Best NUTRITION Advice (Beginner's Guide to The Gym)

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NUTRITION | Beginner’s Tips:

Chew your Food Slow:
Sounds obvious I know, but just remember it’s better for a couple reasons, like digestion; your saliva will start “pre-digesting” your food before it even hits the stomach, just think of it as Jeff Goldblum as “Brundlefly” in the Fly…except you aren’t vomiting up green goo all over a doughnut if front of your girl Veronica you later find out you impregnated and then kidnap her to make sure she carries your baby because it’s the last remnant of your humanity…seriously go watch the Fly. Eating slow also lets your stomach send signals to the brain to let it know you’re full, through releasing a hormone called Leptin. It could take up to 15 – 20 minutes to feel the full effect of being full. So take your time dammit! Just try to savor every bite, like its your last.

Know your Macros:
Calories are calories, right? WRONG! There are certain metabolic effects caused by different calories and these calories come from different sources called, Macronutrients. There are 3 primary macros: Fats, Carbs and Protein. Fats = 9 calories per 1 gram which makes it the most energy dense of the macros but they also provide many other benefits such as, reducing bad cholesterol, protecting against cardiovascular disease and even helping lose weight. Carbs and Proteins = 4 calories per 1 gram. Let’s talk protein – these dudes are comprised of amino acids and are mostly known for building muscle, but also help in many other avenues like helping create enzymes and hormones. Oh, and protein also will help you feel more satiated – which is a fancy word meaning full. Carbs are not only the main energy source for the body but also provide energy for the brain. But watch those sugary carbs because your blood sugar levels can spike and your body will release insulin, making it easier to store fat and possibly cause diabetes by becoming insulin resistant. Okay enough doom and gloom – just make sure you eat whole healthy foods and remember, you are what you eat.

Portion Size:
Make a fist…now punch yourself, because you’ve likely been ignoring portion control. Ya know that fist that just punched you? That’s about the size of your stomach and it might be able to stretch a bit, but you need to be aware of how much you’re stretching that bad boy. Are you stretching it to just the right amount like, the hot girl in your gym stretching in her yoga pants, or are your stretching it like a douche bro with ILS wearing a shirt 3 sizes too small to look bigger? Point is, be aware of how much food you’re eating. Usually dinner plates are large and it’s easy to try and fill them with food and eat it all. So, buy smaller plates, use your hand as a measuring tool and you can thank us later.

Why are you eating:
It might sound like a funny question, and you might answer it with “because i get hungry” or “to survive” and those are valid answers, but when you sit down and make a goal of a more specific reason why you’re eating I.E. Im eating to lose weight or gain muscle or build strength, you’ll be forced to figure out the amounts of total calories you require, and have the need to find out macro percentages that work best to your goal, and in the process learn what your body responds best to.

Keep it simple:
It’s easy to want to jump on the most popular nutritional dieting trends, paleo, anal digestion, intermittent fasting, IIFYM, but before you go that route, try to get into a healthy habit and routine of eating whole healthy foods, training your self discipline and understanding what different foods do and how they affect you. Now we’re not saying never to try anything new, but maybe wait till you understand this whole nutrition thing a little more first.

Meal Prep: Do it.

TDEE Calculator:

BIG, HUGE SPECIAL THANKS to these PATREON BUFF DUDES and GRRRLS who helped to make this video possible!!

Michael Weber
Rachel DaSilva
James Bissonette
Logan Vibbert
Neesh Shah
Chin Long Chan

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BUFF DUDES / Food / Nutrition

Shot & Edited by Hudson
Starring Hudson, Brandon

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  1. Agustin Ortiz

    My brain held 0% of this information need to punch myself

  2. @Salim

    I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!

  3. duc Tri

    1. Nhai thức ăn chậm vì tiết ra nhiều nước bọt, cơ thể sẽ tiêu hóa nước bọt trước khi tiêu hóa thức ăn. Nhai trong khoảng 15-20p dạ dày sẽ tiết hormone leptin báo hiệu lên não rằng bạn đã no

    2. Đảm bảo thức ăn lành mạnh, bạn là những gì bạn ăn

    3. Coi kích thước dạ dày là bằng nắm đấm, hãy ăn khoảng tầm bằng đó thui

  4. Ishaan Joshi

    I'm eating to feel good, function well and get bigger and stronger.

  5. Kajeepan Kanthasamy

    There isn't any fat loss tea or a magic pill. There are only smart dieting and training. Agoge Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  6. Moon Estoya

    I only believe in Agoge Diet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack 😀

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    Did you hear about Agoge Diet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can't thank them enough

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    I have always had problems with belly fat. After just one month of following diet plan from Agoge Diet, I can almost see my six pack. Don't wait, take your plan now!


    What meals could I use for a meal prep I don’t have a clue what I’m doing I’m just starting I need help

  10. James jefferson

    I have always thought that dieting is eating only green vegetables and drinking water. Agoge Diet proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.


    I always avoided diets because I thought I wouldn't be able to eat pizza or pancakes. Diet plan I got from Agoge Diet allows me to have cheat meals and still keep my fitness journey on track. If you don't believe me, visit their site and try it yourself.

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    I just wanted to have flat belly, so I tried fat loss plan from "Agoge Diet". Guess what? I lost my beer belly in just 30 days. Now I want a six pack 😀

  13. Mark Peterson

    I need to workout plan to regrow hair.

  14. Trysten Silver

    Dude say “make a fist”. My middle finger is barely three inches long. Lmao. Feeling cheated.

  15. FreeCandyGuy

    “Anal digestion” wait what now

  16. June Pia Cirilo

    hi buff dudes! u both are good looking! come to the Philippines


    you can still do the free 24 day shred challenge❤️❤️ link to the guide is in the description box!

  18. Jennaluvscats

    That last meal looked HEAVENLY 😍 It looked so so good 😇😇

  19. Elena Zgheib

    That zucchini dish looks amazing. I’ll definitely be cooking that dinner dish. THANK YOU

  20. Ember

    I love your ab workout videos! Also, (yes, I know this is very random) you sort of look like Kendall Jenner and Margot Robbie mixed together! 🙂

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    너무 너무 이뻐요

  22. BATAVICA🇳🇱

    Good 👍🏻
    Gym girl= Sigma girl

  23. Neetu Sandhu

    Your videos are motivation..i do my workouts while watching your videos

  24. maria belen ladd

    Hi Sophie! I have a question, I have built alot of muscles with your trainings but still have fat hanging, I drink a lot of water and try to eat lean and do a lot of cardio. What can I do with the fat left?

  25. Mia Rosales

    Just found this video! New subby! ❤️

  26. Silky Beauty

    I don’t understand why I feel sick from these healthy foods. I tried so many times to force me to eat this. As soon as there is some broccoli, rice, avocado it just make me gag. I I almost throw up.

  27. Moh Seena

    Love this playlist! Please do more of what you eat. The meals are totally easy to realise!

  28. Jvrln

    The firstime i saw you i thought its cara delevingne. Btw new sub 😘 love your video 💜✨

  29. Val Meehan

    Ullabella, these are not such healthy recipes for daily use as these contain a lot of calories, unless it is for a cheat day and one is under 25 years old, still with a lot of mitochondria in their youthful body cells, to burn all these calories! By the way, instant coffee can contain a lot of heavy metals and other impurities depending the country of origin but you never know the origin of instant coffees. I suggest you ask your boyfriend to increase your weekly budget in order to be able to buy better quality coffee and food.

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