The BEST Meal Plan to Lose Fat Faster (EAT THIS WAY!)

[00:00] What's up guys? Jeff Cavalerex.com.

[00:02] So, if nutrition continues to trip you

[00:04] up, it's the hardest thing for you to

[00:06] get a handle on, then this video is

[00:08] going to be for you. And the good news

[00:09] is this, I'm going to give you the truth

[00:11] because I believe that you've been lied

[00:13] to over and over again. You see, if you

[00:16] needed to hear the truth about

[00:17] something, would you prefer someone to

[00:18] just tell it like it is and not sugar

[00:20] coat it, or would you kind of like a few

[00:22] mistruths mixed in to make you feel a

[00:24] little bit better about yourself?

[00:25] Hopefully, you're more like the first

[00:27] kind of person because that's how I want

[00:28] to give you the information here today.

[00:30] I don't want to sugarcoat anything. I

[00:32] want to give you the respect of the

[00:34] proper information so that you could

[00:35] finally beat this cuz you can. It is not

[00:38] as difficult as you think. Not only have

[00:40] I maintained the same level of leanness

[00:42] for you guys, proof of of being able to

[00:45] do this repetitively for 17 years now,

[00:48] but I also do this for other people. I

[00:50] do this for top level athletes. I do it

[00:52] for actors and musicians and people that

[00:54] need to look a certain way. I know how

[00:56] to make it happen and I'm going to show

[00:57] you here today why you probably haven't

[00:59] been able to master it too, but you will

[01:01] be. So, this right here is an important

[01:03] graph. This is the reason why I believe

[01:07] you're not managing to stick that

[01:10] nutrition to stick with it forever.

[01:13] Because if you look at this graph, what

[01:15] this actually means is this is the

[01:17] adoption let's say of of a habit 100%

[01:21] able to do whatever it is that you set

[01:23] your mind to. So I can stick to my new

[01:25] plan. This is 100% this is zero. These

[01:29] are days 2 4 6 8 10 12 all the way to 30

[01:35] days. In the course of the adoption of a

[01:38] habit of a new diet plan, do you know

[01:41] that the majority of the impact of that

[01:43] plan happens by day 10, almost 80% of

[01:48] what you're trying to achieve can be

[01:50] achieved if you can make it past day 10

[01:53] or at least to day 10. Here's the big

[01:56] problem. Any of these dietary approaches

[01:58] that you're following, and you can name

[02:00] any you want. I don't care. I don't have

[02:02] an axe to grind with any of them, but

[02:04] let's just say Atkins diet or carnivore

[02:06] or keto or whatever it might be. If the

[02:09] rules are too rigid and you perceive the

[02:12] flexibility to be very little, that you

[02:14] have to be quite on point in order to do

[02:17] what it's asking you to do, then you're

[02:19] going to fall off before you ever get to

[02:21] day 10. And the big lie is that there's

[02:24] so much flexibility built into what you

[02:27] can do in this range that I can make

[02:29] this almost a guarantee for every one of

[02:32] you out there that you can stick to

[02:34] this. Here's how. If you look at the

[02:36] different components of what you need to

[02:38] do when you adopt any type of eating

[02:40] plan, you need to start looking at how

[02:43] rigid you feel they are versus how rigid

[02:45] they actually aren't. First thing,

[02:48] what's your goal? Because obviously that

[02:50] can differ. Some might be dieting

[02:52] because they want to lose fat and others

[02:55] want to diet because they want to build

[02:56] muscle. Let me start by giving you one

[02:58] truth there. When it comes to changing

[03:01] the amount of body fat that you carry,

[03:04] 99% of what you're going to do is going

[03:06] to hinge on how you eat. Exercise

[03:09] doesn't matter. And it sounds

[03:10] sacriiggious coming from a trainer. It

[03:13] doesn't matter. You're not going to make

[03:15] a big enough impact from whatever you

[03:17] do. Because even if you said, "Well,

[03:18] Jeff, I could go do CrossFit or IROs and

[03:20] burn tons of calories." Not if you're

[03:22] 200 lb overweight, the intensity that

[03:25] you can give that workout is usually far

[03:27] lower than what an actual, let's say,

[03:30] high rocks athlete could do. So, you're

[03:32] not really getting the benefits of a

[03:34] huge calorie burning workout because the

[03:35] intensity level that you can go at it is

[03:37] so low. So, it's not the exercise, it's

[03:40] the nutrition. Beyond that, if you had

[03:43] to stick with the nutrition for a long

[03:45] period of time, that's demanding a habit

[03:47] change that you don't have right now.

[03:50] It's not just about the one hour that

[03:52] the hard gainer has to go to the gym and

[03:54] actually put in the work. That's all it

[03:55] takes for the hard gain or go in there

[03:56] and put in the work. Jess is a good

[03:58] example of that. He could get in there

[04:00] with some consistency and do his 1-hour

[04:01] workout. Nutritionally, he had to clean

[04:04] it up a little bit, but he was trying to

[04:05] put on weight so he could actually eat

[04:07] more. When you're trying to lose weight,

[04:09] you got to get into a calorie deficit

[04:10] and you have to then make sure you're

[04:12] good for 23 hours beyond the workout

[04:14] time, that commitment level becomes

[04:17] really, really high. Now, if you're

[04:20] trying to lose weight, you also have to

[04:23] be wary of the fact that you don't lose

[04:25] muscle in the process. So, you have to

[04:27] make sure that you have your protein in

[04:29] place. So, whenever we start these 10

[04:30] days, your anchor should be protein,

[04:33] right? Protein guides what you do. It's

[04:37] your anchor. You start with your protein

[04:40] needs. You take your body weight and you

[04:42] multiply it by a certain number to

[04:45] determine how many grams of protein you

[04:47] should be targeting in a day if you're

[04:48] trying to gain muscle. You should be on

[04:52] the higher end of things. 1.2 g per

[04:55] pound of body weight. So if you take a

[04:58] 150 lb person, that's 150 g for the 1*2

[05:03] is another 30 g. So, it's 180 gram per

[05:06] day at 150 lb person. If you wanted to

[05:10] maintain, you could be at actually

[05:14] 86 gram just maintain your body weight.

[05:17] A lot of you watching right now really

[05:18] aren't really trying to do that, but

[05:19] that would be a lower protein intake. If

[05:22] you wanted to lose fat, you still need

[05:25] to maintain higher protein intake for a

[05:27] few different reasons. But now you're

[05:28] looking at one gram per pound of body

[05:30] weight. that same 100 well let's say

[05:32] this is a heavier person 220 lbs 220

[05:35] gram of protein in a day to base your

[05:37] meals around. Why is that? Because

[05:40] protein itself is satiating. So it's

[05:42] going to keep you more full and also it

[05:44] has a metabolic cost right to digest

[05:46] that protein actually helps you to burn

[05:48] more calories. But most importantly it's

[05:50] preserving the muscle mass. Now again to

[05:53] look more muscular and to build a

[05:55] muscular physique that is the training

[05:58] and that training also depends upon

[06:00] proper nutrition to fuel those muscles.

[06:02] So it still matters a lot but was just

[06:04] talking about body composition. You're

[06:06] trying to lose fat. You got to have the

[06:08] nutrition in place. So we've got that

[06:10] goal down. If we wanted to make sure

[06:14] that we were more flexible, we'd also

[06:16] start asking you about any preferences

[06:18] of eating. Because here's where people

[06:20] misunderstand what they think I preach.

[06:23] I don't give a rat's ass how you eat. If

[06:26] you want to do carnivore, do carnivore.

[06:28] You want to do keto, do keto. You want

[06:30] to be a vegan, do vegan. You want to do

[06:32] what I do, which is a more well-rounded

[06:34] approach, I think. Just I'm not

[06:36] depriving myself of any one nutrition or

[06:38] food category, then do that. But make

[06:41] sure it's something that you enjoy.

[06:42] Because if you don't enjoy it, you'll

[06:44] never stick to it. And then number two,

[06:46] make sure it's something that's healthy

[06:47] for you and your body long term. But I

[06:50] will give you a flexibility in here.

[06:53] Follow whatever you want to follow. If

[06:55] carnivore is going to get you past day

[06:57] 10, then do that. If keto is going to

[07:00] get you past day 10, cuz that's more

[07:01] successful for you, then do that. So,

[07:04] we've already knocked off two different

[07:05] parts that usually trip people up. The

[07:08] next thing is when you're structuring

[07:10] your meals themselves, and people

[07:12] completely screw this up. I talk about

[07:15] there being something of a plate, right?

[07:18] A plate division method.

[07:20] This is really important for you to see.

[07:22] So, when I view a a meal, I look at it

[07:25] as a plate from the top down. And I look

[07:27] at 9:00

[07:31] and 9:20. Okay? And what this does is it

[07:35] divides my plate into where my areas of

[07:37] focus are. We're grounding it with

[07:39] protein. In this area here, I'm going to

[07:42] divide the rest up between fibrous

[07:44] carbohydrates and starchy carbohydrates.

[07:47] So, I put my fibrous carbohydrates, the

[07:49] bigger portion down here, my starchy

[07:51] carbohydrates up here. Starches being

[07:53] rice and potatoes and pasta here, the

[07:56] green leafy vegetables or broccoli or

[07:58] cauliflower or asparagus, whatever,

[08:00] right? Those things go down here,

[08:02] protein here, carbs here. It really

[08:05] doesn't matter how you pick your foods.

[08:09] You can take anything in this category.

[08:11] If we do rice,

[08:14] pasta,

[08:17] and my favorite, sweet potatoes.

[08:22] If you take a cup of each of these,

[08:26] you're looking at 210

[08:29] calories,

[08:31] 220

[08:34] calories,

[08:36] 100 and 90 calories. Now, some people

[08:41] might look at that and go, "Well,

[08:42] there's a difference there." Trust me,

[08:44] there's no significant difference there.

[08:47] If you're on a 2500 calorie diet or a

[08:50] 3,000 calorie diet, the difference in

[08:52] here of 30 calories is 1% of your

[08:55] nutritional intake for the day. Trust

[08:57] me, it's a it's a non-factor. So, when

[09:00] I'm looking at this portion of my plate

[09:02] and when you're looking at that, feel

[09:04] free to swap whatever it is. What

[09:06] happens though is you follow a meal plan

[09:07] that says, "Oh, today is rice and this

[09:10] and this." You're like, "I don't have

[09:12] rice. What am I going to do now?" and

[09:14] you either reach for a a wrong choice or

[09:17] because you don't know the equivalence

[09:18] here or you just say I can't follow this

[09:20] plan and you give up. That's what

[09:22] happens in that first 10 days. The

[09:24] flexibility that you didn't perceive to

[09:26] be in here has caused you to just give

[09:28] up. That's bad. The same thing happens

[09:31] with protein, but protein is a little

[09:33] bit different. You've got protein food

[09:36] choices. Again, I don't really care. You

[09:38] have so many options. Let's just say

[09:39] salmon

[09:42] uh filetmanan so steak

[09:46] or grilled chicken breast.

[09:50] What happens here

[09:53] is that if you had the same amount of

[09:56] all three of those foods, then you're

[09:57] going to get the same o almost the same.

[09:59] 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.