We have all hear the mantra guys.
"You don't need supplements, you can get it all in your food."
Well I think it is time that we take a little bit of a closer look into that.
And see how it could actually be nearly impossible to pull that off.
[Music Intro]
What's up guys?
Jeff Cavaliere AthleanX.com
I told you last week I was going to be back in the gym, but there was a lot of controversy
after last week's video: Supplements, RX supplements series 1,2, and 3.
You know, one of the things you will get from me is the whole facts, you get the presentation.
Then I will allow you guys to determine if what I am saying is B-S.
If you like, you can question it, but at least I like to present you with the whole facts.
So kind of like we did a few weeks ago with the fly exercise
There was some kind of controversy with that.
But I always want to present you with the facts.
When it comes to supplements, a lot of guys will come and I even see a lot of the comments.
They will come out there and say, "You don't need supplements, you get everything from
the food that you eat."
Then they run away and no one ever hears from them again.
It is like a mantra that people like to stick to.
As a matter of fact a lot of the people that will lead the charge, the way with that have
to say
"You don't need supplements, you get everything you need from the food."
Guys, I think it is time that we finally have someone that addresses that and shows you
and lets you decide whether or not that is true.
So I have put together a video to dicuss some of these things and let you see.
Now I narrowed it down to more or less the indisputable supplementingredients, right?
Some that we know have been backed by science with tons and tons of studies that show their
effectiveness.
We know what the effective dose is.
We know what the benefits are.
So as you will see, I decided for this video, let me just go through.
Creatine, Omega-3s, Glutamine, and Protein.
OK?
We are sticking to the ones we know.
We have a lot of research to show are great for us.
We know that they benefit us when we are trying to build muscle and get in shape.
So let's talk about creatine first.
I am going to do a little bit of math while we do it.
But basically with creatine, if we are going to rely on real food sources to get it
You are going to get 2 grams of creatine for every 1 lb of beef that you eat.
Now think about that for a second, what I have here in front of me, my dogs were lucky
enough to let me borrow their meat here.
They eat well.
But this here is 2 and 1/2 lbs of beef.
OK?
2 and 1/2 lbs of beef.
So if we wanted to get the 5 grams of creatine that we need for a maintenance dose, a little
bit of math tells us that we need 2 and 1/2 lbs of beef per day.
This is what you would need of beef per day to get your creatine.
Now that is not to say that along with this
You are not getting all the saturated fat and all the extra calories that you probably
don't need.
We are not even talking about that at at point.
We are talking about what you need just to get the creatine.
So think about that and remember it.
Just hold on and see if you can fit the rest of the stuff in your stomach.
Next, Omega-3s.
We are going to talk about Omega-3s.
Again, indisputable, we know that Omega-3s are important.
I did a video on that before.
If you look at this, and you can actually probably link up with the video here if you
haven't seen that.
But if you look at what we are talking about here.
In a can of tuna you have .27 grams of EPaDHA, which is what we are talking about-
The active part of our Omega-3s.
We need, if we take the recommended dose, about 1.8 grams per day of the active ingredient,
which in the Omega-3 formula that my father created is 3 pills.
So that is a daily dose.
You are going to have to have not 2, not 3, or 4, -this is salmon, you know fatty fish,
tuna or salmon, but 6 of these a day to get your recommended dose of Omega-3s.
To have the effect that studies show is most effective.
So on top of your 2 and 1/2 lbs of beef, you have got to have 6 cans of tuna or salmon.
And again, we are not factoring in some of the other aspects of this.
The mercury, the heavy metals that you are exposing yourself to by eating fish.
You don't know how clean this fish is when you are getting it.
So that is problem number 2.
Next glutamine.
Now the way that we calculate glutamine is that basically in all our protein intake for
the day, the numbers vary around 3 or 4 percent or so comes from the glutamine itself.
So the constituent of that protein will be glutamine, 3 percent.
If you think about that for a second, for every 100 grams of protein that you take in,
in a day
You are looking at 3 grams of it being from glutamine.
Well the effective dose of glutamine is 5 grams twice a day.
In the RX series we put 5 grams in the post-workout and 5 grams in the RX 3 Reconstruction Overnight
Recovery supplement.
So what you are looking for here, is you need to have 100 grams of protein would give you
3 grams of glutamine.
200 grams would give you 6 grams glutamine.
300 grams would give you 9 grams of glutamine, still a little bit less than you need in a
day.
So now we are up to 300 grams of protein, we are at 6 cans of tuna, we are at 2 and
1/2 lbs of beef, and we still don't have everything that we need.
So now that we are talking about our protein itself, let's just break it down simply.
With chicken, say you are going to eat chicken during the day.
One of the most accepted form of protein, of ratios that you need in a day, is one gram
per lb of body weight.
So let's just say you are a 180 lb guy, you are going to shoot for and need about 180
grams of protein.
Well let's do a little bit of math on this.
We are going to look and see basically.
I conversed with my wife who is sort of the expert shopper, and I don't know the first
thing about it.
I would fail at Price is Right, for sure.
She said that it is about $3.99 per lb of chicken breast.Right?
Now you can probably get them cheaper if you are buying them in a lot of bulk, but let's
just say $4.00 per lb.
Each chicken breast has, in every 3 adn 1/2 ounces of chicken is 30 grams of protein.
So if we wanted to get 180 grams, we would basically multiply these 3 and 1/2 ounces
by 6: I believe that comes out to 21.
So we basically need 21 ounces, which is 1.25, one and 1/4 lbs per day.
Well at $4.00 a lb or so, $4.50 or so per day times 30 is what: $135.00 per month in
protein.
So guys, it is not even cheap to eat this way, let alone, we didn't even factor in the
cost of the meat as well.
So guys the point of the matter is, are supplements necessary?
No.
I have never said that supplements are necessary.
However, if you want to benefit from what these ingredients here, what these known substances
have been proven to do in science.
Then you are going to have to take supplements.
Don't tell me you are going to benefit from creatine, but you are not going to take creatine
because you are going to get them from food.
Don't tell me you are going to benefit from omega-3s, but you are not going to take omega-3s
because you are going to get them from food.
Don't tell me you are going to take in all the recovery effects of glutamine, but you
are not going to take glutamine because supplements aren't good, you are going to get them from
food.
Guys the point of the matter is, you have to question.
You can't just throw it out there and run away and say, "I told them.
You can get it all from food, and you don't need this garbage."
You have got to look at facts.
And the facts are, if you are going to take supplements to get the benefits of the ingredients
that you want.
If you are going to try to get the benefits, you are going to need to take supplements.
So the fact of the matter guys, in closing here.
Do you have to take my supplements?
Absolutely, 100 percent no.
I have never been one to force you down the road of my stuff.
If you want, I recommend to you the stuff that I take.
I recommend to you the stuff that I do.
I recommend to you the workouts that I do.
And I want to pass on that stuff to you because it has meant a lot to me
And I feel like it has benefited you guys.
You always have the freedom of choice to go out there and get any other program, any other
system, any other nutrition plan.
Whatever you want to do.
So the fact is guys, choice is choice, you have the choice.
I appreciate you all watching the videos, but let's get it straight.
Supplements are they necessary?
To me they are.
To other guys, they may not be.
Can the results differ?
They may differ a lot.
It is up to you to decide what is best for you.
Guys if you haven't already, head to AthleanX.com, grab the 90 day training program.
Yes, it is the program I promote here every week.
Why?
Because I think it works, and I believe it is going to help you.
If you haven't already, head to AthleanrX.com.
Yes there are supplements that I promote.
Why?
Because I feel that they are going to work for you.
They have worked for me and now I feel that you can benefit as well.
I take them every day.
Guys I appreciate it all.
I look forward to bringing you another workout next week.
We are going to put the supplements away for a little while.
And get back to the gym and get back to work.
I will see you guys back here in 7 days.