bodybuilding diet and supplement plan

what's up, guys? jeff cavaliere, athleanx.com. i'm going to take you behind the scenes today.we've done it a few times before. one of the questions is, 'jeff, what do youtake for your supplementation? what are you exactly taking from morning until night?' well, i figured, i'll open up my cabinetsfor you, and i'm going to show you why that's important in just a second. we'll come backand point to that. but i actually take my vitamins and i'm goingto tell you where i take them throughout the day and why. and then i have my workout supplementationas well. a lot of you guys will probably have

something that looks somewhat similar to this,and that's a lot of bottles. now, i take a lot of these things for a lotof different reasons some of which are insurance policy because i can tell you guys that even though i eat extremely healthy and admittedly,i am one of the healthiest eaters out there, i still feel there's certain things that i'mnot getting enough of, and if i can take them in supplemental form,they act as an insurance policy for me. now that being said, there's certain things thati don't think, especially when it comes to workout nutrition,that you're going to get the workout benefits from them unless you're supplementing.

you're simply not going to get enough creatinein your diet from eating foods alone especially not on a consistent basis. so, there's certainly some workout ingredientsthat will be much more beneficial to you in supplemental form. but let's start off on this end over here.i kind of have my fatty acids. and again, i take omega-6 fatty acids in the form ofevening primrose oil. and i take my high grade omega-3 fatty acids.now, the omega-6, some guys would say, jeff why would you even bother taking omega-6? we know that in large amounts, omega-6's canactually be inflammatory as opposed to anti-inflammatory.

well, if you had a diet that was the typicaldiet based on high sources of vegetable oil or from highly processed foods using vegetableoil, that might be the case. i don't eat any of that crap. i eat such alow processed-food diet that i don't really have a high amount of omega-6's floating around. and also, omega-6's are highly stored in bodyfat. again, i don't have a lot of body fat as we speak. so, i tend to need a little bit of supplementalomega-6's, and of course i balance that out, because the ratio is very important, withmy omega-3's. and i take 3 a day of the omega-3's and thisis a pharmaceutical grade omega-3. this is

my father's own dr. c's omega-3's fatty acid. these are the ones that we sell at athleanx.com.i sell these because i have more experience with this, as you can imagine, than any inmy life. i've taken this for the last 20 years. myfather is a physician for those of you guys that don't know. he produced a pharmaceutical grade epa/dhaconcentration of omega-3 fatty acids and this is exactly what i take. i believe in it so much obviously that i actuallyeven give it to my dogs. i have it lined up usually right over there next to their foodwhich by the way anybody,

since this is behind the scenes video, who'salways asked about what that vegan formula is there, that is my dog, darla's. she's avegan. go figure. well, that's the idea. again, i recommendto you and my family only the things that i would take myself. so we take the omega-3's. then i have this sort of array of antioxidantsfor a lot of different purposes. i have vitamin c, 1500 milligrams that i take once a day. now, i'm not so concerned again as an antioxidantof taking vitamin c of having too much because it's a water soluble vitamin. you know, whatever i'm not going to use, i'mactually going to eliminate and pee out. so

i'm not so concerned here, but again, insurancepolicy. vitamin e, same thing. a lot of the guys outthere who are watching probably take vitamin c, vitamin e, but again, this is a fat solublevitamin, so you have to be careful that you're notjust taking mega dosages. for me, it's one time a day, 1000 iu's of vitamin e. coq10, another naturally occurring substancein every cell of our body. i take it as insurance policy. it has shown good protective health benefitsfor men, especially cardiac. and then we have my green tea extract which is again kind ofa tweener.

it serves as both an antioxidant, but it alsohas been shown to have an effect on blood sugar stability. and you guys know that even my eating planreally revolves around the importance of blood sugar stability we've talked about it evenfrom intermittent fasting. it's not so much that i don't think that thatpattern of eating can help you in losing fat, but it's not the healthiest eating patternif you want to stabilize our blood sugars which i think over the course of the day,and especially over the long run, is a very important thing to do. so i take that in additionto eating the way i do. and of course the ultimate in the back-upplan, a multivitamin. you know, i think it's

good to take a multivitamin for a lot of the micronutrients that maybe ifyou have some sort of extremism to your diet, you might be missing. finally, from the joint recovery side of things,i developed the mechan-x, and this is our first nsf approved for sport supplement thatwe have now being used by mlb this upcoming seasonbecause joint recover i think is the most overlooked element of recovery when it comesto training that there is. we worry about our muscles, and again, fromdr. c's, this is the muscle side of recovery. i've done a whole blog on it. i'll link itin the video below, ah, in the description

below, that you'll want to read over on our blog,about the benefits of omega-3's as a muscle-recovery agent. but from the joint side of things, we haveto make sure that we have that covered too. and this is my absolute best effort to dothat. and myself, i can totally vouch for it. anybodythat knows my history knows i've had bad shoulder pain as i addressed in the video i think lastweek, and i had bad knee pains. my leg workout suffered for a long periodof time. but as you saw, even the last leg workout that i did, i can substantially lifta lot more weight now.

my knees have never felt better. and i cantotally pin that to me beginning my athleanrx. so, anybody out there that's having jointissues, stop thinking about the fact that it's normal.no pain equals more gain, in my opinion. you can get much more benefits if you're trainingwithout pain. and then it comes to workout nutrition. andwhen it comes to workout nutrition, guys, it's really, really simple. i think you need to keep it simple in thata lot of times you'll see the same sort of array of 100 bottles when it comes to workoutnutrition. creatine, glutamine, branch-chain amino acids,protein powder, whey protein, casein protein,

it doesn't have to be that crazy, guys. when we created the athlean rx supplement** which again the exact same supplements that i take, everything here is exactly whati take. this is my pre-workout. i take it 30 minutesbefore i work out. this is athleanrx 1. the important thing about it is, no crash, nodangerous ingredients, none of the artificial highs that you getby taking some of those ingredients that have since a. been banned. or b. are simply notthe right amounts to be dosing people with. we get the sustained energy without all theextreme highs and lows. this is what makes it so effective and anybody that has takenrx 1 can vouch for that.

for me, muscle recovery starts right afteryou train and we have an athlean-rx2 which is athlean x-lr8. this is our kickstart tothe muscle recovery process. we get the right nutrition in. we delivercreatin in the form of creapoline into your body at the time it needs it most which ifeel is right after you train. and we do so in a complete form. our branchamino acids are in here. our whey protein is in here. everything is in the one formula.it just makes it a lot simpler i think. and then finally probably the most overlookedof all elements is muscle recovery right before you go to bed. if you think that you can just go to bed anda lot of times having the last time ou ate

around 6 or 7 o'clock at night, you're missing such an opportunity to provideyour body with the nutrition it needs while it needs it the most which is when you'rerecovering and repairing muscle. all of your muscle recovery, guys, repairs,90 percent of it occurs while you're sleeping. it's when your muscle regenerates. it's when your muscle restructures itselffrom the damage that you did and hopefully the good damage that you did in your workoutearlier that day, if you're not providing it with the nutritionit needs, then you're missing out on a great opportunity. that's what athlean-rx3.

and i never go to bed a single night withouttaking rx3. so, the idea here guys is giving you a peek into exactly what i take. thisis it. now again it might be a little bit dauntingto some of you guys, or you might have a lot of it covered yourself, but for me it works. and this is the exact sort of step-by-stepapproach that i take and i will tell you one big step. consistency. if you want to get the most out of your supplementation,be consistent above all else. these vitamins that i order here, these vitamins, this brand, this particular brand was introduced to meby my grandmother 25 years ago and i've been

ordering the same kind for 25 years and ilike how i feel. i can just base it on that. i like how i feel.i think i look the way i want to look. i feel good every day. so, i keep taking it. andi stay very, very consistent. like i said, this cabinet up here. these areback ups so that when i run out of these, i can stay consistent. i prepare. so if you want to make sure that you reallyhave your supplementations down, be prepared. get your supplements ahead of time. and make sure you have a steady stock of themso that you are able to keep your results coming and

to keep your consistent approach not justin the gym but obviously here in the kitchen as well. guys, if you found this video helpful, whichi hope you have again you've been asking for it for a long time, make sure you leave yourcomments and your thumb's up below what are you guys thinking? fill in the blanks.what else do you like to take in addition to what i've got here. tell me what you think. why you take it, whyyou think it works for you, and that'll be

bodybuilding diet and supplement plan,a great discussion we can start below. but in the meantime guys hopefully you foundthis helpful. any of these, again, dr.c's

mechan-x, the rx supplements, they're allavailable over at athleanx.com. it's exactly what i take. i'll see you guysback here again real soon.