Eat These Foods to 'Bulk Up' & Build Muscle | Rhonda Patrick

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In this video, Rhonda outlines the foods she recommends eating while in a calorie surplus for the purpose of "bulking". She also covers her preferred protein powders.

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Also watch out for phytic acid and lectins in foods that are not sprouted because they block the absorption of bio available micronutrients...

OjiEdutainment

These types of foods also apply to cutting. Just reduce the amount of food and amount of times you eat.

chadwilliams

Screw the lean beef... give me a ribeye or a hunk of brisket. That fat is SO flavorful.

swn

Chicken, fish, salmon, lean beef, mackerel, Greek yoghurt, legumes and quinoa

Carbs

Oats, sprouted grain bread, fruits

Healthy fat … avocado olive oil, nut butters,

Amor

What are your concerns with tuna? Is it a health issue (the potential for heavy metals, perhaps), or perhaps an ethical issue (the dangers of industrialized tuna harvesting)? Just curious. Thanks!

stephenp.

She mentions high intensity cardio training. But should you not limit cardio especially high intensity if you’re trying to conserve calories and bulk up?

Sharon-Slater

Exacting diet and intensive excercise makes it happen. Get in shape in some form 💪 but definitely know your limits !

lawrenceweinzimer

Why use not butters which have oxalates and not high fat beef for calories?

hazzah

Eating whole foods for protein is the best way because according to the charts with eggs 48% is used to build muscle tissues where as protein shakes (whey) only 18% is utilized the rest stores as fat and sugar

Romi-

Tuna sandwiches with low card bread is my fav 😂

TheWeazle

Always gold information from Dr Rhonda.

bw

I agree with Rhonda's recommendation to eat lots of fish, lean beef, poultry and some Greek yogurt. Re: tuna, one very low mercury brand is Safe catch. Re: Nutricost whey protein isolate, she's right that their it's affordable, but their label does *not* say that it's organic. So if you want organic, proceed with caution. I use "Raw organic grass-fed whey", which is a little pricey but is organic.

Nilsosmar

Don’t ever bulk up. Build aesthetic. It’ll last longer. You are what you are.

Dirkkkkk

There is no evidence for consuming more than 1.0 to 1.4g/kg. This is based on work with elite athletes with a heavy training schedule and applies to those areas where muscle mass was increased. It is not just protein per se that matters but the amount of EAA and especially of leucine. There is also a limit on the amount of protein that can be consumed at one time before the tissue switches from anabolic to catabolic mode which depends on whether the exercise took place prior to consumption or not and intensity. The optimal level also varies between protein sources even of high quality protein.

peterazlac

Heart disease is the number one killer of people today and cancer is number two.
Being over weight is the number one factor leading to an early death.
People who are over weight have higher risks for high blood pressure, heart disease, diabetes and cancer.
Even children today have signs of artery disease. Fast foods and sugary drinks have long term consequences.
There is an obesity epidemic today where over 60% of the population is overweight or obese.
What is common today and "NORMAL" is not healthy. The average person today is not healthy and is taking medications.
Heart attacks were once only common in people over 65. Today people in their 40 are having heart attacks.
Add more plants and vegetables to your diet and less junk and overly processed foods

KJSvitko