Meal 5 (postworkout) and macro tracking

[0nly4theweak]

strong shirt was too strong

[LiftingForLife]

@0nly4theweak LOL!

[rjp9871]

nevermind eating that much dont you feel like a bloated fatass the whole time? (not saying youre fat). when i eat half that much i feel horrible and im only 20lbs less than u

[RewinD2YuGioH]

Is that healthy what you're eating? cinnamon rolls and pizza??

[rjp9871]

nvm watched the rest

[rjp9871]

just curious why you eat so many calories? im not sure of your metabolism and calorie expenditure but that seems like a lot

[BloodDrunkBodom]

Eating 5000-6000 calories a day is ridiculous for someone of your size. You would be able to get away with 3500- 4000 tops. But i cant get past why you don't have your post workout meal asap after your workout, which is when it is needed. You're just starving your body when you finish.

[LiftingForLife]

@BloodDrunkBodom lol the body doesn't need anything immediately after training... I suggest you watch my other videos.

[GusMartin2]

@BloodDrunkBodom I also bet your one of those kids who if they dont eat a meal for 5 hours they think there going catabolic. lol

[dieselpro111]

hi guys i just started watching phils videos. Now i was trainned to eat about 6 meal (small-medium) size. but this guy eats like shit no complex and a whole pizza :| should i take anything he is sayiing serious?

[MrEmpadao]

6000kcal :o i think Jay cutler eats that number of kcal per day, and is much bigger, so im confused :S pls anser me

[craKeNS]

I have a question Ian, how many real calories, protein and fat has 100grams of chicken breast? In my spanish calorie calculator 100grams of chicken breast = 114 calories, 2,60 fats and 21,20 protein

[je187u]

Can i use white bread in my post workout whey shake to make a good bulking shake or should i use a banana , I DON'T WANT TO USE DEXTROSE ?

[NextBigBodyBuilder]

hahahahahahahahah Soo..... UM O FEEL aSLEEP YO

[nnnnnnnnnnnnnn12345]

@liftingforlife where you wearing a tie to brah?

[BBBHHH2009]

Bro, do you find you're hungry enough to eat all those cals? Is it a struggle to ingest all of that food? Just wondering. Some days I think Ive eaten way more than I should have and I'm only pushing 3500 on those days.

[LiftingForLife]

@BBBHHH2009 Nah it's not too difficult sir.

[MrlovaBhalla]

See the differrence in results,man . Why else ? You cant predict results without testing.

[MrlovaBhalla]

You should do an experiment. Follow ur eating for six weeks. Then follow bro science for six weeks.

[LiftingForLife]

@MrlovaBhalla Why? All that would do is waste a lot of money and time, and make my diet more boring.

[angryguywalking911]

So why again do you take dextrose and hydrowhey post-workout?

Inb4 easy calories/my friend gave it to me, lol. How about telling the real reason.

[LiftingForLife]

@angryguywalking911 That is the real reason...?

[Berisoo]

@LiftingForLife dude just egnore the comments don't reply. That's pros dude ignore and try to improve.

[Mo2Smoke]

You are getting too many calories from carbs that's for sure. 40% 40% 20% or 40 30 30 is the best diet. science proves that the body is not meant to digest that many carbs on a daily bases. Look at our ancestors, they didn't have access to carbs, but hunted animals. Second, white rice and pasta on a daily basis is just too much, it will create internal inflammation in your body man. you need to increase your fruits and veggies, the best source of carbs. Stay away from Gatorade, bad stuff.

[LiftingForLife]

@Mo2Smoke Broscience overload!!!111

[WhatTheFuckIsUpDoe]

@Mo2Smoke LMFAOOOO internal inflammation

[Mo2Smoke]

you need to reconsider your diet dude...

[LiftingForLife]

@Mo2Smoke lol. Please explain.

[Beud]

THUMBS UP for WHEY Protein and Gatorade as POSTWORKOUT!!!

[AtoZyzzyva]

I can't wait to see the results of this diet on your body.

Will you do update videos in terms of weight, strength, body fat etc?

[MahmoudDurrahFan]

After watching all meals spread out to your day.

Do you snack on fruits in between meals? How do you do?

[the1cooljay]

You said you haven't pf.."gained weight with a 6000 cal diet lately,so that is working for you." So you are just "maintaining" your current weight as your goal? Just wondering.

[5pecialist]

Can u suggest some natural metabolism boosting foods?

[DrMedicineManMD]

Why are you always in dress clothes? Just wondering.

[LiftingForLife]

@DrMedicineManMD debates/lectures

[oconred]

got anymore chest workouts coming soon?

[Rgb52592]

Hey Ian, looking stronger! Would you make a video on your favorite protein powders?

[Daavisonfire]

Do you add 500 calories everytime you gain 1 pound? I'm confused :P Currently at 4080 calories and 186 pounds

[Daavisonfire]

Flexforall2

[talon4wd]

myfitnesspal does this for you (add macros) and may be another option that resembles your spreadsheet.

[4chanfit]

>dextrose

and there I was thinking you were an anti-broscientist

[LiftingForLife]

@4chanfit Did you even listen to what I said about that?

[4chanfit]

@LiftingForLife yes?

[LiftingForLife]

@4chanfit A moderate amount of simple carbs pre-workout does improve performance. That isn't broscience lol

[JamesOliverHobbs]

Optimum nutrition FTW!

[maakmegekmaakmegek]

I also approve, you really should check out LeanGeans. Would be great to hear your opinion about it (:

[frosti0408]

you should do a video on how to set up that macro counting on googledoc

[AtoZyzzyva]

@frosti0408

Use MyFitnessPal, does everything for you. All you have to do is know the foods and the amounts.

[Stillzmatic]

you are great with tutorials and explaining things, want to make a how to tie a tie video? ive been struggling with that but i need to get it right for work.

[MrPapa008]

nice to see you are eating yummy. How did you figure out that you had to eat a lot more that a regular person of your size ? cause most people if they eat that much food would blow up

[IHACKER316]

Great video - Nice T shirt and your getting bigger nice arms - your doing awesome

[angryguywalking911]

May I ask what you trained, sir ~~~~~

[badkarma1043]

how do you calculate how many cals you need to meet your energy needs? why do you need so many cals just for lifting intensely for an hour?

[DopeShredster]

How much have you experimented with your macro ratios? I think you would make better gains if you lowered fat a bit and increased carbs

[LiftingForLife]

@DopeShredster On what do you base that statement?

[DopeShredster]

@LiftingForLife Fat blunts your body's insulin response and a higher insulin release will lead to more recovery and growth. I try to keep my fat intake low around my workouts and higher at other times of the day.

Also higher carbs will provide your body with more glucose which is the body's preffered source of energy.

Have you experimented with your macro ratios?

[LiftingForLife]

@DopeShredster 1. Fat doesn't blunt insulin response at all, have you looked at the Insulin Index values for ice cream?

2. Insulin does not = more recovery and growth, and even if it did, protein would elevate insulin just fine on its own.

3. I eat 750-850g of carbs per day. Do you think I'm lacking blood glucose?

[Mr8000D]

@DopeShredster Strong Broscience.. I haven't been following a strict diet plan for 6 months and I have actually seen greater strength increases due to workout knowledge and accurate marconutrient tracking. Sometimes I end up having to eat about 2300 calories at 8 pm because I am busy during the day/not really hungry. U MaD?

[DopeShredster]

@Mr8000D What exactly did I say that was Broscience? My arguement is based on trying to gain muscle while limiting bodyfat.

[CertifiedHustler68]

i can see that you're getting bigger  keep it up

[luis14chelsea]

notebook and a pencil eat as i go and go as i eat

[abcdrcill1]

p.s. in defense of Scooby, his main claim is that cardio doesn't burn muscle in regards to that study (I think you would agree with that).

[abcdrcill1]

what do you think about Scooby1961's claim that you can gain muscle and lose fat at the same time, particularly in light of the research study he cites regarding ultra-runners?

[ClassicContent]

You should check out LeanGains. And the Book Eat Stop Eat, read every single blog post and the book in the last few days - I really think you would enjoy it and you may change a lot of your methods.

[LiftingForLife]

@ClassicContent Nah, I wouldn't.

[MasterTheFear]

A video on proven supplements would be cool. I've learned about beta alanine and citrulline malate from your vids and it would be helpful if you went a bit more in depth on which supps actually work, what they do, which are best value, etc.

[SkyeKingdoM]

@MasterTheFear fish oil creatine mono beta alanine whey

[Rhoryborealis]

you know I think you're the only person to actually upload every meal for the day successfully... I remember barthell tried it and failed after his first meal. Great Stuff as always sir!

[aaronothepea]

This is interesting. Thanks Ian, keep it up.

[Cornbreadddd]

Why are you eating such dirty food? I realize you're trying to bulk....but they're so many simple carbs and empty calories in those foods, some bad fats too, and the ratio of all that to the protein in those foods by no means does eating that any form of justice.

[LiftingForLife]

@Cornbreadddd Everything you said was wrong lol, end of story.

[Cornbreadddd]

@LiftingForLife I truly don't believe that anything I said was wrong. But if you can prove that "everything I said is wrong" then I'll stand corrected. You're always about facts, research, etc....So I'm just curious, by what logic do you find me to be incorrect in stating that those foods are high in simple carbs, bad fats, and low in protein with respect to those bad carbs and fats?

[LiftingForLife]

@Cornbreadddd 1. All carbs become glucose.

2. The only "bad" fats are trans fats, and I eat next to none of those.

3. I get over 300g of protein daily.

4. The only difference between a "good" and a "bad" food is how much of it you eat.

[keironewoodgate]

@LiftingForLife This!

[MasterDebator809]

@LiftingForLife The only "bad" fats are trans fats??? U do know that saturated fats are metabolized almost exactly the same as trans fats, right? The only difference is that trans fats are essentially synthetically saturated fats. If you wanna raise your HDL levels you should cut back on saturated fats too, cause both of them can cause coronary risk...

[LiftingForLife]

@MasterDebator809 That is completely incorrect. Saturated fat intake increases LDL AND HDL. Please at least TRY to educate yourself before spewing nonsense on my videos.

[SkyeKingdoM]

@Cornbreadddd there is no such thing as a 'dirty' food

[Liftfforglory211]

@Cornbreadddd As long as you hit your daily macro nutrient, micro nutrient and caloric needs for the day body composition wont be any different then if you ate so called "clean foods".

[Siedlerdeo]

@Cornbreadddd Explain "Empty Carb"

I dare you

[AngelEyesC4]

@Siedlerdeo he never said empty card. he said simple. nice try.

[AngelEyesC4]

@Siedlerdeo carb*

[Farve4ever589]

@Cornbreadddd Watch his vid on clean and dirty foods. A calorie equals a calorie.

[keironewoodgate]

@Cornbreadddd lol 'dirty' foods. seriously this is 2012, do people STILL think the G.I index matters even when its been factually proven it doesnt. All that matter is overall macros my friend. Hit up Alan Aragon, one of the best nutrional experts there is for no bullshit facts.

This kid is good too, but i dont think 5000cals is far too much.

[dgwear69]

@Cornbreadddd because he actually knows how the body works other than a standard broscience protocol.

[walshy0001]

@Cornbreadddd

I'm amazed at how many people liked your comment, considering how stupid and wrong it is.

[dontbescaredhommie]

@Cornbreadddd strong username to post ratio.

[SwoleOnCoffee]

What scale do you use?

[MriBackup]

I got all my macros in one meal today

[lalalaina4life]

your spread sheet looks like the ones by Anthony Ellis

[666janeair]

I fucking lol at people saying that an adult active male should eat 2000 calories. This is what active women eat to maintain, not men.

[PumpDunz]

Damn, one tasty post workout meal! How much trans fat in the reduced fat Pills rolls Ian? You mentioned that you stay away from this brand because of excessive Trans fat in a different vid.

[LiftingForLife]

@PumpDunz Less than 2g total. Not worth worrying about as long as it isn't something I do regularly.

[Deckard571]

6100 calories....how much do you weigh?

[LiftingForLife]

@Deckard571 200 pounds.

[Deckard571]

@LiftingForLife amazed at your energy requirements, I would be heavier and am bulking on a 4000-4500 calorie diet - that covers daily cycling, a strength routine and weekly football

[SuperProtectedmode]

@LiftingForLife you dont like using myfitnesspal ??

[RaiBok]

love your videos. please never stop making them

[CIarKent]

6,000??? isn't a normal adult man supposed to eat around 2000 calories?

[Resentful1]

How much do you spend on food a week?

[nickmanning4prez]

can you post that excel template you use to track your macros? that looks awesome. please :)

[nickmanning4prez]

how bout a video on sleep and muscle building?

[lachrise83]

ian, i cant wait til you start your cutting phase. Gonna be interessting to se what your diet will be like then and how your progress will be. sorry for my bad english

[dirkplummer]

You are getting so big, sike

[brandoncrack17]

I use apps like My Fitness Pal or Lose It on smartphones (droids) to track foods. Works great because within the app, you can scan the barcode on food packages and the Cal's,protiens, carbs and fats will be entered automatically

[NwodAFoMetsys1118]

Ian, how do you stomach so many calories?!

[AlpineIcon600]

Again Ian im curious. Why do you say you have fun with your post workout. Its been in my experience and pretty much everyone would agree that post workout is the most important meal. Even if your other meals are in check. So im not nutrition expert but i feel like eating how you are eating for your post workout are actually kiling/preventing your gains from reaching maximum potential.

[LiftingForLife]

@AlpineIcon600 Please explain your logic behind that belief. I think you'll find yourself unable to do so.

[AlpineIcon600]

@LiftingForLife need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive,leads torapid repair of the muscle tissue. However they must be "good" carbohydrates. whole foods of course.Carbs from pasta for example will be better than carbs from cinnamon rolls due to the extra "junk" from rolls

[LiftingForLife]

@AlpineIcon600 1. You don't need carbs to stimulate insulin secretion.

2. Glycogen depletion is not a significant concern for bodybuilders.

3. All carbs become glucose. Stop using words like "good" and "junk" to describe foods.

[AlpineIcon600]

@LiftingForLife by good i meant whole foods and by junk i meant the uneeded sugars and fats that are associated with bad foods. And sorry but thats how most people associate food. Foods such as meats,pastas,potatos.etc=good

chips candy etc=junk

[LiftingForLife]

@AlpineIcon600 How are they "unneeded"? I find then very useful.

[AlpineIcon600]

@LiftingForLife in reality all a cinnamon roll is is fried dough and cinnamon idk the true ingredients to make it lol but i feel you would make better gains even more energy if you will eating foods similar to the rest of your meals instead of what most people classify as junk food. to me personally all i see pizza and cinnamon rolls as are quick fast digesting food products that really only provide calories and carbs and wont actually sustain you throughout the day since they are fast digestin

[Siedlerdeo]

@AlpineIcon600 I think you need to back down on the judging heres why;

He personaly needs 5-6k kcal a day, so filling it out with pizza or "junk" food doesnt really matter, beocuse he doesnt have to struggle with the added shit in those that we do.

I'm 6'5 220p and I eat 2500 and gaining weight, that's the diffrence you see.

[Siedlerdeo]

@LiftingForLife Fucking love the Yin Yang, he is using brosience, it sounds good, but when you speak, it sounds like brosience, this is why We love your chanel!

[MusixPro4u]

@AlpineIcon600 wow. that much bro science in one post is actually a rare sight.

[BPlested]

@AlpineIcon600@LiftingForLife lol is he killing/preventing his gains because his meal isn't "clean" and those cinnamon buns are going right to his thighs? lol

[Bingbongchingchog]

@AlpineIcon600 You're emitting a strong odor of luimarco. There is no need for your bro science bs here my friend.

[happy402]

what do you think about milk? I always here its bad. I love drinking milk and i fit it into my marco. What are your thoughts?

[LiftingForLife]

@happy402 It's fine.

[omreg123]

never mind you answered it in your video

[omreg123]

why do you eat so many calories a day? I was under the impression your just doing a body building routine.

[RobotechXB9R]

Jesus man, do you sleep? Mirin.

[Rencity01]

Fap fap fap

[Jcronindream]

You mix gatorade with whey....shit would make me gag

[UpalKashey]

does it matter if its dextrose or not so much? or it a personal thing where it gives u energy?

[JustClickPhoto]

So this is like a dirty bulking section?? good stuff

[taskmasterblaster]

@JustClickPhoto Arrrgh now I see why Ian is gets so frustrated. There is bulking, or cutting. There is no "dirty bulking" because there are no "dirty" foods. The only way to bulk, eating nothing but chicken breasts, is on roids, which to me is as dirty as it comes. Normal people have to eat a lot of everything to gain muscle.

[SK8AZEVERYDAY]

nice shirt man;) this is Austen Howell from NBB btw.

[arextwo]

How much do you weigh Ian??

[LiftingForLife]

@arextwo ~200 pounds

[mistryman3893]

do u suggest that people creatine load at the beginning of a cycle or is it nonsense?

[LiftingForLife]

@mistryman3893 I did a video on it! It's nonsense.

[FacelessProjects]

I do exactly the same thing to track macros.

[Air2dig24]

Over 6000 calories!!

[TheFreshbum]

Seriously, I don't see any reason why you shouldn't be huge in about a year or so. Very good diet and great workout routine...if you stick to it, it will pay off.

[xWMxDixy]

As much as I like the twins, I'm coming around to the whole IIFYM thing. Been using it for the last couple of days.... Feeling good without the feeling of cheating, good stuff.

[fantscheck]

why don't you just use "myfitnesspal" ? its a great app to track your macros and it's much fast. not that this would be somehow complicated, but you woudn't have to delete the info each time etc, so i ultimately would help you save time.

[TheExtremeFitness]

Great series of video's Ian.

[LiftingForLife]

@TheExtremeFitness Thanks!

[teawesome]

Do you use Creatine as well as Whey, or just one or the other?

[LiftingForLife]

@teawesome Both. 5g of creatine monohydrate per day.

[annarbor84]

@LiftingForLife

5g of Creatine monohydrate per pound or total for the day? Also if you could do a video sometime on best bang for your buck whey that would be great! As some of that is just so ridiculously high priced. Great vid as always keep them coming!

[LiftingForLife]

@annarbor84 5g/day. Sure, I could do that.