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Muscle-Building Workout and Diet

Hello everyone! I’m Mario Gabud and today I’m going to show you how to prepare a homemade weight gainer on you own. I’m of an opinion that the gainers you buy in shops are simply too expensive considering what they are made of. It’s really simple to buy all these “components” separately and prepare your own and much cheaper weight gainer that will offer you almost exactly the same nutrients as the retail one. What you need is: 1) Whey protein, 2) Dextrose (type of sugar), 3) Creatine and 4) 400 ml of water. You will also need a container for mixing those components together. For starters, put about 20 grams of protein. Just like that… After that, put in some 30 grams of Dextrose. It’s a sugar that gets absorbed really quickly into your blood… And of course, put in 5 grams of Creatine monohydrate. Put a lid on the container and you are done. You have just prepared your homemade weight gainer. After you are done with your workout, simply put all of this into 400 ml of water, shake it and drink it right away. I’ve said it a million times already, drink your supplements immediately after you are done with the workout. Your muscles need energy source to grow, they need protein and carbs to start growing. One little note, you can make this with or without Creatine, it’s your decision. Creatine will boost your strength a little as well. That’s all. Another thing, regarding the measures of “components” – it depends on your weight, stage of workout (mass gaining or shredding) and other things. But, since I’m talking about weight gaining now, I recommend these measures: 20 grams of protein, 30 grams of Dextrose and 5 grams of Creatine, all in 400 ml of water! I hope you liked this video and that you learned something new. Keep in mind to tweek these measures to your personal needs and wishes. Always keep track of your results, take a picture of yourself now and then, feel your body out and see how it reacts to these supplements in order to not gain unnecessary weight (fat). Make one type of mixture and keep using it for a few weeks. If your body reacts well to it, simply keep making the same mixture. On the other hand, if you are gaining a bit too much fat, use less Dextrose in the mixture and it will be better for you. If you liked this video, please hit the like button, leave a comment and subscribe to my channel if you didn’t already. See you all in future videos! Bye!


  1. #gabudizatori– lajk za jos ovakvih videa. Ovo je prvi video koji sam snimio sa novom opremom pa mi recite jel se vidi razlika u kvaliteti 😉💪

  2. To brate top, gejner bukvalno naduva kao svinju koristio sam ga i dobio sam 5,6kg ali zato mi je i salo mnogo povecano bilo a i stomak…

  3. Odlican klip.Gaineri koji se kupuju sadrze i do 70 posto UH,po meni puno je bolje kad sami zamo sta unosimo u svoj organizam,nego kad neko drugi to radi u mesto nas

  4. Imam 18 godina, 67 kg i bavim se vec 2 god. Sa bjj, osjecam da mi dosta fali snage.
    Zelio bih povecat masu na nekih 80 kg, i povecati snagu. Pa moze neki savjet, pozdrav care

  5. Ako bi mogao u skorije vrijeme da nam snimis neke MMA/K1 kombinacije na vreci, npr. nekih 10ak rundi. Svaka cast na radu dosta pomazes svojim videima. Lijep pozdrav legendo 😀

  6. Dali koristiti proteine za vrijeme skidanja kilograma.. Zelio bih da smanjim stomak (imam viska nekih 5-10kg)

  7. Sutra imam fudbalski trening u 4.Da li da radim sklekove i propadanja prije ili poslje treninga inace svaka cast majstore💪😀

  8. Pozdrav, kvaliteta je odlicna, kao i video. Jasno se vidi da je mnogo uloženo😉💪👍 Imam pitanje : čime napuniti boksačku vreću? Moj prijatelj je dobio vreću koja je prazna, a ne zna čime ju napuniti?

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