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Muscle-Building Workout and Diet


Hey guys, Sean Nalewanyj of EliteImpactLabs.com
here and in today’s video I want to discuss carbohydrates and talk a little bit about
what the best sources of carbs are to include in your muscle building and fat burning diet.
So when it all comes down to it, carbs are really just sugar whether you eat a chocolate
bar, whether you eat a piece of fruit, or whether you eat a bowl of rice it all gets
broken down into the simple form of glucose one way or another. So in that sense, a carbohydrate
is a carbohydrate because the end product is ultimately all the same. The only real
difference here is in how those carbs are “packaged up”. Some carbs are going to
befound in the high fiber, high vitamin, high mineral and phytonutrient dense foods like
fruits and vegetables and whole grains and potatoes and brown rice etcetera and some
are going to be found in less nutritionally-dense, low fiber foods like cookies and cake and
so called junk food. It’s not the carbohydrates themselves that are the cause for concern
because remember, it’s ultimately all glucose when it all comes down to it, it’s all the
“extra stuff” they either do or don’t come with. Fiber matters, vitamins matter,
minerals matter, phytonutrients matter. You can’t sit around eating processed, nutritionally
void carb sources all day long and get into your best shape because you’re going to
miss out on all of those valuable nutrients and this is why the bulk of your overall carbohydrate
intake should still come from so-called “clean food sources”, in order to make sure that
your nutritional needs are being met in order to optimize your body composition and your
gym performance. Now some people might be wondering about the issue of “fast-acting
carbs” versus “slow-acting carbs” but to put it simply this is really irrelevant
from the perspective of overall fat loss versus fat storage. At the end of the day, your net
gains or losses in body fat are going to be dictated by your overall net energy consumption
versus your net energy expenditure, not by the speed of the carbs that you consume. It
really makes no difference in the big picture if you consume a fast-acting carbohydrate
that ends up being stored as fat more quickly than a slow-acting carbohydrate that provides
a steady stream of energy, because even if that fast-acting carb ends up as body fat
at a faster rate, since your body can’t use all the energy right away, it will still
eventually get broken down and released for energy by your body later on when it is needed.
The important thing to remember is that fat loss is not an “on/off” switch. Fat gain
and fat loss are happening all the time simultaneously in your body. So whether your carbs get stored
for fat more quickly and are burned later on, or whether they are steadily burned over
a longer time as they’re released in the bloodstream ultimately makes no difference
at all. It’s the total energy you consume versus the total energy you expend over time
that is going to determine your bottom line fat burning results and besides, when you
combine so-called fast-acting carbohydrates along with proteins and fats, their absorption
rates are significantly reduced anyway and because of all of the different possible protein,
carb and fat combinations that you’ll be consuming throughout the week, um, you really have no
way of knowing just how quickly those specific carbs are going to be broken down when they
are consumed as part of a complete meal. So it’s really not something to even worry about.
Okay, so we’ve established that number 1, carbohydrates themselves are all broken down
into basic glucose. Number 2, the only difference between different carbohydrate sources is
the foods that they are “packaged up” in. So taking into account the amount of fiber,
the vitamins, the minerals, etcetera. And number 3, the issue of fast-acting versus
slow-acting carbohydrates is ultimately a non-issue when it comes to fat loss because
net energy consumption versus net energy expenditure is always going to remain constant and because
carbohydrate speeds are significantly altered when they are combined with proteins and fats.
So, given all of this information that we’ve covered so far, what are the best carbohydrates
to eat for maximizing fat loss and muscle growth? Well it’s actually very simple and
if you’re aiming to consistently lose body fat every week, or your’re looking to gain
muscle while minimizing fat gains, just forget everything you’ve ever read about proper
carbohydrate intake and just follow these 3 very simple guidelines instead. Number 1,
aim to get at least 80 to 90 percent of your total daily carbohydrate intake from minimally
processed, higher fiber sources. These foods are going to provide your body with the fiber,
the vitamins, the minerals and phytonutrients needed to optimize your body composition and
your gym performance and while controlling your appetite at the same time. And gere’s
a very good list of foods that fall into this category. I’ll list it on the screen right
now. Number 2, of that 80 to 90 percent, get in at least 2 servings of vegetables and 1
to 2 servings of fruit per day. These are the ultimate in what you call healthy carbs
because they’re packed with tons of fiber and micronutrients. Any veggies are ultimately
going to be fine, but green fibrous vegetables are especially nutritious and this includes
sources like broccoli, lettuce, asparagus, brussels sprouts, kale, green beans, spinach,
etcetera. And for fruits, the same thing holds true, though berries such as raspberries,
blueberries, strawberries and blackberries are also especially valuable. And number 3,
as long as you’re following guidelines 1 and 2, the remaining 10 to 20 percent of your
carbohydrate intake can ultimately come from any foods that you want. The idea that you
have to eat clean 24 hours a day to reach your fitness goals is pretty much just an
outdated and downright misguided method. As long as the bulk of your carbohydrate intake,
so somewhere in the range of about 80 to 90 percent, is coming from high fiber, micronutrient
dense sources like the ones we just outlined, you can go ahead and fill that remaining 10
to 20 percent with the cheat foods of your preference without any negative impact on
your results. Remember, the issue of fast-acting carbs versus slow-acting carbs is irrelevant
in terms of your body composition, and since your fiber and your micronutrient needs are
already going to be easily met with that other 80 to 90 percent of your carbs, there’s
really no need for concern here. But, of course, if you prefer to eat nothing but 100 percent
clean food, you’re free to do that as well. This is simply an optional third guideline
for those who would prefer a more flexible dieting approach. So it’s as simple as that.
Just get 80 to 90 percent of your total carbohydrate intake from minimally processed, high fiber
sources, get in 2 servings of vegetables and 1 to 2 servings of fruit per day and fill
the remaining amount with any carbs of your preference as long as they’re being tracked
as part of your overall macronutrient intake. This type of approach is going to ensure that
your nutritional needs are being met in terms of fiber, vitamins, minerals and phytonutrients,
while at the same time giving you the dietary flexibility to enjoy your favorite cheat foods
on a consistent basis without hindering your bottom line results. So I hope you found the
information in this video lesson useful today. If you did enjoy the video, as always, please
make sure to hit the Like button, leave a comment and subscribe to stay up to date on
future videos. Also make sure to grab your free “28 Day Mass Building Plan” using the
link in the description box below that includes a free workout plan, meal plan and supplement
guide, which you can grab over on EliteImpactLabs.com and make sure to join the Elite Impact Labs
Facebook page for daily articles, videos, tips and bodybuilding supplement giveaways.
Thanks again for watching this video. I appreciate all the support and I’ll talk to you again
soon with more free tips.

80 thoughts on ““Good Carbs” Vs. “Bad Carbs”? (Best Carbs To Eat)

  1. This is absolutely one of my favorite channels. I use everything I get on here. Results or 40lbs gained in a year. I'm 5'8"175 solid muscle

  2. Hey sean when cutting what should i have for a post workout meal? Thanks for all the help through video and comments it helps allot really appreciate it!!

  3. The specifics won't matter. Just get some protein, and focus on hitting your macros for the overall day.

  4. Any difference in a high carb diet vs low carb diet as far as fat loss goes? Obviously both would be used in a caloric deficit. Have yet to see a video about that.

  5. Depends on the individual. Some people are more sensitive to carbs than others. A reliable breakdown through is 1g pro per lb. body weight, 30% of calories from fat and the rest from carbs.

  6. My brother is a personal trainer, and he says white rice isn't eating clean. He told me if I want to eat rice to eat brown rice. Is he correct that white rice can cause more fat than brown rice? I eat pretty cleanly now but not sure why I shouldn't eat white rice. My brother is in good shape and is a certified trainer, but he's pretty poor on explaining things to me lol.

  7. Hey Sean, Question:

    Out of that 10-20% daily coming from eating what you want, what would you say would be the equivalent of that? Like for me, I eat (whether it comes from shakes or sit down meals) 6-8 times a day. So would that be like me eating a Cheeseburger for one of those meals?

  8. you should look up the book The Starch Solution and The 801010 Diet, rice doesn't cause you to get Fat, Fat causes you to get fat.

  9. Hey guys. Terrific film clip.

    My good friend was formerly a fatty. He improved himself from 279 lbs of pure fat to 200lbs of real lean muscle. Shit's extreme! I just joined myself coz I'm looking to get heftier muscle mass. He used the Muscle Building Bible (Google it)…

  10. You guys are mind boggling with docile advice …. low glycemic load does not matter? No diff at all ?
     Non issue when it comes to fat loss ? Scarring = cholesterol build up … read "grain brain"

  11. I'm not totally convinced by the argument that body composition is all about calories. We are not talking about weight gain we are talking about fat gain. There are countless things that affect nutrient partitioning, how do we know carbohydrate type/sugar amount isn't one of them?

  12. Seems like very loose guide lines. You know the more you allow/recommend carbs that are low/void of proper nutrients, the more people are going to go towards gunk food and fool themselves that they are getting the carbs they need. 

  13. what about sucrose being broken down into fructose and glucose? the glucose  refills muscle glycogen while the fructose allegedly only refills liver glycogen. would more sugar but equal total carbs lead to lesser gym performance on a cut as muscle glycogen would be lower in this case?

    I use iifym and am not anti sugar, just wondering so no hate please guys haha

  14. hey sean, ive been following your videos for a long time now and i must say, its one of the best channels out there. the thing you start explaining @ 2:15… so basically all the people who are argueing about the glycemic index and WHAT carbs to prefer are just not considering the fact that it basically doesn't matter (as far as nutrients and minerals/fibers are not concerned)?
    my thought-provoking impulse would be that fat storage is increased after consuming the fast carbs and maybe later on, energy comes from burning MUSCLE AND FAT, instead of getting the energy from the slow acting carbs? (basically the problem is muscle loss/slower muscle build)

    what do you think about that?

  15. I agree with what u r saying about fast or slow carb metabolism. But it is very important as to glocogen and insulin on the overall muscle that can be gained. I'm no synthol/insulin stay puff marshmallow man even at 53 like these guys now with livers so huge they look pregnate .(Palumboism )Perfect example of insulin sugar and fat storage both in the liver amd muscle.

  16. @Sean Nalewanyj Sean, wouldn't you say that the remaining 10-20% carb intake does contribute to fat gain since processed, or "cheap" carbs, need to be passed through the liver which slows the fat metabolism?

  17. Good carbs or bad carbs. They both cause the production of insulin. With insulin in your system you cannot burn fat! Insulin control is absolutely the key.

  18. WTF, Sean?! Ok. I've always had trouble growing. so I found you channel (and a lot of others) and really started getting serious about eating, because I feel my workouts are on track. I went to your online caloric needs calculator and punched in my stats (34 yr old male 6'1" 198 lbs LIGHT activity level as I sit a lot at work) and it says that I need 406 grams of carbs for a bulking program. So, holy shit. When I look up foods and their nutritional value, vegetables have little carbs compared to, say whole grain pasta. So I skip them, because I don't want to eat three pails of baby spinach with my 9 scrambled eggs. Now you're saying I can get 40 to 80 grams of carbs from junk food? what a life saver. sounds a little too good to be true, but…

  19. does it have to be nessecary ezekiel bread?? It's kinda expenise can't I just go for regular whole wheat bread and if I ewt oatmeal for lunch should I only eat oatmeal or something else with it so I don't get insulin rush

  20. I eat vigs, dates, snickers and granola oats from quaker. My daily sugar intake is therefore pretty much almost 200 grams. Is this bad, from a health perspective..?

  21. thank you for this info . i was worried about eating brown rice , or quinoa every day because i am trying to loose weight . thank you for the info . new subscriber

  22. I've been researching up on fructose a lot and I'm wondering if you can make a video on that topic some day.

  23. Since converting to mainly a plant based diet I dropped one and a half belt sizes and no longer have a gut. Wondering how much meat one really needs? Twice, three times a week?

  24. thanks for the video it really help on carbs. but i have question i'm border line diabetic my doctor tells me now sugar unless it's all natural . Could you give some idea of diet plan that can create to work on those lines ? thank you for any info or tips you may have thanks ….

  25. Thanks for this. I was feeling very confused when a guy at the gym told me pasta was dirty?? Considering the fact I've ate pasta regularly my whole life.

  26. so can you eat lollies / chocolate if you have fat left over every single day if its just 10% of your calories for the day and it wont make a difference in your physique?

  27. sir i eat all good carbs.. but still hard gainer why? i work out 6 days a week… i take almost 100 gram of protein… i lost fat instead of gaining muscle

  28. the only carbs you should eat is thru vegetables and should be low carb. all else's bullsh!t for weight lost.

  29. Fake news prisoners eat 10k calories a meal of raminoodles and soda mixed with coffee as pre workout that's why they are super muscular and this guy is skinny fat becouse he dosent know how to EAT BIG

  30. Carbs don't get broken down into glucose right away. It gets broken down into glycogen that's stored in the liver and muscles, your body convert the glycogen into glucose to be used as energy. You look stupid in the thumbnail.

  31. So you’re basically saying that fast acting vs non-fast acting carbs are irrelevant? No wonder society has as much diabetes as it does, cus we’re listening to fuckheads like you who say that you can get the same stable energy regardless if you’re eating table sugar or oatmeal.

  32. This dude is saying that if as long as you get all the nutrients you need it doesnt matter how fast carbs you eat. Which is wrong. Because insulin and leptin. Now if everything you eat hangs around the GI of 40-50, it's all the same. But you just try anything higher and you are going to get sick.

  33. Eat fresh salads everyday, with some fish, eggs, or steak. You won't need to worry about motivation to workout because your hormones will be balanced. Just the salads alone will improve your performance.

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