How IFBB Pro Evan Centopani Eats to Build Muscle | Iron Intelligence Training Program

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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Comments

black beast builder says:

what thefuck was last meal? what he ate
/

Daniel Berry says:

miserable

Yung Stnr says:

This dude eats in a day what I eat in a week lol

BW Avery says:

Have you seen Schwarzenegger’s body once he hit his 60’s? Horrific!! So many years of dedication and for what? Kudos to this guy’s discipline, but I’ll never understand the musclehead life. Seems like the waste of a good lifetime only in order to admire your own juiced up, practically useless body.

James Wayne says:

The most impressive thing in this video is this man’s garden.

ron donnis says:

lol foods are an after thought for people the retarded muscle head

Herbert Kraft says:

farmers live long lives……he won’t see 70….i’ll bet the ranch on it

Raul Hernandez says:

little guy!

Mark sham says:

Unhealthy or healthy.. He’s a chill dude

Herbert Kraft says:

hes otta breath eating and talking…lol

Louis - Michel Lepeltier de Saint - Fargeau says:

Expensive people, expensive in meds, surgery, always exhausted even when they chew they breath painfully. When they suffer too much they need people around helping them to walk, to pee, to drive. These guys mostly wont bear food restrictions in case of a new economic crisis, and it will come again, and again from the United States, like in 2007, in 1929. They never learn

charles campbell says:

Your heart sees it the same way, wether your huge with muscle or fat

Peter says:

And we all know what it was that you were growing in your basement

Maciej Tylka says:

its amazing the lack of peoples perspective. This guy probably spends less on food than most

Omae wa mou shindeiru. says:

Listening to his breathing is making me breathless

T. Flan says:

Dude is plotted about as bad as I’ve seen. I’m guessing a shot is also part of his “training program”

Trevor Decker says:

Hating on this guy why? Because he doesnt eat how you eat? Looks like hes in good shape to me. For someone his size that body is working hard hence being out of breath. Id say good on him.

Armando Caballero says:

That’s such a sick garden

L says:

Lol what a douche

Dr. Psycho says:

This dude needs to get a life, he prepares meals in advance to free up some time for grocery shopping

Claudia Claudia says:

R.I.P Lungs

Morgan Williams says:

I legitimately could never eat even a quarter of those carbs without gaining a massive gut

David Alvarez says:

He sounds out of breath like his nose is clogged

Luca Coniglio says:

I can’t believe you have an italian last name…shame on you

g mack says:

Bridgeport is such a fucking shit hole

Keoni Chicago says:

Anyone else watching this while eating their pre workout meal? Lol

Satan says:

Wish I grew up around him

Bebe B says:

1
And this is the testimony: God has given us eternal life, and this life is in his Son.
12
Whoever has the Son has life; whoever does not have the Son of God does not have life.
13
I write these things to you who believe in the name of the Son of God so that you may know that you have eternal life.

Once upon a time in America says:

All next dead piana’s

Daniel Dorn says:

He looks like Jonah Hills buff brother

jAMES says:

I hope this guy is happy. Who am I to judge, but it seems a bit lonely.

ginetto seghetto says:

Doping!!!

Bodybuilding.com says:

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► 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 |
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Herbert Kraft says:

what a stupid boring life dude

Tommy Gunawan says:

Cant imagine how long hes gonna sit in the toilet…

Chicken Of the Cave says:

He actually eats a lot less than I thought he would

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