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What's up, guys? Jeff Cavaliere, ATHLEANX.COM.
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Today we've got to simplify nutrition. Why? Because most of the time people make it really
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complex.
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And when something is complex, you usually wind up bailing on it pretty quickly because
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nobody can turn their nutrition into a second job and
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have it be something they can follow for the entire year or for an extended period of time,
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and therefore aren't going to get sustained consistent results.
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And we all know how important nutrition is. I've said it before. I'll say it again. Nutrition
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is about 70 percent of the equation, but if you can't follow it, we've got problems.
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So, with ATHLEANX and in my X Factor Meal Plan, we have certain guidelines and rules
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that make following a meal plan a lot simpler.
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We remove all the calorie counting, and measuring and the macro counting because it doesn't
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have to be that complex.
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If you take your plate that you're going to eat on, right. Right here, a normal sized
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dinner plate, and you divide it in your own head,
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or even physically as I'll show you right now, you can make your decisions on what goes
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on that plate way easier.
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So, what I do, again, one of the key components is I start every meal, I believe that protein
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should fit into every single meal you have.
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Obviously it's much easier when you're in your supplementation, when you're having your
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protein shakes, or if I have my RX shake. That's a gimme.
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But when you're talking about your main meals then you need to have protein in there. And
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what we do is we start with, here for me again, an example, grilled chicken.
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So, I've got grilled chicken that was already made up ahead of time which again is another
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idea that you might want to adopt
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especially here in the new year is bulk prepare a lot of your meals so that you can dip into
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them, and it's a lot easier than having to make it fresh every single time.
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Obviously I'm not talking about leaving this thing for days, but just for a couple days.
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And I start with grilled chicken, and I'll put half of my plate full of protein, ok.
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So here is the amount of grilled chicken that I'll have. Right there. Half of the plate.
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That leaves this other half of the plate here for you to deal with, ok.
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On this other half of the plate, we've got carbohydrates. Now with carbohydrates you've
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got 2 major kinds of carbohydrates, or categories of carbohydrates.
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You have your starchy carbohydrates then you have your fibrous carbohydrates.
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Your fibrous carbohydrates are generally going to be lower in calories than are your complex
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starchy carbohydrates.
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It doesn't mean that you should be avoiding complex carbohydrates. I've gone to great
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lengths in this channel before of talking about the importance
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especially if you're a guy looking to build lean, athletic muscle. You need starchy carbohydrates
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to do that unless of course
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you have some medical reason or intolerance or gluten intolerance or insensitivity that
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steers you away from them. I believe that their importance is really, really high.
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That being said, if I'm a guy who needs to lose weight, we know again hypocaloric state
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will help us to lose weight.
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We can become hypocaloric by choosing lower calorie sources of carbohydrates. So in that
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remaining one half of the plate,
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you're going to want to steer towards more of the fibrous carbohydrates so much so that
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2/3 of that remainder of that plate, or even up to the entire remainder of the plate,
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could be fibrous carbohydrates if your main goal is to start to lose a lot of body fat,
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ok. So, if you did that, again, what I have here is,
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we have like a, again, pre-prepared zucchini squash mixed with some olive oil and onions.
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You would put that here on the plate and you take up about 2/3.
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And that is again the general recommendation up to the full remainder of the plate if you're
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trying to really cut down on your calories.
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Now me on the other hand, I like the starchy carbohydrates, and again this is ironic coming
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from the guy that stays lean 365 days of the year.
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There's not a video that I've done in this past year or the year before or the year before
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that that I haven't been in this same level of leanness.
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And that's because I eat this way guys. It makes it so simple that it's easy for me to
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follow and I can stick to this, and I do have starchy carbohydrates.
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So, in that case, for me, my plate would always start with a sweet potato because I love sweet
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potatoes. So, again, I take a sweet potato. I put it right here.
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And I still have room on this plate for pasta which again Italian heritage, I like pasta.
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So, I'll put pasta on the plate also. Here.
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And then I have my fibrous carbohydrates. So, I can take the zucchini mix or I can take,
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as I showed you before,
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Edamame and I'm not scared about the occasional 14 or 15 pieces of edamame as far as soy goes,
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guys.
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So I put my fibrous carbohydrates here, there's really not enough in that bag there. But you
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get the idea. This is what my plate would look like, k.
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So we have the half protein up here with the chicken. We've got the starchy carbohydrates
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here. We have our fibrous carbohydrates again.
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I would eat more than this here. I would probably eat, if you want to show the real amounts,
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I'd add more. Matter of fact, I'd probably put this all over the top of my chicken.
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Probably have more than that, but that's a good idea about the portion sizes but really
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it's the compartmentalizing of your plate into these different constituents.
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Yes, they're macros, but you're doing it in a much simpler way than having to measure
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out 42 grams of carbohydrates, 31 grams of protein, that's the kind of stuff that'll
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drive you nuts.
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That's the kind of stuff that will lead you to get off of your meal plan as fast as possible.
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It doesn't have to be that way.
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Not if you're using this compartmentalization of your plate that makes it so much easier.
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And again, in terms of portion sizes, there's a guy that's going to weigh 280 pounds.
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Matter of fact I train guys that weigh 280 pounds that are really lean. They're high
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level athletes. They're going to eat probably double the amount that I eat here.
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Portion size is relative to the size of the person that's eating. You're going to have
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a larger appetite, more muscles to feed the bigger you are. So that's all relative.
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But in the meantime, I wanted to give you the main idea and a principle that you can
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adopt and start using that's easy
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that will start to help you to get over the frustration of attacking a meal plan thinking,
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'Oh my God, I don't know what I'm going to, I gotta start measuring and counting and all
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that.' No.
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Not at all. You don't do that ever in our ATHLEAN X Factor Meal Plan. We keep it simple.
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They're called guy-friendly eating plans because
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most guys can really adopt something that simple that doesn't require as I said in the
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beginning, a second job.
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So, if you guys are looking for a much simpler way to eat, and again, if you're looking for
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the exact way that I eat to stay lean 365 days a year,
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there's no such thing as getting ready for a show, there's no such thing as trying to
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look good for a certain period of videos and then covering up for the others,
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the idea is looking good 365 days a year. This is how I do it. And you guys can do the
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same.
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At ATHLEANX.COM with our ATHLEANX Training System, you get the day-by-day eating plan.
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In the meantime, I hope you found this helpful. If you want more nutrition videos, of course
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let me know and we'll make them.
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Leave a thumb's up if you like this one. And we'll keep making them in the new year. Again,
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Happy New Year.
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I'll see you guys back here again real soon.