It may not seem like it, but I've already gained a little muscle mass in my life, and I'm talking to students, talking to people in the area, with athletes, we always talk about ten very good foods when it comes to gaining muscle mass, I even talked about it a lot in my courses. Which nutrition course will launch when Leandro? Next month, September.
Where is the link? Only in the Telegram group, which is here in the comments, so run there. Since you've been there, already click on I liked it too and shake the kitty's bell, subscribe to the channel, activate the bell, because in today's video I separated the ten best foods for gaining muscle mass, but I have to start here, in the same way as in my nutrition course , which you must be dying to do, I thoroughly explain things with some technicality, so as not to become a pub thing, a thing, without despising the pub that the pub is also cool isn't it?
Bar owners invite me to make a grilled chicken. Look, it can't be, I have to explain this because otherwise it gets weird. We are used to seeing "the top ten I don't know what", "five I don't know what", and what happens?
It's true, the ten foods I'm going to put here, you 're going to put in your diet and it's going to be good, right? But you have to understand that your physique's response in dietary terms, if you only have these ten foods, are not enough, because one thing is quantitative and another thing is qualitative, so I have to do this initiation on you so that you don't get frustrated. So you're going to do a calculation of macronutrients, I've already taught it here on the channel, did you ?
Then you will fill the diet with these foods. Like which, for example, Leandro? Like oats, our number ten here on the list.
Bodybuilder loves oats. Leandro, I'm not a bodybuilder. But don't you want results?
So if you want to learn to drive really well, where are you going? You're going to see how the Formula 1 guys drive, what is the Formula 1 of building muscle mass with the lowest possible fat percentage? Bodybuilding, so we always look there to bring something here, always adapted for our target audience , we won't treat others like an athlete, which is a donkey thing .
So our number ten oats, one hundred grams of oats, we will find more than three hundred and fifty calories, and if you make an oatmeal it is very easy to go down, and you can increase this porridge, putting whatever, skimmed milk, putting "whey", putting a series of things to give it a little flavor and be able to beat a calorie very easily. The cool thing about oats is also that it's cheap. Ah Leandro, it's not cheap Leandro, you're rich.
No, I'm just rich in health. Look for a place for you to buy bulk oats, don't buy it at the supermarket , let them go bankrupt if you depend on the oats, because the box there is smoked, now, if you go to a cereal area and buy in bulk, a kilo has a place that it's ten, twelve, fifteen reais, and man, just think, in a hundred grams of oats you can make a meal already in your diet, that is, if you eat oats once a day, it lasts ten days, you spent ten "count ", one real a day, cheap, so oats are always present in the athletes' diet, and it can be in yours too. Our number nine is soy, many students ask me about soy, I mentioned this in the nutrition course.
Guys, the biological value of soybeans is seventy-eight, how much is chicken, for example? It's eighty, hey, from seventy-eight and up, it's a high biological value. Leandrão, soy is pig food and I won't eat it.
Don't worry, you don't have to have soy in your diet, but you can have it, and I 'm talking about normal soy, it's not the supplement, no such clutter, I'm talking about normal soy, why ? One hundred grams of soy will also have a calorie very similar to oat, very high, it has a lot of protein, 50% of it is protein, but it has carbohydrate, fat, fiber, so it is very complete, you can even make a meal, depending on the strategy, a soy-only meal. Leandrão, and the phytochemicals?
No, no, no, not that, that's it, that's gone, okay? There is a video here on the channel explaining. The phytoestrogens that are there, they can't bind in our body and increase at a significant level and lower testosterone, that's all a myth, look there later on a day when you're calm, you type it on Google Scholar, on Lilacs, I don't know : soy gymnasts.
You'll find a really cool "artigaon" and then you'll understand everything about this estrogen thing, so that 's a lie, right? So you can use soy in the diet, but you don't have to, that's why the list has ten, like our number eight, noodles. So I see some people thinking that noodles cannot be in the diet, okay guys, noodles have more calories than potatoes, rice, bananas, which are all excellent foods too, we will even comment on some of them here , but the noodles have a higher calorie , so if you're having trouble eating, man, go for the noodles.
Can I eat Leandro white noodles? Yes, the normal pasta without being the wholemeal one, yes, no problem. Because the integral is hard I don't like it.
If it gets hard, let it cook more, you're being impatient, the wholemeal you have to treat with affection, leave it cooking, it'll get soft too, but if you don't like it, you can use the white noodles, that's no problem, there's a speed a little higher? There is, but when you mix it with protein it already lowers this glycemic index and it's totally ok, so remember the noodles that will have more calories than most carbohydrate sources we usually use for lunch and dinner. Number seven: are you tired of eating?
Ah Leandro, I am, eating too much. Hey, so drink it. Cachaça?
I found my sport. No, that's not it, son, this student talks like that, I already know it's going to be a problem. No, drink I'm talking about our number seven, milk.
Does milk not thicken the skin? No, it doesn't thicken the skin, milk will have carbohydrate, protein, fat. .
. But what about lactose? No, lactose, disaccharide, it becomes galactose, it becomes glucose, because the body does not absorb lactose, it does not pass, there is no way, there is no way to get lactose into the bloodstream, so it will break down, hydrolyze it, galactose into glucose, it will absorb the two.
. . But inside they meet and.
. . No, no, no, no, that's not even with macumba this happens, so you can consume milk and you can consume whole milk , which has more calories.
But it's Leandro fat. Okay, half of this fat is good, half is not good, but we can ingest saturated fat, which we cannot exaggerate, so 10%/20% of our caloric consumption , depending on some cases even more, on whom it is well conditioned, it has a low fat percentage , it is controlling your cholesterol and everything is ok, you can use whole milk, so if you have difficulty gaining weight, whole milk, if you sometimes have cholesterol that does not it's so good, if you 're a little overweight, go with skimmed milk, no problem, but the milk is excellent. Number six, following the same line of reasoning, whole grape juice, that in a glass of whole grape juice we have thirty -three grams of carbohydrates, so you have an idea, this is the equivalent, it's almost one hundred and fifty grams of rice, except that you eat a hundred and fifty grams of rice is one thing, you drink a glass of juice is another.
Number five: another one that's really nice as a dessert, so I ate nice, I want to add a hundred calories to my diet, peanut butter, a flat tablespoon will have about a hundred calories, if you want to throw it in Milk shake, something like that, man, ball show, it's delicious and adds calories in a very comfortable way. Number four, we can't build muscle without protein, so what do people always think about ? Chicken, beef, and forget what?
What is the food you forget? Number three, the fish. Guys, fish is much easier to digest than meat and chicken, so you're going to eat two hundred grams of fish and you're going to be hungry much sooner.
Leandro, but can I eat a chubby fish? You can too. How do I know which is the fat fish and which is the skinny fish?
Fat fish is the fish that has color (salmon, sardines, tuna). What about fish that have no fat? It's white fish, for example a tilapia, tilapia is skinny, but both are welcome, even the practice of consuming raw fish can be adopted without problems in your diet, with a little light soy sauce, you can be at peace.
Number three, now I don't know if it's four or three that I confused, but next on the list is the banana. So remember the peanut butter milk? If you add a liquefied banana, digestion is very easy and it is, it has a very good energy value, in a hundred grams of a one hundred calorie banana, more or less a dwarf banana that is the biggest one, it will have about a hundred calories, so it is a very easy way to add calories to the diet at a very low cost.
Number two: olive oil, this one is awesome. I have a plate of food here, five hundred calories, I want to add another one hundred calories, you can't, don't even go down, you take the oil and do it here, look, ten milliliters of oil, a tablespoon, fill a tablespoon and plays. Nothing changed Leandro, nothing changed.
That didn't change anything, you put in a hundred calories, so olive oil can also be used to enhance, to improve your meals, and it's cheap. And our number one I left the eggs, why? Because eggs are cheap, they are a source of protein, they are a source of fat and they can even be eaten raw, as long as they are of good quality, in a "shake".
Ah, but there's not the divine thing and the. . .
Guys, this in practice, I'm going to eat three/four raw eggs, if it's good quality so you don't have a problem with salmonella or anything like that, man, there's no problem, ok? Be at peace, but you can eat the omelet, boiled egg and so on. Also remembering folks, that we can make combinations here, ok?
As I said, the milk with the banana and the peanut butter. Damn Leandro, I'm going to make a meal with a hundred grams of oatmeal, I don't think anything like that. Okay, so make it with two hundred grams of bananas and fifty grams of oats, a nice little porridge, add a little milk, so let's get creative.
Now this egg thing is going to increase cholesterol. Ah, there are a lot of things you don't know about eggs, okay? So if you eat egg on a diet, you really need to see this video.
So I made this video just putting together everything about eggs, which for anyone who eats eggs on the diet will be very pleased to see this video.
