What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today we’re going to talk about nutrition
and hopefully simplify nutrition because I
know how difficult it can be for many.
This is the part that trips up a lot of people,
regardless of how consistent you can be with
The fact is, when it comes to nutrition, I
think we spend a lot of time doing things
we don’t necessarily need to do.
They don’t just overcomplicate the process,
but they make it more monotonous and more
likely to be abandoned.
One of those things is counting calories.
I don’t think you have to spend all your
time putting in your data into apps and measuring
and counting when there’s a way we can do
this visually, which is a lot easier.
And at least a lot more likely to be adopted
for the long term and be done consistently.
That is an approach I want to share with you
because I do the same thing.
It involves a couple of clocks.
That is, we look at two, key positions on
9:00 right here – by the way, this has nothing
to do with the specific time you’re supposed
to be eating.
Remember the 9:00 position here, and 9:20.
If you can remember those two positions, you’re
well on your way to making your life a hell
of a lot easier.
Why is that? because we take that same thing
and apply it to the plate you’re going to
You think visually, in your head, and you
don’t have to draw this.
You can visually think this.
9:00 and 9:20.
We’ve basically divided up our plate.
Remember, when we’re talking about any type
of approach to try and lose weight, you’re
manipulating calories in some way.
This is an attempt to manipulate some portion
sizes via this visual approach that’s so much
simpler than having to measure things out.
You’re going to see it in action here.
We take the largest portion of these three
areas here, and this is where we want to put
our fibrous carbohydrates.
To simplify this, I’m going to make a whole
list of the fibrous carbohydrates, the more
popular fibrous carbohydrate sources and choices
on our website, making it available at the
link below this video in the description.
We’re talking about the vegetables over here.
We have our fibrous carbohydrates.
In the second largest portion of your plate,
I want you to put your protein.
I don’t care if you are following a vegan
or vegetarian diet.
If that’s your plan there, your protein would
be different choices here.
You might have tofu, or lentils, or quinoa.
There are different choices, but it doesn’t
negate the fact that this is going to work.
While we’re on that line of thought, you’re
going to find some carbohydrates on this plate
– I know there are a lot of people that
don’t’ want to include carbohydrates in
what they eat.
They want to do it in a very low amount if
they’re following a ketogenic diet plan.
Guys, I don’t have a problem if your diet
plan is something you can follow consistently.
If that’s not happening here, you might want
to open your eyes to a different approach.
If you’re able to stick to something long
term, that’s all that matters to me.
Finding a long-term solution.
I happen to think that as a hard training
athlete, carbohydrates are a very important
thing to my life to maintain my performance.
So, I include them in what I eat.
Again, if you include it in yours, you’re
going to find this really helpful.
If not, you don’t have to watch the rest
But the remaining portion of the plate is
where I put my starchy carbohydrates.
These are your rices, and pastas, and potatoes.
What is different about this?
A lot of times what people do is tend to have
a plate that looks like this instead.
Starchy carbohydrates all over the plate.
Big, starchy carbohydrates.
Lots of pasta and maybe they throw some chicken
on top, maybe some vegetables sprinkled in.
That’s a much different looking plate than
what I just laid out.
The problem is that I have some issues with
Want to know what they are?
Two of them.
Number one: they’re the most satisfying.
Number two: they’re the least satiating.
That’s a deadly combination because when something
is incredibly satisfying – we tend to like
our carbohydrates more than any other element,
when it comes to eating our food.
They’re the most satisfying.
But they’re also the type you could eat a
lot, and a lot, and a lot, and a lot of before
you feel satiated, or full.
That’s a double whammy.
So, if you do what is said here, and we do
this division of the plate – protein, fibrous,
and starchy – then what we’ve done is controlled
a lot of what our intake is going to be.
What we want to do is not just look at our
plate from above – top down – we also
have to get more attuned to what’s happening
to our plate when we look at it from over
Just because you’re dividing the plate up
the way I’m showing you here, it doesn’t give
you license to mound this food all the way
out in 3D, right into your living room.
You want to have some responsibility.
I’m going to show you how I do this and apply
this to myself.
But when you do this, you’re controlling it
because we know that the most calorically
dense foods that will ever be on your plate
are going to be here in the starchy carbohydrates.
So, you’re talking about wanting to eat more
of the most calorically dense foods.
That is where people trip up with carbohydrates.
It’s not that there’s something wrong with
the carbohydrates themselves, necessarily.
It’s the fact that people tend to eat them
in excess, a lot.
So, if we can occupy more space with fibrous
carbohydrates, which are far less calorically
dense, and then occupy a good amount of space
with our protein, which doesn’t tend to be
that satisfying, believe it or not.
Protein foods, if I gave you the option to
eat 10 chicken breasts you probably wouldn’t
really want to take me up on it.
It’s not that appetizing.
But it does serve a very important role in
our nutrition plan, especially as hard training
athletes at the same time, it does fill you
up and provide a large portion of this plate
that’s not starchy carbohydrates based.
So, you can see where we’re going here.
So, if you do this, I promise you’re not going
to have worry so much about the minutia.
If you just give this a try and adopt this
over the course of a week, I bet you’ll start
to see some results and the simplification
of the process is going to make it something
you can stick to.
If you want to reinforce it with some calorie
counting, I’m not telling you that you can’t
But I do think the longer you stay hooked
to those apps, and the longer you stay hooked
to the whole process of doing that you’re
becoming a slave to the entire process, when
you don’t have to be.
I have not counted a calorie in 30 years.
20 or 30 years.
I’m not a slave to the process.
I know what I’m putting in my body, visually,
just by looking at this and following the
So, while we’re on that point, what does my
plate look like?
This is what my plate looks like.
You’re going to see one stark difference here.
On my plate, you can see from the mounding,
I have that under control.
I’m not building this thing up like a tower.
Instead, what I’ve done differently is changed
the proportions of my fibrous and starchy
For me, again, as a hard training athlete,
what I do is, I find that my body responds
much better to the starchy carbohydrates,
to fuel my workouts.
To fuel my muscles, to make me look better,
and perform better.
So, what I do is, I make this the starchy
This is still my protein, and this is my fibrous
You can see on my plate here; on this particular
night I had my edamame for my fibrous carbohydrates.
I had two portions of the starchy carbohydrates
and I had my beloved sweet potatoes, second
only to carrot cake, believe it or not.
I do like them a lot.
That’s the key, guys.
You do have to like what you’re eating.
This is not about picking choices here that
you don’t like.
You’ll never be able to stick to anything
if you’re doing that.
You need to find foods that you like that
fit in this equation.
But I have my pasta portion and I have my
sweet potatoes that occupy twice as much space.
Again, this works for me.
I’ve been lean now for a long period of time.
This is how I eat.
If this didn’t work for you, if you tried
this and it wasn’t working for you, the first
thing you’d do is switch these up to go to
a smaller portion.
Which is what I recommended at the beginning
of the video, for those looking to lose weight.
But I wouldn’t sacrifice my protein portion
So, guys, I hope that you can at least try
It’s a very simplified approach, I get it.
But a lot of times, simple is what works.
Simple is what gets adopted long term and
dietary consistency revolves around simplicity.
This is something I want you guys to try.
If you’re looking for a step by step plan,
we include our nutrition plan with all our
programs – the X-Factor Meal Plan – and
I’ll not only show you some of these strategies,
but I’ll give you more of the lists of foods
to do it.
Guys, as I mentioned, if you want to find
a list of the carbohydrates, we have them
over at ATHLEANX.com/carbs.
I’ve put together a free list of the fibrous
and starchy options so you can peruse those
and see what fits your tastes the best, so
you can fill out your plate better.
In the meantime, if you’ve found the video
helpful make sure to leave your comments and
thumbs up below.
Let me know what else you want me to cover
and I’ll do my best to do that for you.
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All right, guys.
I’ll see you soon.