March 29, 2020
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Why “Cheat Meals” are KILLING Your Gains! (SORRY)

Everybody that follows me gets excited around
my birthday because they know it’s the one time of year that I actually splurge and eat
carrot cake. But I don’t know why, because it’s not
that big of a deal to me. It’s just a piece of carrot cake. I actually think they look forward to it more
than I do. It’s really not that good. What’s up, guys? Jeff Cavaliere, I didn’t really like that carrot cake. It was okay. Guys, people get excited about the fact that
I have my cheat meal once a year, on my birthday. Maybe, sometimes, twice a year if I have it
at Christmastime, too. The fact is, guys, cheat meals are killing
your gains. If you want to get gains you’ve got to do
what I do. Never have them. Never have them. But let me explain for a second, before you
get flipped out. It’s the idea of calling it a ‘cheat meal’
that is going to kill your gains. It’s the concept of cheat meals that is
literally costing you the opportunity to look your best. You see, I don’t have cheat meals. This whole thing about my carrot cake, it
is true. I only eat it twice a year, but I don’t
look at it as a cheat meal and my one time of the year, twice a year, to be free? It’s a celebratory meal for me. I celebrated another year of living. That’s a good thing and I get excited about
it, and we have carrot cake every year. Why? Because I like carrot cake. But guess what? If I wanted to have carrot cake every week
I could have carrot cake because I don’t approach eating that way. When I approach eating, it’s a form of fueling
my body. I like to choose foods that I think are going
to do that the best. Is carrot cake the best option? No. Between 800 and 1200 calories in a slice,
full of sugar; probably not the best option for fueling me, as an athlete. So, I don’t choose to eat it that often. But it doesn’t mean that I couldn’t. It doesn’t mean that I’m not capable of
looking at foods that I like and saying “You know what? I want to eat those.” But here’s the thing: you need to start
figuring out for yourself, plenty of other food options in your given eating style – and
I’ll cover that in a second – that you actually enjoy and like. If you’re eating in a way, right now, that
you don’t really enjoy, or like what you eat, guess what happens? You start labeling things as ‘cheat meals’. You establish that a cheat meal means something
better, being something more. It’s your chance to splurge. It’s to get away from the shit you’re
eating now that you don’t like, to actually enjoy something. It’s the ‘cheat’. That’s the problem. That’s setting you up for failure because
none of us can do something long-term if we don’t like what we’re doing. You might be able to fake it for a month. You might be able to fake it for a few months. But long-term, lifetime solutions? No chance. Deprivation-based eating styles will never
work long-term. If you were to follow something like that
and actually lose weight, understand this. That’s how you’re going to have to continue
to eat. If the method you used to get down to the
successful weight that you wanted to get to was some form of deprivation-based approach;
now you’re stuck down that path. As soon as you give that up you’re going
back up in weight again. That’s why so many diets fail. What you need to do is ditch this whole concept
in your mind of ‘cheat meals’. They don’t exist. You don’t want to even think of that. You want to eat what you eat, you want to
enjoy what you eat, you want to make sure what you’re doing is consistent with how
you want to look. So, what are your goals? Determine your goals. You may not want to be Jeff Cavaliere with
an ATHLEANX YouTube channel that has to practice what I preach and look a certain way. Maybe you don’t care that much. Maybe you’re okay with 10% or 15% body fat. Great. Your ability to have those foods consistent
with your goals are going to be expanded. You can do that more often because it doesn’t
really matter. Your body fat levels will be consistent with
that. Again, I said, I fuel the way I do, as an
athlete. I fuel the way I do because I want to look
a certain way. I have to look a certain way, I feel. But beyond that, how you eat? I don’t care. I really don’t. People think I have this grudge against Keto,
or this grudge against paleo, or feel a certain way. Guys, eat how you want to eat. As long as it’s going to get you a successful,
long-term strategy for staying, and looking the way you want to look, and performing the
way you want to look. Performance is big in my world. My athletes, they eat carbohydrates. They have to. Antonio Brown comes in here and trains. Even in our workout, he’s eating carbohydrates. That’s what helps to fuel him and keep him
performing at a high level. He’s not taking carbs out of his diet when
he goes to play and week 15 with the playoffs on the line for the Pittsburg Steelers. It’s not happening. Can other guys do it? Maybe. If they can, and they can do it consistently,
and still perform at a high level; go for it! That’s fine. WWE wrestler Sheamus comes into town, we workout
here, we go out for dinner. By the way, I had dessert that night when
we went out. I don’t restrict myself. If I want to eat it, I eat it because I have
a healthy relationship with food. I know that the rest of the week I stick to
my plan. I’ll give you another sports analogy. If you’re going to eat, and you’re looking
at it in terms of sports performance, no one ever has to be perfect to be great. The greats of the game can be really good,
but not perfect. Tom Brady can go 21 for 27, throw four touchdown
passes, and have a great game, and win an MVP. Baseball could have a .350 and be great, be
a hall of famer. You don’t have to be perfect. If I’m eating three times a day, a couple
of snacks in between – say, five meals in a day – and I have seven eating days of
the week, that’s 35 meals. If I go 33 for 35; I’m good. There are two carrot cakes right in there. No problem. No problem at all. So, I invite you to make sure whatever it
is you’re doing, you eat the way you eat, as long as you can consistently eat that way
for a lifetime. When you do – and it’s not deprivation-based,
because again, you can’t stick to something deprivation-based forever – you’re going
to find there is no such thing as a cheat meal. You want to be able to continue to eat the
way you eat, and if you want to have something that makes you feel good, or happy because
you like the way it tastes; then go for it. No problem at all. So, guys, I’ll leave you with one last point
here. Longevity is the key. If you’re looking at things that are labeled
as ‘cheat meals’ you’re in a short-term mindset. You’re looking for that short-term satisfaction. The way you stop killing your gains is looking
for something that will allow you to be consistent. Consistency is the key to anything. You get better at a skill be being consistent. Your body will become better developed with
consistency of a game plan in the gym with your training, an approach to your nutrition
that you can follow, and being very consistent with your discipline. That is how you look better and feel better
all the time. No bullshit. Straight out. You know that. Being consistent day in, and day out. We have guys that utilize our own program
– and I’m going to throw one at you here. An old guy. He probably wouldn’t even mind if I called
him this. 61 years old, 62 when he started here, this
guy – this is what he looked like before. This is what he looked like after one year
of actually training and eating consistently. But even better, this is what he looks like
today, eight years later. That is consistency. To me, that’s a victory. He never went back to the other diet. He continued to get better. That’s a lifelong plan. You can do the same thing. There’s no cheat. Phil does eat. I just saw him eating a few weeks ago at an
event. He eats. He eats. There’s no such thing as a cheat meal with
him. He actually enjoys food because he has a healthy
relationship with food. And you can, too. If you’re looking for our step by step approach
– and we’re not perfect for everybody. We may not be what you think, but I can tell
you this: it’s going to work long-term. To me, that’s the most important. That’s all laid out, step by step in the
ATHLEANX Factor meal plan, and all of our ATHLEANX training programs. You can find them over at In the meantime, if you’ve found this video
helpful – I hope truthful – and above all else, I really think it’s the key. It’s the key to getting yourself off this
mindset of ‘short-term’. Long-term consistency will always be the key,
guys. Forget the cheat meals. Enjoy yourselves. Start eating. Start fueling your body. All right, guys. I’ll be back here again in a few days with
another new video. See you.

Randall Smitham



  1. ATHLEAN-X™ Posted on December 20, 2018 at 7:38 pm

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. chuckles Posted on August 18, 2019 at 3:08 am

    mom walked in so i turned it to pornhub, easier to explain.

  3. Jamshed Arslan Posted on August 18, 2019 at 8:11 am

    No cheat meals = No friends

  4. Placeholder by design Posted on August 18, 2019 at 8:41 pm

    Now rub it in your body

  5. Jesas Maria Posted on August 19, 2019 at 6:45 am

    Wonderfull video! Love your channel!:)

  6. Dhanar Putra Posted on August 19, 2019 at 11:58 am

    I've left sugar based snack for 90% of my time. Yes, I still eat that snacks in rare occasion. The problem is I don't feel anymore happiness after drinking soda/eating KFC/street food. Seems like both fitness habit and eating-mood have mutual relationship.

  7. Spartan Wolf MK 4 Posted on August 21, 2019 at 3:08 am

    I just eat what I want tbh, I look like shit when compared to athletes who eat clean allday, everyday. Compared to normal folk I’m a god. I’m cool with that 😏

  8. 7rue Op1n1on Posted on August 21, 2019 at 1:21 pm

    Put the Cookie Down

  9. Starigniter Posted on August 21, 2019 at 8:00 pm

    I don't get it…. So you can eat things like pizza, ice cream or cake, but just don't call it "cheat meal"?

  10. Ajay Bass Posted on August 21, 2019 at 8:53 pm

    Hahahaha that intro tho bro! 😂😂

  11. Pepsi Tate Posted on August 21, 2019 at 10:55 pm

    I never thought I'd see Jeff Cavaliere make love to a slice of carrot cake.

  12. pablo 560 Posted on August 21, 2019 at 11:15 pm

    Jeff doesn't know what "sweet" tastes like

  13. Bruh Moment Posted on August 22, 2019 at 1:03 pm

    Birthdays are killing your gains

  14. Serhan Ozulup Posted on August 22, 2019 at 1:50 pm

    Why does this guy look thin and muscular at the same time?

  15. Gilbert Couto Posted on August 22, 2019 at 2:59 pm

    😝😝😝😂😂to good lol

  16. collins schmitt Posted on August 22, 2019 at 10:39 pm

    Lol why did he have to eat it like that 😂

  17. Edal Zior Posted on August 23, 2019 at 1:38 pm

    that's a really good ad for your program I gotta say

  18. LBFcolin Posted on August 23, 2019 at 6:45 pm

    1200 calories is a slice of carrot cake!? How much sugar do you Americans put in your cakes!?

  19. Christian Posted on August 24, 2019 at 3:14 am

    I wish I didn’t just watch him eat the cake

  20. King Kun Posted on August 24, 2019 at 6:07 am

    Rumors say Jeff worked out X2 of his daily routine that day. Just because of that damn cake

  21. Fai Re Posted on August 24, 2019 at 2:31 pm

    But what if i live with a big family who likes carbs and sweets

  22. Jack Roberts Posted on August 25, 2019 at 1:23 am

    Wow– this was an eye-opener.

  23. Armando Posted on August 25, 2019 at 2:56 pm

    Excellent thumbnail, it really illustrates your point.👌

  24. SPORTS 4 All Posted on August 26, 2019 at 3:33 am

    i have only one life and i will live it my way

  25. Tony M Posted on August 26, 2019 at 3:41 am

    The way you ate that carrot cake was sexy (;

  26. Explore17 Posted on August 26, 2019 at 12:08 pm

    I did the stupid mistake of getting cookies today with my meal! 🤦🏼‍♂️

  27. Ashish Gupta Posted on August 26, 2019 at 4:43 pm

    is there any triple like button?

  28. Ishyaboiflow Posted on August 26, 2019 at 7:43 pm

    Tell that to Dewayne Johnson

  29. Scott Hutchinson Posted on August 27, 2019 at 7:02 am

    I mean people need to hear what is being said in this video. 2 weeks into a diet and people with be like “cheat meal time” then that one meal turns into a day then, they say dieting isn’t for them then just eat like shit.

  30. I have a small dick but, Posted on August 27, 2019 at 7:45 am

    Even Jeffs cake looks healthy

  31. FitterFasterUK Posted on August 27, 2019 at 3:47 pm

    Lol I eat way to much cake 🙂

  32. The Magic Sauce Posted on August 27, 2019 at 3:50 pm

    Dude, I almost unsubscribed. I thought you lost the plot there for a second. Glad I stuck around a few extra seconds, eh. 🙂

  33. SNGaming Posted on August 27, 2019 at 10:32 pm

    You know Jeff made sweet love to that cake

  34. IndoorRaccoon Posted on August 28, 2019 at 6:46 am

    New vid: smiling is killing your gains

  35. Pewpew_00 Posted on August 28, 2019 at 1:23 pm

    This how he eat the booty

  36. Jonathan fifastreams&videos Posted on August 28, 2019 at 5:33 pm

    I have health food relation ship

  37. mark ankone Posted on August 28, 2019 at 7:00 pm

    Hitting the nail on the spot

  38. aG Posted on August 28, 2019 at 7:13 pm

    I agree with that. I really do… physical change and fitness is such a difficult life-going journey, one bad meal or a couple in a week doesn't mean non-functional physique, and every person independent of lean fat to visceral fat to being male or female or young or old, every individual off the human race has this eternal struggle to change physically or to avoid changing physically and its so complex and gains and physical stability so complicated, one meal most definitely does not break the capacity for physical development.

  39. 指祝kisune Posted on August 29, 2019 at 7:25 am

    DAMMIT JEFF (i appreciate the help but it seems like everything is killing my gains)

  40. Ringo Lennon Posted on August 29, 2019 at 5:52 pm

    It isn’t a cheat meal if it can fit into a caloric deficit, fasting, burning it off, etc. and not doing it every day/week/month instead keep it limited and or not at all

  41. Chandler Schmidt Posted on August 29, 2019 at 6:48 pm

    HA! So Dumb, but so funny!!

  42. Scientist Albert Einstein Posted on August 30, 2019 at 6:51 am

    I ate about 1 Doritos bags per day for about 10 year after lunch. Each bag contained 14 grams of fat, that means that in 10 years I put in my body 51.1 kgs of fat (113 lbs) . I did not walk at all, I did not exercise at all. I am very skinny, I weight 130 lbs, but I have belly fat like crazy! My BMI is 23.5%. from now on I will never eat too much fat again!

  43. Asfand Ashraf Posted on August 30, 2019 at 1:18 pm

    Jeff makes a living by staying in the shape he is. So he has to be very dedicated and strict with his diet. It is what it is. If you are in decent shape and occassionally indulge in your favourite meals – great. Enjoy life but also be mindful of your health.

  44. kojuntan Posted on August 30, 2019 at 1:49 pm

    For a moment there i thought he was gonna swallow the fire.

  45. Henry Brookins Posted on August 30, 2019 at 3:34 pm

    I never have any cheat days so my gains should be fine

  46. joeyy_x7 Posted on September 2, 2019 at 2:39 am

    How could you ..

  47. sticknstonesbrkbones Posted on September 4, 2019 at 3:55 am

    Jeff I've been binging heavily….on your videos.

  48. Syed Ahmed Hashmi Posted on September 6, 2019 at 5:22 am

    Jeff: you can have the food that you love to eat as long as you have a healthy relationship with food..

    Me: I'm not sure if Jeff understands my relationship with Pizza and great burgers..

  49. charles djoldie wrigley Posted on September 6, 2019 at 2:36 pm

    Try telling the wife that she says i have a eating disorder because dont want to eat anything that is packed with sugar. Rather have turkey or chicken or steak 🥩 with veg and a green tea and a green tea for afters or need my head sorting out because want to drink water not a fizzy sugar free Pepsi rather have a coke cola tho but just wish people will leave me alone to enjoy my self. Thats the only thing thats killing my gains well least trying

  50. Shredd Posted on September 6, 2019 at 11:08 pm

    I have it easy, I fucking love quark with whey supplements 😀 There's like 20 different tastes available, many of them genuinely good. I eat it over cake or candy any day

  51. Hell Yeah!!! w/ TiagoPina Posted on September 7, 2019 at 9:35 am

    Hahahahaha carrot cake is Jeff's apple pie. Bow chicka bowow hahahaha

  52. nebpys Posted on September 7, 2019 at 10:11 am

    I have been eating very clean for many years, even before I started training. No sweets, soda drinks, frozen pizzas etc. I also don't drink alcohol, don't smoke etc. Nevertheless, I have never achieved a bf below 15% – I always had a belly. I know many who do the opposite of what I am doing and they are very lean. Genetics + calories intake is what matters.

  53. Health & Muscle Posted on September 7, 2019 at 12:15 pm

    The title freaked me out

  54. Dulk9 Posted on September 7, 2019 at 1:06 pm

    What’s the point of life if You can’t enjoy every aspect You want? 🙁 I want the goddamn chocolate from time to time and stay quite fir on regular basis.

  55. Hong Fei Bai Posted on September 7, 2019 at 6:49 pm

    Jeff, if you just have one piece of carrot cake, the rest of the cake will be imbalanced.

  56. Marvel Mathew Posted on September 8, 2019 at 8:00 am

    Dwayne Johnson has left the chat

  57. yousf naim Posted on September 8, 2019 at 1:05 pm

    who else jacked off to jeffs muckbang

  58. 4n4L Fi55ure Posted on September 10, 2019 at 6:22 pm

    Tell that to the Rock

  59. IC C Posted on September 11, 2019 at 7:40 pm

    That cake was CGI ! Nice try jeff

  60. hachem barakeh Posted on September 15, 2019 at 8:32 am


    Thanks a lot.

  61. Why Me Posted on September 15, 2019 at 11:53 am

    I thought he is going to eat the candle

  62. PapaGeorg10 Posted on September 18, 2019 at 3:42 am

    The Rock disagrees with your opposition against cheat meals

  63. Zetsuke4 Posted on September 18, 2019 at 3:55 pm

    Says the guy who eat frozen yoghurt and halo tops

  64. Caner Guener Posted on September 21, 2019 at 1:40 pm

    Please only the truth. Thanks.

  65. Shawn Posted on September 23, 2019 at 3:38 pm

    5:10 ehhh kind of regretting using him as an example now i bet….

  66. Brooke Harris Posted on September 29, 2019 at 2:39 pm

    You’re awesome. This made my day.

  67. Akasha303 Posted on October 3, 2019 at 2:15 pm

    Yeaaaaaah THAT !!!!

  68. Manuel Flores Posted on October 5, 2019 at 5:09 am

    I admire your self discipline 💯

  69. Made In Machines Posted on October 5, 2019 at 11:32 am

    Hahahaha brilliant

  70. mainur rahman Posted on October 6, 2019 at 10:43 am

    No carrots were harmed in making of the video

  71. Gloria g Posted on October 7, 2019 at 4:12 am

    Thanks for this. I just had my cheat meal on Sunday and I wanted to jump off a cliff lol IM DONE having them .Thanks !

  72. It's that Guy Posted on October 7, 2019 at 2:00 pm

    My mom came into the room when I was watching the intro and i quickly opened Pornhub because it was easier to explain

  73. marcos vidal Posted on October 7, 2019 at 10:38 pm

    The only problem I have is to eat 3k calories to be satisfied

  74. Slinky TV Posted on October 8, 2019 at 12:33 pm

    He had sex with that carrot cake.

  75. Derek Guard Posted on October 8, 2019 at 1:44 pm

    That intro is about the funniest thing I have seen in months!

  76. Rhakesh G Posted on October 9, 2019 at 4:02 pm

    Jeff could eat carrot cakes for 3 meals a day every single day and still remain as he is.

  77. Ewan Rollo Posted on October 11, 2019 at 2:13 pm

    Can anyone tell me is electric muscular stimulation is any good, or just a waste of money?

  78. MufflePuff Posted on October 12, 2019 at 12:37 am

    YouTube is trying to be funny, recommending this to me on Cheat Day…..

  79. Abidi Obaid Posted on October 13, 2019 at 3:44 pm

    He's actually funny

  80. Instinct Posted on October 14, 2019 at 1:09 pm

    "Maybe you're okay with 10% Bodyfat" … Okay? I'd start 3rd WW for the opportunity to stay on 10% BF naturally. It already took me a ton of effort to change my eating habit to stay at a constant 18%.

  81. WasGibtEs Leute Posted on October 14, 2019 at 6:23 pm

    I lost weight eating chocolate nearly every day. Just work out, go for jogging, got to the gym …

  82. Matt Pawlowski Posted on October 16, 2019 at 8:11 pm

    I feel like meal prepping and eating the same stuff every day kills gains. The body learns your intake and then anticipates it. I feel, for me, a cheat meal (that I force myself to have since I'm strict with my diet) is a good thing to throw my body off once in a while. Maybe it's once every week or 2.

  83. BahamutKaiser Posted on October 17, 2019 at 1:07 am

    OMG, that was hilarious

  84. Jim Christian Posted on October 18, 2019 at 10:10 am

    I started correcting my nutrition slowly whiling learning about it. Feeling better and better and craving crap less and less. And now it is just what I eat and I don't feel deprived. I have the occasional Pizza but the next day I regret it. Not through guilt but because I feel like utter crap. So it puts me off eating it again for a few months until I forget and get the craving again. But I do think if I don't give into that craving it will build into an obsession and I'll just go on a binge eat. Luckily I get IBS if I eat crap. So that really helps me stick to better food choices.

  85. MoppyPuppy Posted on October 18, 2019 at 10:20 pm

    7:50 This fucking guy…

  86. Adam Buentello Posted on October 19, 2019 at 6:51 am

    So as of today.. no more cheat meals for me 😳😬

  87. Dibyendu Paramanik Posted on October 22, 2019 at 6:46 am

    Put that on brazzers and people won't complain…

  88. Nesser Pedriquez Posted on October 22, 2019 at 12:53 pm

    Man… That's pure knowledge, really helpful.

  89. yellow dolla Posted on October 23, 2019 at 7:28 am

    Ayyyy me and Jeff are bday twins💪🥳🥳

  90. MrCrazyirishman Posted on October 23, 2019 at 4:14 pm

    Rotflmfao bro freaking hilarious

  91. Ryan Ortega Posted on October 23, 2019 at 5:09 pm

    I’m shocked he ate it.

  92. Pending Poltergeist Posted on October 24, 2019 at 9:18 am

    Cheat meals are only necessary if you haven’t eaten enough calories, sugar fat etc

  93. Final Boss Posted on October 24, 2019 at 12:56 pm

    I been eating much better within the past month . Now I’m out with family and even once I Ja while with friends and always choose my meals wisely .