Jeff Cavaliere Meal Plan and Workout (1 FULL DAY!)
What’s up guys? Jeff Cavaliere , ATHLEANX.COM.
So we’re approaching our 1 millionth subscriber
here on youTube and for that I want to stop
and thank all of you
who subscribe to my channel, who support what
I do and who consistently watch the videos
that I put out.
As a way of paying that back, you guys have
asked me for a long time now.
Jeff, let us see a day in your life. Let us
see what it is what you go through from a
What your nutrition looks like, what your
workout looks like and even what your business
And what I wanted to do was, do exactly that.
Show you guys how it all starts and what it
looks like from a day to day for me.
And it’s pretty much to same a lot of the
times for me, I like to have a routine and
And I think it’s a very important thing for
those that want to try to get to a certain
Be very focused, have a schedule, try to stick
to it as much as you can.
For me, it all starts Breakfast at 8:30 in
I get up at about 8, I’m not the earliest
riser in the world but you’ll see why that
is as this day plays out.
And for me again, I’ve showed a lot of different
meals that I like to eat.
My favorite one, we’ve covered on this channel
before, Pumpkin Oatmeal, Scrambled Eggs and
Salsa, some Skim Milk, Kiwi Slices.
There’s no fear of carbohydrates here guys,
I actually enjoy eating carbohydrates.
I eat Protein, I get everything I need here
in the morning to get me to feel the way I
need to get my day started.
This is just one representative example.
And it’s off to Business. AX Business.
Guys it’s obviously a lot to do, beyond just
the videos that we put out here, to get ATHLEANX
to represent the ideal that I want it to.
To be the Best in Fitness. Not just an OK,
remember I said don’t want to be ever be average
and the same thing holds through in our business.
I don’t want to be average, I want to be the
Best and I want our business to represent
And I get to work on that and I start working
early and I keep that going.
Around mid morning I’m still working but I
take a break to have a snack.
And for me, this is a typical day for yesterday,
I had an RX2 Shake with Bananas and Strawberries.
So RX2 is our post workout but on days that
I know I’m going to be super busy, especially
days that I’m going to be training, which
you’ll see later on,
I’ll have an RX2 Shake, it’s a perfect snack
for me. It’s easy for me to make in the morning
and take with me so I’m ready to go
and I have no concerns about my nutrition
at that point, which a lot of people can trip
up usually in that mid morning.
And it’s on the Conference Calls, Distance
Coaching and Training.
So here the work shifts a little bit, so now
I’ve got to be focused a little bit.
Whether I have a Conference Call as a consultant
for a team or whether I have to consult with
one of my Athletes who doesn’t live in the
This is when I try to do that. It’s my Distance
So we’ll try to catch up on a program, go
over what it is that I want them to do for
that given week or the next phase and period
Just to check in. I have to make sure that
I’m on top of what my Athletes are doing or
I feel like, not only do I lose a little bit
but it’s very very easy, even for guys that
are being paid to do this for a living for
them to slip out of their schedule as well.
So it’s my job as a Coach to rein them in
and make sure they’re on track.
Then Lunch, 1:45. I do eat a little bit of
a later lunch but that’s because again, this
whole morning was filled with work.
My lunch yesterday matter of fact, Grilled
Cajun Chicken Wrap with Grilled Vegetables,
Sun Dried Tomatoes, Hot Sauce, a Greek Yogurt.
I’m loving the Chobani Banana and Oats at
the moment so I had that.
And then a bottle of Sparkling Water. Sparkling
Water is one of my biggest secrets for making
sure that I can drink enough water in a day.
I love the difference between Sparkling Water
and flat water.
I can drink Sparkling Water by the bottle
and continue to drink it and not even think
Whereas bottled water and regular flat water
a lot of times feels like a chore to me.
If you feel the same, I would definitely try
Again no flavors, nothing in it, just regular
But it’s the texture that makes it just a
little bit more interesting to me.
Then it’s Client Training.
So now if there’s a Client that is in town
and I have to train them here in the XBOX,
this is the time that I usually do it, right
here in the afternoon.
A lot of Athletes are not early risers either
and that works great with my schedule.
But if, even if they are, it just works really
well when we train in the afternoon.
Guys have their energy levels up, they’re
ready to hit it and hit it hard.
We’ll do Client Training and it doesn’t matter,
home or on the road.
Here you see me training with WWE Athlete
Sting, yet this is out in Texas and this is
at his location.
And I’ll do that a lot too guys. I travel
a ton for my job.
If I have to go where my Athletes are, then
I have to go where they are.
And that’s exactly what we’ll do to make sure
we get the job done.
Back for a mid afternoon snack, this is now
at 4 o’clock in the afternoon.
Again yesterday, perfect example, Black Bean
and Vegetable and Onion Soup and another bottle
of Sparkling Water.
So not a lot in the afternoon, I just didn’t
have a lot of time.
Sometimes I’ll try to aim for more if I can.
But if I can’t, this is what it was. This
is exactly what I did as of yesterday.
Back to AX Business again. So now it’s back
to trying to answer emails, plan out the videos
that we’re going to do.
That’s all kind of occurring in this part
of the afternoon, strategizing what we have
And again, off to Dinner now. Now I head home,
Dinner at 7 o’clock.
Ahi Sesame Tuna Steak, Grilled Cajun Asparagus,
Sweet Potato Mash, another bottle of Sparkling
I told you, I drink a lot of that. I wasn’t
Next is my favorite time of the day which
is when I Decompress. So I’ve had my Dinner
and now I spend time with the family.
My wife Michelle and our four little kids.
These are our four kids, our four Black Labs.
There’s four in case you lost track, now we
rescued a new one, her name is Penny.
We have two rescue Labs and again my little
Public Service announcement,
if you’re in the market for a dog and you’re
looking to get a dog or any kind of an animal,
I would always stress, it’s a great thing
We have two purebred dogs, we also have these
rescues and they are such great animals and
they deserve the upgrade.
I think that we spoil them like they’re the
only thing we have, so I know these guys lucked
But if you’re out there in the market, I would
definitely do the same if you could.
And after that guys, now it’s kind of getting
time where I train. And I told you before,
I’ve been training later and later at night.
I start off, 8:45, RX1 with water. Now I don’t
necessarily always take a preworkout.
But if I’m going to be training at night like
I have of late, I always take a preworkout.
I just want that little extra boost so I don’t
fade out, where others are already hitting
the bed, I’ve got to be ready to train and
So I hit my 8:45, 30 minutes before I train
and then it’s training.
In this particular workout here that you’re
seeing, went from 9:15 to 10 o’clock.
I did a little bit of athletic training and
conditioning but I really this time, hit my
Shoulders. It was a Shoulder workout for me.
So I trained for, as I said 45 minutes, you
know again if you take the conditioning out
of it, I was probably training hard 30 minutes
on just my Shoulders.
But you’ll see, I’m training hard and I’m
working on getting it done more efficiently.
You don’t need to train for hours and hours
to get an efficient effective workout.
If you train hard, you can’t train long and
I say that all the time.
This particular workout had me wiped quick
but I know that I did what I needed to do
to spark that progressive overload to build
and get stronger and come back bigger and
Post Workout after I’m done, 10 pm, I never
miss my RX2 with Cinnamon.
So guys are always asking me for particular
recipes, I get a little bit, I’m a little
bit boring when it comes to my post workout
I just like to put Cinnamon in it, it’s already
flavored Vanilla. This is my goto Shake, I
have it every single time I’m done training.
I feel it’s exactly what I need to conclude
a hard training session.
I view my workout not necessarily ending when
I put the weights down.
I always view my workout as continuing because
your body doesn’t just say,
OK we’re done now you go back to doing whatever
you want to do.
It’s a continuous process and it continues
here as you fuel your body after your workout,
that’s what I do.
And guess what, it’s back to business again.
Matter of fact this is my most productive
time of the night.
Anywhere in between 10:30 and 1 o’clock is
probably my most productive time.
There’s less emails coming in, there’s no
more phone calls to be made, everybody else
is sleeping and I feel like I’m getting ahead
of the rest of the world.
And this is where I like to feel like I can
get through and get a lot of work done and
I actually wind up doing that.
And of course, right before I go to bed, 12:30
about 30 minutes before I finally put my head
on the pillow at the end of the night.
I have my RX3 Reconstruction which is our
nighttime Protein Recovery drink.
I just mix it with fresh Blueberries, a perfect
way to end my day.
Even when I haven’t trained, I also have my
RX3 just to give me the nutrition that I need
because remember guys, your muscles grow while
What you do in the gym is not making your
muscles grow, it’s breaking them down.
What you do to fuel your body when you go
to bed, that means everything.
So don’t ignore your nutrition, certainly
don’t ignore the opportunities you have to
provide your body with that nutrition at the
That’s what I do here. And again 12:30, 1
o’clock, half hour later, I just give it a
little time to digest.
1 o’clock to 8 o’clock, that’s the time that
I stay in bed.
Pretty much do this again the next day and
I am a little bit repetitive here but I think
it’s good for you guys to see the schedule
and see what it’s like
and again, you may not have to time to do
what you want to do but you’ll make the time
if it’s important to you.
And I hope that you guys having watched this
channel, found enough things, enough reasons
to become serious about what you do.
Take your nutrition seriously, take your sleep
seriously, take your training seriously and
make the time for it.
Because I promise you guys, it is well worth
the time that you will spend doing it.
Alright guys, if you found this video helpful
and you liked it and you want to see more
of these behind the scenes,
let me know and I’ll make sure I do more of
them here as we approach our 2 millionth subscriber.
Alright guys, thanks a lot again.
I’ll be back here again in just a couple days.