What’s up, guys?Jeff Cavaliere, ATHLEANX. com. Today we’re going to talk about nutritionand hopefully simplify nutrition because Iknow how difficult it can be for many. This is the part that trips up a lot of people,regardless of how consistent you can be withyour workouts. The fact is, when it comes to nutrition, Ithink we spend a lot of time doing thingswe don’t necessarily need to do. They don’t just overcomplicate the process,but they make it more monotonous and morelikely to be abandoned. One of those things is counting calories. I don’t think you have to spend all yourtime putting in your data into apps and measuringand counting when there’s a way we can dothis visually, which is a lot easier. And at least a lot more likely to be adoptedfor the long term and be done consistently. That is an approach I want to share with youbecause I do the same thing. It involves a couple of clocks. That is, we look at two, key positions onthe clock. 9:00 right here – by the way, this has nothingto do with the specific time you’re supposedto be eating. Remember the 9:00 position here, and 9:20. If you can remember those two positions, you’rewell on your way to making your life a hellof a lot easier. Why is that? because we take that same thingand apply it to the plate you’re going toeat from. You think visually, in your head, and youdon’t have to draw this. You can visually think this. 9:00 and 9:20. We’ve basically divided up our plate. Remember, when we’re talking about any typeof approach to try and lose weight, you’remanipulating calories in some way. This is an attempt to manipulate some portionsizes via this visual approach that’s so muchsimpler than having to measure things out. You’re going to see it in action here. We take the largest portion of these threeareas here, and this is where we want to putour fibrous carbohydrates. To simplify this, I’m going to make a wholelist of the fibrous carbohydrates, the morepopular fibrous carbohydrate sources and choiceson our website, making it available at thelink below this video in the description. It’s ATHLEANX. com/carbs. We’re talking about the vegetables over here. We have our fibrous carbohydrates. In the second largest portion of your plate,I want you to put your protein. I don’t care if you are following a veganor vegetarian diet. If that’s your plan there, your protein wouldbe different choices here. You might have tofu, or lentils, or quinoa. There are different choices, but it doesn’tnegate the fact that this is going to work. While we’re on that line of thought, you’regoing to find some carbohydrates on this plate– I know there are a lot of people thatdon’t’ want to include carbohydrates inwhat they eat. They want to do it in a very low amount ifthey’re following a ketogenic diet plan. Guys, I don’t have a problem if your dietplan is something you can follow consistently. If that’s not happening here, you might wantto open your eyes to a different approach. If you’re able to stick to something longterm, that’s all that matters to me. Finding a long-term solution. I happen to think that as a hard trainingathlete, carbohydrates are a very importantthing to my life to maintain my performance. So, I include them in what I eat. Again, if you include it in yours, you’regoing to find this really helpful. If not, you don’t have to watch the restof this. But the remaining portion of the plate iswhere I put my starchy carbohydrates. These are your rices, and pastas, and potatoes. What is different about this?A lot of times what people do is tend to havea plate that looks like this instead. Starchy carbohydrates all over the plate. Big, starchy carbohydrates. Lots of pasta and maybe they throw some chickenon top, maybe some vegetables sprinkled in. That’s a much different looking plate thanwhat I just laid out. The problem is that I have some issues withcarbohydrates. Want to know what they are?Two of them. Number one: they’re the most satisfying. Number two: they’re the least satiating. That’s a deadly combination because when somethingis incredibly satisfying – we tend to likeour carbohydrates more than any other element,when it comes to eating our food. They’re the most satisfying. But they’re also the type you could eat alot, and a lot, and a lot, and a lot of beforeyou feel satiated, or full. That’s a double whammy. So, if you do what is said here, and we dothis division of the plate – protein, fibrous,and starchy – then what we’ve done is controlleda lot of what our intake is going to be. What we want to do is not just look at ourplate from above – top down – we alsohave to get more attuned to what’s happeningto our plate when we look at it from overhere. Just because you’re dividing the plate upthe way I’m showing you here, it doesn’t giveyou license to mound this food all the wayout in 3D, right into your living room. You want to have some responsibility. I’m going to show you how I do this and applythis to myself. But when you do this, you’re controlling itbecause we know that the most caloricallydense foods that will ever be on your plateare going to be here in the starchy carbohydrates. So, you’re talking about wanting to eat moreof the most calorically dense foods. That is where people trip up with carbohydrates. It’s not that there’s something wrong withthe carbohydrates themselves, necessarily. It’s the fact that people tend to eat themin excess, a lot. So, if we can occupy more space with fibrouscarbohydrates, which are far less caloricallydense, and then occupy a good amount of spacewith our protein, which doesn’t tend to bethat satisfying, believe it or not. Protein foods, if I gave you the option toeat 10 chicken breasts you probably wouldn’treally want to take me up on it. It’s not that appetizing. But it does serve a very important role inour nutrition plan, especially as hard trainingathletes at the same time, it does fill youup and provide a large portion of this platethat’s not starchy carbohydrates based. So, you can see where we’re going here. So, if you do this, I promise you’re not goingto have worry so much about the minutia. If you just give this a try and adopt thisover the course of a week, I bet you’ll startto see some results and the simplificationof the process is going to make it somethingyou can stick to. If you want to reinforce it with some caloriecounting, I’m not telling you that you can’tdo that. But I do think the longer you stay hookedto those apps, and the longer you stay hookedto the whole process of doing that you’rebecoming a slave to the entire process, whenyou don’t have to be. I have not counted a calorie in 30 years. 20 or 30 years. I’m not a slave to the process. I know what I’m putting in my body, visually,just by looking at this and following thesame guidelines. So, while we’re on that point, what does myplate look like?This is what my plate looks like. You’re going to see one stark difference here. On my plate, you can see from the mounding,I have that under control. I’m not building this thing up like a tower. Like this. Instead, what I’ve done differently is changedthe proportions of my fibrous and starchycarbohydrates. For me, again, as a hard training athlete,what I do is, I find that my body respondsmuch better to the starchy carbohydrates,to fuel my workouts. To fuel my muscles, to make me look better,and perform better. So, what I do is, I make this the starchyportion. This is still my protein, and this is my fibrouscarbohydrates. You can see on my plate here; on this particularnight I had my edamame for my fibrous carbohydrates. I had two portions of the starchy carbohydratesand I had my beloved sweet potatoes, secondonly to carrot cake, believe it or not. I do like them a lot. That’s the key, guys. You do have to like what you’re eating. This is not about picking choices here thatyou don’t like. You’ll never be able to stick to anythingif you’re doing that. You need to find foods that you like thatfit in this equation. But I have my pasta portion and I have mysweet potatoes that occupy twice as much space. Again, this works for me. I’ve been lean now for a long period of time. This is how I eat. If this didn’t work for you, if you triedthis and it wasn’t working for you, the firstthing you’d do is switch these up to go toa smaller portion. Which is what I recommended at the beginningof the video, for those looking to lose weight. But I wouldn’t sacrifice my protein portionover here. So, guys, I hope that you can at least trythis. It’s a very simplified approach, I get it. But a lot of times, simple is what works. Simple is what gets adopted long term anddietary consistency revolves around simplicity. This is something I want you guys to try. If you’re looking for a step by step plan,we include our nutrition plan with all ourprograms – the X-Factor Meal Plan – andI’ll not only show you some of these strategies,but I’ll give you more of the lists of foodsto do it. Guys, as I mentioned, if you want to finda list of the carbohydrates, we have themover at ATHLEANX. com/carbs. I’ve put together a free list of the fibrousand starchy options so you can peruse thoseand see what fits your tastes the best, soyou can fill out your plate better. In the meantime, if you’ve found the videohelpful make sure to leave your comments andthumbs up below. Let me know what else you want me to coverand I’ll do my best to do that for you. If you haven’t already done so, make sureyou click ‘subscribe’ and turn on your notifications,so you never miss a video when we put oneout. All right, guys. I’ll see you soon.