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Muscle-Building Workout and Diet


What’s up guys? Jeff Cavaliere , ATHLEANX.COM. So we’re approaching our 1 millionth subscriber
here on youTube and for that I want to stop and thank all of you who subscribe to my channel, who support what
I do and who consistently watch the videos that I put out. As a way of paying that back, you guys have
asked me for a long time now. Jeff, let us see a day in your life. Let us
see what it is what you go through from a business standpoint. What your nutrition looks like, what your
workout looks like and even what your business looks like. And what I wanted to do was, do exactly that. Show you guys how it all starts and what it
looks like from a day to day for me. And it’s pretty much to same a lot of the
times for me, I like to have a routine and a schedule. And I think it’s a very important thing for
those that want to try to get to a certain goal. Be very focused, have a schedule, try to stick
to it as much as you can. For me, it all starts Breakfast at 8:30 in
the morning. I get up at about 8, I’m not the earliest
riser in the world but you’ll see why that is as this day plays out. And for me again, I’ve showed a lot of different
meals that I like to eat. My favorite one, we’ve covered on this channel
before, Pumpkin Oatmeal, Scrambled Eggs and Salsa, some Skim Milk, Kiwi Slices. There’s no fear of carbohydrates here guys,
I actually enjoy eating carbohydrates. I eat Protein, I get everything I need here
in the morning to get me to feel the way I need to get my day started. This is just one representative example. And it’s off to Business. AX Business. Guys it’s obviously a lot to do, beyond just
the videos that we put out here, to get ATHLEANX to represent the ideal that I want it to. To be the Best in Fitness. Not just an OK,
remember I said don’t want to be ever be average and the same thing holds through in our business. I don’t want to be average, I want to be the
Best and I want our business to represent that. And I get to work on that and I start working
early and I keep that going. Around mid morning I’m still working but I
take a break to have a snack. And for me, this is a typical day for yesterday,
I had an RX2 Shake with Bananas and Strawberries. So RX2 is our post workout but on days that
I know I’m going to be super busy, especially days that I’m going to be training, which
you’ll see later on, I’ll have an RX2 Shake, it’s a perfect snack
for me. It’s easy for me to make in the morning and take with me so I’m ready to go and I have no concerns about my nutrition
at that point, which a lot of people can trip up usually in that mid morning. And it’s on the Conference Calls, Distance
Coaching and Training. So here the work shifts a little bit, so now
I’ve got to be focused a little bit. Whether I have a Conference Call as a consultant
for a team or whether I have to consult with one of my Athletes who doesn’t live in the
Northeast. This is when I try to do that. It’s my Distance
Coaching time. So we’ll try to catch up on a program, go
over what it is that I want them to do for that given week or the next phase and period
of time. Just to check in. I have to make sure that
I’m on top of what my Athletes are doing or I feel like, not only do I lose a little bit
of control, but it’s very very easy, even for guys that
are being paid to do this for a living for them to slip out of their schedule as well. So it’s my job as a Coach to rein them in
and make sure they’re on track. Then Lunch, 1:45. I do eat a little bit of
a later lunch but that’s because again, this whole morning was filled with work. My lunch yesterday matter of fact, Grilled
Cajun Chicken Wrap with Grilled Vegetables, Sun Dried Tomatoes, Hot Sauce, a Greek Yogurt. I’m loving the Chobani Banana and Oats at
the moment so I had that. And then a bottle of Sparkling Water. Sparkling
Water is one of my biggest secrets for making sure that I can drink enough water in a day. I love the difference between Sparkling Water
and flat water. I can drink Sparkling Water by the bottle
and continue to drink it and not even think about it. Whereas bottled water and regular flat water
a lot of times feels like a chore to me. If you feel the same, I would definitely try
Sparkling Water. Again no flavors, nothing in it, just regular
Sparkling Water. But it’s the texture that makes it just a
little bit more interesting to me. Then it’s Client Training. So now if there’s a Client that is in town
and I have to train them here in the XBOX, this is the time that I usually do it, right
here in the afternoon. A lot of Athletes are not early risers either
and that works great with my schedule. But if, even if they are, it just works really
well when we train in the afternoon. Guys have their energy levels up, they’re
ready to hit it and hit it hard. We’ll do Client Training and it doesn’t matter,
home or on the road. Here you see me training with WWE Athlete
Sting, yet this is out in Texas and this is at his location. And I’ll do that a lot too guys. I travel
a ton for my job. If I have to go where my Athletes are, then
I have to go where they are. And that’s exactly what we’ll do to make sure
we get the job done. Back for a mid afternoon snack, this is now
at 4 o’clock in the afternoon. Again yesterday, perfect example, Black Bean
and Vegetable and Onion Soup and another bottle of Sparkling Water. So not a lot in the afternoon, I just didn’t
have a lot of time. Sometimes I’ll try to aim for more if I can.
But if I can’t, this is what it was. This is exactly what I did as of yesterday. Back to AX Business again. So now it’s back
to trying to answer emails, plan out the videos that we’re going to do. That’s all kind of occurring in this part
of the afternoon, strategizing what we have to do. And again, off to Dinner now. Now I head home,
Dinner at 7 o’clock. Ahi Sesame Tuna Steak, Grilled Cajun Asparagus,
Sweet Potato Mash, another bottle of Sparkling Water. I told you, I drink a lot of that. I wasn’t
exaggerating. Next is my favorite time of the day which
is when I Decompress. So I’ve had my Dinner and now I spend time with the family. My wife Michelle and our four little kids.
These are our four kids, our four Black Labs. There’s four in case you lost track, now we
rescued a new one, her name is Penny. We have two rescue Labs and again my little
Public Service announcement, if you’re in the market for a dog and you’re
looking to get a dog or any kind of an animal, I would always stress, it’s a great thing
to rescue. We have two purebred dogs, we also have these
rescues and they are such great animals and they deserve the upgrade. I think that we spoil them like they’re the
only thing we have, so I know these guys lucked out. But if you’re out there in the market, I would
definitely do the same if you could. And after that guys, now it’s kind of getting
time where I train. And I told you before, I’ve been training later and later at night. I start off, 8:45, RX1 with water. Now I don’t
necessarily always take a preworkout. But if I’m going to be training at night like
I have of late, I always take a preworkout. I just want that little extra boost so I don’t
fade out, where others are already hitting the bed, I’ve got to be ready to train and
train hard. So I hit my 8:45, 30 minutes before I train
and then it’s training. In this particular workout here that you’re
seeing, went from 9:15 to 10 o’clock. I did a little bit of athletic training and
conditioning but I really this time, hit my Shoulders. It was a Shoulder workout for me. So I trained for, as I said 45 minutes, you
know again if you take the conditioning out of it, I was probably training hard 30 minutes
on just my Shoulders. But you’ll see, I’m training hard and I’m
working on getting it done more efficiently. You don’t need to train for hours and hours
to get an efficient effective workout. If you train hard, you can’t train long and
I say that all the time. This particular workout had me wiped quick
but I know that I did what I needed to do to spark that progressive overload to build
and get stronger and come back bigger and stronger. Post Workout after I’m done, 10 pm, I never
miss my RX2 with Cinnamon. So guys are always asking me for particular
recipes, I get a little bit, I’m a little bit boring when it comes to my post workout
Shake. I just like to put Cinnamon in it, it’s already
flavored Vanilla. This is my goto Shake, I have it every single time I’m done training. I feel it’s exactly what I need to conclude
a hard training session. I view my workout not necessarily ending when
I put the weights down. I always view my workout as continuing because
your body doesn’t just say, OK we’re done now you go back to doing whatever
you want to do. It’s a continuous process and it continues
here as you fuel your body after your workout, that’s what I do. And guess what, it’s back to business again. Matter of fact this is my most productive
time of the night. Anywhere in between 10:30 and 1 o’clock is
probably my most productive time. There’s less emails coming in, there’s no
more phone calls to be made, everybody else is sleeping and I feel like I’m getting ahead
of the rest of the world. And this is where I like to feel like I can
get through and get a lot of work done and I actually wind up doing that. And of course, right before I go to bed, 12:30
about 30 minutes before I finally put my head on the pillow at the end of the night. I have my RX3 Reconstruction which is our
nighttime Protein Recovery drink. I just mix it with fresh Blueberries, a perfect
way to end my day. Even when I haven’t trained, I also have my
RX3 just to give me the nutrition that I need because remember guys, your muscles grow while
you’re sleeping. What you do in the gym is not making your
muscles grow, it’s breaking them down. What you do to fuel your body when you go
to bed, that means everything. So don’t ignore your nutrition, certainly
don’t ignore the opportunities you have to provide your body with that nutrition at the
right time. That’s what I do here. And again 12:30, 1
o’clock, half hour later, I just give it a little time to digest. 1 o’clock to 8 o’clock, that’s the time that
I stay in bed. Pretty much do this again the next day and
rewind. I am a little bit repetitive here but I think
it’s good for you guys to see the schedule and see what it’s like and again, you may not have to time to do
what you want to do but you’ll make the time if it’s important to you. And I hope that you guys having watched this
channel, found enough things, enough reasons to become serious about what you do. Take your nutrition seriously, take your sleep
seriously, take your training seriously and make the time for it. Because I promise you guys, it is well worth
the time that you will spend doing it. Alright guys, if you found this video helpful
and you liked it and you want to see more of these behind the scenes, let me know and I’ll make sure I do more of
them here as we approach our 2 millionth subscriber. Alright guys, thanks a lot again. I’ll be back here again in just a couple days.

100 thoughts on “Jeff Cavaliere Meal Plan and Workout (1 FULL DAY!)

  1. Question why does he take blueberries right as the last thing before sleep? It's literally one of the best healthy energy source as a fruit with lots besides energy so it makes sense to take before workouts as a water soluble energy fuel right

  2. Just realized I sleep to little? Go to bed around 12 to 1 am and yes my kids have to go to school so I wake up at 6am. Should I be sleeping earlier or is this oké?

  3. I know supplements help, but are they truly good for your body taking them everyday? What happens when you stop taking them?

  4. Can anyone here answer a question for me, please? I'm not super overweight or fat, I just have a little bit of a beer belly. I used to weight train and I was in shape. Would I be better off running for a few months to shed the pounds then start to train again? I'm not sure why I think this but I guess its just a belief that it'll work better. The thought of eating so much more, which is clearly necessary, makes me think I'm gonna gain more fat. Cheers in advance.

  5. Jeff, you’re one of the reasons I decided to become a physical therapist. I start in 2 weeks and hopefully I’ll be able to be as badass in my diet as you!

  6. I wish you can be my trainer cause I have a fupa which doesn't want to leave me ever!!! although I follow low carp diet (my life style meal plan) with 5 workout days 💔💔💔💔

  7. You are an inspiration to me sir, I'm in a time of my life that is making me a little too comfortable. I'm ready to grow physically and mentally. Youre channel has been my motivation to want to start college. I myself am wanting to become a physical therapist. Thank you.

  8. We don't get athlean x shakes where I live. How do they differ from one another, whey / casein carbs??

  9. The message about rescuing dogs was great, I have only had one dog from a breeder and she was great. But every rescue we have had has been wonderful.

  10. That’s three square meals, 2 lean snacks, and 3protein shakes per day. Seems like a lot of calories for someone his size but he makes it work with a 45min workout!

  11. Wow, thanking people for almost at 1 million subscribers. You're on 7.9 now watching this. I'm really pleased for you Jeff. You are an inspiration to us all. Thanks man.

  12. 10pm to 5am/6am is ideal sleep and workout in the morning first thing when testosterone is high. That’s how I get my muscle growth…obeying our circadian rhythm is a good idea, especially at night, getting to bed early. The sun is down for a reason!!. Anyway, I love this guys enthusiasm and passion though and he has taught me allot.

  13. Great video, but I cringe whenever I see that chicken….poor chicken…the worst treated animal in the world….

  14. Jeff I started to change my life last November. I had to get a life saving surgery. I weighed 530lbs. After surgery I decided I had enough. I started eating healthier. I began doing DDPY and found your channel. I use a lot of the information you put out. In 7 months I've lost 120 lbs and have a new lease on life. I'm far from done and will continue. I appreciate what you do.

  15. I'm an older guy, 51, and find any session over 30 minutes is just too long. I've learned so much about efficiency and which exercise hits the most muscles. Get in and get it done. Thanks Jeff

  16. I heard from some doctors that overdoing it on the sparkling water may increase urea concentration which could lead to the kidneys not functioning as well as they could. Have you thought of looking into this? Congrats on the channel anyway, great job 👍

  17. Hey Jeff what do you think about coffee… just black coffee one or two cups in the morning and the same around supper time?? long as I'm getting enough water intake is coffee ok?

  18. Do you have a starter workout for a 13 yr old who is a star at baseball and football? He throws a 70 mph pitch and is exceptional in all positions.

  19. That's another great video. However as your well conditioned, do you have do less ab workouts and less time working out all together. As I heard that guys like Triple H 🙄😂 apparently use to workout 5-6 days a a week for about 2-5 hours. As they reached their prime, they can get away with doing less, by just working out just 2-4 days a week. I take it that hard gainers shouldn't do this??.

    #Jeffcavalier

  20. I just realized I eat similar to your breakfast, milk oatmeal, scrambled eggs with spinach but I eat any fruit usually kiwi and grapes

  21. I have the same issue with water. I believe the issue is eventually your taste buds just gets bored of the tasteless water. For me I take diluted fruit punch with 60 calories per 350ml. Way less natural sugar than regular juices and half the calories.

  22. Didn’t realize how much supplements were needed…don’t know my tolerance level for so much pre and post workout shakes

  23. Makes multiple videos bashing bro splits. Does an only shoulder day of four exercises? So you're doing a bro split..

  24. Idk why but I can drink water non stop , I always drink atleast a gallon a day , I prefer regular water over sparkling water

  25. 9:04 – You may not have the time to do what you want to do, but you'll make the time if it's important to you. This right here!

  26. Thank you very much for sharing this and your other work outs… It has changed my physique and life… Nell… From Philippines

  27. Proof you don't need long workouts
    Proof you don't need roids
    Proof you don't need keto
    Proof you don't need intermittent fasting

    Just knowledge and the decision to apply it day after day.

    Thanks dude!

  28. When he said almost 1 million subscriber I checked to see how many they have now and I was shocked ,8.1. million ,wow,good job Jeff and very well deserved. By far the best and most educational videos out there ,keep em coming !

  29. All i see and remember is "RX 2 nd RX 3". I guess thats exactly what this video is supposed to do: Push it into my head.

    And i say: No! No need for supps if you eat lowfat quark, tuna, chicken and so on. 🙂

  30. My dream is to be able to wake up that late and prepare myself my own meal…. and then head off to the gym.
    Currently I wake up at 5am quickly brush my teeth smash a protein shake in about 45 seconds and race to work.
    I work building houses all day get back home filthy and tired at about 6.15pm to 3 children who jump onto me and a very hungry for my attention.
    I spend about 20 minutes with them… still filthy from work until I pry myself away to have a shower and put on my gym gear.
    This is the time I must sit down and check my emails and respond etc. As i own my own small business.
    On thursdays I need to do pay for the boys… this takes longer. About an hour.
    I usually get to the gym about 7.30 at night. Its pitchblack and freezing.
    I head in. This is by far the most peaceful and relaxing part of my day. I can take my time, and do what I want to do with nobody nagging or needing something from me.
    I get home to a dark quiet house at about 9pm and eat a tiny bit of whatever is left on the stove… sometime dinner is ready when I am at the computer before gym. That is nice.
    Wife and kids in bed. I have to be very quiet or I will wake the 1 year old.
    I crawl into bed .
    5am I repeat.

  31. I love these videos, and this one is exactly what I've been looking for because I'm trying to put together a healthy eating plan, that's the hardest part for me, I've been training hard but I need to improve my eating habits. And I'm all about the sparkling water too. Pretty cool that Jeff trains Sting, my dad met him back when he was with WCW and got me his autograph, he said Sting was a beast.

  32. It was a really nice video, thanks for the tour. People should really stop calling their dogs sons tho, like for real….

  33. Jeff I’ve always loved you and your channel has I spied me in so many ways. Had no idea you were a dog guy?!? Have three rescues myself… just when I thought I couldn’t love and look up to you more

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