how to stay on your diet plan



what's up, guys? jeff cavalier, athlean-x.com. today we're going to commit a murder. we'regoing to kill four nutrition myths that need to die. they needed to die a long time agowhen it comes to building muscle. okay, let's start off with our first one andthat is "fats make you fat". guys, eating a lot of fat makes you fat, just like eatinga lot of carbs will make you fat, eating a

how to stay on your diet plan, lot of protein will make you fat, and eatinglots and lots of food in excess of your caloric maintenance level will make you fat. we've talked about, in order to lose fat youhave to be in a hypocaloric state. eating fats on their own is not going to cause aproblem unless you're eating them in excess.

here's a little caveat when it comes to fats,however, that maybe confuses people. that is that fats on a gram by gram basis– you've probably heard this a million times – are more calorically dense than a gramof carbohydrates or a gram of protein. for every gram of fats you're looking at 9 calories,versus the 4 calories of protein, or 4 calories of carbohydrates. because of that you can't eat as many fats,or at least as much food containing fats as you might be able to of the other two. peoplethat indulge in a lot of fats might find that eating high quantities of these can make themfat. it’s not the fat molecule itself that'smaking you fat. please, don't avoid healthy

fats. they are a major constituent of everycell in our body. you need them and you need them for optimal growth and hormones to beable to produce maximum muscle growth. do not make this mistake; let's kill thisone right away. next up, one i can't wait to actually personally throw a shovel fullof dirt on is this idea or concept that you can't eat past 6:00 pm, or you're going toget fat. you're going to turn into a big fat pumpkin because you eat after a certain periodof time in the day; you're cut off at night. it's garbage. guys, remember your body willutilize those calories if you're within your caloric maintenance level. if we still have600-1000 calories, we don’t have to get into the nuances of calorie counting. i cantell you all about how we can keep that much

simpler, but we'll do that in a whole othervideo. the idea is, if we're still below our caloricmaintenance levels, whether or not we eat those calories after 6:00 pm, or even 8:00pm, or as i can even vouch for myself, i've been eating dinner almost every single nightat 10:30 for the last three months. it has had no impact on my body fat levels. if anything,i feel i'm leaner in the last few months than i have been at any point in my life. it doesn’t all of a sudden trigger justbecause the clock says that it's after a certain point that you're going to start putting onbody fat. your body is still utilizing those calories regardless of what time in the dayyou eat them. i will give you one big caveat,

though when it comes to your delivery andyour timing of your meals. from a blood sugar stability standpoint – imade this point very clear on this channel multiple times – your blood sugar stabilityis paramount as a guy who trains athletes, when it comes to optimizing performance. youdon’t want to be in a low blood sugar state when you're trying to drive and illicit greatperformances from athletes. i think the same thing should apply to usas human beings. if you want to optimize your function, your level of focus throughout theday, supplying your brain with the fuels it prefers at a regular interval by keeping yourblood sugar stable is done by providing yourself with more frequent meals. it has nothing todo with your ability to either store fat,

or burn fat because you're eating later inthe day. so let's quickly, please, throw one more shovelof dirt on that one and bury that forever. the next myth up is one that actually comesin the form of a question often. that is: can you build muscle if you're following avegan based eating plan? the idea is: no you can't. i wonder, "why not?" let's start with thatthere's at least a certain level of intensity needed in your workouts and if you're providingthat level of intensity to stimulate new muscle growth, a vegan following a sound nutritionplan will be able to build muscle because they can still get their protein necessaryfor building muscle in a vegan based eating

plan. there's plenty of sources, and vegans thatare already following a vegan based lifestyle know them very well. they could be hummus,or chick peas, they could be quinoa, and they could even be protein based supplements thatare pea proteins. so they're vegan based protein powders that they rely on to get the proteinneeded. even then, how much protein is actually needed? that varies from individual to individual.it varies conservatively. some estimates say even half a gram per pound of body weightup to a gram per pound of body weight. i even hear people say a gram and a half per poundof body weight. i think that's a bit excessive,

but it doesn't matter. the idea that if vegans are supporting hardtraining – that's the prerequisite – hard training, just like everybody else with asound nutrition plan that has protein in it from vegan based sources; who cares? you canabsolutely build muscle. if you, or someone you know is looking or pondering the idea,don’t let somebody talk you out of it because they're telling you that you can't build musclethat way. it's a complete myth. finally, tying intothis whole concept on supplementation, there's a belief out there that supplements will getme ripped. i actually had a college roommate who did nothing, never worked out, used toshow up with his bottle of fat burners and

think "i'm all set. i'm good to go. i've gotmy fat burners." he used to even think about spot reduction in his belly from taking hisfat burners. guys, if you have an aversion to eating healthyand to having a sound approach to nutrition: forget your supplements. your supplementswon't do anything. remember, supplements are supposed to supplement a good nutrition plan.if a good nutrition plan is in place, supplements can make a big impact on your level of bodyfat. as i've said many times before, they provideyou the option for a consistency level that might not exist otherwise. again, for someonewho is always on the road, running around from place to place, i rely on my supplementsto keep me lean 365 days a year. they provide

a level of consistency for me when i may beat a loss for what to eat, or may not have direct access to something that's very consistentwith what i want to eat. i know that my supplements provide me withthat option. the second thing i think supplements do is: they create an accountability factorfor you early in the day. if i take my pre-workout, rx1, in the morning i already feel like i'minvested in the idea that i'm on this path today to make sure that i continue my goalsof eating well to support my hard training and to keep me looking the way i look. by doing that i'm much more reluctant – i'vefound over the years – to really stray off that path. i feel like i've invested boththe money, and i've invested the time to take

to follow a good nutrition plan. don't screwit up now. keep everything going. i find a lot of guys feel that same way about it. ifyou are looking to have supplements be the reason why you lose body fat then i wouldsay just look elsewhere. but if you're committed to your nutritionplan and are willing to take that extra step to try to speed up, or enhance what you'reseeing from your current approach to nutrition; supplements can play a big part in that aswell. as i say all the time, that is what my approach has always been, even with myown supplements, how i approach my day of eating and how they fit into it. there youhave it. if you, like me, are happy that we've finallythrown dirt on these four myths – as a matter

of fact, you even got one last kick in yourselfto make sure this thing stayed down – that's great. make sure you leave your comments andthumbs up below. in the meantime, let me know what else you want to see, what other typesof videos you want me to cover here on this channel. i'll be more than happy to do so. we have a complete nutrition plan in our athlean-xfactor meal plan that will help you to cut

through a lot of the bs when it comes to nutritionand simplify it. it doesn't have to be all that complicated, and you'll get the resultsthat you want to see. it's the one i follow 365 days a year. you can get that at athleanx.comand our athlean-x training systems. all right, guys. i'll be back here real soon.i'll see you.