diet to gain muscle but lose fat



what's up guys? jeff cavaliere, athleanx.com. so what do you think? is it possible to addnew muscle at the same time that you're pursuing a 6 pack? now we know that nutrition is certainly oneof the biggest components of getting abs. but for those that think that following bothgoals at the same time, pursuing more muscle and a lean body at the same time, is impossible, that bulking and cutting is the only way?we're going to have some fun today. start up the fire pit because we're goingto roast some sacred cows. bulking and cutting is going to die once againhere today.

it is probably the biggest pet peeve, andit's going to be a jeff rant video because i can't stand, every time i hear it. i will tell you flat out right now, and youprobably know the guys that are talking about bulking and cutting. every single guy that talks about a bulk andcut being necessary, is a fat guy that likes to be fat for half the year. it's a fact, it's the way it is. guys willtry to make up some excuse to carry excess fat all year, so that at the end of the day when they windup leaning out they look just a little bit

better than they did before. when they were lean the last time. we don't need to do that guys. we can absolutely,100%, get a 6 pack at the same time that you build new muscle. and for those guys that want picture proof,all i have to do is look to my own guys that follow our program on team athlean and showyou that. and i'm going to do that right now. and we'regoing to look at this as a way to actually acknowledge some of the guys for the greatwork that they have done. at the same time, it should add additionalproof to you that yes, this is possible.

the first guy up here is dan boilore. nowthis is your younger guy, obviously was on the thin side. he would be called average. he didn't havemuch muscle, he didn't have much fat. well look at dan boilore now. he's been withathleanx now training for a couple of years. but he clearly added a bunch of lean muscle.this isn't like, oh, you can do this but you can only add about 2 or 3 pounds of lean muscle. dan has added plenty of lean muscle in thisperiod of time. if we can go further, we've got another guy,jim nas here. and i don't know what it is about tattoos but our guys on team athleanmust love tattoos.

and that's fine, because they can wear themwith pride on these bodies that they're building, as you can see with jim. jim is another guy who was skinny. and he'sclearly added a ton of lean muscle now at the same time that he got a 6 pack. and before you start saying that, oh, wellthat's because these guys were skinny, and it wasn't that hard, they're ectomorphs, ok. let me show some guys who aren't. here's aguy, alex parker, 51 years old, so you can't use the age excuse either, 51 years old that have what you might thinkis the average 51 years old guys body. but

now look at alex. alex has clearly added muscle. look at thedifferences in the chest, look at the differences in his shoulders, in his arms. he's clearly added muscle and he does it atthe same time that he got abs. and we can even got the the extreme, jack eltman is anotherguy, not a spring chicken. and i can say that because i'm not either.jack has also managed to a guy who was clearly overweight to a guy that now has abs and hehas built impressive muscle too. so let's go back to what the issue at handis. the issue at hand is we're getting told bad advice from guys that, like i said, wantto be fat for half the year.

do you know what happens? the average guythat comes out of a bulk, never makes it out of the bulk. he gets so comfortable eating the crappy foodsthat for every one guy that comes out of a bulk and actually gets lean, there's 4 or5 guys that stay fat. and you see them all the time in the gym,i know you do. so what do we have to do? we have to bringit down to what we have to actually do to get lean. and we can do it. and you guys can all doit too. there's two components and only two thingsyou'll ever need to do if you want to get

a 6 pack at the same time that you're buildingmuscle. number 1. to get a 6 pack, this is if youneed to lose weight. not a guy like dan boyler but if you need to lose weight, like a guylike jack or alex. then what you have to do is you have to behypocaloric. and that means you have to take in less calories, ok and burn more caloriesthan you're taking in. now you can do that 2 or 3 different ways.number 1, you can either exercise more or do more conditioning or cardio, ok. the next thing you can do is you can eat less.or you can do a little bit of both, you can eat less and exercise more.

now, here's the problem. number 2. you have to stay in positive nitrogenbalance if you want to maintain or build muscle mass. the things that influence positive nitrogenbalance here, is you need to 1. keep your stress levels low, ok. a. decreaseyour stress. 1. you need to sleep more, in other words,sleep adequately, recover. and then 1. you need to increase your protein contentor at least make sure you're eating enough protein throughout the day to support your body's lean muscle, in yourattempt to build new lean muscle.

so when guys start saying, oh i've got tomake sure i eat enough to build new muscle, they keep eating more and more. and even if they're choosing protein sourcesthe problem becomes, they choose not the healthiest protein options and i'm not even talking aboutdirty bulking. dirty bulking is complete shit. i'm talkingabout guys that are trying to clean bulk and they eat so much protein that comes with otherthings. protein is never really, it's hard to comeby in isolation, at least tasting well in isolation. guys will usually have a steak and potatoesand they'll have the things that come with

it, maybe some sour cream. all those things start adding up and thatstarts to give you a lot more difficult time to stay hypocaloric. so the guys that say, oh it's impossible todo, they just don't have the discipline to eat the right way in the first place. you can stay in positive nitrogen balance,you can have a high protein diet or high enough to support your new muscle growth and also be hypocaloric, by selecting nutritionallydense foods. and you can eat a lot in a day, if you selectnutritionally dense foods. i'm talking about

on a micronutrient level. nutritionally dense foods, foods that arereally good for you. at the same time, to support your need forprotein, this is where supplements come in unbelievably, very very conveniently. guys will argue, are supplements necessaryor are they not? i believe that supplements are necessary.you guys know how much i believe in them, i have my own supplements, i take them allthe time. i actually have two, we have a workout shakethat we take at night for recovery, which also helps us with our recovery here in thispart of the picture, for a positive nitrogen

balance. and we have our post workout protein recoverytoo. but that's 50 grams of protein right there, without all the excess, very low oncalories. so we can stay hypocaloric and at the sametime we can build muscle. but if you're watching this and you're a guy,maybe like jack was in the beginning. maybe you're 30% body fat. don't go running to my site trying to buymy supplements, that's not your issue. your issue is that you can't get yourselfhypocaloric to lose the fat in the first place because you're eating poor foods.

your 6 pack is there. you might be doing allthe 6 pack promise workouts in the world but your 6 pack is there but it's not showingbecause you can't get hypocaloric. but you can if you start to follow a betterway to eat. if you start eating a more reasonable way, right. and stay away from the bulking and cutting.stay away from it. like i said, for every guy that winds up comingout of that, there's 4 guys that never make it. they want to be perpetually fat for the restof their life. and they hide under shirts at the gym all day and they wind up followingthe big guy life.

you know, everybody wants the big guy, bigguy but he's really fat. so the guys that are watching this channelaren't looking for that. the guys that are looking and watching this channel want toknow, can i get a 6 pack and building muscle atthe same time? you absolutely can. i've laid it out for you guys in a blueprintthat we have in our athleanx training system. i give you the eating plan, i tell you exactlyhow to eat day by day. i tell you ways to optimize your protein intakeso that you're maintaining positive nitrogen i give you a supplement line, should you chooseto follow it, that will help you to do that by staying low in calories, get rid of allthe fillers and allows you to do that.

and you can follow in the same footsteps asthe guys i just showed you, jim and alex and dan and jack and those guys. and even myself, i put myself out here asan example each and every week. but please stop with the bulk and cutting bullshit, seriously. i don't want to hear that ever again. andif a guy comes to you and tells you, it's the only way to do it, newbies are the onesthat, forget newbies. what is this guys? is this a lifelong journeyfor you or is this just a one month sprint to see what you can look like for a photoshoot. because that's not what we're about here either.we're about looking athletic, living athletic,

being athletic, even if you're not an athlete,365 days a year. not looking good for a couple videos on youtubeand then hiding for the rest of the year. we come out here 3 times a week every singleweek to look good every single day. and that's what we here believe in, at teamathlean and that's what my guys that follow us, do too. so guys, i'm done with my rant. take the bulkingand cutting, throw it away. that sacred cow has now been roasted. follow the plans i'm laying out here for you.take our washboard wednesday workouts, yes, build your ab strength, do that each and everytime i put them out here.

but for god's sake, you've got to get thisright first. if you think that you want to get both atthe same time, it's absolutely possible, don't be discouraged by anybody that says it's not. alright guys, if you found this video helpfulmake sure you leave your comments and thumbs up below. in the meantime, i'll be back here again injust a couple days for you with some brand

diet to gain muscle but lose fat,new workouts. let me know whatever else you guys want tosee and i'll make sure and cover it. we've got, like i said, 3 days a week andi'll make sure i do it.

see you guys.