What Bodybuilders Eat for Lunch | Fouad Abiad’s Easy Meal

What Bodybuilders Eat for Lunch | Fouad Abiad’s Easy Meal

I got a lot of shit for this last time too –
guess what I don’t give a fuck I like my Pam use it on my frying pans keep
everything from sticking I don’t think it’s gonna kill me okay guys I am Fouad Abiad and I am gonna teach you guys how to eat big and make sure it tastes
good you guys have to learn to find ways to make the food taste better so that
it keeps you going so what we’re gonna do is make lunch and
we’re gonna have chicken and potatoes so this is an air fryer it’s basically a
deep fryer but only takes like a tablespoon of oil to fry all these
potatoes so it’s somewhat healthy but it makes potatoes taste good so I can smash
five of these things get like 150 grams of carbs without even blinking an eye
very simple we’re just gonna cut up our potatoes it doesn’t matter how you cut
them up it doesn’t matter if you make them into fries or cubes or whatever it
doesn’t really matter the machine doesn’t know the difference just get
them in there I think it’s important to know your body I think it’s important to
know what your body likes to use for energy and what it digests well and I
think you should be able to find something that your body seems to like
it seems to use well you eat it half an hour an hour later you’re digested you
feel like you could eat again if you have to
those are good foods if you eat something and it takes you three hours
to digest it you either ate way too much food or you ate the
wrong kind of food potatoes are cut up all we’re gonna do a little bit of salt
and we’re gonna do some olive oil okay so you supposed to measure like a
tablespoon I don’t really care so I’m just gonna pour a little bit of oil and a little bit of salt it’s done close it
turn it on and then we go about 25 minutes I’m just gonna do all the
work itself so while that is cooking we’ll start making the chicken chicken
can taste like shit so I like to cube it and make it in a frying pan seems to be
a lot easier since it takes a lot better that way too
so I have some fresh chicken breasts that I washed and cleaned this morning I got a lot of shit for this last time to
guess what I don’t give a fuck I like my pam I use it on my frying pans keep
everything from sticking I don’t think it’s gonna kill me a little bit of pam
cooking spray and then simple and now look scissors the cutting board I cut
potato on it I just wash it with water and it’s clean I don’t like cleaning up
after like chicken juice and all that shit so it’s simple I just cut it with a
scissors right over the frying pan there’s a little trick I learned from
watching Jay Cutler videos I watched Jay Cutler video he’s sitting at home
cooking breaks out the fork in the scissors I didn’t even realize like
that’s such a good idea I’m like I’m sitting here messing with knives and
cutting boards and I’m gonna soap everything down after hopefully some kid
will watch this and realize this is the way to do it and then I can pay it
forward okay so that’s all the chicken we’re gonna cook a little bit of salt a
little bit of pepper and cover that shit you got to cover it if you don’t cover
it the juices will evaporate cause you’re not cooking with any oil so the juices were
the chicken will evaporate and it’ll be done on the outside it won’t be done on
the inside you’ll burn the shit out of your chicken so make sure you cover it
so that the steam helps it cook and that way you don’t need the oil so you can
see like with the cover on it I have a little bit of liquid here it’s gonna
keep my chicken from sticking also when I put the lid on you can see like it’s
already half cooked so it’ll cook a lot faster with the lid on it I used to be
this guy that like oh I don’t care what it is I’ll eat it because it’s body
building used to put like fucking tuna with oatmeal I didn’t care and I thought
I was being hardcore and just being stupid take a minute and learn how to
cook and learn how to do things the right way and learn how to make food
taste good and I said to see you guys in the last breakfast video you’re not
gonna make it if you just try and eat bland chicken and rice every day every
meal of the day for 20 years you’re not gonna make it you’re gonna eventually
you’re gonna get sick of bodybuilding it just sucks I don’t do this anymore I
can’t maintain this diet and you’re not gonna want to do it so like I stressed
in the last video it’s important you guys have to learn to find ways to make
your food taste better so that it keeps you going
eventually when this is halfway done cooking or a little bit more than
halfway done cooking you want to take the top off and just leave it off
because as you can see now there’s a good amount of liquid from
steam creating the you know this little pool of water you want to leave the top
off and let it cook the rest of the way and this will also get the water to
evaporate and kind of brown the chicken a little bit you know you don’t want to
boil your chicken so I just turn up the heat a little bit and now you can cook
the chicken and get rid of this water all at the same time you don’t have to
go to cooking school you don’t to make shit look pretty it’s just experience
some people are too intimidated to cook oh I don’t know how to cook I don’t know
how to make that I don’t know how to do this
listen go on YouTube type in something type in how you want to make it or just
trial and error man just play with your food try and figure out ways to make it
taste better okay so listen very important okay it’s a scale get yourself
a scale because I know in the offseason I say eat as much as you can and yeah
you do have to eat as much as you can but the reverse can happen to in the off
season sometimes you get so full and so uncomfortable eating that you start
eyeballing your food but it actually becomes smaller and smaller and smaller
because you’re so full and don’t feel like eating use a scale it keeps you
eating the same amount whether you’re hungry or or not we’re just going to do 6 ounces of chicken 6 ounces and 1/8 and it’s like home fries okay so that is one pound exactly so I’m
gonna smash a pound of potatoes and six ounces of chicken and I’m gonna use
these two sauces to do it condiments are a must
okay and I know you’re saying Oh condiments have sugar condiments have this
stop crying okay it’s the offseason we’re eating to grow a little bit of
sugar is not gonna hurt but it’s gonna help me get this down in a hurry so
ketchup for the potatoes I know it’s a lot of ketchup don’t fucking run your
mouth and then this is tunnel barbecue which is a restaurant windsor actually
Tunnel barbecue barbecue sauce put that on the chicken good old barbecue sauce I
got that from Ronnie that’s why I use all that barbecue sauce cuz Ronnie
got huge and he did it so I’m doing it too very simple okay we have a
good meal here this is a really good post-workout meal not that I’m having
that for a post-workout meal now but if you’re gonna have a post-workout meal
this is a really good post-workout meal why because we have some quick digesting
protein like this is after you’ve had your shake okay you have your shake
first an hour later hour and a half later you’re gonna have a real meal this
is it gonna have some fast digesting protein with the chicken and we’re gonna
have a pound of potatoes and carbs a little bit of sugar from the ketchup in
the barbecue sauce not a lot of fat so this is all gonna get shuttled back into
the muscle and get us ready for tomorrow so there you go


  1. Edited Macros: 751 Cals, 104g of Carbs, 15g of Fat, 46g of Protein.

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  2. You're doing pretty good remember cutting but the best way to build is don't eat your last meal sort of halfway California diet don't eat after 6 p.m. Love the attitude I don't give a s*** about what anybody thinks…..

  3. These are some really good tips! He's totally right about making food taste good and finding new ways to go about that. Kudos!

  4. 75g protein in one meal is a complete waste you stupid motherfucker. Your body cannot possibly utilize that much protein at once, most of it goes to waste. Studies show that even 40g protein is too much for one sitting. You could broken that up into two meals and still wouldn’t be able to utilize 75g protein. You are literally just wasting money and putting strain on your kidneys.

    Go work out your brain you ugly fucking caveman. Only gay men care about muscles, women don’t. I’m no where near ripped and I can fuck a new girl every week, in fact I’m skinnyfat but I’m tall and have a large frame so it doesn’t matter. Only height and face and frame matter when attracting women, not some fucking stupid muscles.

  5. Man I'm gonna subscribe to your channel cause I really like the way you talk! Lol its olive oil for fuck sake extra virgin with lots of health fats and benefits if you talk shit about olive oil you don't know fuck all about nutrition!!

  6. "You're never gonna make it if you just eat bland chicken and rice all the time. Eat bland chicken and potatoes instead."

  7. He keeps telling people to not run their mouths and just as I think of saying something in the comments i look at his size

  8. how much protein do you eat daily? and how much carbohydrate do you eat daily? My goal is to increase my muscle mass to 110 kilos of muscle. to figure out how much protein I will eat daily I multiply my weight by 2 to find the result? to calculate how much carbohydrate I have to eat daily I multiply my weight by 3 to find the result? how many pounds of meat do you eat daily in your diet? How many kilos do you eat daily potatoes either rice or spaghetti? your weight is 130 pounds?

  9. Usually, i don't put comments on youtube.
    I love your videos.
    Can you please teach us cuting diet.
    Or carb cycling.
    For example, a Male has 36% body fat
    And 280 lbs
    How low his carbs can be.
    Also how high his cab can be.

  10. I use PAM and I don't think it's going to kill me he says.

    I don't think is right. Start thinking about it:


  11. where's the micronutrients in this meal? Guy needs to lay off the steroids and GH and go plant based raw food diet

  12. Dont call to food "shit" be respectful. We dont eat shit we eat food and some people in africa doesnt have this food you calling $hit. I dont like american culture at all.

  13. Why did he put the ketchup on top of the potatoes? You’re supposed to put it on the side and dip it in!!!!!!!!

  14. So I get up at for work at 4am don’t give myself much time to do anything before I leave. Hit the snooze several times. Too early for me to make food. If I’m doing 4 workouts a week 30 minute sessions (also doing some cardio got some body fat I’d like to lose) how the hell do I find time to eat. Most shifts are 5am-2pm

  15. Coconut curry is really easy high calorie meal that's clean. Just fry up protein, frozen vegetables in same pan, add curry paste and coconut cream. I like Thai curry so I use thai curry paste, and add some fish sauce, at the end I top it up with some lime and peanuts/peanut butter. Some rice and goddamn it's good.
    You could also prep just the coconut curry sauce beforehand and keep some in fridge, removes few steps and you just need to pour it over protein and vegetables.

  16. My daily meals usually look something like this:

    7:00AM – 3 to4 big spoons of peanut butter, 1 banana, 1 protein bar

    9:30AM – 2 to 3 eggs, 2 pieces of whole wheat bread (around 120gm), either some tomatoes, potatoes or onions alongside the eggs, and around 3-4 big scoops of yogurt

    12:30PM: High protein lunch (chicken breast, cow meat or salmon) with steamed veggies, 2 scoops of mashed potatoes and steamed rice

    3:00PM – around 70gm of Almonds/Cashews with a couple of fruits or a fruit juice (i like to alternate the fruits so i don't get bored)

    5:00PM – High protein almond/cow milk (around 500ml) and a protein, cereal or oats bar

    8:00PM – usually that's after my gym workout, i have a scoop of whey protein with a scoop of creatin, blended with milk. For dinner i usually have chicken with rice and gravy

    The timing fluctuates often due to my schedule but that's the general idea.
    What do you guys think of my schedule? Any tips or advices you would give? All suggestions welcome!

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