Lean Meal Example

[kayheartgg]

EVEN looks like van dam! :D

[ellokhai]

he sounds like van dam

[The5Pizzas]

very good! Tanks man.

[hotdogswithsauce22]

okay we get that you used to have a bit of weight on you and then you leaned up. why do you feel the need to put pictures of before and after shots at the start of your videos?! your shirtless in your videos anyway we can see the change and what you look like.

[1elastik]

that fish (pangasius) is the dirtiest fish in the world,it feeds on dead things that fall to the bottom of the lake.

[007007007892]

you should wear "Affliction" shirts, they would look cool on you bro, they are MMA shirts. great vid.

[YRAJI1984]

I LIKE THE VIDEO VERY MUCH

[chuckclose1]

im a little confused brocoli is a carb right? so why the brown rice too? isnt that alot of carbs?

[Oneshotko]

@chuckclose1 No because although broccoli contains carbohydrates they are in the form of fibre which isn't digested as a carbohydrate and is instead used to aid the digestive system by keeping it healthy, aswell as helping to slow down the digestion of the protein from the fish, meaning you can eat all the broccoli you want! (Added to that it also contains a huge range of vitamins and minerals that are vital for bodily functions including boosting testosterone)

[HeavyDude69]

Show me your willy and I'll show you my meal.

[PunkyLemming]

:-) ur good at this

[96JUSTIN]

Horse meat? You probably heard Alistair Overeem say he eats horse meet when really we all know the guy took roids :P

[luimarco]

@96JUSTIN totally agree ;)

[530Mizery]

That green magnitude i see in the back bro? Love Controlled labs

[sdarms111]

Luis... you are one of the few people who posts actual examples of meals, portions etc. And I'll be honest, it looks really good.

[blackyblackblack505]

It is from Vietnam. You are not mistaken.

[CroAuslander]

Lui, what about Horse meat?

[luimarco]

@CroAuslander must be good by i love horses lol

[CroAuslander]

@luimarco I got a friend, ehm, he says hes on on roids but...obviously he is...like 20-25kg+ in less than a year. He told me he eats horse meat...is that a bit too extreme? Is it so much better than chicken breasts and tuna fish?

[luimarco]

@CroAuslander prefer chicken to be honest

[RapiDEraZeR]

pengasius is so fucking deliscious >-<

[PCAddictsLive]

Looks good #FTW

[luimarco]

@PCAddictsLive thanks mate

[xX2oscar2Xx]

Hey can u make a vid on how to make and prepare the food plz

[luimarco]

@xX2oscar2Xx Deal

[ImSuperVince]

We call cantalope Rockmelon in australia. and pangasius is catfish if im not mistaken.

[luimarco]

@ImSuperVince yes sir

[bronzesword06]

Is that brocolli steamed or raw?

[decnorthcott]

@bronzesword06 it looks raw lol but i wont be eating it like that steamed for me thanks!

[luimarco]

@bronzesword06 Raw

[johnsnips]

Looking great buddy, that looked like a pretty nice meal

[SystemsofNervous]

There you go boy! Looking cut as always.

[luimarco]

@SystemsofNervous Thanks mate

[Nkatsikanis]

inspirational bro, Im gonna stop eating lots of cheap tesco sandwiches before I go to bed.

[Dynoman9398]

Hi, i want to ask you whats the best meal after some workout?

[luimarco]

@Dynoman9398 dextrose plus whey protein

[Dynoman9398]

@luimarco thank you

[OKzs]

@luimarco

Hey man? How much? will any sugar do? What about maple syrup?

[luimarco]

@OKzs nop just High Glycemic sugar , 35 Grams of dextrose

[Mountain117]

looks delicious mate! I've lost 7kilos so far in 3 weeks, been doing your program, except I eat way less carbs and no fat, as I find my body to store the carbs and fat very easily to use it instead of fat. I eat mostly lean protein with some dark green veggies. Keep the updates up, you inspire people!

[luimarco]

@Mountain117 thanks kindly bro, am Expecting Pictures of the Progress ;)

[Bishiup]

@Mountain117 u cant completely not eat fats for it takes some fats to get rid of fats 0.0 zone :)

[Mountain117]

@Bishiup U get enough fats for fatloss for eating lean protein, atleast in my case, everybody is built differently (I have some endomorphic features). If I'll hit a plateau I'll add a bit more fats and reduce a tiny amount of protein. Im no expert though, just trying to listen to my body :)

[enjoii1337]

yo bro..you have to be careful with the pangasius..in vietnam it is a massproduction and they feed the fishes with a mix from antibiotics and normal food..sooo just heard that and saw it on in big documentation on tv....

[luimarco]

@enjoii1337 indeed ill have to check that out

[monkofdark123]

wow lui. . . you've gotten a hell of alot bigger since i first subbscribed.

[luimarco]

@monkofdark123 thanks mate, a work in progress indeed

[benfoley83]

I have noticed that you eat carbs with most of your meals, that goes against traditional lean diets that significantly reduce carb intake, yet you remain very lean, why is this?

[luimarco]

@benfoley83 my carbs are slow plus i add fibers. and i don'teat carbs after 6 pm

[AngelofHat]

Hey Lui, when you show fruits, do you eat them right before the meal ? I mean for example eat 2 oranges and then immediately your meal ? And nice dude, I just had pangasius with veggies ;)

[luimarco]

@AngelofHat yes always start with fruits

[AngelofHat]

@luimarco Why ?

[luimarco]

@AngelofHat i ll be sharing a link on facebook right now, go there

[AngelofHat]

@luimarco I don't have facebook -.-

[redweedplace]

Sometimes i wish you were my chef Lui..haha...

[luimarco]

@redweedplace lol good one

[SaugaTricks]

Lui, there's a forest on your plate!

[luimarco]

@SaugaTricks forest of fibers indeed

[ballzyification]

but as always thumb up :)

[luimarco]

@ballzyification thanks mate

[ballzyification]

sry bro i didnt comment first wasnt at home :(

[luimarco]

@ballzyification lol what the hell

[ChainBreaker01]

Can I add brown breed to my diet plan?

[luimarco]

@ChainBreaker01 of course

[Flexmeister]

do you have a lot of gas eating all that ?

[luimarco]

@Flexmeister nop. ;)

[DDFDriver]

Hey Man I heard that Pangasius is Not Good,some people told me that it can contain some Highly Dangerous Substances,and my father told me that he find about Pangasius that is not a good fish because it doesn't have some good proprierties,hmm but I think that All This Are BullShit About Pangasius,I ate Pangasius several times and I liked a lot

[luimarco]

@DDFDriver you have an article about it?

[Nicolax777]

@luimarco Bro je suis d'accord avec ce type, le pangasius est bourré de bacteries et d'autres saloperies parce qu'ils sont traites comme de la merde quand il sont pêchés. Tappes sur google pour la masse d'articles liés au pangasius.

[luimarco]

@Nicolax777 je ferrai des recherches la dessus. si c'erst vrai, ça craint ;)

[Nicolax777]

@luimarco Y'a le bon vieux thon pour le remplacer ;) - pas en conserve, le methylène de mercure peux s'accumuler dans l'organisme -

[luimarco]

@Nicolax777 le thon est pire en effet. ilest carrement toxique desormais

[DDFDriver]

@luimarco I find very much articles in my language,but I found an article about Pangasius on English,I will send you that link as a personal message,I cannot put that link on comment,it gives me error

[DDFDriver]

@luimarco a Manager from a Soccer Team from my country is intoxicated with Aluminium & Mercury,and he told at tv that he must Change His Blood,and he told that he consumed Fish,Not Very Much Sea Fruits,so maybe he consumed Pangasius,and a Doctor of an uncle of mine told that Pangasius is Toxic

[luimarco]

@DDFDriver oh boy i ll check that out

[DDFDriver]

@luimarco when I saw the pictures from this article I was shocked,I thought that is just a suspicion about Pangagius that it can contain Toxic Substances and Heavy Metals,but this article shows that the fish is kept in Highly "Shitty" Dirty Places,a picture shows that they are injecting something in the fish

[BigTimePride]

You're looking bigger and looking like you have more mass. Excellent look!

[luimarco]

@BigTimePride thanks mate

[Senchy85]

Lui How many "MAIN MEALS" do you have? and how many "Small Meals" do you have? What do you consider small Meal? Thanks man!

[luimarco]

@Senchy85 it depends if am bulking or not, now i am, check out my diet plan on facebook. link in dfescription

[Senchy85]

Man every video you POST you area BIGGGGGER man!

[luimarco]

@Senchy85 indeed am gaining more , am bulking

[Senchy85]

@luimarco Well sance you builking on my previus question How many BIg Meals are you taking?

[luimarco]

@Senchy85 now 2 plus a solid breakfast

[MrBobo9921]

lui how many calories do you consume a day?

[Senchy85]

@MrBobo9921 guy his size I would say 2500-3000 calories but not sure?

[luimarco]

@Senchy85 2300 roughly

[tylerganson]

I have a six pack and all i eat is cookies and cake and such =) my workouts are six hours long though. =( keep up the good work man.

[luimarco]

@tylerganson what sport do you do?

[tylerganson]

@luimarco

weightlifting. football. track . wrestling. swimming. snowboarding. skiing.

[playa4lyfe44]

deliciousness

[luimarco]

@playa4lyfe44 thanks sir