GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
Cant Eat Enough Calories To Bulk Up Gain Muscle 4 Tips
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and in this tutorial lesson I want to give you a few pointersif your goal is to gain muscle but you're having a tough time hitting your total dailycalorie needs because you just aren't hungry enough throughout the day. So there are severalsmaller details that go into planning out your complete muscle building diet from startto finish but your total daily calorie intake is going to be the ultimate bottom line. Consumefewer calories than you burn, and you're going to lose weight. Consume the same number ofcalories that you burn and your weight is going to stay the same. Consume more caloriesthan you, than you burn, and you're going
to gain weight, which is obviously what yourgoal is here. Now this is known as the â€œLaw Of Energy Balanceâ€�, and I've talked aboutthis many times before but if you aren't creating a consistent calorie surplus everyday in order to fuel new muscle growth, your gains are going to be virtually nonexistent.Now if you have a naturally big appetite, or your individual calorie needs in orderto gain weight just aren't that high, then accomplishing this on a daily basis is notgoing to be a huge deal. For others, however, it can be more of a challenge. So if you'relooking to gain quality muscle size and strength but you're having trouble consuming enoughtotal calories each day because you just feel
full all the time basically, here are 4 quicktips to help you out. So, Tip 1 is to optimize your meal frequency. As long as you are consistentlyhitting your overall calorie and macronutrient needs each day then the specific way in whichyou lay out your daily meals is really just a matter of personal preference. From a puremuscle building and fat burning perspective, it's really not going to make any measurabledifference to your results. So, if managing hunger is a problem for you then you're goingto want to play around with different meal frequencies and dietary layouts to see whatboosts your appetite to the highest level. Is it 3 meals spaced farther apart throughoutthe dayé Is it 4 meals and 2 snacksé Is it
6 or 7 small mealsé Now everyone is goingto be a bit different but for most people, eating smaller portions more frequently throughoutthe day is usually going to be the most effective option but you can go ahead and test out afew different approaches and just see what works best for you. The 2nd tip is to includesome caloriedense food items in your meal plan. If all you're eating throughout theday is boiled chicken breast, brown rice and spinach then good luck trying to consume upwardsof 3 or 4 or 5000 calories every single day if you have a small appetite. Yes, consumingleanhigh quality proteins and high fiber carbs is certainly an important aspect ofa wellrounded diet, but if you're having
trouble meeting your total calorie needs withoutfeeling sick to your stomach then you've got to mix in some more caloriedense itemsas well. Now there are a ton of possible options here. Have a handful of dried fruit or nutsas a snack in between meals. Instead of water with 1 or 2 of your daily meals have a glassof fruit juice. Have some dark chocolate as a dessert after one of your meals. Mix somehealthy oils like flaxseed oil or extra virgin olive oil into your protein shakes. Have somefatty fish, such as salmon, as a protein source a few times per week. You get the idea here.But use traditional â€œcleanâ€� bodybuilding foods as the underlying foundation of yourdiet, but then go ahead and combine them with
a few especially high calorie items here andthere in order to bump up your total daily calories to the level that you need. Tip 3is stop trying to eat clean 247. Now this ties in with the previous tip, but a smallportion of those high calorie items don't even necessarily have to come from â€œcleanâ€�sources. Assuming that around 8090% of your diet is comprised of nutrientdense, quot;cleanquot;fitness foods then the other 1020% can ultimately come from whatever sources you'd like, thoughI would recommend that you minimize the consumption of partially hydrogenated oils, as long asit fits into your total daily macronutrient intake. Including a small amount of high calorieâ€œcheat foodâ€� here and there is ultimately
Cheat Meals The Hard Truth YOUVE BEEN WARNED
What's up, guysé Jeff Cavaliere, AthleanX . Today we're addressing that all too popularquestion about cheat meals. How important are cheat mealsé Should I have cheat mealséHow often should I have cheat mealsé Jeff, do you ever have cheat mealsé We're going to cover it all today. Now, firstof all I think we should define what a cheat meal is to you. You see, if you think thingslike steak, or pasta, potatoes, pumpkin pie, oatmeal, breakfast burritos, chocolate chipmint frozen yogurt; if you think these are cheat meals then you, my friend, are on thewrong eating plan.
Not only are these things that we actuallyendorse in our AthleanX Factor Meal Plan, but these are exactly what I ate yesterday.I ate all of these foods yesterday. In fact, I eat a lot of them all the time. Maybe notsteak as much, but the idea here is that I'm talking about cheat meals. Things that you have to go sign a waiver forat a restaurant because they're worried about your health, or foods that start with doublestuffed, or extraextra, or the super duper. These are going to put superduper amountsof fat on your ass if you eat them. Those are the real cheat foods.
A lot of you guys have cravings for them,and that's great because it's a reality. People don't always follow very strict eating plans,or they can't follow all the time, but I'll tell you this: that's based on the fact thatthose eating plans are too restrictive and they're causing you to have the need for cheatmeals. With that being said I wanted to cover andask a couple questions of you to determine whether or not you feel that a cheat mealis actually something that's going to benefit you or not. Okay, the first question you've got to askyourself is whether or not you're feeling
deprived with the eating plan that you'reon. Do you feel that you're missing out on somethingé Do you feel that you're on a dietéI talk about that concept all the time. The worst word is quot;dietquot; because everybodyalways says quot;I'm on a dietquot;. What that really means is that you're going to be off it atsome point. You're on it for a while, but you're off it eventually because nobody canstick to a deprivation based plan for their lifetime. At AthleanX it's about sticking to a planfor a lifetime and creating lifetime changes, not just looking to lose weight short term,not trying to come up here on a YouTube tutorial
to look good for you guys every once in awhile, but to be able to live this way and look good year round. 365 days a year, everysingle tutorial I do for you I try to practice what I preach. Feeling deprived is not the way to have along term, successful diet plan. Now, most of our cheat meals are based around foodsthat are either rich in fats or carbohydrates. If you were to take yourself away from someof those foods, based on deprivation, there's not many people walking around with fat andcarbohydrate deficiencies. I can tell you that right now. Eating healthierdoesn't mean that you have to feel deprived.
You can still get your carbs, you'll stillget your fats, you're just doing it a bit more responsibly and choosing a little bitwiser in terms of the foods that you eat and not overindulging. You won't ever feel deprivedanymore. You're going to feel fulfilled and at thesame time you're going to actually start realizing some of the fitness goals that you have. Thatbrings me to question number two. Number two: What are your goalsé I mean your goals. Yourspecific goals. We all have different goals. What level of goal are you trying to aspiretoé See, here, for me, not only am I the faceof my brand and practicing what I preach and