Bodybuilding Meal Example

[justinxpwsane]

Macros?

[Heenokul]

I swear I thought you had a chief hat on the preview image !

[hybrisss]

Wouldnt be better to take brown rice

[colbro100]

Great tip Mate. Thank you.

[xSiL3nCeD]

where are your triceps ?

[SoGreatToHaveFun]

kg is kilo grams

[SoGreatToHaveFun]

kg is kilo

[DrDisasta]

gotta hit those forearms man,

[p8chill]

wheres the fats mang?

[GedTheWino]

eat some junk food u need some size son

[rattlehead54321]

they understand that you need some salt, fats, and calories in your body to balance out the diet

[deepdiver1101]

baby arnold

[soccerkid360]

i dont believe you ate all of that not even close

[SoGreatToHaveFun]

Hi luimarco. Your meals looks very huge. I just wonder how do you maintain to get a flat stomach if you eat so big meals? And is every meal you eat that big? And how many meals do you eat each day? Please answer me.

Your body looks in very good shape.

[theleonidaz]

@SoGreatToHaveFun cause the only "big" calores were the rice and the chicken breast... the broccoli and the other veggies are barely anything.

[VanessaTexasGal]

@SoGreatToHaveFun it's mostly fiber. so it fills his stomach up without that many calories.

[SoGreatToHaveFun]

@VanessaTexasGal, but I don't believe that this guy are eating that big amount of food each meal. Because he will over stretch his stomack. You will not get a flat stomack if you eat so much food every meal. Yes you can eat 1 kg of vegetables each meal and get very little calories, but you will still over stretch your stomach. This guy is a joke lol.

[VanessaTexasGal]

@SoGreatToHaveFun not really. We don't absorb fiber. So you could probably get bloated from it for a short while, but after you poop it out, you'll still have a flat stomach. No excess calories = no weight gain. I eat 5 times a day, and I have a huge bowl of vegetables with every meal. My stomach stays flat all year round :) In addition, fiber actually clears out your colon, so that you'll have even less food in your body.

[LegitFitness]

@SoGreatToHaveFun He cleary explained that it may look like a big meal, But its low in calories.

[casbah1982]

@SoGreatToHaveFun There is likely more calories in the sugary scoop of BBQ sauce than the veggies and rice combined. To avoid those excess calories, use balsamic vinegar or salsa instead.

[MultiMan120]

@SoGreatToHaveFun He must burn alot of fat, and break down alot of muscle during his workouts.

[weepaul666]

@SoGreatToHaveFun take away all the veg and it's just chicken and rice. you wont gain any calories from veg remember

[SoGreatToHaveFun]

@weepaul666. I know this meal has low calories. I just wonder if a big meal like that can over stretch your stomack. Yes its low calories and low fat, but that will not help if your stomack is over stretched. But it probably dont damage your stomack to eat such a big meal. As I see from all these answers to me.

(Sorry my english)

[thebounc100]

@SoGreatToHaveFun Theres not su much calories in green veges , theres about 1 cup of rices so about 300 calories and 250g of chiken so thers about 700 calories in this meal and probably not much fat ! so this isnt a big meal

[dkzjesse]

@SoGreatToHaveFun this meal has nu more than 600 kcals mate. eat smart. and you can eat alot of food :)

[instantnoodler1]

THANKS! Your videos will be helping me out a lot, thanks again for the numerous meal examples.

[FLStudioBBuild3r]

white rice?! OR maybe this is a "post-workout" meal?

[kayswiss97]

did you....colour your beard...and moustache..?

[Bademester]

Look at this guy - he knows what he's is doing

Great video!

[emann43]

why so many random haters? lui is fking ripped and probably strong as hell. the muscle development you see is his genetics at this point.

Great meal example!

[InteractiveWelness]

I think hes done a great job putting on size for a lean dude! and this meal is awesome! even more so if your new to this life style and dont really know what to eat!

And for you PPL going on about roids and diet like you know any thing!!!!! If you think you will get HUGE by just sticking a needle in your ass your a fucking dummy! bottom line ;p

This guy eats and trains like a animal! thats how hes done it! But we love you haters that how we know we do better then the rest of you =p

[deputy1040]

where is the bodybuilder???

[xBushidoBrown]

insect chest like a 11 year old

[HjallisY2k]

skinny shit

[TheSherif209]

Hey friend what kind of test are you on? Do you take primo or tren on top of your test?

[hT0theiZZ0]

I'd say that meal has at most, 800 calories. Vegetables don't have much calories.

[88riddlemethis]

@hT0theiZZ0 More like 400 - 500. Chicken breast only has 100 a piece, the rice 150 a cup and veggies 25 a cup.

[763Enigma763]

i though this was sheamus from wwe lol

[anthoo47]

Weird body...

[yertybert]

guys that is barely 500 cals. starvation victims are fed more than that in a day.

[IGETMoneyGwapSkrilla]

white rice try going brown if its white its not right

[InteractiveWelness]

@IGETMoneyGwapSkrilla - have you ever looked at the gi scale for the diff??? theres pretty much no diff in white to brown rice same with bread....

[drewmuscle95]

GREAT VIDEO!

[HULKMANEC]

holy shit,you eat like elephant,thats what i dont eat in one whole day

[SeanCPT]

i thought you were wearing a chef hat for a second there :P great meal thought lui

[Cavar21]

why the fuck are you wearing those gay caps...

[drewmuscle95]

@Cavar21 cuz the ufc is beast. Go GSP!!!!

[tumbleboys]

tekno viking

[mrzazzaable]

is this guy taking roids? if so il forget this diet

[HiMediai]

@mrzazzaable hes not.

[chevelle1258]

@mrzazzaable No i don't think he is on roids. If he was on roids he would be sooo much bigger. He also has atleast 1 video of the negative roids and it think its the featured one on his channel homepage.

[KiLLxDoZeR]

how do you eat that much your not even that heavy im like 210 eat half of that lol

[mirrorpiece]

Where does everyone get they're freaking money for all that expensive food? I can get enough protein for my own weight but alot of protein comes from things like beans, soy milk and stuff like that. I do eat chicken or fish everyday for a good 30, 40 grams of protein but how can someone afford high-quality protein like eggs, cottage cheese or meat in every damn meal:O

[ASUNDAR83]

this guys fat

[Rainboable]

@ASUNDAR83 <----- that guy is jelous.

[ftwsibbaftw]

What do you mean with a cup off brown rice what's the equivalent of that in grams?

[2010SuperSportsfan]

SHIT ITS SHEAMUS!

[xtoneloke2x]

keep up the good work!

[scubadope]

You'd be bigger and leaner if you included some healthy fats in that diet

[VillalobosC9]

I know genetics have to do with this but Luimarco has small forearms :/

[TheRogueMonk]

LOUI do you eat chiken meat everyday? i wonder if its dangerous to eat 2 chiken brests everyday

[napischu]

@TheRogueMonk It's only dangerous for the chicken.

[tapoutkid19]

@TheRogueMonk chicken dangerous to eat? are you fucking stupid? its lean, healthy fucking meat, what would be so "dangerous" about it? if your worried about dangers, go inject some testosterone into your ballllls.

[TheRogueMonk]

@tapoutkid19 gaut disease is associated with it.. search it ...

[0ddzZz]

@tapoutkid19 Hm, maybe because the animals are injected with growth hormones before they are killed? Unless you get the free range organic meats, and eat in moderation, then no, it's not healthy. You obviously don't realize how hard it is on your body to digest all that meat and protein. :P

[csbfhalocrysis]

what you guys think are the best "bodybuilder foods" for poor people? :D im studying and dont have money to eat like this.. ive done alot of mincemeat with beans and whole wheat pasta, dark rice etc...

[gnredbull]

@csbfhalocrysis

Google 20 gym foods and it'll be the first link that comes up.

Whole eggs, salmon, red meat, olive oil, green tea, broccoli, etc. Don't make the mistake I did though and only stick to that list and the few other ideas you have. I lost appetite for a lot of good foods cuz i ate them too much, too often.

As a general rule, don't consume the same food within a 48 hour period. Mix things up.

[gnredbull]

@csbfhalocrysis

oh and you have to accept that eating right is going to cost you a lot of money. I literally blow the vast majority of my money on my supreme diet. Find a way to get more money, you can't take shortcuts when it comes to stuff like this. What you put in to your body is what you get out of it.

I'm sure your parents or other relatives wouldn't mind helping you out when you tell them it's because you want to make a lifestyle change in terms of healthy eating.

[csbfhalocrysis]

@gnredbull well i usually cook hell of a lot the same food at once for the lowest price..

so thats a fail number 1 and i have to study 2 more years with min incomes which will be fail number 2.. i could use the shortcut now :D

[InteractiveWelness]

@csbfhalocrysis - me too buddy!  Keep up your hard work!

[TheOrangeNinjaTurtle]

Somebody mail me food I'm starving to death D;

[HLam1995]

You look real small in this compared to your physique now. Real cool how much the body can transform with just over 9 months of consistant training. this really motivates me to go harder on the gym

[nickmanning4prez]

i never see any healthy fats Lui, how come?

[MrInternetDude]

Your like a troll

[Italkfitness]

hahahaha u crack me up man... i like the vids go check mine out people an subscribe ill take u through my day..

[muscleman351]

oh shit, i always thought tomatoes were a vegetable.

[AqualimitedX1]

look at those biceps man.. damn....thanks for video btw!

[Tarsilalisrat]

Hello, where is your accent from?

[ZPGaming]

I wanna gain muscle but to be totally honest with you, I wanna eat whatever I want so if that means not reaching my fullest potential, that's fine. ;D

[TheEgyptianOne]

@CASAREZOVOXO1 calling people ugly from their computers just proves that ur a ugly loser lol

[ediot6969]

If u want to have hard lean muscles like so....., funny as hell.

[sylvial1985]

do you have a personal sex video i can watch?

[larful123]

Body dont fit da face

[TheEgyptianOne]

@larful123 i think its because he needs to workout his traps and neck because is neck it to thin for his body hence making his face dont fit on his body but its easy he can do shrugs and that will thicken his neck up and will be more balanced

[ExotiiqueBeautiii]

Sounds like the Arnold.

[MaxCheesy]

I subbed. I'm 15 and can't buy and eat those meals everyday. I just have eggs and eat unhealthy Asian food every couple days my family cooks. Help what are cheap bodybuilding meals

[MyDogEatsDudu]

@MaxCheesy I feel ya. Get somekind of job. Im 16 I work on houses and have my own business

[69schil]

Can you make a video of you FARTING ?

[Rotarrius]

Awesome so u eat this 3 times a day? And protein shake once?

[eissetan]

TOE-MA-TOE

[mimimarcus]

I love his accent! and his eyes XDD

[mazehofesh]

I'm hungry god dammit

[TopL4m3r]

how can you eat raw brocc, what about bacteria?

[massnerder1]

@TopL4m3r bacteria ..really,,,,,,,,,,,,,,,

[asor001]

Tomaaaato lol

[94981745]

That only lasts you 3 hours??? Christ that would last me all day

[PAathletics]

skinny neck

[riceboy287]

your pec keeps twitching XD

[jaxblade07]

I can only imagine how your trips to the bathroom are

[tricepsish]

just a question. Is body-building meals expensive?

[Maksbhai]

YEAH DUDE IT IS

[tricepsish]

@Maksbhai cbf

[Maksbhai]

???

[tricepsish]

@Maksbhai the price and the effort

[tricepsish]

@Maksbhai I am onl;y 17 so for the moment I will concentrate on mass. I have already gained about 6 kg this year so yeah... Obviously I will stay away form junk foods and white bread but I like eating alot.

[Maksbhai]

as far as you stay away from junk food it is all right to eat alot, you are young you need to eat well, cheers!!

[tricepsish]

@Maksbhai thanks 

[tricepsish]

mmmm. Beans are good

[dddserb]

So, you don't do protein shakes/other supplements? If so, then you re my type of fella! That's what I do actually! It is hard to keep up, but CERTAINLY doable!

[baconstrips31]

do more of these videos man it is always good to get ideas

[2014PimpDaddy]

I love you man. no homo doe:)

[SuperDunGoofed]

Ugh, I wish my mom made stuff like this. It looks so filling yet, so low on calories. dowant.jpg

[wtaua1]

im hungry after wathcing that video lol

[TheGhostOperative]

what about sausages? sometimes i dont have time to cook. so i basically just eat sausages instead of chicken. not frankfurter sausages tho. i normally eat the big ones. but when i put em in microwave, some liquid drips out * i throw it away coz i thought it's fat* but i m not so sure if theyr the same as eating chicken and beef. :(( plz elaborate on that. and what about frankfurters? they taste rubbery to me, dont really taste like protein.

[Naqui330]

thats called an healthy food =)

[basketboy8991]

QUESTION: DO you eat 6 or 3 meals per day?

[omguregood]

i can eat whatever the FUCK i wanna eat!

[off3r]

@omguregood haha hodgetwins

[hayzuz3]

u should work on your core a little more. it loooks unproportional to ur body.

[provostg]

Wouldn't brown rice be better?

[poracc]

how many grams of fat and protein are in chicken breasts? Of coarse I googled for it and found a lot of info, but I am never sure if it means 100g of chicken breast before or after frying (theres difference). And can I fry them in vegeteble oil? Can't eat it cooked, it tastes way too bad.

[Tagerh]

@poracc if its just a normal chicken breast (not braided or anything), its usully 25-30 g of protein per breast peice, or at least that i have (dont know how many grams tho), and low fats, usually less than 3 grams. Btw i'd use extra virgin olive oil :)

[sweetesthoney29292]

I love ur accent :3

[hopkins189]

Man i just sub'd, by far the best videos on YT for meal's and workin out man, great job

[pakielite]

Hey bro, can you please send me your whole meal system?

[branman57]

how did you get your lats so big??

[xplex2]

What suppliements do you have in the backround?

[ironadio]

i eat about 4 fruits / daY!

[QuakeLiveDemo]

salts are not good for muscles???? or to much salts?

[rockcityaudio]

Very good looking guy,you should be very proud dont listen to the haters!there usually fat and ugly!Lol.

[CallMeUncleTony]

How come you don't eat any fats... that's not good for you

[bigchicken24]

@luimarcoWhat country are you from? and is it Quebec, Canada?

[Nkatsikanis]

Do you steam your broccoli?

[luimarco]

@Nkatsikanis raw

[Nkatsikanis]

@luimarco yikes, u should boil for at least 30 secs dude, help release goodness

[ihateyaacov]

@luimarco RAW BROCCOLI????

[luis14chelsea]

@luimarco when is raw taste like shit but steam taste awsome

[riceboy287]

@luimarco if you steam just not enough you can keep most nutrients and its easier to digest :)

[whole27]

@luimarco thanks for the vid!

[dapenafit]

you sound like Jean Claude Van Damme,that's awesome lol.keep the videos coming

[Slaterking2010]

What a big meal. How many calories and protein does it have?

[luimarco]

@Slaterking2010 looks big but fibers have no calories . it must have roughly 550 cal max

[Slaterking2010]

@luimarco wow, i got to get me some veg on the plate, even though most of my meals consist of veg just not as much as what yours has.

[RussX5Z]

Lui do you eat brown rice? Because I heard that most health fitness people recommend it because they say it's better than white rice because of the white rice being associated with refined starch like white flour. Anyhow I know you eat well and you're a pro and partially because of your good genetics.

[WTFDidYouSay2me]

@RussX5Z thats true, stick to brown rice, sweet potatoes over white, and regardelss of what he says dont eat bagels. white rice, and white potatoes are good post workout which cause an insulin spike to send the nutrients to your muscles faster. idk how many videos you've watched of this guy, but he's pretty much an idiot how posts these videos to feed his own ego lol

[xxcdemon08]

ay yo lui you should auditon for the next season of spartacus we think it would be pretty badass if you played a gladiator haha

[masterded101]

thanks man , for posting videos like these that help people be better

personally

im into body building not close to where you are

but im on it know have an idea of have a healthy meal should be

thanks once again

keep rockin 

[tigerspartan06]

i think one person missed the "like" button.. lol

[rotzlo]

can i ignore the fat in meals when my body doesnt build fat ressources? because i can eat 1month mcdonalds only and i wouldnt get 1pound more weight or fat into my body.

[SaugaTricks]

I know it's a fruit but I hate hearing it cuz it tastes so bad.

[calsmail]

i love your meal examples. they look like a LOT of food! would sushi be a good or bad food for trying to stay fit?

[SaugaTricks]

@calsmail Sushi is high in carbs and sodium depending on how you eat it. Personally I like to stick to sashimi since its just fish without all the other fluff and that keeps the sodium at a minimum but even that is high in fat.

Go for leaner meat like turkey/chicken breast as well as the occasional grilled fish (2x/week).

[theunlistedmuffin123]

when was the last time you ate fastfood? like mcdonalds

[TheUncutAngel]

you look like you just saw a hilarious joke or something lol. u were smiling the whole time

[dvdmclean1980]

If you want to eat that much it definitely can't hurt, but the human body can only digest 30-35 grams of protein per meal/every 2-3 hours. So any protein above is a waste. One chicken breast would be fine for the average bodybuilder. If you're Jay Cutler, maybe 2, but again anything going over 35 is a waste. What you should do is have the second chicken breast (with a little carb side) about 1.5-2 hours after. Then an hour after have a full meal and repeat pattern until bedtime. That's the best

[blackyblackblack505]

That meal looks pretty big. I heard that it was best to consume 6-8 small meals a day to increase metabolism.

[Mozzzole]

these are very good videos, could you also please do more breakfast examples ( and maybe for lunch to) videos

[Arajack]

LUI MY PRBLEM THAT I LOVE MY MEALS SALTY , BUT U DONT USE SALT AT ALL ? PLUS Y NOT BROWN RICE?

AND I NOTICED U DONT EAT SMASHED POTATO , WHY ?

[TlalocChak]

Perfect meal

[Senchy85]

Hi Lui, If we are eating 5 meals a day... Do our meals need to be all like that or just 3 big meals and then 2 small like some fruit or something... to better understand I am not sure if I know whats the main meal and whats not if you can explain that in few sentences! thanks man...

[BigTimePride]

That looks like a good tasting meal as well as clean

[litham1969]

Thanks, bonne ap !

[djjireh]

dude you must smile for a change!! Dont look so mean and grumpy...LOL

[tylertyler82]

Can you eat rice for dinner?

[redweedplace]

That looks like alot.. maybe it's time i increase my portion.. Thanks as always Lui..

[neopc14]

2 questions Lui.

1. 2 Chicken breasts? I thought 1 is enough.

2. How long will does it take for muscles to break down? Say due to office work for a month, you ain't have time to workout throughout. Or maybe just a whole week without workout. Meals remain healthy. Will one become weaker?