What’s up guys? Jeff Cavaliere, ATHLEANX. COM. Today’s going to be a little bit of a rantvideo. But you know what comes with a rant,The Truth!And today the Truth about getting Abs is alwaysgoing to reside around your nutrition. But the fact is, many people will complicatethe nutrition unnecessarily along the way. Whether it be consciously or whether it bea subconscious thing. Because we want to have something stand inthe way of actually doing what we know weneed to do to get Abs. Well we don’t need to do that. I’m going to simplify today a 5 step planfor you on how to get your Abs to start showing,regardless of what you look like now. Because I can tell you this, when I startedthis very same 5 step plan that I’m goingto share with you here today, I didn’t haveAbs. And I had nothing of what you might see heretoday. But I do know this works. Because I did usethis myself and I know that the simplicitybehind this is the key. Because if you can’t do something consistentlyforget about this long term effectivenessand that’s what we have to fix, ok. Ok, step one, are you ready for it?Cut The Crap!!And I mean this two different ways guys. Number one, Cut the Crap, start being honestwith yourself about the foods that you knowyou shouldn’t be eating. If you have this idea about wanting to chasea 6 Pack, which we will put up here as theend goal. We know that it’s not something that everybodyhas. It requires effort, it requires dedication. Then there are things along the way that you’regoing to have to sacrifice. And for you to pretend that you don’t knowwhat the Crap is in your diet that you needto cut out, that’s just lying to yourself. So I know that it’s probably not the answeryou WANT to hear but it’s the answer thatyou NEED to hear. And that is, you need to start right awayby cutting the Crap out of your diet. And I can tell you first and foremost, speakingfrom experience, I was the absolute worsteater on the planet. I used to have fast food all the time, everydinner, pretty much. I used to eat Entenmann’s, I’ve talked aboutthis before, every morning for breakfast,Dunkin Donuts for breakfast. I used to bring Hostess cupcakes, Ding Dongs,Ring Dings, Snowballs, that was my lunch,Otis Spunkmeyer cookies. I’m plugging a lot of brands here but unfortunatelyI don’t support them anymore because I don’teat any of their Crap. So I got rid of it. But you have to do that right now, whetherit’s excess alcohol, you’ve got to make sure,if you have to question whether it’s excess,it’s probably excess. You want to make sure that you get those thingsout of your diet as soon as you possibly can. Because you’re only fooling yourself and lyingto yourself the longer you keep them in there,thinking that you’re going to be able to keepthem in your diet long term,I’m saying long term and still be able tohave the 6 Pack that you want. Ok now that the Crap is out of your diet,the second phase here is one that actuallymight shock you. Because it’s counterintuitive to what a lotof the keyboard scientists will tell you outthere on youTube. And that is you actually should be EatingMore Often. You see if you Eat More Often there’s threethings will happen that actually allow youto start seeing that 6 Pack a little faster. Number one it’s a habitual thing, it’s habitforming. It’s teaching you to look at nutrition asfuel instead of looking at nutrition as areward for being a good boy when you werea kid. Alright you did something good, mommy gaveyou a chocolate sundae. Well that’s not going to happen here anymoreguys. You’ve got to start looking at food as thefuel to get you through the day at your peakperformance. Like an Athlete would view their food. Ifwe can get to that point, we’re one thirdof the way. The next thing that happens is, we want tostabilize our blood sugar by eating more frequently. Now forget about the implications of whetherwe eat our 42 grams of protein in the morningor we divide it in 21 grams at breakfast and21 grams at lunch, and stuff, about how anabolicor not that is. Guys it’s probably not going to matter allthat much at all. There’s studies that showthat. I’m not talking about that, I’m talking aboutthe implications on blood sugar stabilityand how that makes you feel,and feel more energetic throughout the entireday by having a steady blood sugar as opposedto succumbing to the peaks and the valleys. The third thing that happens when we eat moreoften is we actually then are more able tocontrol our portion sizes. Because if you’re supposed to eat every 2and a half to 3 hours what winds up happeningis you might not be hungry enough to overeat,or crave or indulge in something you mightnot necessarily want to later in the day,because you’ve controlled your hunger throughoutthe day. So it’s for all the reasons that you neverare told about. It’s for all the reasons that aren’t in thescientific journals but it’s for the reasonsthat we actually get it to work when we doit long term. Ok now we’re going to move on the phase three. You Cut the Crap out, you’re Eating More Often,and now it’s the one that kind of trips peopleup the most because they don’t know they’redoing it. You’ve got to go back and take a second passthrough that diet and start eating less ofthe less obvious stuff that’s not so goodfor youand replace it with more of the stuff thatyou know is good for you. What I mean by that is, I’ll bring you backto my experience, when I was eating and tryingto transition myself to eating better, awayfrom all that junk food that I was eating,I started to eat chicken more often. I startedto eat oatmeal more often because I was readingthat these were the things that I should beeatingand I started drinking juice because I knewit was healthier than maybe some of the sodathat I was drinking in the morning. Ok, that’s improvement but it’s not whereyou need to be if you truly want to get your6 Pack to show and to show throughout theyear, 365 days a year. So, what you need to do is start looking atthose choices again, could I make them better. And in terms of chicken, yeah I was eatingchicken but I was still eating chicken tendersand chicken mcnuggets and all kinds of vatfried chicken. Just because you’re eating chicken doesn’tnecessarily mean that you’re eating the rightkind of chicken. So I educated myself that there are betterways and healthier ways to eat chicken andprepare it which is what I started to do,and I started to immediately see differencesin gains by doing so, so I was encouragedby it. The next thing I did again, with oatmeal,I started to change the way I prepare my oatmeal. It was easy enough to make the change. And then use the Quaker Oats that came outof the packs and say I think I’m doing a goodthing, but I felt like it was candy at thesame time. Because I’m eating all that extra sugar, allthat extra salt that’s in those prepared,along with the additives,that’s in those little prepared packets, untilI made the change to go to Whole Grain SlowCooked Oats. Those are much healthier foryou. And again, when I made that switch, I couldsee the immediate differences in gains inmy physique as I was making them. So I was encouraged to continue to do themand it wasn’t bad. I loved what I was eating. It wasn’t like I went from eating somethingI liked to something I didn’t, I’d alreadymade that change. And I was now used to it and making more improvementsalong the way. Same thing with juice. Guys at some pointtrust me, at some point, get rid of your sippycup, stop drinking juice and start drinkingmore water. When you’re a kid, it’s ok. When you get tobe an adult, I don’t think juice is the bestthing in the world for you. And it’s not even because it tends to be loadedwith sugar. What happens here guys is we tend to drinkthings in place of what we know we shouldbe drinking more of, and that’s Water. And there’s no way to replace the water thatyou need in your diet. Especially if you’re trying to develop a completephysique. Your muscles thrive on water and everythingyou drink in place of that is not a substitutionfor it. It’s something exactly that, drinking in place. So get rid of the juice, start making moreimprovements and refinements on that secondgo-through in your dietand I promise you, you’ll start to see a lotmore improvements, this is where you see themost. But this is where people tend to need themost help because they may not realize someof the things that they’re still eating thataren’t so great for them. Ok so you Cut out the Crap, you’re EatingMore Often, you took a second pass throughthat diet to get rid of the less obvious thingsthat are causing a problem,and now you’re going to do something that’sprobably again, going to blow your mind alittle bit,and that is you’re going to start eating MoreOf the Good Foods. See you don’t want to be confusing yourselfhere guys with your pursuit of Abs of justgetting Abs. Because you see even Christian Bale on theMachinist here had Abs but it doesn’t meanthat he looked good. If you want to look good and build muscleat the same time, you’re going to have tosupport that new muscle growth along the way. So the goal here is not just to get Abs butto get Abs along with building lean muscle. In order to do that, you’re going to haveto eat. But we want to make sure that, there’s a sequencewe’re following here, because you have tohad already gotten out those bad foods fromyour diet. You have to have already abandoned those cheatdays and those childlike needs for rewardsof hot fudge sundaes because you show up atwork on time. You’ve already gotten rid of that. You’ve gone through the second pass-throughand made sure you’ve gotten rid of those onesthat are a little bit more deceptively underminingyour ability to get your Abs. So now if you’re locked in on the foods you’reeating and you’re really doing a good jobon selecting the proper nutrition to fuelyour body,well now you want to feed your body and especiallyif you’re training hard, you want to feedyour body more. Because that’s the only way you’re going tosupport your new muscle growth. One of the big things that happens a lot oftimes, when guys go and they make these kindsof radical changes to their eating style,is they’re getting in a lot fewer caloriesthan they’re used to because the foods theyswapped out were either loaded in fat or loadedin sugar or loaded in lots of extra calories,so now they’re finding themselves to be veryvery hyper caloric, enough to get Abs butnot enough to support that new muscle growth. So you want to make sure that you are supportingit by eating more of these good foods thatnow exist in your diet primarily. And that brings us to our fifth and finalphase here, which is to Supplement for Consistency. Guys here we say it all the time, that consistencyhere is the key to looking good. Not just for a few days but to looking goodfor a lifetime. I try to stand in front of you here, 365 daysa year now for the last 6 years and not justlook good but look better each time I stepout. At least that’s the goal I have in mind. And what I do is I practice what I preach. And by doing so, I utilize my supplementationhere as a very key part of me staying consistentwith my meals. Because I know that we have to have a highfocus on the quality of our nutrition. Everything we just built up to, to this fifthand final phase, but nutrition can sometimesbe difficult to stay consistent with. You guys know the challenges. I myself knowthe challenges. I travel a lot for my job. I may not be withinaccess to all the proper nutrition that Ineed at any given notice. But if I have my supplements and I have mysupplementation available, I know that I canget what my body needs right then and there,in a very convenient, travel friendly way. So I do that. But it doesn’t have to be where you’re runningaround on the road, it’s just something thatyou can take with you that you know you’redelivering the proper nutrients,you’re getting protein to your muscles, youhave everything your body needs and you’regetting it in a way that’s very very, likeI said, convenient and easy to do and easyto follow. At least less stress than to have to focuson getting all these meals throughout theday to follow the recommendations that I’vebeen giving you. We also have the added benefit of supplementationproviding us with the ability to take ourbodies to the next level by delivering thingslike Creatine. Which we know is a highly researched supplement,ergogenic supplement that we know the benefitsare proven. But we can’t get it through food alone guys,we’ve talked about this many many times before. Those that argue that you can get it froma steak, that’s steak every single day. Do you think that you’re going to eat steak,first of all you might not have the budgetfor steak every single day. And your heart may not like the fact thatyou’re going to eat steak every single day. What you want to do is get the benefits ofCreatine without having to have steak everysingle day. And the only way you’re going to be able todo that is by taking in the proper supplementation. So there’s two big reasons why you want todo it. But remember, focus on it when you need tofocus on it. If you’re sitting there at 30-40% body fat,forget about the supplements at this point. And forget about my supplements. I tell youthat honestly all the time. It won’t matter,at that point it won’t matter. It’s like throwing a deck chair off the Titanic. If you want to make a difference, do the thingsyou know you need to do now. Start with step one, get rid of that Crap. That’s the biggest thing. You know what itis. If you don’t know what it is, I’d be shocked. You really probably know what you need tostart doing. It’s just that we feel like the need thatwe have to continue to reward ourselves withthe things that make us happy. And a lot oftimes food makes us happy. But there’s a lot of other ways to be happytoo guys. Looking in the mirror and loving what yousee and liking what is looking back at you,that can make you happy too, I promise you. And feeling energetic and being able to goout with your wife and feel good standingnext to her. Or being able to take your kids out and notfeel like the Dad that has no energy to beable to do something with them, that can makeyou feel great too. And it can be far more rewarding than thatpiece of chocolate cake or whatever it isthat’s tempting you at the moment. So start getting yourself in line here, followthis 5 simple step plan please. If you do one thing for me, don’t get deterredby the simplicity of this plan. Don’t say, oh I couldn’t wait for him to finallygive me the macros that I needed to get myAbs in proper shape. “&#@%” the macros guys. Honestly if I haveto hear that one more time, I’m going to puke. We don’t need, macros are not solving yourproblems here. You know what you’re problems are. You’veidentified what they are and you’ve got tostart implementing them. And I’m not trying to be a tough ass here. I’m trying to be the real, the real help thatyou need. The one guy that will come up here and willtell you that this is what you truly needto do. It’s not as hard as it seems but you haveto have the dedication and the desire to startmaking that change, alright. Guys, I hope you found this helpful, again,this is a real plan and this will really workand I know it really works because I reallydid it myself. And it took some time but changes, minor asthey may be, over time lead to consistencythat lead to your ability to look good allyear round. If you guys are looking for help along theway with a meal plan, head to ATHLEANX. COM,get our ATHLEANX Training System. I lay it all out for you, meal by meal. And if you’re looking for the supplementation,if you’re at the level, to help you remainconsistent by delivering proper nutritionto you every single day, day in and day out,that’s our RX Supplement Line, you can findthat at ATHLEANX. COM as well. Guys, I’ll be back here again in just a fewdays. I hope you enjoyed the video and again sorryfor the rant, if I got a little bit off topichere but I think it’s really really important. I’ll see ya.