Without a consistent nutritional approach to back it up, even the best muscle gaining training protocol can end up being a fat-loss program, a fat-gain program, or just a “look exactly the same” program.
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That’s one reason why Evan Centopani says that as a professional bodybuilder, he is also a “professional eater.” He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world’s top bodybuilders.

No, you don’t have to eat as much as a 275-pound bodybuilder does to be successful with this program—although we’ve provided that info if you want to try. But you’ll probably have to eat more than you’re accustomed to, both in terms of protein and vegetables. If you watched Evan’s video “How an IFBB Pro Really Eats,” you know the man can put away serious amounts of kale.

This won’t be easy. But will it be worth it? Well, I’ll let you decide once you start struggling to find a pair of pants that fit over your quads.

| How Much to Eat |
– Calories are necessary to drive growth, but not at the expense of throwing nutrient quality and your health out the window. Evan insists that food quality is crucial. “If you’re constantly eating like crap, you’re going to train like crap,” he says.

– That’s not a recipe for growth. Rather than focusing purely on protein, carbohydrates, and fat, he adds a fourth mandatory “macro”—vegetables—and he encourages you to do the same.

– Here are the macros he recommends for anyone following Iron Intelligence:

Protein: 1.5 grams per pound of body weight per day

Carbohydrates: 1.5 grams per pound of body weight per day

Healthy Fats: 0.65 grams per pound of body weight per day

Vegetables: 2 grams per pound of body weight per day

Remember that the numbers above serve as a starting point, not a set-in-stone prescription. Begin by figuring out how many calories you need per day by using Bodybuilding.com’s calorie calculator. Make sure you select “weight gain” and choose either “moderately” or “very” active, depending on your job and lifestyle outside of the gym.

| What to Eat |
Protein Sources: Chicken and turkey breast, chicken liver, lean red meat (90/10 ground, flank steak, sirloin, filet), white fish (cod, fluke, flounder, sole), eggs, whey protein

Carbohydrate Sources: Rice (white, brown, jasmine), sweet or white potatoes, oats, fruit, oat flour, brown rice syrup

Fats: Nuts (almonds, walnuts, pecans, macadamia nuts), seeds (pumpkin, flax, sunflower), avocado, olive oil, canola oil

Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, bell peppers, carrots, rutabaga, turnips, squash

========================================­=====

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| Animal Clothing & Accessories |
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========================================­=====

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68 COMMENTS

  1. ► Shop Animal Supplements: http://bbcom.me/2DPMzvp
    ► Premium Fitness Plans: http://bbcom.me/2DQ7j60
    ► Evan Centopani's Iron Intelligence Training Program: http://bbcom.me/2DRGWN1

    | Evan Centopani's Recommended Supplements |
    ► Animal Fury Pre-Workout: http://bbcom.me/2DPApTg
    ► Animal Whey: http://bbcom.me/2DRhEPr
    ► Animal Omega: http://bbcom.me/2DOEOWA
    ► Animal Pak: http://bbcom.me/2DSyEEA
    ► Universal Carbo Plus: http://bbcom.me/2DRi5t3
    ► Universal Creatine: http://bbcom.me/2DNSfG1
    ► Animal Shake Cup: http://bbcom.me/2DQpkBk

    | Animal Clothing & Accessories |
    ► Animal Iron Intelligence Iconic T-Shirt: http://bbcom.me/2DRGRcb
    ► Animal Iconic Tank: http://bbcom.me/2DP29Hn
    ► Animal Iconic T-Shirt: http://bbcom.me/2DPNnjV
    ► Animal Pullover Hoodie: http://bbcom.me/2DP5GWu
    ► Animal Zip Up Hoodie: http://bbcom.me/2DQpdpo
    ► Animal Sweatpants: http://bbcom.me/2DQpkkO
    ► Animal Beanie: http://bbcom.me/2DOEwis
    ► Animal Gym Bag: http://bbcom.me/2DQ7b6w
    ► Animal Wrist Wraps: http://bbcom.me/2DRjz6i
    ► Animal Pro Lifting Straps: http://bbcom.me/2DOEcQM

  2. wish i could have the time to do that. to get 4 meals in and 2 shakes im waking up at 4am gym by 5 work by 7, construction. 2 fast meals at work. home at 5 for dinner with the family. another fast meal at 7 kids to bed prep cloths for gym and work for the next day shower and another shake at 9pm and bed.

  3. 0:45 I’ve started to take this into a lot of consideration. If I work out for 45 minutes or don’t I will be in the same place in 50 minutes so why not work out and look good.

  4. this mans eating an orange with a fork… If that doesn't give you a prime example of how psychotic he is idk what will lmao just jokes, much respect. Obviously I'm here for a reason besides trolling. This man deserves our respect because he is one of the very few people that are doing exactly what he wants to in his life!

  5. It’s sad that with all these years of dedication , diet , hard workouts , if you stoped training for 4 months for any reason u will be loosing all of that muscle mass , that’s why I stoped weight lifting and joined bjj

  6. Have to wonder how many shits a day this dude takes. Plus how is anyone supposed to do this with a real job? If I ate 6 times a day at work I'd never get anything dome bc If I wasnt eating I'd be shitting all day! And when does he spend time w his family? I wanna see one of these short videos with someone that does it all while still balancing a real life and job

  7. Wjere the f is the workout?
    Nd he did gets the supplements and dresses by sponsor but fish and clams and chiicken breasts aren't cheap, where does he gets the money

  8. Is he tracking macros raw or cooked? Because he weighed the chicken at 9oz and I thought it was cooked which would be more like 14oz (give or take). Just curious. I always weigh and track my macros with raw numbers that is why I am asking. Thank you

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