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

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

JEFF: What’s up, guys? Jeff Cavaliere, 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 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.

100 Replies to “Muscle Building Diet Mistake (EAT BIG | GET BIG!)

  1. If you don.t like the oats with milk add a little spoon of nesquick , it willy taste better

  2. Incremental adjustments is a smart way to go. Changing 57 things in your life all at once is tough….and once you slip up, you say screw it and completely blow your diet up. This is way smarter way to get there.

  3. Lmfao the table they’re using being a bench is funny at one point he even said on this side of the table

  4. Hi long time listener, first time commentator, but seriously I'm 45, 220 and 33% body fat… what do you recommend I should start doing, thank you for your time.

  5. My biggest challenge is eating 2800-3000 healthy calories everyday. I just can’t build the appetite to keep shoveling in the food. Two years working out 5-6 days a week and I know my results would be vastly better if I could.

  6. This is the best video I've seen about nutrition for fitness! I'm a lady and can vouch for this mentality helping me gain muscle and lose weight too! Baby steps 😄

  7. Real problem im having is the sheer quantity of food I need to eat to build muscle…i have always eaten v healthy, barely eat anh sugar, v little alcohol, v little coffee…but according to myfitnesspal im still like 500 calories off of my goal of 2500.

  8. Unfortunately, most of us learn terrible eating habits as kids. When parents don't know much (if anything) about nutrition and they simply pass on their own poor eating choices to their kids, is it any wonder it's a problem. The "guidelines" are also a big issue. When I was young, the food pyramid became the dominant paradigm. Fortunately I was/am active, but for those who are mostly sedentary or un-athletic, the food pyramid is a recipe for obesity. Combine that with the explosion of junk/processed food and we are where we're at. Until there is significant pushback against agri-business, we are going to continue to struggle with food problems in this country.

  9. I add enough fruit and very low sugar granola that every bite of oatmeal has enough fruit to mask the bland oatmeal taste. I pig out on it every morning. This morning I ate 1 cup of oatmeal, 1/3 a cup of granola, a banana, a half cup of strawberries, and 1/2 cup of blueberries, all cut up in a bowl and equalling up to around 600 calories and feel amazing all morning. I'm full and have lots of energy. Best part is I'm not running to the snack machine 2 hours later because I still feel full hours later. I change up the fruits in it regularly to mix up the taste as well as adding some other things to it. You can add cocoa powder or cinnamon or lots of other stuff with very low sugar to mix it up. May not be perfect but I try to keep my sugar intake at any meal below 10 grams and usually come in well below that, and try to stay below 30 grams a day, once again usually well below.

  10. I have a question I have watched a thousand videos and googled it a Thousand times with out finding an answer if I eat let’s just say 3500 calories worth of healthy foods a day can I lose fat, everything says eat more gain more but I am trying to burn fat and gain muscle. Any help would be great

  11. My breakfast 3-4 times each week

    Cream of Wheat or Oatmeal
    1. 2 tbls of Barlean's (ground coconut, flax and chia)
    2. 1 tbls of Extra virgin olive oil
    3. 1 tbls of Avocado oil
    4. 1 tbls of Grape seed oil
    5. 1 tbls of Organic coconut oil
    6. 1/2 tsp of Celon cinnamon
    7. 1 tbls of Raw honey

  12. In 2019 Jesse doesn't look like he's bulked up at all, with all the benefit of 3 years working out with Athlean-X.
    I have to wonder about the advice here, even though it matches a lot of other seemingly good advice. Are us hard gainers doomed? Is testosterone the limiting factor? I notice that this is never touched on, and it is all important at building muscle.

  13. I was a massive junk food addict. One thing that helped me get in good nutrients was shakes. I'd have Greek yogurt, berries, milk and some honey or whatever and I'd mix it up. Not super food but it gave me some fibre every day and alot of micro nutrients.

  14. Been eating right for 2 weeks now, I sit there sometimes and think like man downing a whole box of cheezits while drunk sounds really tasting but then I remember where did that get me? Sober as well. Gunna keep improving.

  15. Why'd the take one bite of the donut look like a younger kid being pressured into trying a cigarette or something by an older or 'cooler' kid. Made me laugh oh and playing on 1.5x as always

  16. I always prefer savory oatmeal over sweet. Cook oatmeal with chicken/beef broth, serve with seasoned meatballs and roasted veggie. Divine.

  17. Awesome info! I've started doing two packs of unflavored instant oatmeal+2 spoons of peanut butter+half or full scoop of unflavored protein powder. Feels like a great breakfast to me and is very filling.

  18. Recently changed my breakfast from cereal to Quaker Oats. I have been feeling so much better in the morning. Thanks Jeff

  19. What you need to do is program your brain to the truth. Everything on the right hand side… is scooping spoonfuls of fat into your mouth and onto your belly and thighs. Fat.

  20. Is it just me or does anyone else get really jealous of those benches? That extra lower back support is literally worth every single penny 😬😲😲😲

  21. Love this advice. When I was 280 I went lateral to just break the habit. Was addicted to McDonalds, no other fast food. Switched to Wendy’s, and it helped break my rhythm. Loved snickers, switched to natures valley gooey nut bar things, equally bad but different. Then started to make those small incremental changes and it was the only thing that ever worked for me. Great great guidance to pick the middle option.

  22. Did Jeff just say that calories don’t matter but it’s about the quality of food that matters?

    If calories in calories out is all that matters then would quality matter?

    Habits of an addiction seen at 2:15

  23. Breakfast this morning consisted of Brie cheese and homemade cured dried pork loin. I can make my own blood glucose … I am a do it myself kind of person!

  24. It takes money to eat proper. Most people can't afford to get or buy a week's worth of "good fish, or chicken". The average guy has to get by on what they can afford. All you can do is try to eat as healthy as you can..

  25. I soak Steel cut oats with Almond milk bananas, blueberries, and strawberries overnight. I’m gonna add some pumpkin in now.

  26. You cook oatmeal with minimum amount of water by microwave. After microwave cook done, mix and stir cooked oatmeal with ketchup very well. Then you'll have something worthwhile to eat. Believe me.

  27. When it comes to sugar cinnamon spice is the lowest sugar kind. Also mixing quick oatmeal with plain whole milk yogurt and some fruit, best ever. I love it.

  28. My strength and muscles didn’t grow shit until I fixed my diet spent years making almost no difference until it was sorted, I quit lifting several times before I put it together.

  29. I used to be a high level athlete NCAA Division 1. I stopped after having children and getting a lab job and since then my eating been terrible my work out consistency has been terrible and your videos have really bwen intrumental in getting mw back.

  30. Dude I did exactly the same thing with my oatmeal , except I do mix it with raisins and my protein shake with it …funny… good stuff though

  31. I LOVE your channel!! All about hard work, and you don't talk about carbs like they've evil. I'm going to your website to find a workable nutrition plan. Keto makes me sick.

  32. Steel cut oates, granola, whole milk, almonds and strawberry/blueberry/banana. Hadn't had breakfast in years and now I never go without it

  33. No way is that Jesse! I am a recent subscriber and see how is now not what he used to be. The confidence in him on camera is massively different.

  34. I would eat like that n it fucked me up now I'm diabetic lol but I dont let it stop me I just changed my foods n I'm bulking n looking healthy n feeling so much better now

  35. Here what i eat in the morning and kinda like it … So i get oats put it in a bowl put some fruit in it(banana and some berries for me) and just put milk in it and let the oat expand for like 30 mins real good , i heard from my friend that he puts a banana and come cocoa powder in it … And ofc never put sugar in it lol

  36. Love this Jeff and Jessy. I started my weight gain journey at around 69kg and have always focused on quality rather than quantity (even though eventually I did get to eating a lot) and I now sit around 100kg and lean. I try and tell people this and they don't believe me lol

  37. I was just watching one of your videos the other day where you said that as a teenager you were scared to death of fats. You weren't eating anything with any fats in it. What the hell?

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