https://www.nutra-365.com/tags/nutrition-for-building-muscle/ Sat 12 Sep 2026 09:41:31 +0200 https://www.nutra-365.com/videos/94/12-must-have-foods-for-gaining-size-evan-centopani/
Here are Pro bodybuilder Evan Centopani's top 12 favorite mass-building foods. Use the list as a starting point as you discover the foods that give you the results you want. ► Read The Full Article: https://bbcom.me/3it10fG ► Iron Intelligence - Evan Centopani's Muscle-Building Plan: https://bbcom.me/3ClCswR ► Subscribe: http://bit.ly/2DK5lGD When it comes to gaining size, I don't prioritize any one macronutrient over another or consume any of them in significantly greater quantities than the next. Carbohydrates, proteins, and fats are all crucial for putting on mass. There are many bodybuilding foods that can satisfy your macronutrient and calorie requirements, but I recommend focusing on these 12. What may sound good in theory doesn't always work best in application—and could cost you gains. For example, traditional wisdom held that bodybuilders should skip the white rice and eat brown rice, shy away from white potatoes in favor of yams, and eat egg whites instead of whole eggs to avoid the cholesterol; however, anyone who has ever eaten for maximum size will tell you that brown rice can fill you up too much, eating too many yams can give you gas and make you bloated, and avoiding egg yolks and going for the whites is like throwing away a barbell but keeping the plates. | Beef | Red meat has always been hailed as the king of muscle-building foods, and that isn't wrong. Beef is rich in creatine, B-vitamins, and saturated fats, so you may wonder why you shouldn't just supplement with lean proteins, take some creatine, rely on the B-vitamins in your multi, and call it a day. From my experience with eating red meat on a daily basis, I can tell you that I'm bigger, stronger, and fuller than when I don't. It just works. Whole Eggs It's unfortunate that we're still undoing the stigma around eggs that popped up in the 1980s. People claimed that whole eggs, because of their high cholesterol content, should be severely limited or scrapped altogether in favor of egg whites. This was terrible advice. Chicken Chicken is a mainstay in nearly every bodybuilder's diet, and for good reason. Compared to all other protein sources, it is easily the most economical. You can still find chicken breast on sale for around $2 per pound. It may not be as easy on the digestive system as lean fish, but it's certainly easier to digest than beef and at a fraction of the price. Also, as you're probably well aware, chicken breast is almost all protein and very little fat, yet it still tastes decent and lends itself to a variety of preparations. Fish While fish may lack the hardcore and somewhat legendary muscle-building status that red meat has, it can be a powerhouse when used properly. The one thing that each and every one of us will eventually come to terms with in our attempts to build the maximum amount of muscle is that we can only eat so much damn food. At some point, our aspirations will demand that we eat more. That sounds great, until eating more begins to feel nauseating and impossible. White Rice Conventional wisdom says to eat brown rice because it has more fiber and vitamins. I think that's all crap. Most carbohydrates are a poor source of vitamins and minerals compared to meat and vegetables. Eating too many fibrous carbohydrates will only slow digestion and fill you up more, preventing you from eating to your full capacity. Potatoes Let's continue with the theme of digestive efficiency. I love potatoes for the same reasons I love white rice—they digest incredibly well. There is not much of a difference between white and sweet potatoes, so both are acceptable. It's simply not true that sweet potatoes will somehow lead to ripped abs while white potatoes are made in hell and are a one-way ticket to obesity. | Follow Evan Centopani | ► YouTube: http://bit.ly/2EwiikT ► Instagram: https://www.instagram.com/evancentopani/ | Follow Animal | ► YouTube: http://bit.ly/2EwiArZ ► Instagram: https://www.instagram.com/animalpak/ 00:00 - Intro 00:30 - Beef 02:46 - Fish 03:24 - Chicken 03:58 - Whole Eggs 05:35 - Olive Oil 07:20 - Nuts 08:10 - Avocados 10:10 - White Rice & Potatoes 12:35 - Full-Fat Dairy 14:00 - Meal Replacement Powders 15:00 - Carbohydrate Drinks 16:00 - Final Thoughts ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 06 Aug 2021 13:36:58 +0200 https://www.nutra-365.com/videos/94/12-must-have-foods-for-gaining-size-evan-centopani/ https://www.nutra-365.com/videos/99/good-food-vs-bad-food-foundations-of-fitness-nutrition/
What you do in the gym is only half the story. How you eat matters just as much to where you'll end up, both athletically and in terms of your health! ► Learn More With Our Foundations of Fitness Nutrition Course: https://bbcom.me/3zo1J8d ► The Complete Guide to Losing Weight: https://bbcom.me/3xkMtr0 ► Subscribe: http://bit.ly/2DK5lGD Foundations of Fitness Nutrition is designed to be a comprehensive and applicable guide to help everyone make more educated choices about the food they eat—especially people with fitness or physique goals. It's taught by two registered dietitians with Ph.D.s who have worked with all kinds of athletes, and are athletes themselves. Where does your journey to greater health and optimal performance begin? By taking a hard look at your mindset, and at the timeless question, "What is a healthy diet?" • The goal of this series isn't to push a particular diet, but to help establish behaviors that will help you thrive on any diet or eating approach. You should also be able to compare different eating systems more effectively for your goals, and be able to be more critical of common nutritional myths. • Nutrition and perfection don't go together, even though our brains like clean categories of "yes" and "no." However, constantly thinking in terms of "this is good for me" and "this is bad for me" misses the bigger picture: the overall balance of the food you eat, the nutrients you're getting, and how food translates to energy levels or recovery from training. • A great way for athletes and fit people to define nutrition is: Giving your body what it needs to survive, and to support your activity goals. In other words, looking at food as fuel first and foremost. • Nutrients come in two classes. The first is macronutrients: protein, carbohydrates, fats, and alcohol. These are all "fuel" more literally, and have a specific value that can be measured in calories. The second category is micronutrients, and includes things like vitamins, minerals, phytochemicals, and all the other non-caloric substances that your body uses to facilitate countless processes. You don't use these as fuel, but if you're not getting enough of them, you'll definitely feel the effects. • Healthy diets of all types share a few unifying characteristics. They have adequate variety of foods and nutrient sources, a balance of macro and micronutrients, and maximum nutrient density with minimum empty calories. • A simple seven-word foundation to build on when choosing foods is "Not too processed, not too many ingredients." It's somewhat vague, but by prioritizing whole foods whenever possible, you can cut down on all the traditional nutritional bad guys, and maximize the amount of quality fuel and nutrients you get in each meal. | Our Experts | Douglas Kalman and Susan Hewlings both have Ph.D.s and are registered dieticians, experienced researchers, and accomplished athletes. They've seen every diet in action and know what works with all types of lifters and athletes. This is their collected experience, distilled down for you! ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 14 Jun 2021 20:57:35 +0200 https://www.nutra-365.com/videos/99/good-food-vs-bad-food-foundations-of-fitness-nutrition/ https://www.nutra-365.com/videos/404/how-did-ifbb-pro-evan-centopani-become-a-pro-bodybuilder-animal-athlete-profile/
As a child, IFBB Pro Evan Centopani was a big lad, weighing in at more than 120 pounds in the first grade. He was naturally large, but he also grew up in the 1980s ► Evan Centopani's Iron Intelligence Training Program: https://bbcom.me/2RzW6Qp ► Shop Animal Supplements: https://bbcom.me/36xq9wo ► BodyFit Training Programs: https://bbcom.me/2GxZhBN ► Subscribe: http://bit.ly/2DK5lGD For Evan Centopani, building his body is like building a savings account: something he contributes a little bit to every day, knowing it will add up to something much bigger over time. And has it ever added up for him. As a child, Evan Centopani was a big lad, weighing in at more than 120 pounds in the first grade. He was naturally large, but he also grew up in the 1980s, when everyone was following the good ol' USDA food pyramid. That now-discredited approach to food choice encouraged people to eat 6-11 servings of carbohydrates every day while strenuously avoiding fats. "Even as a young kid, I knew I had to lose weight," Centopani says. "But my family was following the food pyramid, so I ate a ton of carbs. I mean, no fat: I totally avoided it. If my breakfast cereal had a million grams of sugar, it was okay, as long as it didn't have fat. Eating this way did work for weight loss. It just didn't do much for my body composition. And I know I lost a lot of muscle." On the other hand, Centopani says, he was lucky growing up "when the WWF was very popular, muscle was cool, and everybody was jacked." Always a big guy, he absorbed these influences and started to build an image in his mind of what his outsized body could become. Centopani wasn't interested in sports, so he started running, and over the course of a year dropped about 70 pounds. He was thin and he was in shape, but he still didn't look the way he envisioned himself. That's when his dad told him that if he wanted to get more muscular, he had to do cardio less, weight train more, and most of all, start eating protein and fats. And once he did that, he exploded—in a good way. "I probably made the most progress when I was in college," he says. "I was very, very diligent about eating and training. I was willing to forgo the whole six-pack thing. I just wanted to be big." Big Man Off Campus Out of college and training at the local gym, Centopani met another very big man, and the two started training together. Eventually, his friend convinced him to do a show. "We were 10 weeks away, but not knowing what it would take to get ready, I said, 'Sure, I'll do it.' In 10 weeks, I went from about 260 to 225 and was shredded to the bone. I suffered. I suffered hard for that show." And it paid off. Centopani won in the heavyweight class, placed first in the heavies, and won the overall. And he never looked back. Today, Evan Centopani is an IFBB pro, a successful businessman, and one of the most creative minds in contemporary bodybuilding. In a way, he isn't surprised by his success. He thinks there's something in his DNA that makes him a builder; a creator, willing to go through just about anything to see his dreams become real. ========================================­===== | Evan Centopani's Recommended Supplements | Animal Fury Pre-Workout ► http://bbcom.me/2kwOFtd - Potent, Powerful Pre-Workout Formula - Designed To Maximize Energy, Focus And Performance* Animal Whey ► http://bbcom.me/2kwOTAE - Whey Protein Isolate Powder to Support Muscle Building* - Loaded with Whey Protein Isolate to Supplement the Extreme Protein Requirements of Hardcore Lifters Animal Omega ► http://bbcom.me/2kwWX4p - The Complete Cardiovascular Support Vitamin Stack* - Supports Metabolism, Hormone Production, And Cardiovascular Health* Animal Pak ► http://bbcom.me/2kwYI1A - Daily Multivitamin Pack for Overall Health* - Supports Rigorous Training for All Competitive Strength and Power Athletes* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2kwVqv9 Sales & Specials ► http://bbcom.me/2kwYzey Fitness Articles ► http://bbcom.me/2kwQ8jf #1 Online Supplement Store ► http://bbcom.me/2kwVFpP Free Fitness Plans ► http://bbcom.me/2kwObmR #1 Women's Fitness Site ► http://bbcom.me/2kwQc2t ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 17 Feb 2017 18:45:14 +0200 https://www.nutra-365.com/videos/404/how-did-ifbb-pro-evan-centopani-become-a-pro-bodybuilder-animal-athlete-profile/