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Muscle-Building Workout and Diet

No carbs, low carbs, simple carbs, complex
carbs: Is your carb confusion holding back your gains in the gym? I am gong to bet that it is and I am going
to show you how to reverse that today. [Music Intro] Hey guys, Jeff Cavaliere not
in the gym today but in the kitchen because we want to address something very important. I feel that it is something that is-we call
it carb confusion around here-is one of the most confusing topics when it comes to building
muscle Probably one of the ones that people are getting
wrong when it comes to nutrition. That is: avoiding carbohydrates. It has got to be one of my biggest pet peeves. It is one of the cardinal sins. It is one of the things that we avoid in the
Athlean-X, X-factor training meal plans. We dont’ make that mistake because I want
to show you why carbohydrates are so important in one of the meals that we have in the X-factor
meal plans. This that you are seeing is a typical sized
meal for me. Now one of the things we DON’T steer you towards
is appropriate portion size. Because for someone like me at 170 lbs, you
know, I am going to have a lot of different need and requirement than a guy who is 220
lbs. But the foods that we eat are going to be
importantly the same. We need to get the right types of foods in
our body. When I say carbohydrates I am not just talking
about any carbohydrates; I am talking about the right complex carbohydrates. We all know that carbohydrates establish blood
sugar levels OK? More importantly than that we want to maintain
them throughtout the day so we can have consistent energy. But we also want to maintain our storage of
muscle glycogen, OK? It is just a storage form of our carbohydrates,
of our glucose that gets into our muscle cells. It allows us to be fuller, it provides more
energy for the workouts,but generally it is the fuel for our body OK?. I always say that cars can not run without
gasoline: our bodies can not run efficiently-EFFICIENTLY- without carbohydrates. Because we know if you have a diet full of
fats, which is the Atkins diet approach in removing the carbohydrates, you are going
to produce something called ketones which are not as nearly effective at producing energy. It is going to wind up leaving you drained. More importantly it is not a long-term solution
and it is going to wind up costing you when you get to the gym. So one more time I am going to look at this
plate-dissect it–and I am going to show you what a typical X-factor meal plan meal consists
of. We have chicken and we have protein. So if you look at it right here we have got
hummus on top, I would say incidental fat. We always want to have healthy fats on top
of what we have; a protein constituent at every single meal. We have our fibrous carbohydrates, in this
case it is edamame, right? You get it when you go out for Sushi, great
stuff, just soybeans. You can have anything here: broccoli, spinach,
whatever you want for your crunchy, leafy vegetable piece here that basically takes
up a third of the plate. we are not avoiding carbohydrates: sweet potatoes
here, cous-cous, all part of the X-factor meal plan. The key here is, they make up pretty much
half my plate, alright? You don’t want to avoid them for the reasons
that I just told you. If you are I can guarantee you that you are
going to look flat, your muscles are not going to be as strong as they need to be when it
is showtime. If you are an athlete or you are not, show-time
can just be going to the gym. The point of the matter here is: stop avoiding
carbohydrates. I call it again carb confusion; it is time
to end that carb confusion. Make sure that a healthy form of starchy carbohydrate
is part of every single one of your meals, as is a fibrous carbohydrate, as is a protein
source with some health fat. Guys, it is time to get your meal plans back
on track. It is also time to be realistic about what
you eat. Don’t fall for the idea that you have to have
restrictive calorie diets, that you have to eat the same amount as another guy. You all are different but you need to have
the same components in your program to make up something that you can actually follow. That is what this is about: no measuring,
no calorie counting, none of that stuff. I think that as guys we don’t really like
spending our time doing that anyway, alright? Guys if you haven’t already, head to,
grab your own X-factor meal plan with the Athlean-X training program. Grab it, 90 days, lay it out completely before
you. You can swap meals in and out; it is that
flexible. We will be back here next week, back in the
gym. Hopefully I will eat my carbs all week, be
strong and ready to go to bring another great workout for you in just 7 days from now. I will see you guys then.

100 thoughts on “BodyBuilder Diet – The CARB CONFUSION Principle

  1. How is keto for cutting? I've heard many mixed reviews of keto. I know it forces your body to burn fat (ketones) for energy and it's supposed to keep HGH and testosterone high. Are those benefits enough though to notice much of a difference between a regular healthy diet and keto for fat burning?

  2. I need to lose 25-30 lbs. Couldn't I avoid carbs for 1 month to burn my excess fat reserves?

  3. This is total bullshit, sorry to say that Jeff. If one is very active then sure, eat lots of carbs. But if going to the gym is the last physically demanding thing you do then continuing to eat carbs does not make any sense, it might actually be counter productive.

  4. At 207Lb 6ft 3 lean athletic physique, I eat a full plate of rice with half as many beans to rice on top with a bowl of salad for dinner(I'm a vegetarian). I feel like I eat to much rice compared to you.

  5. I love your content and have considered your program. Mainly because I got respect for your no bull shit factual approach. Until today that it is. You briefly skipped over keytones and were dismissive of their energy potential. I train on a Ketogenic diet and it is only in the adaptation phase that your power suffers. Overall there is way more energy available than you can get from carbs once adapted. A little disappointed you haven't done your research on that front.

  6. I am a self-proclaimed genius, therefore, I declare that I need to cut carbs! Thus, it is so, for I have declared it!! 👳

  7. You guys really want to spend $$$ on athlean x training plans and meal plans?! when you can get all this advice and even better from actual bodybuilders and certified professionals at its free!!!!

  8. Jef , the human body is diferent from metabolism , so what food its ok for you to keep u lean is not working for someone with low metabolism. You have a high metabolism so you can eat carbs ..

  9. love ur channel and philosophies and obviously looking at ur physique u know what ur doing, but carbohydrates r absolutely not a more efficient form of energy than fats. quite the opposite. yes doing a high fat/low carb diet will deplete ur glycogen stores, but u don't have to eat lots of carbs everyday to keep that from happening. doing a carb refeed a couple times a week will keep ur glycogen stores from depleting. our body is wired to use carbs for energy simply because it is the path of least resistance meaning less steps r involved to make it happen. but they absolutely r not necessary to build lean muscle and be healthy. of the 3 macros we have to consume there r carbs, lipids, and proteins or amino acids. there r essential fatty acids and essential amino acids, there r NO essential carbohydrates because our body can easily convert things into sugars. just my .02 cents

  10. Actually, Jeff, I'm MORE confused now. If carbs are so necessary, how do you explain Joe Rogan's regimen? It's been my understanding that fat is burned more cleanly than carbs.

  11. Did he just say ketones aren't an efficient energy source or long term solution? Oh boy.

    As much as I love your videos, Jeff, please either stick to the PT / physiotherapy side of things, or brush up on your nutrition / physiology before making such a video

  12. Jeff's videos from 6 years ago make more sense than half the nonsense uploaded by these fitness experts today.

  13. I feel like keto is mostly used by people who were or are obese. They are/ were obese for a reason…. and def eating more protein makes u feel fuller. If it works for u, and u get results… why not? I love carbs though… so yeah. 👊

  14. Hi Jeff! Really like your channel…can you please advise the importance of calcium intake or supplements.

  15. I got a glad trash bags ad then I go ahead and see that there is a glad commercial playing on the TV, are you sponsored by glad?

  16. Its true, eating carbohydrates again I can tell there is significant increase in energy and power, and stamina. I can finally increase amount of weight im working with, can run decent distance again, oh and also no more spinning head when i get up quickly. My advice, guys you know you need carbs so don't try to invent bike.

  17. I’m on cyclical keto, 1-2 x per week n it works great. Building muscle n have more energy. I will admit I do need carbs because how intense my workouts are. I think it’s about finding what works for you. I look at a potato n gain 5 lbs where someone else may respond better.

  18. Absolutely true! There’s so much misinformation on this subject. Even a simple carb like dextrose after a killer workout ( maybe mixed with whey) works great for recovery.

  19. Can we eat rice and chicken together for bulking? I read starch and protein should not be mixed together… Is it healthy or not?

  20. No you're wrong I used to weigh 260 now I weigh 170 I've been on a low carb high fat diet since September of 2017 I have plenty of energy I started lifting weights I am 58 years old I've not see my app since my was in my twenties now I see my apps the keto diet work for me I can bench 250 lb and deadlift 125 to 150 so something's working tell me what I used to be type 2 diabetic high blood pressure and all that's one away since I've done the ketogenic diet so something's working besides eating carbs and sugar and intermittent fasting which my growth hormones help me build leaner muscles and I'm ripped since I use more than I was when I was playing football is back in the seventies

  21. Hi Jeff and thanks for everything,your channel is amazing! i have a question: is it true that when you eat carbs your insulin level is bigger and your body stop/can't burn fat? If it's true what can i do about that? I am not fat and i train and get results but want to know about my lower abs fat..

  22. Less than 10% of my diet has been carbs for the last 4 months… Size 38 to 32. Dropped 20 lbs… Chest and biceps are popping, lats double in size, and just looking good. If you wanna lose weight, drop the carbs

  23. Accidentally killed my newborn son because I tried to make him follow the “don’t eat until you’ve watched this”. Anyone know how to fix?

  24. I'm still confused. I respect all the knowledge you show about muscles and training and the success you have both personally and socially, with you gym and your channel. So I hoped you would solve my confusion, but it still wasn't enough. I had a herniated disc and my doctor diagnosed it as a muscle tightening. I did his physiotherapy for 6 months, only to get worse and worse. I learned a little about pain online and suggested to him I had a herniated disc, but he said it was nonsense. When he finally accepted the possibility and the exam showed it was real, it was already too advanced (doctors told me) and I had to do surgery. During all this time, till I recovered from surgery, I gained a lot of weight. I was already chubby. So now I've lost 70 lbs in a year, doing no exercises and eating lots of fat – just controlling carbs (eating less than 1.5 oz a day). I felt great all around. Didn't fell any lack of energy or draining, though I didn't exercise. I'm starting to exercise now. Do my body need carbs to exercise and gain muscle, or even if I don't exercise I will still need those carbs in the long run for something? Because a year aiming at 1.5oz carbs a day (and just that) felt great. Thank you.

  25. I use to do under 25 grams carbs a day and lost 35 pounds But was weak in the gym. So I uped it to 50-70 a day and My strength is back and I can maintain My weight.
    Everyone is different. Burning fat for fuel did not work for Me unless I go really light weight.

  26. The idea of carbohydrates for consistent energy is just wrong. Carbohydrates will spike your blood sugar levels and then they will plummet, causing cravings. Ever since I cut out 90-95 per cent of carbs I no longer get cravings. Your body can use fat and protein for fuel efficiently. Watch dr Eric berg on this. Also causes problems like stress, insulin resistance so less protein can enter the cells, acne, poor sleep, depression, etc.

  27. How do you not count calories or macros or whatever? Don’t calories = fat and Lb,s? Maybe I make it harder than it needs to be and that’s why I gain back any weight I loose pretty easily.

  28. Hi Jeff! Omg love your brain (and bod) so much. Question: a popular YouTuber says you cannot combine fats with carbs in a meal and that will lead to weight gain no matter. What are your thoughts on this? I trust your knowledge and advice over anyone else so would really love to here your thoughts on this. Thank you sir! 💪🏽✌🏽

  29. thank you jeff… i was on the carnivore diet that's been getting popular these days for about 2 years and felt like shit. eating carbs completely vanished all the energy problems i was having on the carni diet. i was brainwashed that the carbs are the worst for human health, but i'm pretty sure it's essential. if you wanna actually feel good. this video killed the fear for the carbs.

  30. I've heavily cut carbs and have dropped about 40 lbs. I feel that due to the lack of carbs though my intensity and energy in the gym is lacking.

  31. But carbs are not helping my weight loss at the moment, as opposed to when I was low carb I was dropping weight. Same intensity workout, consistency is the same.. sooo maybe my body is not made for carbs other than the simple carbs

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