[0:00] What's up guys? Jeff Cavalerex.com.
[0:02] So, if nutrition continues to trip you
[0:04] up, it's the hardest thing for you to
[0:06] get a handle on, then this video is
[0:08] going to be for you. And the good news
[0:09] is this, I'm going to give you the truth
[0:11] because I believe that you've been lied
[0:13] to over and over again. You see, if you
[0:16] needed to hear the truth about
[0:17] something, would you prefer someone to
[0:18] just tell it like it is and not sugar
[0:20] coat it, or would you kind of like a few
[0:22] mistruths mixed in to make you feel a
[0:24] little bit better about yourself?
[0:25] Hopefully, you're more like the first
[0:27] kind of person because that's how I want
[0:28] to give you the information here today.
[0:30] I don't want to sugarcoat anything. I
[0:32] want to give you the respect of the
[0:34] proper information so that you could
[0:35] finally beat this cuz you can. It is not
[0:38] as difficult as you think. Not only have
[0:40] I maintained the same level of leanness
[0:42] for you guys, proof of of being able to
[0:45] do this repetitively for 17 years now,
[0:48] but I also do this for other people. I
[0:50] do this for top level athletes. I do it
[0:52] for actors and musicians and people that
[0:54] need to look a certain way. I know how
[0:56] to make it happen and I'm going to show
[0:57] you here today why you probably haven't
[0:59] been able to master it too, but you will
[1:01] be. So, this right here is an important
[1:03] graph. This is the reason why I believe
[1:07] you're not managing to stick that
[1:10] nutrition to stick with it forever.
[1:13] Because if you look at this graph, what
[1:15] this actually means is this is the
[1:17] adoption let's say of of a habit 100%
[1:21] able to do whatever it is that you set
[1:23] your mind to. So I can stick to my new
[1:25] plan. This is 100% this is zero. These
[1:29] are days 2 4 6 8 10 12 all the way to 30
[1:35] days. In the course of the adoption of a
[1:38] habit of a new diet plan, do you know
[1:41] that the majority of the impact of that
[1:43] plan happens by day 10, almost 80% of
[1:48] what you're trying to achieve can be
[1:50] achieved if you can make it past day 10
[1:53] or at least to day 10. Here's the big
[1:56] problem. Any of these dietary approaches
[1:58] that you're following, and you can name
[2:00] any you want. I don't care. I don't have
[2:02] an axe to grind with any of them, but
[2:04] let's just say Atkins diet or carnivore
[2:06] or keto or whatever it might be. If the
[2:09] rules are too rigid and you perceive the
[2:12] flexibility to be very little, that you
[2:14] have to be quite on point in order to do
[2:17] what it's asking you to do, then you're
[2:19] going to fall off before you ever get to
[2:21] day 10. And the big lie is that there's
[2:24] so much flexibility built into what you
[2:27] can do in this range that I can make
[2:29] this almost a guarantee for every one of
[2:32] you out there that you can stick to
[2:34] this. Here's how. If you look at the
[2:36] different components of what you need to
[2:38] do when you adopt any type of eating
[2:40] plan, you need to start looking at how
[2:43] rigid you feel they are versus how rigid
[2:45] they actually aren't. First thing,
[2:48] what's your goal? Because obviously that
[2:50] can differ. Some might be dieting
[2:52] because they want to lose fat and others
[2:55] want to diet because they want to build
[2:56] muscle. Let me start by giving you one
[2:58] truth there. When it comes to changing
[3:01] the amount of body fat that you carry,
[3:04] 99% of what you're going to do is going
[3:06] to hinge on how you eat. Exercise
[3:09] doesn't matter. And it sounds
[3:10] sacriiggious coming from a trainer. It
[3:13] doesn't matter. You're not going to make
[3:15] a big enough impact from whatever you
[3:17] do. Because even if you said, "Well,
[3:18] Jeff, I could go do CrossFit or IROs and
[3:20] burn tons of calories." Not if you're
[3:22] 200 lb overweight, the intensity that
[3:25] you can give that workout is usually far
[3:27] lower than what an actual, let's say,
[3:30] high rocks athlete could do. So, you're
[3:32] not really getting the benefits of a
[3:34] huge calorie burning workout because the
[3:35] intensity level that you can go at it is
[3:37] so low. So, it's not the exercise, it's
[3:40] the nutrition. Beyond that, if you had
[3:43] to stick with the nutrition for a long
[3:45] period of time, that's demanding a habit
[3:47] change that you don't have right now.
[3:50] It's not just about the one hour that
[3:52] the hard gainer has to go to the gym and
[3:54] actually put in the work. That's all it
[3:55] takes for the hard gain or go in there
[3:56] and put in the work. Jess is a good
[3:58] example of that. He could get in there
[4:00] with some consistency and do his 1-hour
[4:01] workout. Nutritionally, he had to clean
[4:04] it up a little bit, but he was trying to
[4:05] put on weight so he could actually eat
[4:07] more. When you're trying to lose weight,
[4:09] you got to get into a calorie deficit
[4:10] and you have to then make sure you're
[4:12] good for 23 hours beyond the workout
[4:14] time, that commitment level becomes
[4:17] really, really high. Now, if you're
[4:20] trying to lose weight, you also have to
[4:23] be wary of the fact that you don't lose
[4:25] muscle in the process. So, you have to
[4:27] make sure that you have your protein in
[4:29] place. So, whenever we start these 10
[4:30] days, your anchor should be protein,
[4:33] right? Protein guides what you do. It's
[4:37] your anchor. You start with your protein
[4:40] needs. You take your body weight and you
[4:42] multiply it by a certain number to
[4:45] determine how many grams of protein you
[4:47] should be targeting in a day if you're
[4:48] trying to gain muscle. You should be on
[4:52] the higher end of things. 1.2 g per
[4:55] pound of body weight. So if you take a
[4:58] 150 lb person, that's 150 g for the 1*2
[5:03] is another 30 g. So, it's 180 gram per
[5:06] day at 150 lb person. If you wanted to
[5:10] maintain, you could be at actually
[5:14] 86 gram just maintain your body weight.
[5:17] A lot of you watching right now really
[5:18] aren't really trying to do that, but
[5:19] that would be a lower protein intake. If
[5:22] you wanted to lose fat, you still need
[5:25] to maintain higher protein intake for a
[5:27] few different reasons. But now you're
[5:28] looking at one gram per pound of body
[5:30] weight. that same 100 well let's say
[5:32] this is a heavier person 220 lbs 220
[5:35] gram of protein in a day to base your
[5:37] meals around. Why is that? Because
[5:40] protein itself is satiating. So it's
[5:42] going to keep you more full and also it
[5:44] has a metabolic cost right to digest
[5:46] that protein actually helps you to burn
[5:48] more calories. But most importantly it's
[5:50] preserving the muscle mass. Now again to
[5:53] look more muscular and to build a
[5:55] muscular physique that is the training
[5:58] and that training also depends upon
[6:00] proper nutrition to fuel those muscles.
[6:02] So it still matters a lot but was just
[6:04] talking about body composition. You're
[6:06] trying to lose fat. You got to have the
[6:08] nutrition in place. So we've got that
[6:10] goal down. If we wanted to make sure
[6:14] that we were more flexible, we'd also
[6:16] start asking you about any preferences
[6:18] of eating. Because here's where people
[6:20] misunderstand what they think I preach.
[6:23] I don't give a rat's ass how you eat. If
[6:26] you want to do carnivore, do carnivore.
[6:28] You want to do keto, do keto. You want
[6:30] to be a vegan, do vegan. You want to do
[6:32] what I do, which is a more well-rounded
[6:34] approach, I think. Just I'm not
[6:36] depriving myself of any one nutrition or
[6:38] food category, then do that. But make
[6:41] sure it's something that you enjoy.
[6:42] Because if you don't enjoy it, you'll
[6:44] never stick to it. And then number two,
[6:46] make sure it's something that's healthy
[6:47] for you and your body long term. But I
[6:50] will give you a flexibility in here.
[6:53] Follow whatever you want to follow. If
[6:55] carnivore is going to get you past day
[6:57] 10, then do that. If keto is going to
[7:00] get you past day 10, cuz that's more
[7:01] successful for you, then do that. So,
[7:04] we've already knocked off two different
[7:05] parts that usually trip people up. The
[7:08] next thing is when you're structuring
[7:10] your meals themselves, and people
[7:12] completely screw this up. I talk about
[7:15] there being something of a plate, right?
[7:18] A plate division method.
[7:20] This is really important for you to see.
[7:22] So, when I view a a meal, I look at it
[7:25] as a plate from the top down. And I look
[7:27] at 9:00
[7:31] and 9:20. Okay? And what this does is it
[7:35] divides my plate into where my areas of
[7:37] focus are. We're grounding it with
[7:39] protein. In this area here, I'm going to
[7:42] divide the rest up between fibrous
[7:44] carbohydrates and starchy carbohydrates.
[7:47] So, I put my fibrous carbohydrates, the
[7:49] bigger portion down here, my starchy
[7:51] carbohydrates up here. Starches being
[7:53] rice and potatoes and pasta here, the
[7:56] green leafy vegetables or broccoli or
[7:58] cauliflower or asparagus, whatever,
[8:00] right? Those things go down here,
[8:02] protein here, carbs here. It really
[8:05] doesn't matter how you pick your foods.
[8:09] You can take anything in this category.
[8:11] If we do rice,
[8:14] pasta,
[8:17] and my favorite, sweet potatoes.
[8:22] If you take a cup of each of these,
[8:26] you're looking at 210
[8:29] calories,
[8:31] 220
[8:34] calories,
[8:36] 100 and 90 calories. Now, some people
[8:41] might look at that and go, "Well,
[8:42] there's a difference there." Trust me,
[8:44] there's no significant difference there.
[8:47] If you're on a 2500 calorie diet or a
[8:50] 3,000 calorie diet, the difference in
[8:52] here of 30 calories is 1% of your
[8:55] nutritional intake for the day. Trust
[8:57] me, it's a it's a non-factor. So, when
[9:00] I'm looking at this portion of my plate
[9:02] and when you're looking at that, feel
[9:04] free to swap whatever it is. What
[9:06] happens though is you follow a meal plan
[9:07] that says, "Oh, today is rice and this
[9:10] and this." You're like, "I don't have
[9:12] rice. What am I going to do now?" and
[9:14] you either reach for a a wrong choice or
[9:17] because you don't know the equivalence
[9:18] here or you just say I can't follow this
[9:20] plan and you give up. That's what
[9:22] happens in that first 10 days. The
[9:24] flexibility that you didn't perceive to
[9:26] be in here has caused you to just give
[9:28] up. That's bad. The same thing happens
[9:31] with protein, but protein is a little
[9:33] bit different. You've got protein food
[9:36] choices. Again, I don't really care. You
[9:38] have so many options. Let's just say
[9:39] salmon
[9:42] uh filetmanan so steak
[9:46] or grilled chicken breast.
[9:50] What happens here
[9:53] is that if you had the same amount of
[9:56] all three of those foods, then you're
[9:57] going to get the same o almost the same.
[9:59] There's a slight difference in protein
[10:01] density of these foods, but you're going
[10:03] to get almost the same amount of protein
[10:05] in each of these if you had the same
[10:07] amount. The problem is calorically
[10:08] they're different. And the big
[10:10] difference between these calorically is
[10:13] the fat content that is in these foods.
[10:16] So when you consider the fat content
[10:18] that's in salmon, good healthy omega-3s,
[10:20] or the fat that's in a filt versus the
[10:22] leanness of a grilled chicken, then what
[10:24] you get is a difference in calories.
[10:26] Maybe 450 calories for 10 ounces of the
[10:28] grilled chicken versus 600 or 650
[10:30] calories of the other two choices. What
[10:33] does that mean? Well, you just have to
[10:34] be conscientious of the fact that when
[10:36] you're selecting your proteins or even
[10:38] your vegetables, how you prepare them,
[10:40] if fats are involved, that's going to be
[10:42] a caloric factor. So, keeping your
[10:44] second anchor on the fat content of the
[10:46] foods that you're choosing is going to
[10:48] be important information for you. Again,
[10:51] all that would do here is just shrink
[10:52] your portion sizes. Maybe your chicken's
[10:54] this big, but your steak is that big.
[10:58] Then you can calorically equate these.
[11:01] But again, there's still some
[11:03] flexibility built in here that allows
[11:05] you to easily swap these once you become
[11:07] a little bit more aware of what those
[11:09] are. Same thing with the fibrous
[11:11] carbohydrates. This is one that's almost
[11:12] laughable. We were doing some of the
[11:14] kind of preparation for this video. And
[11:16] by the way, I was going to do this in a
[11:17] very prepared way and I'm like, no, [ __ ]
[11:20] that. If I do it very prepared, I'm
[11:22] doing exactly what I'm telling you
[11:23] you're doing in your diet and screwing
[11:25] up with that. that is you are preparing
[11:27] everything so rigidly that you can't
[11:30] operate outside of those rules. If I
[11:32] have to follow a specific script and and
[11:34] deliver this in a specific way, I'm not
[11:36] just speaking from the heart. And I know
[11:38] this stuff inside and out. I'm telling
[11:41] you what works. So follow what I'm
[11:43] talking about when I speak from my heart
[11:44] rather than some stupid script that
[11:46] makes it too rigid. If you do the
[11:48] fibrous carbohydrates, they talk about
[11:50] the difference in bok choy. I don't
[11:53] remember the serving size amount, but 15
[11:55] calories. And the astronomical
[11:57] difference, this is according to AI,
[11:59] astronomical difference in calories
[12:01] between that and broccoli. Broccoli has
[12:03] 30 calories, a whopping 30 calories,
[12:06] double the amount of calories. It
[12:08] doesn't matter. Who cares about 30
[12:11] calories versus 15 calories?
[12:14] Who cares if it's double the amount?
[12:15] That's a that's a misleading statistic.
[12:18] So, even if you ate two cups of
[12:20] Actually, I think that's actually a cup.
[12:21] If you ate two cups of broccoli at 60
[12:23] calories versus two cups of bok choy,
[12:26] which is 30 calories, it's a rounding
[12:28] error. The 30 calorie difference doesn't
[12:30] matter at all. So, when it comes to
[12:31] these fibrous carbohydrate selections,
[12:33] eat what you like. Who cares what it
[12:35] says on the diet plan you're following
[12:37] when it comes to the fibrous
[12:38] carbohydrates? Eat what you like.
[12:41] They're almost calorically
[12:42] inconsequential in terms of derailing
[12:44] you from the plan. But if you think
[12:46] they're so important, those first 10
[12:48] days are demanding that it be bok choy
[12:50] and you don't have access. All you have
[12:51] is broccoli. Believe me, the broccoli is
[12:54] not going to do anything to you. It's
[12:55] not going to knock you off that plan.
[12:57] What knocked you off was you thinking
[12:58] the bok choy was so damn important so
[13:00] that you fell off the plan entirely. You
[13:02] didn't make it to 10 days. If you made
[13:04] it to 10 days, that automaticity, right,
[13:07] the fact that the adoption of the habit,
[13:09] you're that close.
[13:12] You probably heard about that that
[13:14] saying about people that get to like
[13:15] they they stop on the the one yard line
[13:17] not even realizing that the goal line is
[13:19] right there. They're not looking up
[13:21] enough to see that they're right there
[13:22] on the edge of the end zone.
[13:25] You're there by day 10. You're there.
[13:27] You're so close. Sure, you got to
[13:30] continue to put the work in over the
[13:31] course of the next 20 days or so, but
[13:33] you are that close because you got
[13:35] through the first 10 days. And 92% of
[13:38] plans are abandoned by day 10 because of
[13:42] the rigidity built in. Beyond that, now
[13:45] let's say you wanted to follow a a a
[13:47] different eating pattern, a different
[13:49] eating schedule. Jeff, how do I do this?
[13:51] You eat five times a day, right? I eat
[13:53] five times a day. It works for me. I
[13:56] work from home. I work in my own gym. I
[14:00] don't have to be in an office. I don't
[14:01] have rules around when I can eat. I
[14:03] don't have lunch hour. I can eat
[14:06] whenever I want to eat. It works for me.
[14:08] I realize people in a corporate setting
[14:10] don't have that same ability. I realize
[14:12] that even young teenagers who are in
[14:14] school don't have the ability to just
[14:15] eat all day. There's rules in place that
[14:18] restrict some of that eating. So, you
[14:20] have to just work within those rules.
[14:22] And the good thing is you can do that.
[14:24] Some people even like to intentionally
[14:26] restrict their eating windows, right?
[14:27] Intermittent fasting. If you want to set
[14:29] up a fasting period, let's say 18 hours
[14:33] of fasting, six hour eating window, or
[14:35] maybe you want to make the window a
[14:36] little broader, eight hour window to
[14:38] eat, or maybe you want to make it even
[14:39] narrower, 4 hour window to eat. All of
[14:42] that's okay. Just realize a couple
[14:45] things. If you're following a fasting
[14:47] protocol, where is my eraser? Here,
[14:51] right?
[14:53] If I have this 24-hour block, right, and
[14:58] I have just say in the middle of the
[14:59] day, I go 4hour eating window here. And
[15:02] then I have a different one. This is a 4
[15:04] hour window. I'm going to do an 8 hour
[15:06] window. It might be here to here.
[15:10] Whatever, whatever period of time.
[15:11] Again, that can shift to whatever works
[15:13] best for you. Early in the morning, in
[15:15] the afternoon, as long as you maintain
[15:16] that window. Just understand you're
[15:20] going to have to get a lot of calories
[15:21] in, especially if you're trying to build
[15:22] muscle. a lot of calories into a short
[15:25] period of time. If you eat foods that
[15:27] aren't calorically dense, right, that
[15:29] are like the healthier food options like
[15:31] let's say even the bok choy and the
[15:33] broccoli, you're going to have to eat so
[15:35] much volume in a short period of time,
[15:36] your stomach probably won't be able to
[15:37] handle it and you'll never get to your
[15:38] daily caloric goals. Same thing is if
[15:41] you're trying to lose weight and you're
[15:42] trying to become a lot more restricted
[15:44] on the caloric side, then yeah, having
[15:46] those high nutrient density, low calorie
[15:49] type foods and in a restricted eating
[15:51] window is going to likely fill you up
[15:53] faster and then restrict your daily
[15:55] caloric intake. So, there's different
[15:57] strategies depending upon what you do,
[15:59] but you have to realize that you're
[16:01] eating within a flexible window. It
[16:04] doesn't matter where you move this or
[16:06] how big it is if it works for you. And
[16:08] again, if you had this in place and this
[16:10] is something that you really worked well
[16:12] for you, you're going to make it past
[16:13] the 10 days. From a training
[16:15] perspective, training does matter
[16:18] ultimately because here we're not just
[16:19] about losing weight. I don't want to
[16:20] create skinny fat people. I want people
[16:22] to become more muscular and lean and
[16:24] healthy, then you're going to have to
[16:26] work your training into this, too. So,
[16:27] build out your training window when it
[16:29] works for you. If I said to you, hey
[16:32] everybody, first meal of the day, this
[16:33] diet requires you eat at 8 o'clock or
[16:35] you eat breakfast at a certain time. But
[16:37] that's your training time, then your
[16:39] training time is going to disrupt your
[16:41] eating time. It also might make you not
[16:43] hungry because you just trained. So you
[16:45] adapt around that. And there's there's
[16:48] ways to make eating flexible around any
[16:50] workout plan. A matter of fact, I have a
[16:52] tool that we created where you can
[16:53] actually put in your workout times that
[16:55] tells you how to manipulate your meals
[16:57] around that because there's always a way
[16:58] to do that. But the bottom line, guys,
[17:00] is the flexibility
[17:02] is so vast. Trust me, there's so much
[17:07] variety in what we're doing. Even again,
[17:09] the way we do it, it's not just about
[17:12] Jeff Cavalier's way of eating. You'll go
[17:14] watch my video, This is Jeff Cavalier's
[17:16] eating plan. Great. It works for Jeff
[17:17] Cavalier. It does work for a lot of
[17:19] other people, too. But it but it doesn't
[17:21] have to be your way. I always say, and I
[17:24] endorse, do the thing that makes you
[17:26] happy and do the thing that makes you
[17:27] successful. And most of all do the thing
[17:29] that gives you consistency because
[17:31] without consistency there is no
[17:34] repeatability. There is no automaticity
[17:37] of a adoption of a habit because
[17:39] ultimately everything you start here
[17:41] that isn't habit is going to become one
[17:44] if you can stick to it long enough. And
[17:45] that's where consistency matters. And
[17:47] again when I talk about the ability to
[17:49] stick to this guys it's very difficult.
[17:51] Nutrition is hard for a reason because
[17:53] it's 23 hours beyond that workout. Like
[17:55] I said, it's a 24-hour a day commitment.
[17:58] You have to go from not getting it right
[18:00] to getting it right almost all the time.
[18:02] But if getting it right didn't mean a
[18:05] specific answer, but a variety of
[18:07] answers, how much more likely would you
[18:09] be to get it right? I'll share one final
[18:11] thing with you. With my workout
[18:12] programs, we have we're known for having
[18:15] workout programs with high levels of
[18:17] consistency. People stick to our
[18:19] programs. The adherence level is off the
[18:21] charts. Do you know what our worst
[18:23] adherence is on a program, but it's not
[18:25] for the reasons that you think? Max
[18:27] Shred. Max Shred is an effective fat
[18:30] loss, fat burning program. Very
[18:33] effective. Why is it hard? Because it's
[18:36] catering to a population of people who
[18:38] are likely needing to lose the most
[18:40] amount of weight. So, in other words,
[18:41] they don't have the habits in place yet
[18:44] to control their weight. And even
[18:47] activity can be challenging when you're
[18:48] at higher levels of weight. But more
[18:50] than that, they don't have the habits to
[18:53] stick to something that they start yet
[18:55] because they've been trained or lied to
[18:57] and been unable to stick to things that
[18:59] feel like a plan. If instead they had
[19:02] something that adapted to them and
[19:04] allowed them to sort of get going, build
[19:06] some momentum and gain some momentum,
[19:09] then they wouldn't have those troubles.
[19:10] They wouldn't fall off that plan. So,
[19:12] it's that same mindset that works its
[19:14] way into training that prevents people
[19:15] from staying consistent, too. Guys, all
[19:18] of this is is something that can be
[19:20] conquered. I actually tried to make it
[19:21] super super simple. I just made a new
[19:23] meal plan. We call it the flex factor.
[19:25] And it's something that basically asks
[19:27] you all these questions and allows you
[19:29] to find a plan that works specifically
[19:31] around you and make any of the changes
[19:33] that you feel like you might need to
[19:35] make you find this easier to stick to.
[19:37] It's literally all built into an app.
[19:39] It's all something you can actually get
[19:40] right now over at ax.com if you I think
[19:43] order over $75, but that's only for a
[19:45] limited amount of time. But that's not
[19:46] what this is about. All the information
[19:47] I just gave you is here for you. All of
[19:50] this is what you need to hear. Stop
[19:52] being so hard on yourself and allow
[19:53] yourself to be more flexible in terms of
[19:55] the mindset and you will find success
[19:56] once and for all. Nutrition does not
[19:58] have to be complicated. It's so damn
[20:00] hard right now for everybody. I
[20:02] understand that. But again, as someone
[20:04] who's demonstrated this for you for all
[20:06] these years with not much effort on my
[20:09] part to do it, it's been pretty easy for
[20:12] me at this point. And for all the people
[20:13] that do the same thing when they learn
[20:15] the ways that I'm teaching here, it can
[20:17] the same thing can happen to you. And
[20:19] you don't need any drugs. You don't need
[20:20] anything to make you achieve this. All
[20:22] right, guys. I hope you found this video
[20:24] helpful. Again, if it's someone else you
[20:25] know struggles with the same things,
[20:27] make sure you share this video with
[20:28] them, too. It's a heart-to-he heart
[20:29] talk, but it means something because
[20:30] it's exactly what you need to hear, not
[20:32] necessarily what you want to hear. All
[20:34] right, guys. Subscribe to the channel if
[20:35] you haven't already done so. And again,
[20:36] you can find all that that I mentioned
[20:38] over at athletex.com. See you soon.