Selen Dar

Muscle-Building Workout and Diet

– Hey, tough girls, it’s your girl, Latoyaforever, and welcome to my health and fitness YouTube channel, Shestough! Make sure you pop a squat
right on that subscribe button. If you don’t know who
I am, I’m the creator of, which
is an online health and fitness training system. To learn more about, make sure you head on over to my site. Okay, so when I started
my weight gain journey, I had to find out what my BMR
plus my activity level was. What the heck is a BMR? BMR stands for Basal metabolic rate. So this is the amount of calories you burn if your body was just to
be in bed for 24 hours. Just breathing, blinking,
your blood is flowing, cells repairning, heart
beatin, to function, just to live, without moving. Your BMR is the amount of
calories your body burns if your body was just chillin’. So, my BMR, my perosonal
BMR rate is 1324 calories. So this is how much my body
would burn if I was just like– But we’re human, we do stuff, okay? We move around, we’re active. So there are calculators
that will calculate you’re BMR plus activity level, okay? I will link the calculator that I used in the description box below. Okay, so after you
calculate your BMR rate, you have to put in your activity level. I put my activity level in,
and I’m moderately active. I work out five days a week, hunty. I be getting these gains. My BMR plus activity level
brought me to 2052 calories. On a daily basis, I know to maintain my current
weight, which is 135 pounds, I would have to eat 2052 calories. This is the amount of
calories I would need to eat every single day
just to keep this figure. So, tough girls, make sure you go to the description box
below and calculate your BMR plus your activity level, okay? Get that calorie amount;
this is what you need to know to accomplish your fitness goal. All you need to know is
your gender, your age, your height, and your weight–
oh, and your activity level. So, since I know that I
need to eat 2052 calories every single day to
maintain my current weight, which is 135 pounds, I know
that I have to eat more, okay? I have to consume more, I have
to be in a caloric surplus. A caloric surplus is eating more than your maintenance level of calories, and what I did is I ate 2500 calories every single day, sometimes more. Okay, tough girls, let’s talk about food. Let me take you through a day
in the life of Latoyaforever, trying to pack on these pounds. I drink two Weight Gainer protein shakes every single day, one in
the morning, one at night. These two protein shakes
equal one thousand calories. I will leave a link in
the description box below on all the Weight Gainer protein powders that I use or that I recommend. After drinking a Weight Gainer protein shake, I eat breakfast. For breakfast, I’ll have three eggs with two slices of Ezekiel bread, I’ll have a shot of
superfood, because sometimes, I just can’t eat vegetables,
kay? (sniffles, sighs) So I take a shot of superfood, alright? Or, if I’m not feeling like eating eggs and bread like every single day, I’ll have Greek yogurt,
which is high in protein, and we all know that
protein helps build muscle. Trying to get the gains, you
gotta consume protein, alright? I’ll have Greek yogurt with
granola and fruit in it, and I’ll have that for breakfast. Okay, so for lunch, I’ll
have like a chicken burrito with a bunch of vegetables
and, you know, sour cream, salsa, corn, jalapeno
peppers, lettuce, tomatoes, wrapped in like a whole
wheat tortilla, oh, my gosh! Hot sauce, like, I’m
hungry right now! (laughs) I’ll eat that for lunch, and that comes up to about 475 to five hundred calories, which is amazing, it gets you real full. I know some tough girls watching are like, “Girl, I still don’t know what to eat.” Listen, it doesn’t have to be hard. I have a weight gainer program over on my health and fitness website, which is I have meal plans, I have recipes, I have fitness videos, okay? I have a calendar so you
can keep yourself organized, I have a motivational guideline
to help you stay motivated, I have a Facebook group,
it’s private for members only where we encourage each
other, uplift each other. We post before and after pictures, what we’re eating for the day, we just are in this together, so make sure you head on over to to join my weight gaining program. We don’t just want to gain
weight and be flabby, okay? We need to work out, we need to do some resistance training
with dumbbells, alright? Stay away from cardio, we’re not trying to burn all them calories now. We’re trying to build muscle
and keep our bodies toned. Today, I worked on legs. I did deadlifts. I love starting with deadlifts because it really works my hamstrings, it works my lower back, it
works my booty, of course, and with deadlifts, I
make sure I lift heavy, and on my way up, I squeeze
the crap out of my glutes. You really have to engage those muscles. Everybody thinks that they have to be doing this exercise
and that exercise and use a dumbbell and a resistance band with a book on their head to get results. No! Basic is better. Deep squats is a must, alright? You have to go real deep so
you really engage those glutes. When you do your squats, make sure your feet are shoulder width apart and you squat as low as you can go. I would suggest you guys have a dumbbell. The more resistance, the better. This is how you build muscle, alright? So make sure you have some dumbbells, five pounds, ten pounds, whatever
you feel comfortable with. You could start out with bodyweight, but make sure you work your way up so you can have more resistance to really build those muscles. Lunges. I love lunges. I love to do alternating lunges
with twenty pound dumbbells. Oh my gosh, I always feel the burn. This engages your hamstrings,
your glutes, your quads, your lower body, you know what I’m sayin’. Now, the reason why we
use dumbbells and weights is so we can really tear our muscles down so when it repairs itself, they grow. They grow over time,
they get bigger, alright? And the more protein you eat, the more protein you consume, the bigger your muscles will become. Hip thrusts are lit, okay? Like when I do hip thrusts, I make sure I squeeze the living hell out of my butt. Like it really works
your main booty muscle, like the big chunk of
it, the gluteus maximus, yeah, it works that muscle to the core. They burn, I know, but make
sure you guys add a dumbbell. So yes, that is one of my lower body workout routines that I love, okay? I love my squats, I love my lunges, I love my hip thrusts, hunty. I will leave my routine in
the description box below. Make sure you leave your
video idea requests. What kind of health and fitness
videos you want to see next? Comment below, thank you
so much for watching. I hope you enjoyed that
video, I hope I brought you some value, I love you, tough girl. And don’t forget that you
need to subscribe, alright? Squat on that subscribe
button, alright? Stay tough. (mid-tempo hip-hop)

76 thoughts on “HOW I GAINED 10 LBS IN 1 MONTH | GET THICK LOL

  1. So glad you started this channel! I did she’s tough a year ago and it changed my life in the best way! I became in love with fitness xx

  2. Girlllll I need to get that weight gainer program to get my body snatched for the summer!!! Please do a meal prep for weight gain 💕 I'm really happy that you now have a fitness youtube channel

  3. thank you Latoya this was very helpful. I can tell you work really hard and give us the best information. You are appreciated. I’m trynna get thiccccc

  4. Go girl! 31st subscriber over here 🙋🏽. I guess that will mean more once you're at a bajillion subscribers, which you will be!!! 👏🏽👏🏽👏🏽

  5. I am so proud of you Latoya. I follow all of your channels and your videos just bring me such great joy. You are really killing the game girl. CONGRATS on your new channel by the way

  6. Thank You for this video, I needed this, my birthday is in a couple months and I’ve been trying to gain weight but nothing has been working, hopefully I gain 10 pounds before my birthday.

  7. I don’t care how much I have heard of BMR and blablablaaa that i never undestood lol but you just did it for me! Thk you so much Latoya for making it easier seriously the way you described everything was simple and yet funny haha! (Of course its ‘toya girl duh) I am on a weight gain journey too and I will for sure get those gains and P.S girl u getting thicker already 😘

  8. Would love to stay tuned watch throughout video. Unfortunately there isn’t subtitles English to accessible this video. Hope you will update subtitles add soon.

  9. This is the same information my Dietician told me. I could've saved so much money months ago 😂 I'm definitely going to use these videos.

  10. Be sure to pop a squat on that subscribe button and twerk on that notification bell 🛎🤣🤣🤣 love you TOUGH GIRLS! Remember we are in this together we got each other ❤️❤️❤️ #GirlPower

  11. I NEED A BUTT😂😂😂 I saw how your works are working and girll you are looking fabulous💯‼️ can we do booty workouts please😂😭💀LMAO

  12. Yay! Just subscribed!! I'm excited for your tips! It's been impossible for me to gain weight! Ive never been able to go past 122(I have 2 kids and they didn't give me no extra meat🙄😪) and recently I gained and was excited to be 132.. 2 weeks later it's like my fast metabolism caught up and said "no gurrrl,no thickness for you" 😢😂..and I'm back to square one😭

  13. I am sooo excited about this channel!!!! I've been waiting on this!!! I'm bout to be thick asf outchea herrr!!!! 😝😝😝

  14. Subscribed!!!!! yes I needed this. I'm going to workout with you girl!! Love her, if you do know her. She is awesome!! Just so awesome.

  15. But how can you promote health and fitness when you have used cosmetic surgery to enhance your body?

  16. OMG!! I have been waiting for this video I’ve been skinny my whole like hope this works..It’s Latoya what do you expect❤️

  17. Hey hunty. So happy for this channel. I started my fitness journey last summer and lost 15 lbs so far. It's a lifestyle now so I don't have much goals because I know they will naturally come

  18. I need butt and calf workouts!! 😭 I’ve been skinny my whole life and having nice calf’s have always been a struggle.

  19. I wish I can gain these many subscribers as fast as latoya is doing with this channel. But I absolutely love that you made a fitness channel.

  20. weight loss videos! Toning, what foods are great for weight loss and videos about hormonal imbalance please!! It's so limited on youtube lol love you Latoya!!

  21. Thanks for having a youtube channel that talks about everything i'm interested in. Now i don't have to watch anyone else. This bitch is a genius.

  22. What's good everybody! I would love and truly appreciate if yall checked out my feed! I draw and write to raise awareness and end the stigma surrounding mental health. Please check me out on Instagram @BHESTATTI and leave some love❤️ ❤️ ❤️

  23. lol..your boobies look NICE. Why did I think you were going to be serious on this channel? 😂😂 very informative. Love how you broke down BMR..💜💜🔥

  24. Can you do a before and after weight gain video? I would love to see the difference in tone and weight gain!

  25. Not saying that i dont workout at all, cause i go to the gym every saturday…. but i dont go to the gym as much as a use to. So i try and workout at home….. but i work and im a students, so i be tiered (lazy) and i spend most my time studying…. but imma get back in it. And i must say that Latoya ur the reason why i wanna get back in it. How ur looking now, is how i want to look. I was doing good at first, but then life punched me in the face. But my eating is gettin better and now the next step in to get back in my workout routine.!!!✊🏾💪🏾. I say all that to say, keep it up Latoya, ur truly inspirational!!!!

  26. So happy you came up with this youtube channel! I"m really trying to start my fitness lifestyle and it's so hard not knowing what to do!

  27. Hi love I love u and u r such an inspiration .please do a video about how to loose fat under the belly button this is my problem area.when I eat all the food goes to the area under my belly button.
    I pray u see this comment I know u r so busy.
    Lots of love God bless you and your beautiful family

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