[0:00] the, key, to, making, a, great, muscle
[0:01] building, diet, is, to, make, it, so, simple, to
[0:03] follow, that, there, is, no, chance, that, you
[0:05] will, fail, what, do, I, mean, by, that, well
[0:07] it's, very, simple, the, main, thing, that, you
[0:09] should, focus, on, is, convenience, let, me
[0:12] give, you, a, couple, of, examples, how, you
[0:14] can, make, your, diet, way, more, convenient
[0:16] which, will, lead, to, you, being, able, to
[0:18] stick, to, it, for, a, long, time, without
[0:20] going, on, some, Psychopathic, bench, or
[0:22] skipping, meals, that, you, were, supposed, to
[0:24] eat, because, all, the, binge, eating, or
[0:26] skipping, meals, stems, from, one, simple
[0:28] reason, and, as, you, might, have, already
[0:30] guessed, the, reason, is, laziness, you, need
[0:33] to, make, your, diet, as, easy, as, grabbing, a
[0:35] bag, of, chips, from, your, cupboard, you
[0:37] might, think, that, something, like, this, is
[0:39] not, possible, but, if, you, use, all, the, tips
[0:41] that, I'm, going, to, share, with, you, today
[0:43] it, will, become, a, reality, when, you, are
[0:45] building, your, diet, Focus, only, on, couple
[0:47] of, simple, meals, so, have, like, two, to
[0:49] three, options, for, each, meal, and, only
[0:51] select, between, them, you, don't, need, to
[0:53] become, Goden
[0:54] ramsy, couple, of, simple, options, is, all
[0:57] you, need, the, main, focus, should, be, on, how
[0:59] easy, to, those, meals, are, to, prepare
[1:01] because, the, harder, something, is, to
[1:02] prepare, the, more, likely, you, are, to, skip
[1:04] it, or, replace, it, with, junk, food, I, for
[1:07] example, always, have, a, protein, smoothie
[1:09] or, overnight, oats, for, breakfast, and, do
[1:11] you, know, why, because, these, foods, are, so
[1:13] easy, to, make, that, I, don't, even, have, to
[1:15] think, while, making, them, and, that's
[1:17] exactly, how, it, should, be, if, I, had, to
[1:19] wake, up, and, make, a, Sul, for, breakfast, of
[1:22] course, that, I, would, skip, it, and, just
[1:23] grab, something, that, I'm, not, supposed, to
[1:25] eat, instead, because, that's, just, way, too
[1:27] complicated, sure, you, might, be, able, to
[1:29] prepare, prepare, very, complicated, meals
[1:31] for, like, a, week, but, then, you, will, give
[1:33] up, anyway, because, something, like, that, is
[1:35] not, sustainable, you, need, to, develop, a
[1:37] system, that, you, can, follow, for, the, rest
[1:38] of, your, life, when, you, start, a, new, diet
[1:41] and, you, want, to, quit, it, after, 3, days, you
[1:43] obviously, didn't, do, a, great, job
[1:45] designing, the, diet, in, the, first, place, to
[1:47] make, your, meals, even, easier, to, make, take
[1:49] advantage, of, Handy, Kitchen, helpers
[1:51] blender, for, example, is, a, great
[1:53] investment, if, you, are, into, smoothies
[1:55] frozen, fruit, with, Greek, yogurt, protein
[1:58] powder, or, any, other, protein, source, is
[2:00] one, of, the, easiest, meals, in, existence
[2:02] and, of, course, I, can't, forget, about, the
[2:04] rice, cooker, honestly, if, you, don't, have, a
[2:06] rice, cooker, what, are, you, doing, this, is
[2:08] hands, down, the, best, kitchen, helper, to
[2:10] simplify, your, diet, the, fact, that, you, can
[2:12] just, set, it, and, forget, it, makes, it
[2:14] invaluable, I, wish, I, had, some, company
[2:17] that, makes, rice, cookers, to, sponsor, me
[2:19] because, I, just, cannot, recommend, it
[2:20] enough, most, rice, cookers, are, not, limited
[2:22] to, just, rice, you, can, also, cook, oats, or
[2:25] steam, vegetables, the, rice, cooker, will
[2:27] become, your, best, friend, trust, me, now, I
[2:30] will, show, you, how, to, build, a, muscle
[2:31] building, diet, that, is, very, easy, to
[2:33] follow, everyone, knows, that, the, main
[2:35] pillar, of, any, muscle, building, diet, is
[2:37] protein, that's, why, the, first, thing, that
[2:39] you, need, to, do, is, to, calculate, your
[2:41] daily, protein, intake, you, calculate, your
[2:43] daily, protein, intake, by, using, this
[2:45] formula, once, you, know, your, daily, protein
[2:47] intake, you, should, split, this, protein
[2:49] amount, relatively, evenly, between, your
[2:51] meals, the, number, of, meals, I, recommend, is
[2:53] between, 3, to, 6, meals, per, day, and, if, you
[2:56] ask, me, why, do, I, need, to, split, my, protein
[2:58] intake, into, multiple, meals, why, can't, I
[3:00] just, eat, it, all, at, once, well, that's, a
[3:03] very, good, question, every, time, you, give
[3:04] your, body, a, good, amount, of, protein, you
[3:06] give, your, body, an, opportunity, to, build
[3:08] muscle, and, because, we, are, trying, to
[3:10] build, the, maximum, amount, of, muscle
[3:11] possible, we, need, to, give, our, body, as
[3:13] many, opportunities, for, that, to, happen, I
[3:16] know, that, some, of, you, are, now, thinking
[3:17] about, eating, 16, meals, per, day, but, it
[3:20] doesn't, work, like, that, that's, why, I, told
[3:22] you, to, be, in, the, free, to, six, meals, range
[3:25] if, you, want, to, eat, more, than, six, meals
[3:26] per, day, then, you, can, do, so, but, you, won't
[3:29] get, any, extra, benefits, from, that, on, the
[3:31] other, hand, if, you, are, eating, less, than
[3:33] three, meals, per, day, you, are, leaving
[3:34] gains, on, the, table, it, doesn't, matter, if
[3:37] you, pick, three, four, five, or, six, meals
[3:39] the, results, are, pretty, much, going, to, be
[3:41] the, same, you, should, pick, the, number, of
[3:43] meals, that, works, best, with, your, schedule
[3:45] and, that, you, enjoy, the, most, so, let's, say
[3:47] that, our, daily, protein, intake, is, 150, g
[3:51] and, we, want, to, eat, four, meals, per, day, so
[3:53] if, we, split, those, 150, g, of, protein
[3:56] between, four, meals, we, will, end, up, with
[3:58] roughly, 37, .5, g, of, protein, in, each, meal
[4:02] keep, in, mind, that, you, don't, need, to, hit
[4:03] that, number, exactly, you, can, be, more
[4:05] flexible, with, it, as, long, as, it, balances
[4:07] out, at, the, end, of, the, day, and, once, you
[4:10] know, how, many, grams, of, protein, you, need
[4:11] in, each, meal, you, can, just, pick, a, protein
[4:13] source, that, you, want, and, use, the, amount
[4:16] of, it, that, is, equal, to, the, amount, of
[4:17] protein, you, need, in, each, meal, so, for
[4:20] example, if, I, pick, chicken, breast, as, my
[4:22] protein, Source, I, will, need, roughly, 165, G
[4:25] of, chicken, breast, to, get, the, 37.5, g, of
[4:28] protein, from, it, and, you, just, repeat, this
[4:31] process, for, every, single, one, of, your
[4:32] meals, this, will, cover, all, of, your
[4:34] protein, needs, so, you, can, build, as, much
[4:36] muscle, as, possible, then, you, can, build
[4:39] the, rest, of, the, meal, around, the, protein
[4:40] Source, you, chose, so, let, me, show, you, an
[4:42] example, of, how, this, could, look, if, I
[4:44] wanted, to, create, a, meal, plan, for, a, day
[4:46] we, will, still, be, using, the, same, example
[4:48] as, before, so, 150, g, of, protein, spread
[4:51] relatively, evenly, amongst, for, Ms, which
[4:54] as, I, said, before, is, roughly, 37.5, g, of
[4:58] protein, in, each, meal, so, so, protein
[5:00] source, for, meal, one, will, be, Greek, yogurt
[5:02] and, to, get, close, to, the, amount, of
[5:04] protein, we, need, in, each, meal, we, will, use
[5:06] roughly, 300, G, of, Greek, yogurt, now, we
[5:08] will, do, the, exact, same, thing, with
[5:10] different, protein, sources, for, all, of, our
[5:12] meals, for, meal, two, we, will, use, 165, G, of
[5:16] chicken, breast, meal, three, will, be, 130, G
[5:20] of, canned, tuna, and, for, meal, four, we, will
[5:23] have, two, scoops, of, protein, powder, and
[5:25] that's, the, most, important, part, done, now
[5:27] you, can, just, finish, all, the, meals, with
[5:29] stuffed, that, goes, well, with, the, protein
[5:31] source, so, we, are, going, to, do, that, now
[5:33] protein, source, of, meal, one, was, Greek
[5:35] yogurt, so, we, will, add, some, fruit, to, make
[5:37] a, protein, smoothie, protein, source, for
[5:39] meal, 2, was, chicken, breast, so, here, we
[5:41] will, add, some, rice, protein, source, for
[5:43] meal, 3, was, can, tuna, so, we, will, add, pasta
[5:47] to, make, a, tuna, pasta, salad, and, protein
[5:49] source, for, meal, four, was, protein, powder
[5:51] so, we, will, add, a, couple, of, rice, cakes, to
[5:53] make, a, nice, snake, before, bath, and, if, you
[5:56] ask, for, example, how, much, rice, should, I
[5:58] add, to, the, meal, my, my, answer, to, that, is
[6:00] just, adding, the, amount, that, will, satisfy
[6:02] your, hunger, this, meal, plan, is, not, taking
[6:05] into, account, calorie, counting, or, any
[6:07] other, in-depth, stuff, it's, all, about
[6:09] getting, in, your, protein, and, then, just
[6:11] Auto, regulating, everything, else, it's, the
[6:13] easiest, way, of, making, sure, that, you, will
[6:15] build, muscle, while, not, having, to, worry
[6:17] about, counting, anything, else, than, that
[6:20] but, if, you, are, someone, who, has, a, clear
[6:21] goal, in, mind, so, either, cutting, or
[6:24] bulking, I, have, the, pleasure, to, introduce
[6:26] you, to, my, brand, new, nutrition, plans, I
[6:29] spend, hundreds, of, hours, creating, them
[6:31] and, today, is, the, day, that, they, are
[6:32] finally, finished, I, know, how, complicated
[6:35] it, feels, to, create, a, meal, plan, for, a
[6:37] specific, goal, for, someone, who, has, very
[6:39] little, experience, with, it, that's, why, I
[6:41] created, these, nutrition, plans, I, compiled
[6:44] everything, you, need, to, know, about
[6:45] nutrition, into, an, easy, to, follow
[6:47] step-by-step, guide, it, doesn't, matter, if
[6:50] you, want, to, bul, up, lose, weight, or, just
[6:52] maintain, your, current, weight, I, got, you
[6:54] covered, I, don't, want, to, say, that, I
[6:56] created, a, revolutionary, system, because
[6:59] that, would, be, too, egoistical, but, it's
[7:01] revolutionary, I, have, honestly, never, seen
[7:04] anything, similar, to, what, I, have, created
[7:06] other, nutrition, plants, are, usually
[7:08] pre-written, and, you, can't, really, change
[7:10] that, much, about, them, but, I, created, a
[7:12] streamline, process, that, you, can, use, to
[7:14] create, a, meal, plan, using, all, the, foods
[7:16] you, like, to, achieve, your, goal, and, the
[7:18] best, part, about, it, is, that, throughout
[7:20] the, whole, guide, I, will, be, making, an
[7:21] example, meal, plan, with, you, so, you, just
[7:24] have, to, copy, what, I, do, and, you, are, set, I
[7:26] believe, that, this, is, the, easiest, way, of
[7:28] creating, a, meal, plan, out, there, so, click
[7:31] the, link, in, the, description, and, start
[7:32] the
[7:33] day, and, in, the, end, I, just, want, to, thank
[7:36] everyone, for, the, huge, amount, of, support
[7:38] in, the, last, couple, of, months, it, truly
[7:40] means, a, lot, to, me, and, I, would, not, have
[7:41] been, able, to, read, without, you, so, thank
[7:44] you, and, an, extra, thank, you, to, all, the
[7:46] supporters, on, my
[7:49] patreon, did, you, like, this, video, then, it
[7:52] will, for, sure, like, this, one, to
[7:57] [Music]