The BEST Meal Plan to Lose Fat Faster (EAT THIS WAY!)

If nutrition keeps tripping you up… if you feel like you can train hard but can’t stay consistent with your diet… then this is the video you need to watch.

What’s up guys? Jeff Cavalerex. com. So, if nutrition continues to trip you up, it’s the hardest thing for you to get a handle on, then this video is going to be for you. And the good news is this, I’m going to give you the truth because I believe that you’ve been lied to over and over again.

You see, if you needed to hear the truth about something, would you prefer someone to just tell it like it is and not sugar coat it, or would you kind of like a few mistruths mixed in to make you feel a little bit better about yourself? Hopefully, you’re more like the first kind of person because that’s how I want to give you the information here today. I don’t want to sugarcoat anything. I want to give you the respect of the proper information so that you could finally beat this cuz you can. It is not as difficult as you think.

Not only have I maintained the same level of leanness for you guys, proof of of being able to do this repetitively for 17 years now, but I also do this for other people. I do this for top level athletes. I do it for actors and musicians and people that need to look a certain way. I know how to make it happen and I’m going to show you here today why you probably haven’t been able to master it too, but you will be. So, this right here is an important graph.

This is the reason why I believe you’re not managing to stick that nutrition to stick with it forever. Because if you look at this graph, what this actually means is this is the adoption let’s say of of a habit 100% able to do whatever it is that you set your mind to. So I can stick to my new plan. This is 100% this is zero. These are days 2 4 6 8 10 12 all the way to 30 days.

In the course of the adoption of a habit of a new diet plan, do you know that the majority of the impact of that plan happens by day 10, almost 80% of what you’re trying to achieve can be achieved if you can make it past day 10 or at least to day 10. Here’s the big problem. Any of these dietary approaches that you’re following, and you can name any you want. I don’t care. I don’t have an axe to grind with any of them, but let’s just say Atkins diet or carnivore or keto or whatever it might be.

If the rules are too rigid and you perceive the flexibility to be very little, that you have to be quite on point in order to do what it’s asking you to do, then you’re going to fall off before you ever get to day 10. And the big lie is that there’s so much flexibility built into what you can do in this range that I can make this almost a guarantee for every one of you out there that you can stick to this. Here’s how. If you look at the different components of what you need to do when you adopt any type of eating plan, you need to start looking at how rigid you feel they are versus how rigid they actually aren’t. First thing, what’s your goal?

Because obviously that can differ. Some might be dieting because they want to lose fat and others want to diet because they want to build muscle. Let me start by giving you one truth there. When it comes to changing the amount of body fat that you carry, 99% of what you’re going to do is going to hinge on how you eat. Exercise doesn’t matter.

And it sounds sacriiggious coming from a trainer. It doesn’t matter. You’re not going to make a big enough impact from whatever you do. Because even if you said, “Well, Jeff, I could go do CrossFit or IROs and burn tons of calories. ” Not if you’re 200 lb overweight, the intensity that you can give that workout is usually far lower than what an actual, let’s say, high rocks athlete could do.

So, you’re not really getting the benefits of a huge calorie burning workout because the intensity level that you can go at it is so low. So, it’s not the exercise, it’s the nutrition. Beyond that, if you had to stick with the nutrition for a long period of time, that’s demanding a habit change that you don’t have right now. It’s not just about the one hour that the hard gainer has to go to the gym and actually put in the work. That’s all it takes for the hard gain or go in there and put in the work.

Jess is a good example of that. He could get in there with some consistency and do his 1-hour workout. Nutritionally, he had to clean it up a little bit, but he was trying to put on weight so he could actually eat more. When you’re trying to lose weight, you got to get into a calorie deficit and you have to then make sure you’re good for 23 hours beyond the workout time, that commitment level becomes really, really high. Now, if you’re trying to lose weight, you also have to be wary of the fact that you don’t lose muscle in the process.

So, you have to make sure that you have your protein in place. So, whenever we start these 10 days, your anchor should be protein, right? Protein guides what you do. It’s your anchor. You start with your protein needs.

You take your body weight and you multiply it by a certain number to determine how many grams of protein you should be targeting in a day if you’re trying to gain muscle. You should be on the higher end of things. 1. 2 g per pound of body weight. So if you take a 150 lb person, that’s 150 g for the 1*2 is another 30 g.

So, it’s 180 gram per day at 150 lb person. If you wanted to maintain, you could be at actually 86 gram just maintain your body weight. A lot of you watching right now really aren’t really trying to do that, but that would be a lower protein intake. If you wanted to lose fat, you still need to maintain higher protein intake for a few different reasons. But now you’re looking at one gram per pound of body weight.

that same 100 well let’s say this is a heavier person 220 lbs 220 gram of protein in a day to base your meals around. Why is that? Because protein itself is satiating. So it’s going to keep you more full and also it has a metabolic cost right to digest that protein actually helps you to burn more calories. But most importantly it’s preserving the muscle mass.

Now again to look more muscular and to build a muscular physique that is the training and that training also depends upon proper nutrition to fuel those muscles. So it still matters a lot but was just talking about body composition. You’re trying to lose fat. You got to have the nutrition in place. So we’ve got that goal down.

If we wanted to make sure that we were more flexible, we’d also start asking you about any preferences of eating. Because here’s where people misunderstand what they think I preach. I don’t give a rat’s ass how you eat. If you want to do carnivore, do carnivore. You want to do keto, do keto.

You want to be a vegan, do vegan. You want to do what I do, which is a more well-rounded approach, I think. Just I’m not depriving myself of any one nutrition or food category, then do that. But make sure it’s something that you enjoy. Because if you don’t enjoy it, you’ll never stick to it.

And then number two, make sure it’s something that’s healthy for you and your body long term. But I will give you a flexibility in here. Follow whatever you want to follow. If carnivore is going to get you past day 10, then do that. If keto is going to get you past day 10, cuz that’s more successful for you, then do that.

So, we’ve already knocked off two different parts that usually trip people up. The next thing is when you’re structuring your meals themselves, and people completely screw this up. I talk about there being something of a plate, right? A plate division method. This is really important for you to see.

So, when I view a a meal, I look at it as a plate from the top down. And I look at 9:00 and 9:20. Okay? And what this does is it divides my plate into where my areas of focus are. We’re grounding it with protein.

In this area here, I’m going to divide the rest up between fibrous carbohydrates and s