12 Must Have Foods For Gaining Size | Evan Centopani
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Here are Pro bodybuilder Evan Centopani's top 12 favorite mass-building foods. Use the list as a starting point as you discover the foods that give you the results you want.
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When it comes to gaining size, I don't prioritize any one macronutrient over another or consume any of them in significantly greater quantities than the next. Carbohydrates, proteins, and fats are all crucial for putting on mass. There are many bodybuilding foods that can satisfy your macronutrient and calorie requirements, but I recommend focusing on these 12.
What may sound good in theory doesn't always work best in application-and could cost you gains. For example, traditional wisdom held that bodybuilders should skip the white rice and eat brown rice, shy away from white potatoes in favor of yams, and eat egg whites instead of whole eggs to avoid the cholesterol; however, anyone who has ever eaten for maximum size will tell you that brown rice can fill you up too much, eating too many yams can give you gas and make you bloated, and avoiding egg yolks and going for the whites is like throwing away a barbell but keeping the plates.
| Beef |
Red meat has always been hailed as the king of muscle-building foods, and that isn't wrong. Beef is rich in creatine, B-vitamins, and saturated fats, so you may wonder why you shouldn't just supplement with lean proteins, take some creatine, rely on the B-vitamins in your multi, and call it a day. From my experience with eating red meat on a daily basis, I can tell you that I'm bigger, stronger, and fuller than when I don't. It just works.
Whole Eggs
It's unfortunate that we're still undoing the stigma around eggs that popped up in the 1980s. People claimed that whole eggs, because of their high cholesterol content, should be severely limited or scrapped altogether in favor of egg whites. This was terrible advice.
Chicken
Chicken is a mainstay in nearly every bodybuilder's diet, and for good reason. Compared to all other protein sources, it is easily the most economical. You can still find chicken breast on sale for around $2 per pound. It may not be as easy on the digestive system as lean fish, but it's certainly easier to digest than beef and at a fraction of the price. Also, as you're probably well aware, chicken breast is almost all protein and very little fat, yet it still tastes decent and lends itself to a variety of preparations.
Fish
While fish may lack the hardcore and somewhat legendary muscle-building status that red meat has, it can be a powerhouse when used properly. The one thing that each and every one of us will eventually come to terms with in our attempts to build the maximum amount of muscle is that we can only eat so much damn food. At some point, our aspirations will demand that we eat more. That sounds great, until eating more begins to feel nauseating and impossible.
White Rice
Conventional wisdom says to eat brown rice because it has more fiber and vitamins. I think that's all crap. Most carbohydrates are a poor source of vitamins and minerals compared to meat and vegetables. Eating too many fibrous carbohydrates will only slow digestion and fill you up more, preventing you from eating to your full capacity.
Potatoes
Let's continue with the theme of digestive efficiency. I love potatoes for the same reasons I love white rice-they digest incredibly well. There is not much of a difference between white and sweet potatoes, so both are acceptable. It's simply not true that sweet potatoes will somehow lead to ripped abs while white potatoes are made in hell and are a one-way ticket to obesity.
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00:00 - Intro
00:30 - Beef
02:46 - Fish
03:24 - Chicken
03:58 - Whole Eggs
05:35 - Olive Oil
07:20 - Nuts
08:10 - Avocados
10:10 - White Rice & Potatoes
12:35 - Full-Fat Dairy
14:00 - Meal Replacement Powders
15:00 - Carbohydrate Drinks
16:00 - Final Thoughts
=============================================
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Пікірлер: 424
I love this guy changed my approach on body building and fitness.
@InChrist777
2 жыл бұрын
I gave my hamster Omega 3's and he does more cardio on his lil wheel now than I do cardio in a week an he's way more buff an fun to play with
@ipmate9334
Жыл бұрын
@@InChrist777 poor attempt at being funny, kid
@Demonvii7
Жыл бұрын
What gauge?
I really do adore watching Evan, it's something with his calm tone of voice alongside his knowledge that I appreciate in him.
@stefanosprokopis6974
2 жыл бұрын
I was in a car and saw this guy metres away from me as he was checking in to a hotel. The guy is so big it's obscene. He do3snt look human.
I never knew Evan was so health conscious until a few days ago. He quickly becoming my favourite bodybuilder, he gives really good advice for food options, without just saying protein protein protein. Been eating a lot of vegetables and eggs lately and trying to stay away from overly processed foods. I like that he grows his own stuff too
So articulate and well spoken. Excellent video. Keep it up Evan!
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I have never seen a video from Evan that wasn’t fantastic. Fouad, Seth and Evan are my go to’s.
@Testo-Frede
2 жыл бұрын
Not John Meadows? :/
@francescoaiello1807
2 жыл бұрын
Fouad, Seth, John and Evan for sure
@martysimpson4720
2 жыл бұрын
lol. Do any of those dudes even compete? All show and no go.
@dic4
2 жыл бұрын
@@francescoaiello1807 well said. RIP Mountain Dog!
@dic4
2 жыл бұрын
@@Testo-Frede for sure Mountain Dog! Now I’m mad at myself for not putting him on here in the first place. Good catch.
Love these videos can watch them all day Evan is the Truth!💯
Evan, so nice to see you after a while
Thank you Evan for taking the time to share this quality nutritional information... Grazie!
Great video, well organized, easy to understand
Thank you kindly for your wisdom and expertise!
The King has returned🙏🏼
He's so knowledgeable. Really good that he really understands how food actually works. Legend hope to see more of him on here! 🔥
Thanks, Evan. Solid information that I will use. Trying to get big.
I really enjoyed the whole video. Great information explained in a simple way. Thanks!
Finally, some proportionate advice that will help me optimise my nutrition for maximum results. Evan Centopani thanks.
@deezelkane
2 жыл бұрын
Lol pretty sure he left out one main “item” ;)
This guy is pure motivation 💪🏼
@deezelkane
2 жыл бұрын
Too bad he’s not very honest. The one ingredient to putting on size was left out, sadly.
@billybobs1705
2 жыл бұрын
@@deezelkane don't disrupt the sheep..they like to live in hope
@Mr.Eminem
2 жыл бұрын
@@deezelkane 80% thing that give Mass is taken behind the camera by poking in ass😂
simple and straight to the point
Evan is the best. So great to listen to.
this video is extremely helpful! he definitely elaborated on things that needed to be explained to me.
This video digests really well.
Thanks again my Brother! Awesome information!
Excellent content as usual, I never miss and episode with Evan in it.. TY
This was a great video! I am a hard gainer and eating is the hardest part for me, thanks!
Very well explained. Thankyou
Really great video. Amazing info. I really needed to recollect this info. Thanks a lot BodyBuilding.
Thank you for the video. Very useful info.
Thank you for the message 😊
Love the content Evan! Always detailed and clearly spoken.
Hoorah another great video by Evan!
Yesss he is back
E, Thank you for candor while sharing your knowledge; also for inspiring me to make better choices.
More Evan videos please, definitely about nutrition.
It's comforting to see this big man surrounded by food
This is gold honestly
I have IBS and my body recently hit me with a sudden gluten intolerance at the age of 41. I love the approach and direction this guy is taking with digestion. I need to find out where to find out more info.
Cheers for the insight! Appreciate it
Love your videos brother. I always learn from you . Thx
Love this video man!! Thank you!!
Well said and thank you.
Love these episodes with big Ev
Great content very informative!!
Awesome video very informative.
I love all your videos. Thank you so so much
Thank you brother!! 💪🏾
Thank You!
Sweet and accurate honest attitude, Evan! Very VERY much good and honest advices! Actually, pretty sums up what I know and eat after 14 years of bodybuilding and I'll be 50 years old on December, this year. Congratulations for your good advices in a world of a lot junk advices. And, yes... I get nuts with nuts...
Awesome video brother thank you. Real talk here
This is awesome bro thank u!!
ill watch anything that has Evans advice in it. Top bloke.
Brilliant i really enjoy this guy perfect address and keeps it simple
You called it how it is. Had to subscribed cause you know your nutrition.
Evan provides the most informative information about diet that I can understand. Because of him I've been eating more Kale =)
@TheWunder
2 жыл бұрын
Informative information.
Great video!
Been following this guy for the last 10 years. One of the more humble and down to earth guys in the sport. Always explains things well and cuts through the BS. Great stuff
This guy is ocean of knowledge.
Thanks for the info 😀
I always like Mr Centopani’s videos, because he takes what he is doing extremely seriously but not in an off-putting, arrogant or over-the-top way. He seems focussed, calm, dedicated and knowledgeable but not flashy or big-headed.
Very helpful ! ❤️ He elaborated everything
@billybobs1705
2 жыл бұрын
not EVERYTHING!
Thank you awesome video
I just how you explain everything and how you made look it so easy. Now I just want to work on getting lean and getting hopefully losing my mid fat and work on everything.
Thank you sir, I’ll will consider eating healthier and making right good choices in the future.
smart guy. love the advice
Very informative ty
Thank you
Great video.
Love the advice! Y'all always help me with learning more on exercise routine and diet. I've been heading to the gym every single day for about 2 weeks now while keeping my eating habits on check, and y'all motivate the shit out of me. Thank you
@gunsandcommissions
2 жыл бұрын
Keep up the good work. Pace yourself and don't neglect the rest part!
Awesome Video!!!!
THANK YOU eVAN FOR THAT IMPORTANT VIDEO ON GAINING SIZE WITH HEALTHY FOODS. I will try out Animal Meal.
Very great information thanks for sharing. As most people get older their bodies begin to reject lactose. So cheese and dairy are great for first starting out. But most the time not so great as we age some. I loved this video , and will be applying this! Thxs!
Great video
Thanks Evan!!!
This guy has great info on food and his garden is like the garden of eden fruit and veg everywhere
You can't help but heed all this guy's advice.
I see your point about foods that digest quickly vs foods that digest slowly.
You are a good hardworking guy brother keep it up
Your songs are so good, so good
Keeping it totally real very very vaulble information thankyou, cottage cheese works very well for me a great food
I hear completely opposite things about whole eggs from people all throughout the fitness/nutrition world, so I don't know what's true and what's not anymore, but I'll say this: When I eat whole eggs, I FEEL better. My body feels rejuvenated, and there's a noticeable improvement in my mood and mental clarity. I'mma keep eating them. 👍🏻
@karlball
2 жыл бұрын
What Evan says about egg's is spot on and also scientifically accurate.
@michelrood2966
2 жыл бұрын
Whole eggs is what its all about, lots and lots of nutrion and fats in the yoke..The cholesterol part is indeed b.s
@bristolbullterrier.1434
2 жыл бұрын
Eat 4 organic eggs every day, and watch those muscles grow, the yolks are full of zinc and vitamin D.
@michelrood2966
2 жыл бұрын
@@bristolbullterrier.1434 thats what i do every day
@Starbreaker2012
2 жыл бұрын
Removing the fats from food was based on flawed theories, idealisms and vested interests. The insulin-index from the University of Sydney in 2014 showed that skimmed-milk demands two and a half times the amount of insulin that whole-milk does for the same amount of calories, and hyperinsulinaemia underpins insulin-resistance/metabolic syndrome. Too much protein is also detrimental to health because it stimulates the nutrient sensor mTOR for example, that in excess predisposes the body to cancer. Also, metabolising protein produces harmful side-products such as ammonia, for the body to attempt to cope with, so we only want sufficient protein to facilitate growth stimulated by training; about 12% of maintenance kcalories, with 25% from carbohydrates, and the vast majority from natural fats (3:2 monounsaturates to saturates).
Informative..💙
Good video sir
Spitting str8 facts!
Needed this video more than ever. Dieting really kicking my ass - I think you made me realize I need to lose the mass gainer shakes and ultimately will have more success eating just simple meals of meat/rice/veg and etc.
@ZackAschliman
2 жыл бұрын
mass gainer shakes are a scam. glad you see that.
@RthereNEusernames
2 жыл бұрын
@@ZackAschliman I don't think they're a scam. A lot of them are garbage for sure, but they have their purposes. In any case, I'm burnt out on drinking them in the morning. They taste like shit and they leave me feeling full for like 4+ hours lol.
@ZackAschliman
2 жыл бұрын
@@RthereNEusernames they’re overloaded with added sugars and preservatives to up the empty calorie content. You’re better off mixing a cup of shredded oats in whey isolate, tossing a banana in there with some PB powder and calling it a day. 💪🏼
@RthereNEusernames
2 жыл бұрын
@@ZackAschliman Like I said, most mass gainer powders are trash and like you describe, but there are some that aren't bad and would therefore provide value. I've been using RivalUs Clean Gainer which is 560 calories for 2 scoops with only 8g of sugar. 90g of a pretty solid carb blend and 30g of a solid protein blend with whey isolate. Not really any empty calories. Not sure which preservatives add calories either lol. That said, you're absolutely right you'd be better off doing that. At the end of the day, it tastes the same though and has the same effect. That's precisely what my shakes looked like. 2 scoops of chocolate gainer, couple tbsp of PB, a frozen banana. Awful lmao.
@ZackAschliman
2 жыл бұрын
@@RthereNEusernames that’s a solid mass gainer! Cheers
Mate....you are a true inspiration, would love to have a chat
Who else clicked immediately when you saw “Evan Centopani”
@ProcSteady
3 ай бұрын
Your mom
I love this guy, you have Azeite from my country!
Great!
My goodness, what a Man.
Can't explain any better than that. 👍
this guy is the best! tk
I just started watching you and your video s sounds good and you definitely no your stu
Evan is always in top
Evan in the best!
Man i love Evan , i watched every single video he had on Animal channel repeatedly for like 10 times each. Please do more stuff with him !
i like this man, this man knows his shit
13:02 For me, it weirds my digestion out only if I take it by itself without eating any other meals before hand
His talk on cholesterol is 100% accurate. Impressive. However, his talk on glycemic index is incorrect.
Great information....No Bro science here.
Hey ..could you please breakdown how much protein, carbs and fats a person should include for a particular goal as this
This dude seems so kool and down to earth.