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Muscle-Building Workout and Diet


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 your workouts. 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
the clock. 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 eat from. 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. It’s ATHLEANX.com/carbs. 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
of this. 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
carbohydrates. 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 here. 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 do that. 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 same guidelines. 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. Like this. Instead, what I’ve done differently is changed
the proportions of my fibrous and starchy carbohydrates. 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
portion. This is still my protein, and this is my fibrous
carbohydrates. 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
over here. So, guys, I hope that you can at least try
this. 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. If you haven’t already done so, make sure
you click ‘subscribe’ and turn on your notifications, so you never miss a video when we put one
out. All right, guys. I’ll see you soon.

49 thoughts on “How to Lose Weight WITHOUT Counting Calories!!

  1. Did two takes of this video and somehow my fat recommendations didn't make this cut. As always recommended, healthy fats are essential to a balanced nutrition plan. One of the biggest mistakes I made earlier in my youth (as I stated in a video on the topic) was following a no-fat diet. Now, I am sure to include them in every meal. In the example provided, you want to either cook with them (pasta in a cracked red pepper and olive oil red sauce) or add them directly (sweet potato mash with added butter). If fibrous carbs were spinach for instance, I would never eat them raw. I'd instead sautée with garlic and oil and mushrooms for more flavor. Remember, if it's not tasty you won't eat it long term. This defeats the purpose of establishing a game plan for PERMANENT healthy eating! I'll publish the unseen footage on my instagram @athleanx for those interested in watching!

  2. Jeff, I was wondering, can there be a guide to Protein like there was for both the Starchy and Fibrous Carbohydrates ?

  3. Even though I only have to lose about 6 pounds around my middle; I am going to give this plating technique a try. Thank-x, Jeff

  4. Hey Jeff; can you work up a list for the best protein foods, like you did for the carbs, too ? ( Oh and I'm NOT Vegetarian, nor vegan, nor on a Keto diet).

  5. hey jeff! i only have rectangle plates at home, how do i divide my food on them? i want to get rid of my belly as soon as possible

  6. That was the best method I have ever seen in my life. Thanks a lot. You always make your effort for us. Keep going. From Turkey.💪

  7. Dude thank you so much for this channel and your website. No diets, no cheat days, just having a healthy relationship with food has completely changed my life. Love what you do man and just wanted to say thank you for all the No BS!

  8. The only time any overweight person in my life has consistently lost weight is counting calories. For most it is food addiction and if you mark the plate they will snack or have 3 to 7 of those plates throughout the day. Seeing the data is the only things that stops them because many of them also think they hardly eat anything.

  9. Hey Jeff if you can eat pizza consistently can you follow that plan eating pizza everyday is that healthy Pizza is my favorite food

  10. im one of those people who have to count calories.
    i have 2 hernitated disc and back problems and every time i try to exercise i wind up in pain! 
    so after 3 epidurals and steroids -my body is very out of shape! 
    i count calories and its a blessing for me! 
    i dont go over 2000 calories per day –
    i write everything down ,how much i weigh and it has placed responsibility back into my hands. 
    people who are dieting and who count calories need to do so because they have a eating disorder- 
    they dont stop for some reason! 
    i know i didnt! i kept eating and eating and i didnt have a stop button.
    for me it came from quitting smoking.
    i used to smoke a half a pack of cigarettes every day and i was a size 30 inch waist – thin ,not muscular but cut and very flexible.
    then i had quit,and i ate everything in sight!
    i gained more than 50 pounds and im ok with that !
    its been 5 years of no smoking and its time to trim down.
    this plate idea is great if your a athlete and your going to work out right after that meal -but for people like 
    me who are almost "sedentary" -counting calories is the way to go. 
    numbers dont lie!

  11. I have the problem with beans. They are very satisfying but I cant stop eating them, for me as a vegan they are kind of like pasta to me.

  12. I have a meal that i prepare from scratch recently but i have no idea if its good or not. I cook 6 chicken breast with alot of turmeric then shred it. I then make a green enchilada sauce from scratch by fire roasting jalepenos, pablanos, and anaheims then make a brine and blend with some spices and tomatillos. I add about 2-3 cups of the sauce to the shredded chicken in a big skillet and simmer/reduce it till it's very thick then add red/green peppers and onions and season with mesquite, chilli powder, cayenne powder, Himalayan salt, cracked pepper, fresh garlic, fresh cilantro, cummin, and some fresh diced green chillies (which is just a mix of roasted pablanos and jalapenos)…. this is about 3-4 days worth of 2 meals a day. In between ill eat flavored almonds, one mango and a triple zero yogurt. I use all natural preworkout cuz im allergic to sucralose, i take multi vitamin from gnc, oderless garlic, and in the mornings ill eat oats with fresh strawberries and raspberries and ill mix in my organic fermented bcaa powder (taste horrible). I can do this on a regular basis but don't know if its enough to drop down to body fat% of "lean" any ideas?

  13. Thanks jeff this same technique currently using from last 3 weeks and I lost near about 3 kgs its work for me very well

  14. Great presentation. Succinctly explains what I try and have others come to understand. You are a reason I don’t make videos ha ha Just a case of sharing yours!

  15. The Canada food guide is similar but says that half your plate should be fibrous vegetables. 3 compartment bento boxes are really great for following that kind of portion size system, and it’s helped me lose around 30 pounds and make healthier decisions.

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