SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS
In case you didn’t know, there are 17 food I eat every single day for 6 pack abs and to make sure that I stay lean all year round. In this video, I am going to cover the foods that are included in my diet every single day that help me to stay lean and have six pack abs, as well as some of the reasons why I choose to include them, other than the fact that they taste good.
The first food on my list comes with breakfast and it is egg whites. Some of the major benefits of including egg whites in my muscle building diet is that the 6 egg whites I have each morning contains 24 grams of protein. The egg whites are a great lower calorie breakfast option that contain less fat than other common breakfast proteins such as sausage or bacon.
Sticking with breakfast, one of the staples of my diet and food that I eat every single day is oatmeal. Not only is it rich in complex carbohydrates to keep me fueled throughout the day, but it is high in fiber to help regulate cholesterol as well it contains magnesium to help alleviate muscle cramps due to my workouts. Add in the fact that there oatmeal contains 0 grams of sugar, and we are off to a good start.
I include skim milk in my daily diet plan as well. Not only do I drink a glass of it with breakfast, but I use it with my oatmeal and protein shake that I have alter in the day. I find that the low fat option is a better choice on a calorie-controlled diet than whole milk, simply because of how much I consume in a day. I also opt for a fortified version with the addition of vitamins A and D.
A food that I eat every single day is actually cinnamon. Not only is it loaded with antioxidants, but it has anti-inflammatory properties and has also been shown to improve insulin sensitivity. This is extremely beneficial to someone focused on building muscle and staying lean in the process.
Greek yogurt is another staple of my diet, having it at lunch every single day. Not only is it high in protein, calcium and vitamins - greek yogurt is know to improve gut health thanks to the presence of probiotics. While rich in protein, some will boast that greek yogurt contains all essential amino acids, but the way I make those proteins complete is by adding some chia or pumpkin seeds to it. This helps to boost the muscle building properties of the food itself.
I have gone on record stating that I have a perpetual sweet tooth, but there is a way that I keep it in check; I eat frozen yogurt every day. In order to keep on a diet to build muscle and stay lean, avoiding high calorie, high fat sugary sweets, I indulge in a low calorie dessert that I think tastes delicious. I think it is important to be able to find options that can curb your sweet tooth, as long as it isn't compromising your goals.
Something you will find on my plate every single day is a lean protein. When it comes to building muscle and having a six pack, protein is going to be one of the most important parts of your diet and it is certainly something that I will never overlook. I opt for chicken, fish, and lean red meat to satiate my protein needs with each meal have 30-50 grams of protein per serving. Not only that, but they can be prepared in so many ways to make sure you enjoy your meal every single time.
One food that I eat every single day and that I likely couldn't live without is pasta. I am a big believer that carbohydrates are staple for any muscle building nutrition plan that has any sort of longevity to it. I truly think that deprivation based diets are destined to fail where a healthy eating plan has you indulge responsibly. Pasta not only tastes good, but is a great glycogen replenisher to support hard training. So, if I can recommend that you eat pasta, I would say go for it, just don't overdo it because it can definitely lead to weight gain if you don't pay attention to how much you are eating.
Cruciferous vegetables are an important inclusion in my daily eating plan with quite a few benefits. Not only do they contain sulforaphane which cancels out free radicals to help prevent early aging, but they are also shown to decrease myostatin activity to unlock new muscle growth. Add in their powerful anti-inflammatory properties and you will see just why I make sure to include these vegetables in my daily diet plan.
Be sure to watch the rest of the video to see the other foods I eat every single day and why I include them in my diet plan to build muscle and stay lean.
If you are looking for a day-by-day meal plan to go along with your workouts, they are included with every workout program I designed that can be found at the ATHLEAN-X website via the link below.
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SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS
THE ATHLEAN-X CREATOR JEFF CAVALIERE
Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
TRAINING AND EDUCATION
Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.
PUTTING THE SCIENCE BACK IN STRENGTH
In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.
OUTSIDE THE WEIGHT ROOM WALLS
Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)
Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.
ATHLEAN IN EVERYONE
Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.
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