calories. Requirements 1500 - 2000 cal/day. A cup of oat flour - 400cal. Mass gainer - 12cal Whey protein - .... Almond milk - 80cal Premier protein - 160cal Almond flour cookies - 150cal Total: 900cal. Protein. Requirements: 1g/lb. A cup of oat flour - 11g protein. Mass gainer - 24g Whey protein - 24g Almond milk -.... Premier protein - 30g Almond flour cookies - 2g Total: 91g of protein. Carbs. Requirements: 2-3g/lb A cup of oat flour - 80g carbs. Mass gainer - 5g carbs. Whey protein -1.1g Almond milk -... Premier protein - Almond flour cookies -.. Total: 86g of carbs. Supplemented with basic foods like rice, spaghetti, macaroni....... Guys what do you think about this 1 month bulking diet plan?
Thanks for this video! I found it very helpful & informative! I’m 6’4, 225lbs, male. How much protein should I be consuming to increase/improve my muscle mass?
@@R-Moneyyno you shouldn’t eat one gram per pound of bodyweight you should do 0.8 grams anything over 0.9 I’d just being extra go in calculator and multiply 0.8 by your bodyweight so 0.8x 150 that’s 120 so you only need 120 grams every day
Carbs has a big part in muscle size. Carbs fill your muscles with water and glycogen making the muscle bigger. MAKE SURE YOUR’E HITTING YOUR CARB GOAL!!!
It's also important to eat enough healthy fat, your body and brain lit need it to be healthy, carbs id say you could manipulate the most, but you def wanto be getting enough healthy fat with your protein, it's also good for hormone levels as well getting enough fat..
I’m trying to build muscle and I was really skinny with fat in my gut (skinny fat) now I’m seeing bigger muscle growth and less of a gut and even a v cut where my Abe’s are coming in but I’m losing weight and I’m sitting around 165 when I was 180 is it because I’m working out and not eating enough? I make sure to try to have at least one protein filled meals a day but I’m broke and can’t afford chicken and steak every meal
What kind of workouts you doing? Im skinny fat too i want to grow a bit. Im all over the place. But i started with some simple 20lbs wight workout at home and running. Also fixed my meal to higher protein
@@Smiley957 Damm, that's crazy! I eat 4 cans of sardines a day and I get my blood work done regularly because I'm an athlete. I have no arsinc in my blood.
Me neither. What works for me is to have 50g of protein per meal. Anytime I eat a meal, it has to have at least 50g protein in it. That way Im covered. No need to count carbs or fats. Just eat till satiety, not stomache bursting
You aint gotta be so meticulous with it down to the last digit. But theres Nothing wrong with counting calories at all. Keeps you accountable. Not everybody has the discipline and self control to do it though. Hell, most people dont, like you for example. But thats okay. Do what works for you bro.
Protein goals are not that important daily, stay working out, dont stop, you dont need protein powder or steaks, eat anything you want, i went from 300lbs of fat high bo and type 2 diabetes, to 235 with 💪 and no more meds 👌 I don't care about protein or calories, i work out DAILY, i may miss one day a week at most, everybody's looking for the easy route of eating a certain kind of food and having a bunch of muscle, common Sense tells you lift the weights muscles will pack, leave that expensive protein powder in the store you don't need it
Just keep it simple, 1g per pound of bodyweight. If you weigh 200lb, eat 200g of protein, of course if you're 300lb this rule isn't the same.. I'd say sticking around 150g-200g is good for the majority of people out there.
Not if you use the calories you eat. Also, sugar causes fat gain. Don’t listen to all these dumbass fitness influencer who tell you all calories are the same.
Healthy fats will raise your test esp if your natty, and its important for body functions and your brain... also if I was you I would prob eat alittle more carbs but that's up to you, but it's def important to get enough healthy fat,more so then it is carbs, your body lit needs a certain amount of it
@@JosephFarrier-c8q seems like you got shitty genetics there buddy, I don’t track anything and yet I’m building muscle? You do you wanna waste your time tracking stuff go ahead
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I’d love to hit your workout program bro but i a’int working anymore
.
Thanks for that reminder, I’ll make sure to start looking for better things rather than just eating yogurt and cereal 💀
Yogurt has a decent amount of protein (I believe?), so if you're hitting your total calories you might be fine with that
@@Paul-yk7ds It does (particularly Greek Yogurt). Just watch out for the added sugar ones.
@@Paul-yk7ds true, but one can hit their daily caloric goals and still be low on protein intake.
Lol, fr..I can relate!
Greek yogurt
Best thing i ever did for body dysmorphia is i stopped counting calories and weighing myself every day. Never been happier with my gym progress.
Ur not supposed to weigh yourself everyday and hate to break it to u but u not counting calories or macros hurting ur fitness Womp Womp
In order to build muscles, you need proteins yes, but in order to sustain muscles even without training, you need fat. Muscles are energy consuming tissues, and your body screens its reserves of fat every time you go to the gym to figure if you have enough stored energy to build muscles, if you dont, even if you have enough protein, and even if your workout was perfect, you will not build muscles as fast as you can. Furthermore, you may build muscles in your upper body very fast even if you are skinny but you later find out your legs start getting smaller, this is due to something called protein redistribution. Remember your body hates putting on muscles especially if your energy reserves are low, yet if your workout is intense enough, your body will have to find ways in order to strengthen your most worked muscle in order to ensure survival, yet again if your energy reserves (fat reserves) are low, it wouldn't make sense for your body to put on more muscle which will only require more energy that you do not have in the first place, so instead your body will steal proteins from your least worked muscles (usually the legs) to supply it to your most worked muscles (usually your arms), it will keep doing that until you look like jonny bravo and plateau.
As you grow muscles, your metabolic rate also increases, this is the least talked about concept of hypertrophy. That means, whatever energy requirement you've calculated for yourself 2 months ago would likely be less than what you need today if you've put on muscle mass in the meantime, all these youtube videos never mention this. For example, lets say you were 150 lb before starting your workout and after one month you are 155 lb, best believe you will hit a plateau, not because your workout is failing but simply because you havent adjusted your energy requirement to your current weight. In fact, you dont even need as much protein in your diet as people wanna make you believe, what you need the most is energy. For example, if you wanna put on 5 000 g (5 kg) of muscle in a year, a quick calculation (365 days X 14g protein) shows you only need to add 14 grams of protein to your current daily requirement (maybe even way less since muscle is only 22% protein and the rest is water), instead of the 100 g extra (for a 150 lb individual) of protein people usually prescribe. Only reason one may require that much protein is because people workout everyday and continually breakdown their muscles instead of letting it repair and grow. So of course you would need that much protein to repair excessive unnecessary damage. You do not necessarily need to upregulate your daily protein needs as you grow muscle, if and only if you breakdown the least amount of muscle in the gym required to stimulate protein synthesis. Remember the rate of protein synthesis is constant, it doesnt matter if you have damaged your muscle to a magnitude of 2 or 10, if your body can only synthesize 3 units of protein in a given time, that's all it's gonna synthesize. What you need to upregulate is your calorie intake as a 155 lb individual needs more calories than a 150 lb individual if that 5 lb difference is lean muscle.
Carbs are a fast source of energy for immediate use, but if you dont wanna have to eat 8 meals a day just to be able to put on less than 12 grams of muscles in a day, and especially if you are on low budget, i suggest you turn to high calory dense foods, like butter, lard and milk.
This comment just took over this whole Video lmaooo, underrated and under appreciated. Thank you for this
Yooooooo!! Based as fuck!! 🫡
Legs are the least worked muscle???? Lmao. You use your legs more than your arms every day of your life.
@@yesyoucan7877
During a workout, yes.
Most people start their workout journey with disproportionate amounts of upper body exercises and also, most weights are held with your hands. Even in deadlifts that are primarily leg exercises, your arms are still what hold the weight in most cases.
@@LeGiTKnifeZ you are welcome sir
God Loves You Daily Reminder ❤️🙏🏾✝️
THANK YOU ALMIGHTY GOD AMEN 🙏 🙌 ❤ ❤😌 ❤☺ ❤💖 ❤🙏 ❤🙌 ❤❤ ❤
Amen thank you 🙏🏾 ❤
These are solid tips!
Hello sir. I'd like to ask a few questions.
Calories.
Requirements 1500 - 2000 cal/day.
A cup of oat flour - 400cal.
Mass gainer - 12cal
Whey protein - ....
Almond milk - 80cal
Premier protein - 160cal
Almond flour cookies - 150cal
Total: 900cal.
Protein.
Requirements: 1g/lb.
A cup of oat flour - 11g protein.
Mass gainer - 24g
Whey protein - 24g
Almond milk -....
Premier protein - 30g
Almond flour cookies - 2g
Total: 91g of protein.
Carbs.
Requirements: 2-3g/lb
A cup of oat flour - 80g carbs.
Mass gainer - 5g carbs.
Whey protein -1.1g
Almond milk -...
Premier protein -
Almond flour cookies -..
Total: 86g of carbs.
Supplemented with basic foods like rice, spaghetti, macaroni.......
Guys what do you think about this 1 month bulking diet plan?
Ad a lil to hollywood he not gonna respond
Yep thank you that's the way I should continue going
I miss this Austin's energy ❤
Almost at 1 million subs!!!
Thanks for this video! I found it very helpful & informative! I’m 6’4, 225lbs, male. How much protein should I be consuming to increase/improve my muscle mass?
From all the videos I've watched you should be intaking 1g of protein to each pound of youre weight. Thats what's most commonly said. 😇
@@eartimevibes5994 So I weigh 150 does that mean I have to eat 150g of protein a day?
@@R-Moneyyno you shouldn’t eat one gram per pound of bodyweight you should do 0.8 grams anything over 0.9 I’d just being extra go in calculator and multiply 0.8 by your bodyweight so 0.8x 150 that’s 120 so you only need 120 grams every day
@@eartimevibes5994their wrong theirs no difference between 0.8 and 1
Take about 200 grams of protein everyday
Yes but how much protein for building muscle? How much protein for losing muscle? ;x how much protein for maintaining?
I hope you don’t take this the wrong way, but you are sooo pretty!!
Shut up
Sleep is the most important
So even if you are eating a lot of protein, if you are at a slight caloric deficit, is it impossible to gain muscle?
Carbs has a big part in muscle size. Carbs fill your muscles with water and glycogen making the muscle bigger. MAKE SURE YOUR’E HITTING YOUR CARB GOAL!!!
Thanks man this is good
Thank you! :)
Should i take protien before or after a workout?
Just focus on daily protein intake there might be time periods where it’s most optimal but if you focus on the dailiy intake you will gain muscle
If you haven’t eaten anything yet and workout , eat within 3 hours after the workout
If you haven’t eaten anything yet and workout , eat within 3 hours after the workout
I would argue carbs are more important than protein. You can only digest a certain amount of protein at a time.
How do i track my calories height 5'4 190 pounds?
Thank you!!!!
It's also important to eat enough healthy fat, your body and brain lit need it to be healthy, carbs id say you could manipulate the most, but you def wanto be getting enough healthy fat with your protein, it's also good for hormone levels as well getting enough fat..
I’m trying to build muscle and I was really skinny with fat in my gut (skinny fat) now I’m seeing bigger muscle growth and less of a gut and even a v cut where my Abe’s are coming in but I’m losing weight and I’m sitting around 165 when I was 180 is it because I’m working out and not eating enough? I make sure to try to have at least one protein filled meals a day but I’m broke and can’t afford chicken and steak every meal
What kind of workouts you doing? Im skinny fat too i want to grow a bit. Im all over the place. But i started with some simple 20lbs wight workout at home and running. Also fixed my meal to higher protein
You call 180 skinny?
Can protein help burn fat also?
Wait, i missed the part where he says how much calories and protein per day to build muscle
What do you think 2,682 kcal and I'm 140lb and takeing 140g of protein
Is it a bad thing if you take too much protein or what would happen?
You'll be destroying your toilet. Just stick to 1g per pound of bodyweight if you're less than 220lb or so
@@symbol767lol😂
Should you eat after or pre workout ?
Thank You 🙏🏼
So is 11 cans of sardines a day 20g of protein a can good if you're 5ft11 and 220lbs ?
Crazy I just watched a video where Joe Rogan said his doctor told him he had high Arsenic from eating 3 cans of sardines a night
@@Smiley957 Damm, that's crazy! I eat 4 cans of sardines a day and I get my blood work done regularly because I'm an athlete. I have no arsinc in my blood.
so carbs are not important for building muscle? good luck using protein for your energy!
Yup !
How do you find out how much protien you should be taking?
i will not count my calories for the rest of my life bro
Good for you son
Me neither. What works for me is to have 50g of protein per meal. Anytime I eat a meal, it has to have at least 50g protein in it. That way Im covered. No need to count carbs or fats. Just eat till satiety, not stomache bursting
@@aleekazmibro i eat till satiety and that’s only about 20-25g protein, more than that is stomach bursting. How do you do it?
You aint gotta be so meticulous with it down to the last digit. But theres Nothing wrong with counting calories at all. Keeps you accountable.
Not everybody has the discipline and self control to do it though. Hell, most people dont, like you for example. But thats okay. Do what works for you bro.
@@aleekazmiwhat about processed foods
Potassium too
If you have a fast metabolism than you wanna be aiming around 2300 a day 🥂☝🏿
What about carbs?
What about when I go over my protein goals
Specificity and attention to details
Carbs and potassium?
Wha happens when u dont eat
U die of hunger
Looks like u are going for calorie surplus
Protein goals are not that important daily, stay working out, dont stop, you dont need protein powder or steaks, eat anything you want, i went from 300lbs of fat high bo and type 2 diabetes, to 235 with 💪 and no more meds 👌
I don't care about protein or calories, i work out DAILY, i may miss one day a week at most, everybody's looking for the easy route of eating a certain kind of food and having a bunch of muscle, common Sense tells you lift the weights muscles will pack, leave that expensive protein powder in the store you don't need it
What should be my daily protein goal?
Just keep it simple, 1g per pound of bodyweight.
If you weigh 200lb, eat 200g of protein, of course if you're 300lb this rule isn't the same.. I'd say sticking around 150g-200g is good for the majority of people out there.
@@symbol767 awesome thanks! Yea im 153. Appreciate you brother!
But calories turn into fat right?
Not if you use the calories you eat. Also, sugar causes fat gain. Don’t listen to all these dumbass fitness influencer who tell you all calories are the same.
Unused calories yes
Manippileight
Please repent and know that GOD is with you always and forever
How do you keep track of how much calories you worked off?
You don’t. You just guess
@@GODSWORD11 bruh
@@krispyplayz4757 what son??!
I think you have online calculators that can show you calories burned from walking a certain amount of steps.
@@enrique8190 your mom burns my calories, son
🔥🔥🔥🔥🔥🔥
Like I eat 30-40g protein is it enough 😅
Probably need more than that, do 0.8x ur weight in pounds
All that protein intake may come back to bite you later. Your liver is overworked handling all that protein.
I didn't hear a word too busy admiring how handsome you are😊
That’s a nice thing to say but you should remember I think he wouldn’t want people to say his tips are gone to waste
I build muscle on only fruit
💯
For those who are far away from GOD may perish, please repent and turn to GOD before it's too late777
Food and sleep my guy
Protien is a myth.
Im on 1800 calories a day atm with about 160g of protein and sub 50g carbs,
Healthy fats will raise your test esp if your natty, and its important for body functions and your brain... also if I was you I would prob eat alittle more carbs but that's up to you, but it's def important to get enough healthy fat,more so then it is carbs, your body lit needs a certain amount of it
1g per pound of bw?
Calories and water
Calories don’t matter, so just eat enough protein and watch your carbs
@@tweedyara I gotta feeling your young and weak
@@tweedyara calories matter an awful lot
@@tweedyara when im on a calorie surplus I put on muscle when I train when I'm on a calorie deficit I get small and weaker
@@JosephFarrier-c8q seems like you got shitty genetics there buddy, I don’t track anything and yet I’m building muscle? You do you wanna waste your time tracking stuff go ahead
Also don’t be a carbophobe
You really don’t need to count it’s absolutely ridiculous
“That’s not tru Austin. If I focus on Keto, salads, and take my vitamins, my body should be perfect in no time.” 😂 🧌
what song is playing in the background