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  • What's up, guys? Jeff Cavaliere, ATHLEANX.COM.

  • Today we've got to simplify nutrition. Why? Because most of the time people make it really

  • complex.

  • And when something is complex, you usually wind up bailing on it pretty quickly because

  • nobody can turn their nutrition into a second job and

  • have it be something they can follow for the entire year or for an extended period of time,

  • and therefore aren't going to get sustained consistent results.

  • And we all know how important nutrition is. I've said it before. I'll say it again. Nutrition

  • is about 70 percent of the equation, but if you can't follow it, we've got problems.

  • So, with ATHLEANX and in my X Factor Meal Plan, we have certain guidelines and rules

  • that make following a meal plan a lot simpler.

  • We remove all the calorie counting, and measuring and the macro counting because it doesn't

  • have to be that complex.

  • If you take your plate that you're going to eat on, right. Right here, a normal sized

  • dinner plate, and you divide it in your own head,

  • or even physically as I'll show you right now, you can make your decisions on what goes

  • on that plate way easier.

  • So, what I do, again, one of the key components is I start every meal, I believe that protein

  • should fit into every single meal you have.

  • Obviously it's much easier when you're in your supplementation, when you're having your

  • protein shakes, or if I have my RX shake. That's a gimme.

  • But when you're talking about your main meals then you need to have protein in there. And

  • what we do is we start with, here for me again, an example, grilled chicken.

  • So, I've got grilled chicken that was already made up ahead of time which again is another

  • idea that you might want to adopt

  • especially here in the new year is bulk prepare a lot of your meals so that you can dip into

  • them, and it's a lot easier than having to make it fresh every single time.

  • Obviously I'm not talking about leaving this thing for days, but just for a couple days.

  • And I start with grilled chicken, and I'll put half of my plate full of protein, ok.

  • So here is the amount of grilled chicken that I'll have. Right there. Half of the plate.

  • That leaves this other half of the plate here for you to deal with, ok.

  • On this other half of the plate, we've got carbohydrates. Now with carbohydrates you've

  • got 2 major kinds of carbohydrates, or categories of carbohydrates.

  • You have your starchy carbohydrates then you have your fibrous carbohydrates.

  • Your fibrous carbohydrates are generally going to be lower in calories than are your complex

  • starchy carbohydrates.

  • It doesn't mean that you should be avoiding complex carbohydrates. I've gone to great

  • lengths in this channel before of talking about the importance

  • especially if you're a guy looking to build lean, athletic muscle. You need starchy carbohydrates

  • to do that unless of course

  • you have some medical reason or intolerance or gluten intolerance or insensitivity that

  • steers you away from them. I believe that their importance is really, really high.

  • That being said, if I'm a guy who needs to lose weight, we know again hypocaloric state

  • will help us to lose weight.

  • We can become hypocaloric by choosing lower calorie sources of carbohydrates. So in that

  • remaining one half of the plate,

  • you're going to want to steer towards more of the fibrous carbohydrates so much so that

  • 2/3 of that remainder of that plate, or even up to the entire remainder of the plate,

  • could be fibrous carbohydrates if your main goal is to start to lose a lot of body fat,

  • ok. So, if you did that, again, what I have here is,

  • we have like a, again, pre-prepared zucchini squash mixed with some olive oil and onions.

  • You would put that here on the plate and you take up about 2/3.

  • And that is again the general recommendation up to the full remainder of the plate if you're

  • trying to really cut down on your calories.

  • Now me on the other hand, I like the starchy carbohydrates, and again this is ironic coming

  • from the guy that stays lean 365 days of the year.

  • There's not a video that I've done in this past year or the year before or the year before

  • that that I haven't been in this same level of leanness.

  • And that's because I eat this way guys. It makes it so simple that it's easy for me to

  • follow and I can stick to this, and I do have starchy carbohydrates.

  • So, in that case, for me, my plate would always start with a sweet potato because I love sweet

  • potatoes. So, again, I take a sweet potato. I put it right here.

  • And I still have room on this plate for pasta which again Italian heritage, I like pasta.

  • So, I'll put pasta on the plate also. Here.

  • And then I have my fibrous carbohydrates. So, I can take the zucchini mix or I can take,

  • as I showed you before,

  • Edamame and I'm not scared about the occasional 14 or 15 pieces of edamame as far as soy goes,

  • guys.

  • So I put my fibrous carbohydrates here, there's really not enough in that bag there. But you

  • get the idea. This is what my plate would look like, k.

  • So we have the half protein up here with the chicken. We've got the starchy carbohydrates

  • here. We have our fibrous carbohydrates again.

  • I would eat more than this here. I would probably eat, if you want to show the real amounts,

  • I'd add more. Matter of fact, I'd probably put this all over the top of my chicken.

  • Probably have more than that, but that's a good idea about the portion sizes but really

  • it's the compartmentalizing of your plate into these different constituents.

  • Yes, they're macros, but you're doing it in a much simpler way than having to measure

  • out 42 grams of carbohydrates, 31 grams of protein, that's the kind of stuff that'll

  • drive you nuts.

  • That's the kind of stuff that will lead you to get off of your meal plan as fast as possible.

  • It doesn't have to be that way.

  • Not if you're using this compartmentalization of your plate that makes it so much easier.

  • And again, in terms of portion sizes, there's a guy that's going to weigh 280 pounds.

  • Matter of fact I train guys that weigh 280 pounds that are really lean. They're high

  • level athletes. They're going to eat probably double the amount that I eat here.

  • Portion size is relative to the size of the person that's eating. You're going to have

  • a larger appetite, more muscles to feed the bigger you are. So that's all relative.

  • But in the meantime, I wanted to give you the main idea and a principle that you can

  • adopt and start using that's easy

  • that will start to help you to get over the frustration of attacking a meal plan thinking,

  • 'Oh my God, I don't know what I'm going to, I gotta start measuring and counting and all

  • that.' No.

  • Not at all. You don't do that ever in our ATHLEAN X Factor Meal Plan. We keep it simple.

  • They're called guy-friendly eating plans because

  • most guys can really adopt something that simple that doesn't require as I said in the

  • beginning, a second job.

  • So, if you guys are looking for a much simpler way to eat, and again, if you're looking for

  • the exact way that I eat to stay lean 365 days a year,

  • there's no such thing as getting ready for a show, there's no such thing as trying to

  • look good for a certain period of videos and then covering up for the others,

  • the idea is looking good 365 days a year. This is how I do it. And you guys can do the

  • same.

  • At ATHLEANX.COM with our ATHLEANX Training System, you get the day-by-day eating plan.

  • In the meantime, I hope you found this helpful. If you want more nutrition videos, of course

  • let me know and we'll make them.

  • Leave a thumb's up if you like this one. And we'll keep making them in the new year. Again,

  • Happy New Year.

  • I'll see you guys back here again real soon.

What's up, guys? Jeff Cavaliere, ATHLEANX.COM.

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シックスパックのための食べ方(YEAR ROUND! (How to Eat for a Six Pack (YEAR ROUND!))

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    Pan Ya に公開 2021 年 01 月 14 日
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