How to Eat for More Vascularity (VEIN GAINS!)
What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
So today we’re going to talk about vascularity
and how to eat to get vascular.
That’s a key word there – EAT – to get
vascular because as you’re going to see here
in a second, that’s where we’re going to start
and keep this whole conversation revolving
It actually starts first and foremost from
where this actually came from.
A post was made on Instagram and Facebook
last week – and I thank you, those of you
that actually pointed this out to me – I’ll
link it and pin it down below.
This post was by my childhood icon, Sylvester
He had some incredibly complimentary things
to say about me and about ATHLEANX and I have
to say, coming from the person that singlehandedly
influenced me to pursue this career path in
the first place as a very young kid, I can’t
tell you what it means to me.
I’m incredibly humbled by that and I thank
you for leaving those comments, and I thank
those of you who thought enough and knew my
history and connection with him to remind
and post that for me.
Like I said, I’ll put that down below.
In that post which, this is what it looked
like here on Instagram, Sly talked about this
topic of vascularity.
He had gotten to a point where he was so vascular
that he joked about even having veins in his
I think I can relate at times to that concept.
I even have one around my freaking eye socket
here that you guys point out a lot of time
in my videos for me.
Thank you for making me self-conscious, by
So vascularity, as I said before – and I’m
going to tell this to you guys as no BS as
If you’re not committed to lowering your body
fat level to at least 10% then don’t commit
to this idea of you being vascular because
I don’t care what foods you eat, what supplements
you take, what other things you do – even
the training style that you follow – if
you’re not committed to proper nutrition which
puts you in a hypocaloric state, not a big
one which we’ll talk about in a second.
But in a hypocaloric state; you’re not going
to drop body fat.
You’re not going to get down low enough to
be able to start seeing that vascularity.
So what is that goal?
As I said, 10% is a good, rough goal.
Some people could look more vascular than
others at 10% body fat.
A lot of that could even do with your current
state of hydration.
I’m taking about long term what you look like.
You want to get down to that level.
Every percentage point that you can get below
that, you’re starting to look more and more
You’re starting to see them your chest.
You start to see them in your shoulders.
You start to see them in your abs.
As you drop down the amount of vascularity
will significantly increase.
So we talked about being hypocaloric.
How are you going to get there?
In that post that Stallone left he talked
about a point where he was eating about 1500
This is a guy that was filming movies and
was actively on his feet pretty much all day
He didn’t even have [inaudible 0:02:55] training.
He didn’t have enough energy to get through
his workouts because what he was doing was
restricting his calorie well below baseline
in an effort to get ripped even faster and
also focus on eating healthy fats, which is
But fats being more calorically dense than
proteins, or carbohydrates will also quickly
take up the amount of volume that you can
eat in a day.
Because a pad of butter is only that much,
where maybe a plate full of broccoli is about
This is about 414 calories of broccoli.
You can eat more volume when you do that,
therefore maybe stay more satiated by eating
the other foods.
But that’s not how he did it.
So when you start adopting methods of eating
that dramatically alter your ability to remain
consistent with them you’re done.
Forget vascularity because vascularity is
something you need to approach very slowly.
Vascularity is something you need to do over
the course of many, many, many weeks.
You need to stay in that small level of deficit
so you can gradually drop body fat, but still
have the ability to maintain energy to train
Still have the ability to maintain the energy
to train hard enough to build muscle.
Increase your protein intake – as I pointed
out in our other videos before – to be able
to adapt to your needs for staying in a positive
nitrogen balance to be able to still put on
muscle while you’re dropping some body fat.
All this needs to be in place and if you’re
not committed to doing that, as I said, forget
It’s not in the cards for you.
But when you are committed there are some
things you can do.
Within that nutrition, and that healthy eating
style there are foods that are actually niacin
rich that can help in terms of vascularization.
There are foods that are nitrate rich.
I’m talking about plant based nitrates, not
animal based nitrates for the very sake of
the fact that these convert eventually into
nitric oxide, which is what you’ve probably
heard many, many times in terms of supplementation.
Agmatine, citrulline malate, arginine; things
that actually increase that in your body to
increase vascularization, or vasodilation.
That’s all good if the nutrition is already
Those supplementary additions can be great
and that’s why pre-workouts have become so
Why people seek the pump; because they work.
They definitely work, but if you’re looking
for vascularity, if you’re taking these pre-workouts
and you’re buried in 25% body fat you aren’t
going to see anything pop out.
They’re not going to melt away the body fat.
From a training standpoint, can you do anything
from a training standpoint?
You can increase capillary density by doing
higher rep work, longer duration.
That’s all good, but again, that is not going
to have this changing effect on how you actually
look unless the body fat is there.
So it’s not even really worth discussing in
The bottom line here is this: from a realistic
standpoint vascularity is something that is
not for everybody.
If it is something that you’re seeking to
do you can do it.
It must start with nutrition.
It could be helped by supplementation, but
both of them, and all of it must be wrapped
around an expectation that is elongated, in
terms of ‘it’s going to take you some time’.
If you do that and you have an eating plan
that allows you to stay with something consistently
then you’re going to see the results, and
you’re going to see that vascularity.
All right, so we have another – come over
We have somebody that – look at the vascularity
It actually brings up one other point.
He’s actually getting the Cavaliere vascularity
Nice job, Jessie.
The fact is, Jessie’s a thin person.
So if you’re out there and you’re already
lean, vascularity is probably not a problem
As you put on more muscle it’s going to become
even easier for you to remain vascular because
your metabolic rate will go up with the more
active tissue of muscle actually burning through
So it’s not going to be your problem.
He needs to eat more calories to be able to
support his muscle growth.
He doesn’t need to be hypocaloric, but if
you’re somebody that knows that you’re overweight
and need to lose body fat, start with nutrition,
stick with nutrition, get it locked in, then
start looking for other things from there.
Lastly you guys, one more time, I want to
thank you out there who brought the post to
Sylvester Stallone, I want to thank you for
Not just me, but many, many others to this
day with everything you’ve done and how you
stay committed to the goal.
At 70 years old, still doing it.
Looks better than me.
I swear to God.
So again, guys, if you’re looking for a program
that leads you to the proper nutrition, expectations,
and the right training and does it in a no
BS way; head to ATHLEANX.com.
Let me know what else you want me to cover
here in future videos and I’ll do my best
to do that for you guys.
I’m glad to make the videos that you want
me to cover here.
All right, I’ll see you soon.