McDonald's has macronutrients. I will take process McDonald's? Well, damn it.
Diet for weight gain. Let's cover some of the strategies that are proven to work, I guarantee this to you after all It's almost ten years doing the same thing. Even if I was very bad, I would have already learned.
I would just like to make it clear that the we will discuss some of the strategies among others that also They work well. So this one doesn't want cancel none but teach you one here if you apply 100% certainty that you will have success. So stay with me until the end of video but click the like and subscribe in the channel.
We have to start from one basic principle when we talk about a weight gain diet which is the surplus caloric. So when we want gain weight we have a surplus caloric. So Leandro means just eating too much calorie i will gain weight?
that's right. So it's a reasonably process simple right Leandro? Yes.
But when we talk about weight gain, the What are we looking for? Mass gain muscle, aesthetics, improve our morphological condition. And that's where the difference, this is where the strategies come from.
Let's discuss here. So we have to have a caloric surplus by ninety percent of the situations however he didn't can be excessive if it will not generate gain of fat. Leandro, 90%?
When is it 10%? Speak to me. Of course, I'm Putting the hypothetical numbers here right?
But actually for you to gain mass muscle you need balance of positive nitrogen. So knowing one gram of positive nitrogen we will need about 20 to 25 grams of protein, and so on, from 100 to 200 calories from non-protein sources, dee non-protein energy sources to help in the process of incorporation of this protein. Hence the positive nitrogen balance, and by this you realize you need protein and calorie sources not protein.
Which is? Carbohydrate and fat. So that's why it's hard for you to win muscle mass without consuming carbohydrate and fat, and obviously protein.
However some cases the nitrogen balance to stay positive is facilitated by example: when you take the individual very beginner when you catch a individual with anabolic steroids. So in these cases even in caloric deficit the individual can gain muscle mass, but it's not a case that is let's put thus common and regular. Understanding this process we need to calculate the macronutrients from our diet.
Leandro, what is it a macronutrient? When you get the table nutritional value of a food, for example of raw heavy chicken: 100 grams will have 20 grams of protein. The protein is a macronutrient.
So you need hit these values for you to have results. Of course it's more complex than that's a diet but we have to start of something. Because if we don't have to where to leave is no use.
How are you study a deepening strategy if you do not know the basic? And the basics are counting macros, so Let's learn how to count macros. So Let's learn how to count macros.
including me always I tell the macros to my students. What am I going to teach to you here in a comprehensive and generic, I move in detail to the my students - so many grams of this, so many of this. Leandro, how is what it does to be your student, to have this and the preparation of training?
leandrotwin. com. br.
Where will we start? Per protein: 2 grams of protein. Protein is stone is not mason.
So you don't need more . . .
the more protein more results. So 2 grams of protein. Show?
Show. Beauty. This means that if I weigh 70 kg, 140 grams of protein.
At least eighty percent animal. Can spend a little Leandro? Of course, our body It's not perfect, it's not exact.
Then you can pass a a little. Fat: We have a functioning specific fat in our body - health maintenance; maintenance of hormones; then a pound of fat. Cool, beauty, this is fixed.
And now the Carbohydrates. This is where the great variation. So more or less speaking one kickoff we'll talk about 4 grams kilo.
Beauty. But the individual who has a lot difficulty gaining weight he can talk to five, six, seven. a individual who practices bodybuilding and more a physical activity: 7, 8, 9.
So of course, we have to have some comprehensive value but weapon of which here is quite personal. So initially 4 kilo gram of right carbohydrate? As you may have already Noticed Mcdonald's has macronutrients.
Am I going to take Mcdonald's suit? Well, damn it. Pastel has macro nutrient.
So when we go choose the macros of our diet - when we talk about a flexible diet - we're putting it here a non bum diet, a diet of smart, a diet of people who have common sense. And in that case what will it be? Choice of healthy foods in at least 90, 95% of the structure of our diet.
So if we go have 3,000 calories there, at least two seventeen hundred clean food, thing good. And what are the foods Leandro clean? When are we going to talk, for example of protein: Tissues.
So: chicken, meat, fish, pork - lean cuts - Whole eggs, dairy in general. Leandro, from carbohydrate, gives me some Examples here: We have brown rice and white rice. We can use the white rice, because when we mix protein with fat and mixes with fiber lowers the glycemic index.
So rice, beans - beans can be used? Of course you can. Lentil, tubers in general - so potato, cassava, beet, carrot.
We can use pasta too, the starch. So: bread, easy we use bread, no have a problem. Bread is not dirty food as long as you know how to reconcile in the diet.
Can . . .
We can use pasta. Of course, Fruits Fruits are sensational. All the fruits Leandro?
All the fruits we can use. Cereals can also be used, cool. So oats, everything great.
And fat Leandrão? Fat right . .
. if you want to know, fat up to 30% in our daily quota, okay to be saturated. Then you can use a little meat fat without excess.
We can use sometimes something that has a little bit of saturated fat. Quiet but not pass the 30% right? But sources of fat preferably unsaturated, monosaturated and polysaturated, for example: peanuts, hazelnuts, Brazil nuts, nuts, olive oil, the egg yolks that have saturated fat but have fat unsaturated, avocado among others, Remembering that I already did.
Ah, what are the best protein sources, from carbohydrate, fat? It has video of each one of them. Whenever you have a question looking for: protein source?
"Leandro Twin Protein", "Leandro Twin carbohydrate". So just play up there, you'll find but not now. To, to, to, to.
Now it's time to click the like and if subscribe to the channel and finish watching the video. With all this right, we can put the supplements. Ah Leandro, but the supplements not fundamental to the gain in muscle mass?
No, only if they come to cover a nutritional deficiency. So your i beat my protein of the day with chicken, meat, fish, eggs, i don't need buy whey. Leandro and if I buy whey and put?
Nothing will change, because the protein It is already being beaten. So you are telling me Leandro that whey protein is the same hypertrophic and recuperative quality than chicken protein? Not change nothing?
Which one is drinking and the other is eating? It is same. It's not fantastic, isn't it liberating?
So Of course, some others may try to push - use the coupon such. You you can see that when I say that Growth Supplements nor coupon I coil because not It is important to sell. Growth Supplements is a Excellent brand.
If you have some need can search there that I guarantee the quality. Now obligation to buy supplement, you have none. That does not exist people.
Then you can use a supplement of protein to help with your quota of proteins as well as carbohydrates, cool. We can use an omega 3 if You don't eat a lot of fish. It would be nice - not required - a multivitamin, because we have an energy expenditure, we burn, right, more than people not common.
So more vitamins are welcome. Creatine, which we get from red meat but we need a pound of red meat to have a creatine dose, and this can become unviable because it breaks the protein and you can't get creatine but you'll get result has creatine. Is that here is a way to help the results.
We can also use caffeine or pre workout for tired days. So not every day the We have excellent exposure. Agree, do you agree?
Today you fought with your mother today you received a compliment from someone very sweet, like Leandro Twin 0: 09: 03. 640,0: 09: 08. 780 like this.
Just kidding. So that day you may need a little more energy then you can utilize on time a pre-workout. This is a trick that I use for tired days, days that I'm a little more overwork, which drains the mental energy and our energy is one.
I use pre-training only these days, but are . . .
See, these are little tricks, but which you may well not use. Quiet. These are only interventions that can facilitate our results.
That's it what is the supplement - a food of concentrated and / or isolated form. I think very important to emphasize some supplements here, that's why I'm talking and talking talking, because people . .
. Then I had a result saw, I took a good creatine. Dude you're giving value to a product.
You had a result because you went fervent, you took that one inside. You went trained there, ate there, went there trained, went there ate. Then I took creatine.
So you see, creatine worked. No people, creatine helped. Beauty?
So diet to earn muscle mass: Leandro, how do I ride the diet to gain muscle mass step by step? With the table . .
. Then I go and fit the food there. Why don't you make a video like that?
I already I did. Then click the like and subscribe to channel, and stick with: "Setting up a diet to gain muscle mass step by step ". One excellent saturday for all diet of bulking Leandrão, how do you ride a bulking diet?
But I wanted you to record the screen like that was step by step for me don't miss a thing when you're riding a bulking diet. Well, let's go television today, how do I ride a Bulking diet without losing anything . .
.
