Muscle Building Diet Mistake (EAT BIG | GET BIG!)


JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking nutrition. Specifically for hard gainers, and more importantly
the mistakes that hard gainers make. And who would I bring into this video? No, not Charlie. He’s doing good with food. We’re talking about Jessie, our resident hard
gainer. Who, by the way – hi Jessie! JESSIE: How’s it going guys? JEFF: Is actually not necessarily a hard gainer
anymore because he’s changing his mindset that places the limits on him thinking he’s
a hard gainer. So we’ve addressed a lot of his training so
far, but we haven’t really addressed nutrition. Honestly, you can train your ass off as a
hard gainer. If your nutrition isn’t in check you will
not see the results that you want to see. Particularly in the form of weight gain, or
more importantly, muscle gain because you’re not providing the muscles with the proper
nutrition. The key is, this doesn’t just mean ‘calories’. Calories is not going to cut it when it comes
to building new, productive muscle tissue. You need to provide, as I’ve said plenty of
times already, high quality nutrition. Not just food, but nutrient dense food. So I figured in order to cover this I could
take you on my journey because Jessie’s following that journey as we speak, and I take you back
to my childhood where my food intake was horrible. I mean, absolutely atrocious. I swear I’ve said this a million times. I was the biggest junk food junkie. I make Jessie look like a complete healthy
eater. The fact of the matter was, I ate nothing
good. So maybe I was able to come home and my parents
would force me to eat, and my grandparents would force me to eat something good at dinner
time. But it wasn’t for lack of trying on my part
because I would have for breakfast, some kind of cereal. Fruit Loops, one of my favorites. As a matter of fact, I would put Froot Loops
and three other cereals in the same bowl. You know, I couldn’t just choose one. So I’d have that. The problem here: loaded with sugar, no fiber,
nothing real beneficial in here. That wasn’t enough though. Of course I had my favorite of all time. Entenmann’s crumb donuts. These guys. Of course, I wouldn’t have one. So in one you have 250 calories, 20g of sugar. No, I’d have three, or four. At least three, or four. The thing is, when you’re having those types
of foods you’re really providing no opportunity to have good, quality nutrition in place of
that. So I would say that still wasn’t enough. I would have some chocolate donuts, too. So these guys. You know? The little mini donuts. These? Okay, I would pound at least three or four
of those every morning, too. This is just in the same breakfast. So I could eat and I could take in a lot of
calories, but the fact is, I wasn’t taking in nutrient dense calories. This is the kid’s problem right here, okay? JESSIE: Come on! I love them! They’re so good! JEFF: Okay, go ahead. Have one. These days are ending. So the fact of the matter is, you’re not getting
a lot of protein, all these foods right there, there’s literally no protein in here at all. More importantly, let’s say you’re the type
that feels that saturated fat is the enemy. A lot of people are in the camp these days
saying that ‘it’s not as bad as it used to be’, or as people perceived it to be. That’s fine, but if you do believe that, there’s
tons of saturated fat in these things. In just three donuts here there’s 15g of saturated
fat, and these donuts over here? Same story. There’s no real good nutrition from that standpoint. But in my camp, I believe that sugar is really
more of the enemy. There’s plenty, as I said, of sugar in these
choices here. Other than that, really nothing. So what we know we need to do is, we need
to get off that and try to get ourselves to this side of the table, which is where I eat
these days. So we have slow cooked oats, oatmeal, pumpkin
– rich in vitamins and minerals – this, I put in with the oatmeal. Walnuts. Great source of fat. We’re not scared of fat, but it’s got a great
amount of polyunsaturated fat, okay? So we have a different balance here. Completely on the other side of the equation. The biggest mistake a hard gainer can try
to make in making the changes – even if you’re watching this video right now and saying
“Yeah, I think I need to eat more of what Jeff’s showing over here” – it’s to try
to jump from that to that. Because I tried to do that and that as a mistake. I heard, and read in the magazines that you’re
supposed to eat oatmeal. That’s what all the body builders were eating,
all right? Little did I know, they were eating other
stuff too, and taking other things, and injecting other things. But I was fixated on the oatmeal and I jumped
toward the oatmeal, and I started having this. This was so disgusting to me because I was
used to eating all of that sugar, and this has none in it. 1 gram. It was so distasteful to me that I almost
got turned off completely to the whole idea of eating healthier. But before I did, I did one thing that I think
saved me. That was, I tried to pick something in the
middle. This is oatmeal, too. Okay? It comes in this little package. Jessie eats these every now and then. The thing is, these are – this is the fast
oats. There’s really not as much fiber in this as
there is in this, in the slow cook oats, but beyond that, these are loaded with sugar,
right? So they have the maple kind, the maple brown
sugar, they have – what did you eat? JESSIE: I ate the brown sugar. That’s why they’re so tasty. JEFF: I know. No kidding. So they made that more tasty by putting a
lot of sugar into it, but at least I was still eating oatmeal instead of eating donuts. Instead of eating Froot Loops. So I felt like, to me, it was an upgrade. And it was! But it wasn’t where I needed to get to, but
if I never did this first, then I never would have been able to get to this because what
I did was, I would take two packets of this, and that would be my breakfast. I would have a glass of orange juice, or whatever
else I would eat with that. But then I started to combine one pack of
this and then one serving of this and I was able to tolerate it because I was getting
more and more of a taste for oatmeal in the morning. Then I would take two of these, but I had
to start putting in my own brown sugar. I put a lot to try to make it taste a little
bit better. But then I started to be able to wean that
down because it started to taste a little too sweet to me. Instead, I started to put in bananas, sliced
up banana, which is a source of sweetness that wasn’t as bad as just pounding the brown
sugar. So over time I made better and better choices
to what I have these days. Which, again, is pumpkin mixed with – and
I put this recipe up on our channel here a long time ago – but pumpkin mixed in with
some brown sugar, and cinnamon, and the oats, and the walnuts, and then even a little bit
of whipped cream on top. It’s freaking awesome. But the fact is, I never would have even gotten
here and had a tolerance for this if I didn’t start somewhere in the middle. For a guy like Jessie, we see what he eats. He loves gummy bears. What else do you eat? Potato chips, right? JESSIE: Potato chips, Doritos. JEFF: This is his daytime meal. This is what he’s eating. When he goes home and eat dinner he has a
good dinner? JESSIE: Yeah, a great dinner. I’ve got an Italian mom. Of course. JEFF: Italians mother’s going to make sure
he’s eating at least normal foods, as opposed to all this fast food type stuff, processed
stuff. So he at least gets that part right. A lot of times it’s out of convenience, but
don’t confuse the fact that he’s not taking in enough calories and don’t confuse the
fact that you might not be taking in enough calories. You probably are. You might be taking in a lot. They say “Eat big, get big”. It’s not that. It’s not that. It’s “Eat GOOD, Eat high quality food, get
big”. So if you even take and start making these
swaps you might find that your calories will go down. But because your nutritional value and the
quality which you’re taking in is better, more productive; your body can do more with
it. You’re going to start seeing gains and start
building muscle. JESSIE: Because they’re higher quality calories,
right? JEFF: That’s what I just said. So the fact is, you want to make sure that
quality is dictating your choices, not quantity. As a matter of fact, the quantity will start
taking care of itself. The good news is, you will be able to eat
a lot more of this, provided your stomach is able to accept it. A lot of times your stomach isn’t able to
accept it because you really haven’t been eating lot of fiber, you really haven’t been
eating a lot of protein. So you’ll find that you get full pretty quick
when you start eating the more nutritious foods. So that might take a little time for you to
adapt to, and start eating a little bit more in quantities. But at that point, you could eat a lot and
eat more, in terms of quantity, as long as you’re eating high quality. Now the gains really start coming. So we’re working with Jessie on his nutrition. As I said, that was your last shot, buddy. You want one more bite? JESSIE: Yeah. JEFF: Go ahead. Take another bite. All right. There you go. So we’re working on improving his nutrition
so that over time here, he’s going to be providing much more productive calories for his body
to actually do something with, and that’s going to help us to add the gains to his physique
as we continue to compliment what he’s doing in the gym with what he’s doing in the other
23 hours of the day. All right, guys. If you’re looking for a complete training
program that has a nutrition plan that is forgiving – in other words, it’s not telling
you just to jump into this and eat bland and hate the way your life feels when you’re eating
this stuff. It’s about showing you how to eat better and
making it actually enjoyable and giving you plenty of options to choose from so you actually
like what you’re eating. That’s our X-Factor Meal Plan. It’s in our ATHLEANX training system over
at ATHLEANX.com. In the meantime, whatever you want us to cover
here, especially with Jessie as my guest here, we’ll do that in future videos and make sure
that we answer the questions that you want us to answer. All right. I’ll talk to you soon, guys. See ya. Say ‘bye’, Jessie. JESSIE: See ya, guys.

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