As a personal trainer, Magnus Lygdback has helped movie stars like Ben Affleck, James McAvoy and Gal Gadot get into incredible shape for big screen roles. Most recently, he worked with Alexander Skarsgard on sculpting a Viking physique for the action epic The Northman. In a new video on his YouTube channel, Lygdback shares how he stays lean, and offers a run-down of what he eats each day to maximise his gains.
Lygdback explains that he eats five times a day and thinks in four-day cycles. That's 20 meals, and Lygdback ensures that 17 of those are on point. The remaining meals can be whatever he likes.
"I'm a big believer that the diet that's the best diet for you is the one you can stick to," he says. "I don't like to deprive myself of foods that I like... What I'm really paying attention to is how many times I'm having those types of meals in a four day cycle."
As he weighs around 190 pounds, that means Lygdback aims to eat 190 grams of protein each day, as he follows the rule of thumb of 1 gram of protein per pound of bodyweight. He then tries to eat 300 grams of carbs and 120 grams of fat. "I don't walk around on a daily basis counting calories and macros," he says. "I've been doing this for such a long time, I can more or less eye it. I know what 40 grams of protein looks like... I know approximately, and that's good enough."
On a typical day, Lygdback's first meal of the day is a breakfast quesadilla made with 4 eggs, flour tortillas, cheese, and pickled jalapeños. For the second meal, he likes to keep things light: smoked salmon on rye crackers. Then, the third and fourth meals of the day tend to look quite similar, and he prepares them both together to save time: this is usually fish with sweet potatoes, broccoli and Brussels sprouts. He follows this with a snack, comprising cottage cheese and Greek yogurt with fruit, nuts, and cinnamon. Then the final meal of the day is ribeye steak with salad.
"It is important that you get enough fuel to be able to put on as much muscle mass as possible," says Lygdback. "I'm not a huge fan of overeating or bulking too much... I don't think you need to put on a bunch of fat just to gain maximum amounts of muscle mass."
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