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 or a fat-gain 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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