How a Bodybuilder Eats to Build Muscle | IFBB Pro Evan Centopani

10.01.2017 г.
9 594 876 Показвания

Without a consistent nutritional approach to back it up, even the best muscle gaining training protocol can end up being a fat-loss program or a fat-gain program.
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That's one reason why Evan Centopani says that as a professional bodybuilder, he is also a "professional eater." He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world's top bodybuilders.
No, you don't have to eat as much as a 275-pound bodybuilder does to be successful with this program-although we've provided that info if you want to try. But you'll probably have to eat more than you're accustomed to, both in terms of protein and vegetables. If you watched Evan's video "How an IFBB Pro Really Eats," you know the man can put away serious amounts of kale.
This won't be easy. But will it be worth it? Well, I'll let you decide once you start struggling to find a pair of pants that fit over your quads.
| How Much to Eat |
- Calories are necessary to drive growth, but not at the expense of throwing nutrient quality and your health out the window. Evan insists that food quality is crucial. "If you're constantly eating like crap, you're going to train like crap," he says.
- That's not a recipe for growth. Rather than focusing purely on protein, carbohydrates, and fat, he adds a fourth mandatory "macro"-vegetables-and he encourages you to do the same.
- Here are the macros he recommends for anyone following Iron Intelligence:
Protein: 1.5 grams per pound of body weight per day
Carbohydrates: 1.5 grams per pound of body weight per day
Healthy Fats: 0.65 grams per pound of body weight per day
Vegetables: 2 grams per pound of body weight per day
Remember that the numbers above serve as a starting point, not a set-in-stone prescription. Begin by figuring out how many calories you need per day by using's calorie calculator. Make sure you select "weight gain" and choose either "moderately" or "very" active, depending on your job and lifestyle outside of the gym.
| What to Eat |
Protein Sources: Chicken and turkey breast, chicken liver, lean red meat (90/10 ground, flank steak, sirloin, filet), white fish (cod, fluke, flounder, sole), eggs, whey protein
Carbohydrate Sources: Rice (white, brown, jasmine), sweet or white potatoes, oats, fruit, oat flour, brown rice syrup
Fats: Nuts (almonds, walnuts, pecans, macadamia nuts), seeds (pumpkin, flax, sunflower), avocado, olive oil, canola oil
Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, bell peppers, carrots, rutabaga, turnips, squash
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    Bodybuilding.comBodybuilding.comпреди 3 години
    • *Promoting muscle dysmorphia as something good is not okay.* The unfortunate man in this video clearly suffers from that psychiatric illness. I am all for inclusion and acceptance, but it is not okay to promote unhealthy addictions. Addictions like what is seen in this video and many of the videos you’ve posted to this channel. These videos are no different than someone posting videos about the health benefits of Methamphetamine or that Hydroxychloroquine cures CoV-19. Active drug addicts do not live a normal, happy, and productive life, neither do those suffering from muscle dysmorphia! *COME MONDAY MORNING WHEN I GET TO WORK.* *THIS CHANNEL WITH BE PERMANENTLY BANNED AND ALL VIDEOS WILL BE IMMEDIATELY DELETED.* P.S. Since it’s been asked, I work at BGbuild and have full admin authorities that give me the power to ban and delete anyone or anything. Anyways, this channel and their videos are not just misogynistic, xenophobic, and homophobic. These videos are dangerous to people’s health. And violate our terms of service.

      BewareTheIdesBewareTheIdesпреди 9 месеца
    • I agree with you that food is just a process sometimes it looks and tastes heavenly and sometimes its bland so just smash it done your neck simple.. Its just a process and as essential as breathing it's Purley so we can live and function and as a side note (side... Lol no pun intended) if someone thinks food is boring and bland in this current era how about are grandparents diets it mostly grow your own and what about soldiers in the trenches of ww1 bottom line is they just got on with no KFC no fast food joints but they survived and was glad for every meal... And so look back in history and think that in this day and age there is no excuse for any meal being boring or bland it's society being spoilt and wanting something bigger and better. There's starving people in the world who'd kill for a bowel of fucking thankful your not one of them and get your food down your mouth and quit spazing out.

      duncan kentduncan kentпреди 9 месеца
    • He is FAT. He needs to stop eating a lot of food. He is TOO FAT.

      Loveme TenderLoveme Tenderпреди година
    • Hey I'm from west haven ct , I lost weight an gain muscle kn the last 6 months but still got more to learn how can I get a hold of you

      Joesph MillerJoesph Millerпреди година
    • thank you sir

      Jose ChavezJose Chavezпреди година
  • Cardio hahaha

    WouSz pauSzWouSz pauSzпреди 9 часа
  • Easy cycle that one 💉

    Pani SmithPani Smithпреди ден
  • 9:21 thanos in his garden lol

    Matthew LahaieMatthew Lahaieпреди 2 дни
  • Y a Q horas entreno el cara de chimba

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Agoge Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It's definitely worth trying.

    Doremon insaanDoremon insaanпреди 4 дни
  • I admire the determination, but really, what's the point of being that big? Is there some sort of mental illness or a syndrome pushing people to always be bigger just like anorexic people want to be thinner?

    Andrew SimarAndrew Simarпреди 4 дни
    • He's a competitive bodybuilder.

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • He’s breathing so damn hard. Always sounds out of breath. I could never live like that

    AlcheminAlcheminпреди 5 дни
  • Finally a guy who's happy with his lifestyle and not complaining about eating "because i have to for the sake of growth".. Other guys are not motivational at all, they're depressing.. You choose that, do something else if you're sick of it

    Fabio FrauFabio Frauпреди 5 дни
  • Him : 3 meals before 12 Me: Get rid of my phone at 12

    sangeet cheemasangeet cheemaпреди 5 дни
  • If you want a better sear on your steaks then make sure to pat them dry before seasoning. Prevents them from having a gray color.

    DankovichDankovichпреди 5 дни
  • A Bodybuilder and a Gardner!!! That is love right there! Very cool!

    denae takdenae takпреди 6 дни
  • Eats an orange with a fork. I'm so confused right now.

    SirabotSirabotпреди 7 дни
  • man, this guy's breathing is so labored.... just listening to him talk and breath makes me light headed. if your cardio is just walking in the morning... you are definitely out of shape. swole, but out of shape

    Brett GustafsonBrett Gustafsonпреди 8 дни
    • That's pretty much all bodybuilders.

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • Them: Bodybuilders can't be a Chef and Chef can't be an Bodybuilder This Guy: OK I got it......

    Tushar VadgamaTushar Vadgamaпреди 8 дни
  • “ we become to hung up on food” “food has become an afterthought” which on is it?

    August GivensAugust Givensпреди 9 дни
  • What’s up with the depressing ass music like this niggas like living in Chernobyl or some shit

    Sasha GSasha Gпреди 10 дни
  • Out of breath walking. That's rough.

    Michael LaidlerMichael Laidlerпреди 10 дни
  • I like this guys' attitude a lot, "If you're gonna eat 6 times a day, you're gonna get sick of eating no matter what you eat. So... just.... shut up and eat." lol

    Paul CarltonPaul Carltonпреди 11 дни
  • Can I eat 3 times a day that have meat in diet to just get big muscles

    Manjot GillManjot Gillпреди 11 дни
  • I saw him pop chicken into the microwave at the beginning now he's pulling fresh tomatoes from the garden. This guy has balance.

    Ethan HoneywellEthan Honeywellпреди 12 дни
  • Who can possibly downvote this? Evan is one of the GOAT's, nobody knows more about nutrition than this guy

    daniel Coatesdaniel Coatesпреди 12 дни
  • I love the fact all these body builders give it the "eat big to grow big" when no human can do this with out drugs. Listen how out of breath he is. Listen to your parents and do do drugs kids.

    Matthew SharkeyMatthew Sharkeyпреди 13 дни
    • No human can do what without drugs? Eat 6 meals a day?

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • I swear, try his pancakes. Its so easy and delicious. I hate to Cook in the morning, so pancakes prep are a real life saver.

    Tim LangeTim Langeпреди 13 дни
  • Have you Seen The Rock’s cheat meals?

    Christopher The ExplorerChristopher The Explorerпреди 14 дни
  • Awesome vidThanks for sharing I hit that bell. For those who haven't tried it cottage cheese is high in protein. One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories. High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat. 💪💪

    Gym RatGym Ratпреди 14 дни
  • Hi there, have you considered Okibetonic Secrets yet? Simply do a google search engine search. On there you will find an awesome tips about how exactly you can lost lots of fat. Why don't you give it a chance? perhaps it's going to work for you too.

    Vasilii BaklushinVasilii Baklushinпреди 15 дни
  • I read many people keep on speaking about Okibetonic Secrets. But I'm not sure if it's good. Have you ever tried this popular lose weight methods?

    Allen WaltonAllen Waltonпреди 15 дни
  • I admire this dude, but there is no way I can eat that much food, and I am a former football player, strong safety. I like he has his own garden....

    CL WilCL Wilпреди 15 дни
  • Jeez, that is an awful amount of eating....

    CL WilCL Wilпреди 15 дни
  • His garden looks amazing.

    Peter LundstromPeter Lundstromпреди 15 дни
  • Food isn’t an after thought. People think about it all the time. They make poor decisions.

    lestudio76lestudio76преди 16 дни
  • To fat

    Suriname VibesSuriname Vibesпреди 18 дни
  • He never remove his shirt to show us if he is trained

    Suriname VibesSuriname Vibesпреди 18 дни
  • He's not speaking motivated..

    Suriname VibesSuriname Vibesпреди 18 дни
  • Crazy! Lots of motivation to do that..good job!

    G8893G8893преди 18 дни
  • It must be nice not having to work for a living!

    matt rakhmanovmatt rakhmanovпреди 20 дни
  • Microphone quality to top tier you can hear Evan’s each individual chew, inhale and exhale

    kickinwings420kickinwings420преди 21 ден
  • what time is it?

    jamison bernhardtjamison bernhardtпреди 21 ден
  • what I have learned was that if you cook balanced meals , and eat what you need to - to maintain your body while working out then thats better then what your average non training person will do , and I am sticking to shakes as well to supplement that . I dont think I could eat that much myself , although I am just starting out , and I am about 180 pounds . Thank you Evan regardless if I am eating the same I have still learned good key elements from this video :)

    Dan MacDan Macпреди 23 дни
  • People do get hung up on food, I eat to live and build muscle not live to eat.

    Sean RiversSean Riversпреди 23 дни
  • Eat very very much but his body not nice. His body is big but not nice

    Hải TrươngHải Trươngпреди 25 дни
  • Just shut up and eat👍🔥😂

    Pratik TarfePratik Tarfeпреди 25 дни
  • Baby Greg Kovacs

    PC Gaming & SportsPC Gaming & Sportsпреди 27 дни
  • Se parece a thanos cuando toma sus vegetales del jardin ajasjajs

    NachoSpeed FZ6NachoSpeed FZ6преди 28 дни
  • He probably spends on food per month more than his audi is worth

    DUAL 777DUAL 777преди 28 дни
  • No disrespect to Evan but looking at him and the other guys from his era compared to Ronnie and Jay, it's not close. Jay and Ronnie were so much bigger.

    RSRSпреди 29 дни
  • Mans having his 2nd meal at 11:55 am when I’m not even awake by that time 😂

    Alik StockhammerAlik Stockhammerпреди месец
  • And he also smells good

    ARY诶NARY诶Nпреди месец
  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have *Agoge Diet* that provides both training and diet plan. Try not to visit their website. Trust me, you can't.

    Muhammad ReyvandiazMuhammad Reyvandiazпреди месец
  • The greedy toy preliminarily communicate because television resultantly work barring a addicted expert. cheerful, determined sousaphone

    ngxbc cxvfbngxbc cxvfbпреди месец
  • Hes one of the best

    Samuel OuditSamuel Ouditпреди месец
  • I have a question isn’t proteins and carbohydrates not good together for my diet?

    Jon HannulaJon Hannulaпреди месец
  • "you could say that I'm a professional eater" strongmen: oh really

    marshall Schaefermarshall Schaeferпреди месец
    • Is there really a difference?

      Erik CoolmanErik Coolmanпреди 4 дни
  • These are people who live in the gym and have no other life, just think about that for a moment.

    William of YWilliam of Yпреди месец
  • I thought rice got you fat, this guy just ate three plates of rice in one day!!

    Darwin QuezadaDarwin Quezadaпреди месец
  • Haha yeah sit here and tell me eating a few chickens a day gets you like this

    Joel LJoel Lпреди месец
    • You're an idiot. Nobody ever said you're going to look like this just by eating a lot and not working out.

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • When does this guy have time to train? He's either eating or shopping all day

    Peter MartinPeter Martinпреди месец
  • I have lost 10lbs in just one month by following diet plan from *Agoge Diet* . It's really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Agoge Diet*

    Aahan YT 17Aahan YT 17преди месец
  • I noticed a lot of people making sport of him not showing his family, I don’t think there’s anything wrong with that. Some people are very private and maybe that’s how he wants to keep his personal life. He did this video to share how he eats, not show his family. Stop being weird, enjoy the video and stop expecting everyone to show every single aspect of their life.

    TresFantasticTresFantasticпреди месец
  • walking slowly is cardio?

    Spoiler BaseSpoiler Baseпреди месец
  • Just know i found out that they make brown rice syrup now? Lol

    Chris StanleyChris Stanleyпреди месец
  • I noticed he didn't eat bread

    ToxichammertoeToxichammertoeпреди месец
  • ANIMAL? If i want to see animal i watch discovery chanel.

    Arun SimarArun Simarпреди месец
    • agreed

      iiпреди месец
  • Clean eating and dirty drugs. The second certainly counteract the first. All a load of bollocks.

    Dennis NowlandDennis Nowlandпреди месец
    • yessir

      iiпреди месец
  • Nice

    Waseem AliWaseem Aliпреди месец
  • The difficult witness proportionately start because tadpole classically serve anenst a embarrassed tornado. combative, tight hip

    James KongJames Kongпреди месец
  • Anyone know what is Custokebon Secrets about? I hear many individuals lost their fat with this popular lose weight method.

    Elvud MatveikinElvud Matveikinпреди месец
  • Imagine having Evan as a dad growing up. Cooking you all the right foods, and tons of pro tips. Promise you his kid would be a monster!

    Josh GarciaJosh Garciaпреди месец
  • Imagine the size of each dump of this guy 🤣

    Lenin CentenoLenin Centenoпреди месец
  • It is as interesting as I had expected

    Ahmad RostamiAhmad Rostamiпреди месец
    • XD

      iiпреди месец
  • This guy seems super down to Earth, like he views bodybuilding as what he does instead of using it to define everything about him.

    Isaiah JurcaIsaiah Jurcaпреди месец
    • Yes he’s very centred and balanced 👍

      Shawn MurphyShawn Murphyпреди 26 дни
  • His 🚽 must be recieving a hippopotamus size of 💩

    trauma tisedtrauma tisedпреди месец
  • Gear, the breakfast of champions.

    LarLarпреди месец
  • Very good eating habits but not the microwave that kills alot of your nutrients

    Riley LowellRiley Lowellпреди месец
  • When Evan's Not Smiling he looks like he's about two seconds from ripping some one's head off.. Like Paul Dillett looked in the 90's

    Racer XRacer Xпреди месец
  • He is struggling all day with food

    Mekni MahdiMekni Mahdiпреди месец
  • love this video

    abcabcпреди 2 месеца

    Robert JackmanRobert Jackmanпреди 2 месеца
  • Life style Good good 🙏❤️

    David PernautDavid Pernautпреди 2 месеца
  • 2009 New York Pro 👎🏻..... Markus Rühl was the winner.....

    Ostblock BerserkerOstblock Berserkerпреди 2 месеца
  • "Just Shut Up And Eat"!!!!!! Print it and press em!!!! XxL please! Any color

    Gregory WebbGregory Webbпреди 2 месеца
  • That's ridiculous you don't have to eat that many times a day. You can pack your meals with more calories

    Jason BJason Bпреди 2 месеца
    • A lot of bodybuilders prefer eating many smaller meals over fewer large meals.

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • “If food is just an afterthought, your body is gonna be a fucking afterthought”.

    Crazy LarryCrazy Larryпреди 2 месеца
  • Guy looks like a buff chris nunes

    Adilson BaptistsAdilson Baptistsпреди 2 месеца
  • I eat similarly to that, work out at the gym, but I’m basically fat compared to him. Go figure.

    ViktorViktorпреди 2 месеца
    • Lol yeah but this guy is on testosterone too.

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • The uninterested tin interestedly scribble because lasagna phytochemically detect per a elfin burst. quarrelsome, little answer

    Ave ParaAve Paraпреди 2 месеца
  • Microwaves destroy the nutrients in the food . Heat the food in the oven or a toaster oven for a week. You will notice the difference.

    A BA Bпреди 2 месеца
    • @Uthman ibn-Jafar how do you know ? What tests have you done on microwaves and food to say its not true .

      A BA Bпреди 2 часа
    • Lol microwaves do not "destroy" the nutrients in food. That is complete pseudoscience nonsense.

      Uthman ibn-JafarUthman ibn-Jafarпреди 2 часа
  • All this for nothing 🤦‍♂️

    The RockThe Rockпреди 2 месеца
  • is it ok to eat white rice every single day?

    Emiliano AlegreEmiliano Alegreпреди 2 месеца
  • The teeny-tiny dolphin modestly impress because stomach fourthly educate during a mundane tent. expensive, awesome goldfish

    dylan Carmeldylan Carmelпреди 2 месеца
  • Where is your wife? Your muscle is useless without f*king wife lol.

    Anggadiredja77Anggadiredja77преди 2 месеца
    • 🤣🤣🤣🤣 two things that matter a lot to women: fucking her real good and being wealthy. The muscles and height are secondary attributes to them. For sure, there are examples of that around you

      DNDNпреди 2 месеца
  • Well this video was incredibly inspiring.

    Meg WillNotMeg WillNotпреди 2 месеца
  • They make it seem so easy but he's working so it's not in addition to his work that he's doing all this

    Collin DanielCollin Danielпреди 2 месеца
  • Why do all these body builders have money? What's their normal hustle, because you only get paid big for winning Olympia and that's what a hundred grand at most?

    Collin DanielCollin Danielпреди 2 месеца
  • Great video

    ed !! righted !! rightпреди 2 месеца
  • I just watched the video to see when he would workout but he just eats and works like wow

    edgar garciaedgar garciaпреди 2 месеца
  • I love this video

    FrankieFrankieпреди 2 месеца
  • So he just eat and eat all day and exercise ? 😳😳😳😳

    betty boopbetty boopпреди 2 месеца
    • That life gets real boring after a while. You really have to love lifting weight to live in such a way. Eating at least 5 times a day and training twice a day for years

      DNDNпреди 2 месеца
  • Eat what you like and work hard for the food you like . Do not be lazy but just whole day workout and think about what to eat is waste of time . Enjoy life , do not just spend thinkung about food and workout . Waste

    Vijay KumarVijay Kumarпреди 2 месеца