are you doing everything right in the
gym but still finding yourself
struggling to get rid of that body fat
well maybe it's time that you start
focusing and putting those crosshairs on
how you're eating and who you're
believing I'll talk to you all about it
today what's up guys jeff cavaliere
athleanx.com
ever since I released my video last week
showing you guys how to get a 6-pack
regardless of what body fat level you
were starting at that step-by-step plan
we had a lot of questions I figured
they'd be coming followed up
specifically on nutrition because
nutrition seems to be the topic that
still gets you you know it's still the
part you're killing in your workouts but
for some reason you're not looking the
way you want to and I would I would say
that your actor and blaming nutrition as
the culprit most of the time we've
already talked about overtraining and
that being a major culprit from the
training side but when it comes to the
way you look a lot of times nutrition is
what is going to get you now the problem
is there's a lot of different ways to
eat just today someone sent in an
article a guy from team athlean wanted
me to look at an article that just came
out where someone basically said that
intermittent fasting kills muscle that
was the title intermittent fasting is
killing muscle and they went on to
support their claims with a study that
showed that intermittent fasting while
it can be any short-term effective you
got method to lose some body fat is not
certainly not an effective method for
putting on muscle and they're actually
saying that actually cost you some
muscle along the way it got me in
thinking here the different things right
here squirrely in the cross hairs and
I've been fasting is there now I've done
a video on it before I feel that all of
these methods of eating deserve to be
right here in the center of the cross
hairs okay
no fad diets right restrictive things
elimination type diets juice diets the
Atkins diet our low carb diet approaches
if it fits your macros intermittent
fasting guys these are all fads and I
know there
your supporters out there that are
basically going to sit here and argue
what I'm saying I'm not saying that
these don't work okay what I'm saying is
for a long term a long term approach I'm
lifestyle approach because that's what
I'm interested in life style approach to
eating these guys are all they belong to
be called diets because remember I
always say if you are on a diet that
means you're going to be off of the diet
at some point that's why we call them
and say that we're on diets because we
know we can't sustain them for long term
but I think that's the wrong way to
approach your nutrition if you took the
time to actually start following a
healthy eating plan right we don't even
call it a diet you can understand that
there are definitely options that you
can have that would taste great to you
that would qualify as healthy eating
options and I think that's where guys
get tripped up they think that in order
to get lower body fat or look a certain
way that they have to eat in a really
painful uncomfortable way right they
have to sit there and suck on you know
the steamed carrots and broccoli and
they could you know egg whites and
that's not the truth guys well there's
so many good tasting healthy options it
just you need it you need to have that
respect for good nutrition so in looking
at these options here again I would I
would counter and say what is the
long-term practicality of it and if you
can answer me that you can stay on an
immune fasting plan from now if you talk
to me thirty years from now you're still
doing it and rim fasting then I would
give you a lot of credit because I don't
think that there's a single guy that can
stay on a six hour eating window from
now until thirty years from now but I
will show you many many guys who eat
well and eat properly for twenty thirty
forty years without having issues and I
can tell you that I am one of them guys
I started off as the worst junk food
eater you would ever ever meet a lot of
guys aren't surprised when they hear
that but I used to eat I used to make
daily trips to the candy store I used to
eat enamines every morning the crumb
doughnuts right cheese-filled crumb cake
another thing they had the cinnamon
doughnuts they had I used to eat there
enamines cookies the little chocolate
chip I craved all that bad food I
started to realize I didn't feel so good
and I started to realize that as an
athlete a guy was participating in
sports that my energy levels were
nowhere near what they needed to be
especially for a young kid okay so I
started to make changes to my my
nutrition approach way back then it
wasn't easy
no it wasn't easy because I was going
from having some foods that tasted great
bad foods the foods that didn't taste as
great but what I did was identify
certain things that I could live with
certain things that I actually enjoyed
not you know I enjoyed oatmeal in the
morning so I had some cinnamon and I had
a little brown sugar I made it taste
good a little bit of nuts right and I
started to find things that actually
would fit into a healthful diet plan
nutrition plan and I stuck with and I
continue to make refine and refine it
over time I've been eating that way guys
now and that's what I prescribed to you
guys in athlean-x for 20 years and the
fact of the matter is it is not
difficult for me to eat and I eat
healthy now here's the thing it's the
level that you want to dedicate yourself
to I follow my athlean-x meal plan to a
tee okay I never stray I don't have
cravings for other foods all right
things that you might deem as cheat
foods I don't have cravings for them
that allows me to keep around a 4 to 5
percent body fat year-round 365 days out
of the year you don't have to be that
rigid okay you can you can have some
occasional splurges it could be more of
a human than I am okay and you can have
that and wind up into eight to nine
percent body fat range but that's not
where guys are as I went over on that
that video last week most guys are
sitting in the 15 to 20 percent range
and most guys are continuing to look for
these types of things to lose that fat
they're continuing to look because these
things don't sustain an effective
approach for them long term
so diets guys again I'm not here to pick
on intermittent fasting because
if you've done it it's worked for you
then that's great okay that's great I
would just challenge the long-term
sustainability of that or the long-term
health benefits of restricting or
following a no fad diet that's not good
not when you consider that the makeup of
every cell in our body is coated
surrounded by fat lipids okay you need
fats carbohydrates are the same thing
guys juice diets we all know how healthy
juices are but not as an only
constituent where's the protein
I don't know when diets got so
complicated when nutrition got so
complicated it's definitely not easy
because we all have cravings it's not
easy but it doesn't have to be
complicated and I think unnecessarily
guys start getting comp things start
becoming complicated because we try to
market different programs and try to
market different ways to make money for
the guys that tend to fail on these
things right I bet you one guy has
dropped in money on some sort of diet
like this and dropped his money on a
diet like this and drop the same guy so
whatever the diet industry is or the
guys that continue to create these
gimmick diets or basically you know
providing this guy you know an
opportunity to continue to waste his
money here's my point guys again
let's not bash anyone way because things
that get people to lose weight it's a
it's a it's a good first step okay and
if it's helping you to realize that you
can achieve a more helpful way of living
just because you found some success with
one method then that's that is great
okay that is good but you got to figure
out how you can get yourself to use that
as a springboard to a healthier approach
to eating okay to have a respect for
guys that argue intermittent fasting it
you know it can provides a more
convenient way for them to eat because
they're so busy I just got back from
Vegas guys I had a extremely busy days
okay between work and play there are
busy days I do supplementation to help
me get through that okay I don't have to
say I'm going to eat just for six for
six hours I throw some protein from
laughing our exile throw it in a bag
I'll take it on the road with me mix it
up in a shaker bottle and I'm good to go
okay so convenience doesn't have to be
and I have to restrict my eating you can
still eat sensibly you can still get
your protein you can still get your
carbohydrates you still eliminate your
refined carbohydrates you know you're
trying to eat your your your fibrous
carbohydrates right fiber get your fiber
and you think into your diet don't
overlook that component get your fats
you need fast for a fat soluble vitamin
absorption all right these are all
important components but we tend to make
it complicated because we're looking for
the catch-all you know answer in here
when it doesn't provide it and it
certainly doesn't provide it long term
so what's the answer guys start
educating yourself on proper nutrition
and start making that transition now
because if you can make that transition
now to proper eating you're going to be
living and reaping the benefits of it
for many many many years to come and you
will find that it is the most
sustainable easy-to-follow way to eat
anything that's out there by adopting a
respect for the right types of food and
then nine here's the last thing I'll say
the one way I always get where guys get
tripped up is they'll say to me but Jeff
I eat great I thought my diet is so
locked in them everything's great I just
can't lose the fatty you know what I
asked him I having one question the
first question I say is do me one favor
write down for me everything you eat
from now until next this is a Friday
night - from now until next Friday night
tell me everything you've eaten don't
anything that goes through your mouth
you put it down you know many times I've
actually gotten back that sheet of paper
from somebody I probably asked that
question over a thousand times in my
life and the number of times I've gotten
back that sheet of paper I think twice I
think twice once guys start to realizing
oh Jesus I didn't realized oh my man I
got to write that down and hand it to
him of course I shouldn't have him that
doughnut I shouldn't have had a you know
that those three beers on Friday I think
beers counted the
would count guys you know when you're
screwing up you know what's good food
you know it's not you know it should be
allowed you know it's not it's the
dedication to determining whether you
want to live that and how restrictive do
you want to be again my goals may not be
your goals I'm looking at this is what I
do for a living I have to make a
statement when I walk into a room
because I'm surrounded by athletes that
are already 10% body fat
okay I need to be able to command
attention and let them know that I know
what I'm talking about just because I
live this right so for me my my
standards I have to be lower four to
five percent six percent so again my
rigidity of my diet is different but you
can easily look great by just following
a modified version of that but making
sure that you're following a healthy
eating plan and getting rid of these
things guys again use them as a
springboard but get yourself onto the
way you know you should be in and guys
I've already talked about it athletics
our whole system is based on a meal plan
that gets you into that mode it's based
on realistic eating it's actually based
on eating good tasting foods all right
but we just know that they're good for
you and we're not looking to do any
elimination diets or anything like that
we're looking to do a sensible eating
plan that you guys could live with and
that guys is over at athleanx.com it
comes in our athlean-x training system
and again it's something I think I know
that you can follow because I've lived
it myself for the last twenty years all
right
so that being said guys I hope you find
this to be at least helpful to getting
you on track to getting you to focus
where you know you should be focusing to
try to limit your focus on these types
of things to be nothing more than just a
springboard to getting you back on the
path and knowing that your you should be
doing better all right guys
long would an answer to this this topic
but I know you guys enjoy the nutrition
information and let me know below let me
know what your biggest struggle is let
me know what else you'd still like to
know about about the topic and will
continue to make some videos on them in
the meantime I hope you found this
helpful and I'll see you guys over at
athleanx.com I'll be back here just
couple days
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