*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/lose-weight-in-2025 If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I'm not waiting until the new year begins. Starting today. I needed this direction. I'm 63 and going to get rid of this flab from post menopause. It's 5:39 a.m. A new me is on the way. Thank you!
well done ! I do a 48-hour water fast once a week on Monday.......lost 5kg in 5 weeks . IF I had gotten better with my food choices I would have lost more. In the new year I will do shorter fasts.
1:25 Eating window 3:30 Plate division (25% Starchy carb, 35% Protein, 40% Fibrous carb) 7:35 Protein (1-1.2g/lb or 2.2-2.6g/kg of total bodyweight) 8:50 Water (0.5-0.75oz/lb or 0.03-0.05liter/kg of total bodyweight)
I stand to be corrected, but I think your conversion to litres is incorrect. For a 100kg person, 0.3 litre/kilo of bodyweight would equate to 30 litres of water per day, which is 6.6 UK gallons, or 7.9 US gallons. That's an almighty amount of water (and visits to the toilet).
Too much of protein. It's 1.0-1.5 grams of protein per muscle weight (in kilogram, not total body weight...? Also, more then 4-5 litres of any fluid mentioned is brute attack on kidneys...
The key for weight loss is to stay in caloric deficit, follow clean diet, and work as hard as you can, and fat layers will become thinner and thinner. I am talking from my personal experience, but I have to say that your tips also helped me to lose 80lbs in 7 months. It didn't come over night, but I feel better than ever :) The most helpful part was sticking to a meal plan that kept me in a caloric deficit (I got mine at OnlyMeal, but there is lots of options out there. I just think this is the best one).
Great system Jeff, I love your Plate diet system. I'll follow this strict diet and drink 8 cans of beer each night (beer is water?). Seriosuly though, it's great advice you are giving for free, but a lot of people don't realise just how many calories there are in Alchol, fruit juice, sodas, sports dirnks, coffee etc.
Dear Jeff, EXCELLENT 10 minutes explanation. I am over 70, and I can attest to the efficacy of your eating strategies as I use all of them. I try to reach ZERO starchy carbs. I recommend that people write down what they eat in a journal. The only thing that I think needs a bit more expansion is "hydration'. Some people confuse thirst with hunger, so drinking water all day can help. But, especially when I'm in ketosis, I need electrolytes in my water else I deplete my essential minerals. The electrolytes are required to metabolize fat. When I do more than 1 hour of extreme road biking, I never eat, I just drink water with electrolytes to get energy. I use salt or sodium bicarbonate plus creme of tarter and a magnesium citrate pill (sodium, potassium, magnesium) to achieve. I wonder what you advise. Also, drinking water at night can be problematic since you need to get up to pee. Do you have a more nuanced view of hydration to share?
This is awesome Jeff. Its made me think about shifting a fasting window to later in the day. I feel like maintaining energy until 2 might be easier for some people
From Wikipedia: "According to inflation theory, Jeff's biceps suddenly expanded during the inflationary epoch (about 10−32 of a second after the Big Bang), and its volume increased by a factor of at least 1078 (an expansion of distance by a factor of at least 1026 in each of the three dimensions). This would be equivalent to expanding an object 1 nanometer across (10−9 m, about half the width of a molecule of DNA) to one approximately 10.6 light-years across (about 1017 m, or 62 trillion miles)."
I really appreciate the tips about hydration. Having a clear number to work with will help me immensely. Probably going to have to go a little over it since I am constantly on my feet and moving at work all day.
Setting a daily calorie intake goal and adhering to it for a certain amount of time is a 100% sure way to lose the desired fat. (accompanied by regular workout of course to maintain / gain muslce)
Great intro to intermittent fasting video. I sent it to a few family members who had asked me about it previously since it explains it so much better than I did lol
Always love the videos. For us people the other side of the pond it would be great if you could give metric equivalents during the video. For water advice it is 30 ml to 50ml per kg approx. Happy New Year.
I always wonder why guys like Athlean-X never clarify whether the protein intake is based on actual bodyweight, desired bodyweight or anything else. What I found out that works is 1 gram per lb based on your FFM (fat free mass). So if you weigh 200 lbs and have a fat% of 30% your FFM is 140 lbs. Your body will require at least 140 grams of protein. That's it. Aim to 'feed' all the active tissue (muscle, bones, organs etc.).
@@tallmantooget a weight scale that measures body fat. It’s does so using the Bioelectric Impedance Analysis (BIA) method. While it isn’t the most accurate, it can be consistent and a good tool to track progress. The best tool to measure body fat is your eyes lol. Good luck 👍🏻
There are people who clarify it and have charts, but it's a bit more complicated to go by LBM as there's not a single way of measuring accurately, so... general suggestions of g/body weight is pretty much as likely to be accurate. Otherwise it's LBM, age (we need more as we get old) and calorie balance (we need more when we lose weight or try to gain muscles). Sometimes it's also the source as plant protein might require a bit more. But most people just need to get in the ballpark. 😄
I have both problems 🥺. I work in the trades and the constant schedule change makes it hard for me to maintain a routine. Sometimes I have to wake up at 3 am. Then some sites I dont have a place to warm up my food. I hope I can apply your advise I know some whodo it, I just havent been able to acconplish it. Thanks for your videos.
I feel you, it’s hard. Try making meals you can eat cold. I eat a lot of sandwiches on whole grain 100 calorie English muffins or flatbreads. Toast ahead of time, no heating necessary. Cut veggies (carrots, red peppers, broccoli, cauliflower, etc) with low fat, low cal dips like those based on Greek yogurt (tzatziki, bolthouse farms ranch, etc). Plus fruit (pineapple, grapes, apple, orange slices). And then maybe a small treat like rice chips (but measured 1 portion or less). Sandwich should,be lean protein like lean roast beef, pork tenderloin, chicken breast or tuna however you like. Avoid cheese. Prepped ahead of time, this can be stored in a lunchbox with ice pack and eaten with no prep. It’s filling (lot of fiber from fruit and veggies, and protein) and takes some time to eat, meaning you will get full without over eating.
Life can do that… it sounds like you might need to consider your own discipline regardless of the world around you. Then stick to it… ignore mind and emotions making excuses.
I've done this so many times and I always stall on the last 10-15 lbs. I hope this is only one of several in a series :( I would love to see my abs before I die
Jeff - good stuff. does coffee and seltzer count as water ? Also, when I fast around hour 14, my head gets funky so I do a single piece of toast which breaks this fast. Any thoughts on how avoid the strange feeling while not breaking the fast?
I'm going to do this for definite! 💪🏻 Because I am a grazer and I need to stop. It's bad. I'm going to start with the 8 hour window one and when I start taking my fitness more seriously I'm going to do the 6 hours! The 4 hour window one though sounds absurd! 😂 Thanks Jeff! 🍗
Love the simplicity. My issue is over eating on the protein. My plate is similar to yours but I usually keep adding more protein to my plate or keep eating a large steak. And definitely not drinking enough water. And do you suggest 1.2 grams protein per lb each meal?
Sooo many videos and advice on how to lose weight. How about some on how to gain weight! Especially for skinny people and hard gainers. I'm just about six feet tall and weigh less than 140 pounds. I've been lifting weights for three years and eat a pretty balanced diet with plenty of protein. Everytime I bring this issue up most people's response eat more food. I try, but at the same time I don't want to give myself heart health problems from say for example eating too much red meat.
I joined a transformation type gym. They emphasize on nutrition, with their own meal plan and tacking app. I was eating, A LOT! I could not finish some of the meal. I kost 10lbs in a month! 😲 I couldnt understand how. I was eating a CRAP TON OF FOOD!😂 Protein, fibrous vegetables, good carbs and protein shakes. Oh, and lots of water! My poblem is staying consistent. My work volume goes up seasonally and it throws me off. Hard to stay consistent working 12 to 16 hour days.
He is correct again.. in June 2024 I was told ny kidney's were in stage 3 failure.. on June 15 I started a diet that I made up... I only eat once a day, between 11:00 to 12:00 mid-day... This us my only meal... I always gave watermelon, blueberries, 2 lemons, broccoli or are veggies.. red onions, red cabbage. No I don't eat all these every day.. just my main source of food.. my protein I only eat twice a week about 4-6 oz.... I drink nothing but water, which I average a gallon to 1 1/2 every day... I also take muti vitamins. When I started this diet I was 378 as of 12-19-2024 my weight has dropped to 265 pounds... I'm disable so I can't do muck without.. i do situp-crunches at least 200 a day... If your doctors tells you that you can't heal your kidneys they are LIARS !!!! I went and had another blood test andd I went from stage 3 kidney failure to no problems with my kidneys.. GRF went from 54 to now 98 !!! I did all of this in 6 months... Don't do what I laid out here .. I have lost to much muscle from not eating enough protein... I'm going to buy his vegan protein powder.. so I can get more protein as im adding in some light weight training with many reps... Example hammer curls i will start with 20 or 25 pounds and my goal is 100 reps or failure then drop weight by 5 lbs and complete till 100 reps is meet.. i only have dumbbells... Uf anyone has better suggestions I will appreciate your advice... Always ask your doctor before you start any diet... Thanks for reading.. if I can help one person with a kidney problems then I'm blessed.. don't believe your doctors that you can't heal your kidneys...
Thank you friend for sharing the story of yours. I wish I had read something like that in 1999. My mom had a renal failure and she died 2 years later. We put her on dialysis and also had a kidney transplant. All as per doctors’ advice. Nothing worked. Doctors are truly liars: they do it to make more money. They will exaggerate your disease and cash out as much as they can. People should pay attention to their health with their own knowledge first. Eat healthy and work out before starting medicines or anything unnatural. Again thanks for sharing and stay blessed.
Thanks for your videos! I started drinking an iced chamomile/lemon ginger tea blend because my dentist told me that carbonated beverages, even sparkling water, are damaging to teeth :(
Love the video. Thanks. I’ve been trying to follow these recommendations for the past year, but I just can’t seem to efficiently keep protein at 200grams per day without blowing everything else on my diet up. Also, I can’t see how anyone could get 200 grams of protein in 6-8 hours. I’d be rolling around stuffed. Any suggestions?
Here in my country we use Kg,instead of pounds,litres instead of oz,so we take fluids measured in litres,use this in your videos for ease of understanding!
Jeff I’m stuck at like 20% bf but I just feel good at this weight . When I start cutting I feel and look skinny . It only loooks good when you’re in good lighting and shirt is off. 99.99% of my day is shirt on with no downlighting lol
Hey Jeff I'm 53 Years old and I take my protein and creatine and if you put it the work you can definitely put on muscle I've worked in construction all my life but I i had a bad car accident several years ago broke a few bones anyway i hit the gym and didn't take me long to look and feel good again. So these guys my age and younger are full of shit there just not putting in the work or paying attention to what you're advised them to do your the best love u mate keep up the good work Thamks Jimmy
THE BREAKDOWN: 00:00 Intro - Jeff Cavalier presents the video as the ultimate guide to getting lean, leveraging his personal success and simplifying the approach for consistent results. 00:30 Identify Eating Challenges - Determine whether the primary issue is overeating due to poor portion control or grazing from irregular eating times. 01:09 Implement Intermittent Fasting for Grazers - Adopt an intermittent fasting lifestyle by restricting eating to specific windows (4, 6, or 8 hours). - Start with an 8-hour window for beginners to control grazing habits effectively. 02:14 Schedule Your Eating Window - Adjust the eating window to avoid problematic times, such as work hours, ensuring reduced temptation to graze. - Example: If grazing occurs from 9 AM to 5 PM, set the eating window from 1 PM to 5 PM. 03:36 Portion Control for Overeaters - Focus on managing carbohydrate intake, as carbs are often the main culprit in overeating. - Use a visual plate partition method to control portion sizes without needing to count calories. 04:12 Plate Partitioning Strategy - Divide the plate into sections: largest portion for protein, next for fibrous carbohydrates, and smallest for starchy carbohydrates. - This visual guide helps balance macronutrients and prevent overeating, especially of starchy carbs. 05:39 Benefits of Plate Partitioning - Controls portion sizes of high-calorie starchy carbs. - Increases intake of lower-calorie, fiber-rich foods for better satiety and weight loss. 06:32 Combine Fasting with Plate Partitioning - Integrate intermittent fasting with the plate partitioning method for a comprehensive approach to calorie control and weight loss. 07:31 Prioritize Protein Intake - Consume 1 to 1.2 grams of protein per pound of body weight to preserve and build lean muscle. - Maintaining muscle mass supports a higher metabolism, aiding long-term weight management. 08:58 Ensure Adequate Hydration - Drink between 0.5 to 0.75 ounces of water per pound of body weight daily. - Utilize zero-calorie beverages like green tea or sparkling water to meet hydration goals without adding calories. 10:35 Four-Step Weight Loss Formula 1. Identify your eating problem (overeating or grazing). 2. Apply intermittent fasting or portion control as needed. 3. Prioritize high-quality protein intake to maintain muscle. 4. Ensure adequate hydration to support overall health and weight loss. 11:18 Conclusion and Resources - Jeff emphasizes the simplicity and effectiveness of the outlined steps. - Encourages viewers to visit aex.com for meal plans, workout programs, and supplements. - Invites viewers to subscribe and share the video for additional support.
18:6 2MAD was fundamental in me loosing nearly 50 lbs of body fat. I'll be 55 next month. Been a LONG ass time since I looked this good. It works people. My only issue with his plate is he doesn't allow for any (healthy) fats, which I do consume DAILY.
Also, if you want to eat a LOTs of food without weight concerns, then learn about calorie density. Some foods have more calories in a smaller package, other foods have fewer calories even in much larger quantities. You can basically eat all day long without worry or weight gain if you stick to low calorie density foods. Useful book: The Pleasure Trap Useful youtube: Well Your World (Note: Well Your World has great easy recipes for the starchy and fibrous carb portions of Jeff's plate. They focus on plant foods exclusively, but you can always continue to consume animal protein in addition to their plant recipes.)
Please amend drinking water tip. Drinking only zero calorie drinks is not water I E. Diet soda or coffee or any caffeine heavy choice since it is a diuretic. Plus I adore diet soda but I know it is not water. Therefore I recommend limit diet soda. Sparkling water is FINE.
I have a giant salad with olive oil/vinegar with my lunch & dinner as fibrous carbs.. Gives u volume & not a lot of calories.. Kept me lean & muscular at 50yrs old..
That’s an insane amount of water. I agree most people need more water but half your body weight might be too much if you’re not really active. You run the risk of diluting your blood and causing electrolytes imbalances. If you drink 16oz when you wake,at every meal and another 8oz a couple of times during the day, you’ll most likely have enough.
Jeff - I'm 69 and need to drop some weight, but want to maintain muscle mass, do you suggest eating enough protein to reach my desired weight or protein portions that match my existing weight?
*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/lose-weight-in-2025
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
damn out within 25 secs
Am i the only one who never won😢
@@Native_ichthyology you have company
Me too @@Native_ichthyology
Cool!
Gonna watch this again, was looking at his biceps for 11 minutes.
Yes, his biceps kept distracting me from what he was saying. How does he get them that huge????
Yes, his biceps are huge!!!
Me too.
Even more impressive considering the fact that he tore his right biceps tendon
😂😂
I'm not waiting until the new year begins. Starting today. I needed this direction. I'm 63 and going to get rid of this flab from post menopause. It's 5:39 a.m. A new me is on the way. Thank you!
Good on you, waiting until 1/1 is an excuse to procrastinate
She gave up already 😂 @@zergslayer69
@@zergslayer69 It's actually great practice to improve your procrastination!
well done ! I do a 48-hour water fast once a week on Monday.......lost 5kg in 5 weeks . IF I had gotten better with my food choices I would have lost more.
In the new year I will do shorter fasts.
go girl you got this!
1:25 Eating window
3:30 Plate division (25% Starchy carb, 35% Protein, 40% Fibrous carb)
7:35 Protein (1-1.2g/lb or 2.2-2.6g/kg of total bodyweight)
8:50 Water (0.5-0.75oz/lb or 0.03-0.05liter/kg of total bodyweight)
Thanks
I stand to be corrected, but I think your conversion to litres is incorrect. For a 100kg person, 0.3 litre/kilo of bodyweight would equate to 30 litres of water per day, which is 6.6 UK gallons, or 7.9 US gallons. That's an almighty amount of water (and visits to the toilet).
@@melyod57 Thanks, I just updated it
@melyod57 0.03 it's 3 liters
Too much of protein. It's 1.0-1.5 grams of protein per muscle weight (in kilogram, not total body weight...?
Also, more then 4-5 litres of any fluid mentioned is brute attack on kidneys...
Hey Jeff, Your biceps have grown massively. Respect.
The key for weight loss is to stay in caloric deficit, follow clean diet, and work as hard as you can, and fat layers will become thinner and thinner. I am talking from my personal experience, but I have to say that your tips also helped me to lose 80lbs in 7 months. It didn't come over night, but I feel better than ever :) The most helpful part was sticking to a meal plan that kept me in a caloric deficit (I got mine at OnlyMeal, but there is lots of options out there. I just think this is the best one).
true!! congrats on great results, I will definitely try that meal plan. TH
I’ve watched your channel for years and I’ve learned so much. Motivation has been the hardest hurtle to stick with any plan.
Great system Jeff, I love your Plate diet system. I'll follow this strict diet and drink 8 cans of beer each night (beer is water?).
Seriosuly though, it's great advice you are giving for free, but a lot of people don't realise just how many calories there are in Alchol, fruit juice, sodas, sports dirnks, coffee etc.
Dear Jeff, EXCELLENT 10 minutes explanation. I am over 70, and I can attest to the efficacy of your eating strategies as I use all of them. I try to reach ZERO starchy carbs. I recommend that people write down what they eat in a journal. The only thing that I think needs a bit more expansion is "hydration'. Some people confuse thirst with hunger, so drinking water all day can help. But, especially when I'm in ketosis, I need electrolytes in my water else I deplete my essential minerals. The electrolytes are required to metabolize fat. When I do more than 1 hour of extreme road biking, I never eat, I just drink water with electrolytes to get energy. I use salt or sodium bicarbonate plus creme of tarter and a magnesium citrate pill (sodium, potassium, magnesium) to achieve. I wonder what you advise. Also, drinking water at night can be problematic since you need to get up to pee. Do you have a more nuanced view of hydration to share?
OMgosh, those biceps. This will be my year! more H2O and protein, got it, the 6 hour eating window will work. Happy New Year!
I'll be 65 in 2025 and thankful for this channel for my current fitness level. I definitely need to up the water intake.
Stay fit forever my friend.
I'm the same age. I thought I was already drinking enough water; I'm not even close.
You’ve taught me a lot for being 55. I’m actually getting in really good shape. That’s a huge part from athlete X.
I’m 50 and just started this and a week in I feel so much better already! 🎉
I agree mate. I'm 56, I wish I knew all this when I was 18. Kids have know idea how lucky they are 😁
@@ohforgodsake8486 Same boat. Been following Jeff nine years now.
Bunch of us "old" guys, I'm 55 and think I'm in better shape now than when I was in high school
"You’ve taught me a lot for being 55." --->>>> sentence ambiguity. Who is 55, you or Jeff?
Thanks Jeff.
I have been following your advice and training for a few months now and have been great results. Again thanks for all of the free videos.
I appreciate when Jeff cuts right to the chase instead of mockingly presenting a fake 5 point plan first before throwing it away
Jeff, thank you for being a mainstay in the fitness community for years and for all the rock solid advice!!
This is awesome Jeff. Its made me think about shifting a fasting window to later in the day. I feel like maintaining energy until 2 might be easier for some people
Thank you, Jeff!
So straightforward. Thank you!
Great video, Di Maria!👏👏
Yo i just realised this after 7 years🤣🤣🤣
😂
Lmao
Wait what, please explain
@@soulureHe looks alike the Argentina footballer, Di Maria, but with much more muscles.
It's been a while since I have started watching his videos and his biceps already seem to have doubled in size !
From Wikipedia: "According to inflation theory, Jeff's biceps suddenly expanded during the inflationary epoch (about 10−32 of a second after the Big Bang), and its volume increased by a factor of at least 1078 (an expansion of distance by a factor of at least 1026 in each of the three dimensions). This would be equivalent to expanding an object 1 nanometer across (10−9 m, about half the width of a molecule of DNA) to one approximately 10.6 light-years across (about 1017 m, or 62 trillion miles)."
@DancinDane Lol, I guess I missed this section while learning about inflation 🤔
@@ahaskarkarde4163 😅👍
He is probably taking testesteron ^^
@RE-xv9fp he might be (probably is?) but he's also nearly 50
I really appreciate the tips about hydration. Having a clear number to work with will help me immensely. Probably going to have to go a little over it since I am constantly on my feet and moving at work all day.
Thank you for everything you do sir.
Thank you for making it simple
Setting a daily calorie intake goal and adhering to it for a certain amount of time is a 100% sure way to lose the desired fat. (accompanied by regular workout of course to maintain / gain muslce)
GREAT, GREAT VIDEO BRO! I'M CURRENTLY 6'0 TALL AND WEIGH 265. This method you showed will help out a lot! Salute!
All the information is great. Loosing wheight like this worked great for me.
Great intro to intermittent fasting video. I sent it to a few family members who had asked me about it previously since it explains it so much better than I did lol
Thanks again! Happy new year!
As always, excellent information. Thank you.
Thinkin I need to implement both of those approaches.
Always love the videos.
For us people the other side of the pond it would be great if you could give metric equivalents during the video.
For water advice it is
30 ml to 50ml per kg approx.
Happy New Year.
Excellent advice, thank you Jeff!!
Best fitness/nutritional info out there. Jeff IS the gold standard. Best to you and your family for the new year!
Shut it
I always wonder why guys like Athlean-X never clarify whether the protein intake is based on actual bodyweight, desired bodyweight or anything else. What I found out that works is 1 gram per lb based on your FFM (fat free mass). So if you weigh 200 lbs and have a fat% of 30% your FFM is 140 lbs. Your body will require at least 140 grams of protein. That's it. Aim to 'feed' all the active tissue (muscle, bones, organs etc.).
I was wondering the same thing. Thanks for your comment!
What's an accurate easy way to calculate fat percentage?
@@tallmantooget a weight scale that measures body fat. It’s does so using the Bioelectric Impedance Analysis (BIA) method. While it isn’t the most accurate, it can be consistent and a good tool to track progress. The best tool to measure body fat is your eyes lol. Good luck 👍🏻
There are people who clarify it and have charts, but it's a bit more complicated to go by LBM as there's not a single way of measuring accurately, so... general suggestions of g/body weight is pretty much as likely to be accurate. Otherwise it's LBM, age (we need more as we get old) and calorie balance (we need more when we lose weight or try to gain muscles). Sometimes it's also the source as plant protein might require a bit more.
But most people just need to get in the ballpark. 😄
@@tallmantooDexa scan.
I'm more of a grazer who over eats. 😅
Same 🙈😅
😂 Was just thinking this myself.
😂😂😂😂
At least your not a glazer😂
Im a gremlin
Happy New Year Jeff
Thank you for this video. It’s great information. Question: can you mix water instead of milk on the protein drinks?
Thanks from Morocco.
Thank you.
Fabulous! I'm starting this tomorrow!
Thank you so much Jeff, for all you effort and knowledge.
Thank you for the info
I have both problems 🥺. I work in the trades and the constant schedule change makes it hard for me to maintain a routine. Sometimes I have to wake up at 3 am. Then some sites I dont have a place to warm up my food. I hope I can apply your advise I know some whodo it, I just havent been able to acconplish it. Thanks for your videos.
I'm a pilot, same boat :(
I got this lunch box by luncheaze. It’s great. I don’t work in an office or job site. I’m all over the city. It’s a game changer.
I feel you, it’s hard. Try making meals you can eat cold. I eat a lot of sandwiches on whole grain 100 calorie English muffins or flatbreads. Toast ahead of time, no heating necessary. Cut veggies (carrots, red peppers, broccoli, cauliflower, etc) with low fat, low cal dips like those based on Greek yogurt (tzatziki, bolthouse farms ranch, etc). Plus fruit (pineapple, grapes, apple, orange slices). And then maybe a small treat like rice chips (but measured 1 portion or less). Sandwich should,be lean protein like lean roast beef, pork tenderloin, chicken breast or tuna however you like. Avoid cheese.
Prepped ahead of time, this can be stored in a lunchbox with ice pack and eaten with no prep. It’s filling (lot of fiber from fruit and veggies, and protein) and takes some time to eat, meaning you will get full without over eating.
Life can do that… it sounds like you might need to consider your own discipline regardless of the world around you. Then stick to it… ignore mind and emotions making excuses.
Awesome video
Thank you. Very helpful!
Great video as always Jeff 👍👍…
I've done this so many times and I always stall on the last 10-15 lbs. I hope this is only one of several in a series :( I would love to see my abs before I die
Sounds like The Zone.
The Zone has worked wonders for me as I weight lift three days per week and am active every day.
Good stuff man
restricting starch and dialing up protein and fibrous carbs definitely helps
Jeff - good stuff. does coffee and seltzer count as water ? Also, when I fast around hour 14, my head gets funky so I do a single piece of toast which breaks this fast. Any thoughts on how avoid the strange feeling while not breaking the fast?
Very interesting 👌 👍 🤔 and very informative 👌 👍 🤔
Very helpful!
Jeff are your biceps becoming larger and more cut? Looking great as always
Thank you Jeff!
I've been waiting for this ages
thanks for helping me troubleshoot, found out that my issue is those proportions on the plate. too carb-heavy too often.
I'm going to do this for definite! 💪🏻 Because I am a grazer and I need to stop. It's bad. I'm going to start with the 8 hour window one and when I start taking my fitness more seriously I'm going to do the 6 hours! The 4 hour window one though sounds absurd! 😂 Thanks Jeff! 🍗
Dear Joseph, I am a grazer too. I find that keeping a journal and writing down EVERYTHING I eat has a amazing impact on stopping grazing.
Love the simplicity. My issue is over eating on the protein. My plate is similar to yours but I usually keep adding more protein to my plate or keep eating a large steak. And definitely not drinking enough water. And do you suggest 1.2 grams protein per lb each meal?
You should consume 1 - 1.2 gr/lb of protein per DAY not per meal.
Really cool vid, love how you do things.
Sooo many videos and advice on how to lose weight. How about some on how to gain weight! Especially for skinny people and hard gainers. I'm just about six feet tall and weigh less than 140 pounds. I've been lifting weights for three years and eat a pretty balanced diet with plenty of protein. Everytime I bring this issue up most people's response eat more food. I try, but at the same time I don't want to give myself heart health problems from say for example eating too much red meat.
Please cover how one should get proteins and fibrous carbohydrates in a vegetarian diet
I joined a transformation type gym. They emphasize on nutrition, with their own meal plan and tacking app. I was eating, A LOT! I could not finish some of the meal. I kost 10lbs in a month! 😲 I couldnt understand how. I was eating a CRAP TON OF FOOD!😂 Protein, fibrous vegetables, good carbs and protein shakes. Oh, and lots of water! My poblem is staying consistent. My work volume goes up seasonally and it throws me off. Hard to stay consistent working 12 to 16 hour days.
Very interesting information.
I simply love morning therapeutic conversations with a good specialist in his field. Happy New Year 🙌🙌
He is correct again.. in June 2024 I was told ny kidney's were in stage 3 failure.. on June 15 I started a diet that I made up... I only eat once a day, between 11:00 to 12:00 mid-day... This us my only meal... I always gave watermelon, blueberries, 2 lemons, broccoli or are veggies.. red onions, red cabbage. No I don't eat all these every day.. just my main source of food.. my protein I only eat twice a week about 4-6 oz.... I drink nothing but water, which I average a gallon to 1 1/2 every day... I also take muti vitamins. When I started this diet I was 378 as of 12-19-2024 my weight has dropped to 265 pounds... I'm disable so I can't do muck without.. i do situp-crunches at least 200 a day... If your doctors tells you that you can't heal your kidneys they are LIARS !!!! I went and had another blood test andd I went from stage 3 kidney failure to no problems with my kidneys.. GRF went from 54 to now 98 !!! I did all of this in 6 months... Don't do what I laid out here .. I have lost to much muscle from not eating enough protein... I'm going to buy his vegan protein powder.. so I can get more protein as im adding in some light weight training with many reps... Example hammer curls i will start with 20 or 25 pounds and my goal is 100 reps or failure then drop weight by 5 lbs and complete till 100 reps is meet.. i only have dumbbells... Uf anyone has better suggestions I will appreciate your advice... Always ask your doctor before you start any diet...
Thanks for reading.. if I can help one person with a kidney problems then I'm blessed.. don't believe your doctors that you can't heal your kidneys...
Wow I mis- spelled a lot of words. I hope everyone can figure this message out.... Lol yeah I'm an old country boy..
Kidney doctor here: significant weight loss can improve kidney function. Live healthy, everyone!
@@JustAnotherTrollbot alright, all I know is with my diet I lost weight and my kidneys are not failing now ..
@JustAnotherTrollbot but what to do if the person is already skinny. How to improve kidney function then ? Appreciate ur inputs.
Thank you friend for sharing the story of yours. I wish I had read something like that in 1999. My mom had a renal failure and she died 2 years later. We put her on dialysis and also had a kidney transplant. All as per doctors’ advice. Nothing worked. Doctors are truly liars: they do it to make more money. They will exaggerate your disease and cash out as much as they can. People should pay attention to their health with their own knowledge first. Eat healthy and work out before starting medicines or anything unnatural. Again thanks for sharing and stay blessed.
Thanks for your videos! I started drinking an iced chamomile/lemon ginger tea blend because my dentist told me that carbonated beverages, even sparkling water, are damaging to teeth :(
Great video, I need to convert in to kg and litres as I’m in the UK, But easily done 😊
That bicep looking beast
Gonna watch this again on January 1st.
Dang a need it this. Thanks.
Love the video. Thanks. I’ve been trying to follow these recommendations for the past year, but I just can’t seem to efficiently keep protein at 200grams per day without blowing everything else on my diet up. Also, I can’t see how anyone could get 200 grams of protein in 6-8 hours. I’d be rolling around stuffed. Any suggestions?
Here in my country we use Kg,instead of pounds,litres instead of oz,so we take fluids measured in litres,use this in your videos for ease of understanding!
You’re the best!!
Great stuff here.
Jeff I’m stuck at like 20% bf but I just feel good at this weight . When I start cutting I feel and look skinny . It only loooks good when you’re in good lighting and shirt is off. 99.99% of my day is shirt on with no downlighting lol
ROCK AND STONE BROTHER!
Hey Jeff I'm 53 Years old and I take my protein and creatine and if you put it the work you can definitely put on muscle I've worked in construction all my life but I i had a bad car accident several years ago broke a few bones anyway i hit the gym and didn't take me long to look and feel good again. So these guys my age and younger are full of shit there just not putting in the work or paying attention to what you're advised them to do your the best love u mate keep up the good work
Thamks Jimmy
This is a senseable video. Min amount of water is 32oz
question: the one-third plate division, can it work for one meal a day "diet"?
hava Happy New Year
You should sell the meal prep style microwave safe plates with lids that fit that suggested ratio. I’d buy a stack definitely
00:07 deadass thought he said “how to get laid, i did it all of my life”
😂
There is a chance that getting in shape will help you get laid as well
It would be nice if the editors took the time to overlay the numbers in other units that actually make sense, like kilograms, milliliters, etc.
I do 16 hour fasts and resistance train in a fasted state once a week. Then I eat right after the workout.
Can u please update full body home workout which you uploaded during covid
THE BREAKDOWN:
00:00 Intro
- Jeff Cavalier presents the video as the ultimate guide to getting lean, leveraging his personal success and simplifying the approach for consistent results.
00:30 Identify Eating Challenges
- Determine whether the primary issue is overeating due to poor portion control or grazing from irregular eating times.
01:09 Implement Intermittent Fasting for Grazers
- Adopt an intermittent fasting lifestyle by restricting eating to specific windows (4, 6, or 8 hours).
- Start with an 8-hour window for beginners to control grazing habits effectively.
02:14 Schedule Your Eating Window
- Adjust the eating window to avoid problematic times, such as work hours, ensuring reduced temptation to graze.
- Example: If grazing occurs from 9 AM to 5 PM, set the eating window from 1 PM to 5 PM.
03:36 Portion Control for Overeaters
- Focus on managing carbohydrate intake, as carbs are often the main culprit in overeating.
- Use a visual plate partition method to control portion sizes without needing to count calories.
04:12 Plate Partitioning Strategy
- Divide the plate into sections: largest portion for protein, next for fibrous carbohydrates, and smallest for starchy carbohydrates.
- This visual guide helps balance macronutrients and prevent overeating, especially of starchy carbs.
05:39 Benefits of Plate Partitioning
- Controls portion sizes of high-calorie starchy carbs.
- Increases intake of lower-calorie, fiber-rich foods for better satiety and weight loss.
06:32 Combine Fasting with Plate Partitioning
- Integrate intermittent fasting with the plate partitioning method for a comprehensive approach to calorie control and weight loss.
07:31 Prioritize Protein Intake
- Consume 1 to 1.2 grams of protein per pound of body weight to preserve and build lean muscle.
- Maintaining muscle mass supports a higher metabolism, aiding long-term weight management.
08:58 Ensure Adequate Hydration
- Drink between 0.5 to 0.75 ounces of water per pound of body weight daily.
- Utilize zero-calorie beverages like green tea or sparkling water to meet hydration goals without adding calories.
10:35 Four-Step Weight Loss Formula
1. Identify your eating problem (overeating or grazing).
2. Apply intermittent fasting or portion control as needed.
3. Prioritize high-quality protein intake to maintain muscle.
4. Ensure adequate hydration to support overall health and weight loss.
11:18 Conclusion and Resources
- Jeff emphasizes the simplicity and effectiveness of the outlined steps.
- Encourages viewers to visit aex.com for meal plans, workout programs, and supplements.
- Invites viewers to subscribe and share the video for additional support.
Is this AI ? If so which ?
@@meonline9586 ChatGPT.
Need to lose weight
Thank you Jeff
Jeff- what do you consider whole grain brown rice and quinoa? Starch or fiber carb!?
Hey Jeff, can you clarify whether it’s a gram of protein per lb of current body weight, or desired body weight? Cheers.
Gun show on point Jeff ! Boom!!!
Right on time for the "new year new me" folks who will give up before the month is over. It's going to be nightmare time in the gym again.
18:6 2MAD was fundamental in me loosing nearly 50 lbs of body fat. I'll be 55 next month. Been a LONG ass time since I looked this good. It works people.
My only issue with his plate is he doesn't allow for any (healthy) fats, which I do consume DAILY.
Also, if you want to eat a LOTs of food without weight concerns, then learn about calorie density. Some foods have more calories in a smaller package, other foods have fewer calories even in much larger quantities. You can basically eat all day long without worry or weight gain if you stick to low calorie density foods.
Useful book: The Pleasure Trap
Useful youtube: Well Your World
(Note: Well Your World has great easy recipes for the starchy and fibrous carb portions of Jeff's plate. They focus on plant foods exclusively, but you can always continue to consume animal protein in addition to their plant recipes.)
Good stuff here
Please amend drinking water tip. Drinking only zero calorie drinks is not water I E. Diet soda or coffee or any caffeine heavy choice since it is a diuretic. Plus I adore diet soda but I know it is not water. Therefore I recommend limit diet soda. Sparkling water is FINE.
There's hardly any difference in hydration, milk is one that's slightly better, but in the end it matters more that you have something.
I have a giant salad with olive oil/vinegar with my lunch & dinner as fibrous carbs.. Gives u volume & not a lot of calories.. Kept me lean & muscular at 50yrs old..
That’s an insane amount of water. I agree most people need more water but half your body weight might be too much if you’re not really active. You run the risk of diluting your blood and causing electrolytes imbalances. If you drink 16oz when you wake,at every meal and another 8oz a couple of times during the day, you’ll most likely have enough.
2:09 “The kitchen at work” I have yet to locate the kitchen at work! I think my work environment is lacking! No wonder why I’m so thin!
i was not expecting you to recommend a fasting diet. what do you think about low carb (no carb) diet?
Jeff - I'm 69 and need to drop some weight, but want to maintain muscle mass, do you suggest eating enough protein to reach my desired weight or protein portions that match my existing weight?