Jeff Cavaliere Meal Plan and Workout (1 FULL DAY!)

  • Published: 26 July 2015
  • Get the complete workout and meal plans here
    People write into our site all the time and ask what does Jeff Cavaliere’s meal plan and workout look like? As we approach our 1,000,000th subscriber I thought it would be a good time to show you an example of my daily diet and workout. From the time I wake up at 8:00 in the morning until the time I go to bed at night at 1:00, I show you what a typical day of my diet, supplements and workout would look like.
    To begin my day, I wake up at 8:00am and have breakfast by about 8:30am. For some this would seem like a very late start to the day. I would probably agree with you if I wasn’t getting to bed every night at 1am. That said, I start my day with breakfast of pumpkin oatmeal, scrambled eggs and salsa, some fresh kiwi slices and a glass of skim milk.
    From there it’s off to work and I get started right away on my duties as the owner of ATHLEAN-X. This occupies a lot of time sitting at the computer and being as active as I am, I sometimes feel as if I want to come out of my skin not moving! It is very important that I make the time to work out later in the evening to help me feel as if I can get some blood flowing again and undo the damage of sitting on my butt for the time I do when working on the business.
    The mid morning snack comes up fast, and that for me is a Rx-2 protein shake mixed with strawberries and banana. On days that I know I am going to be especially busy, I take the post workout shake as an additional snack to ensure that I get the nutrition I know I need without having to prepare an extra meal to do so.
    Back to business as I usually spend the next few hours catching up with my athletes that I need to communicate with long distance. Skype is my best friend, as it allows me to not only conference in with my athletes or the teams I consult with but to visually see what is going on if I need to be able to evaluate something that may have come up since the last talk. As always, I prefer to save all diagnoses for in person evaluations, but in a pinch, the internet allows me to look at the exercise or injury from afar and get the client on track before I arrive.
    Lunch follows with a grilled chicken and veggie wrap with extra sun dried tomatoes. I also have a Greek Yogurt (I’m loving the new Chobani Oats yogurt) and some sparkling water. The sparkling water is a great way for me to forget that I’m drinking water and makes it much more appealing to me and easier for me to drink the amount I need to support muscle growth. If you find that you struggle to drink enough water during the day, try to swap in some sparkling water and you’ll be surprised at how much you will drink.
    The afternoon is consumed with training my athletes in person. Whether this be at the XBOX in my home state of Connecticut or on the road as shown in the video, I find that I do most of my training of clients in this afternoon block of time. I do quickly follow that up with an afternoon snack and on this particular day I had some black bean, vegetable and onion soup. It is portable, easy to heat up and makes for a good snack.
    Back to work on the business for a few hours before heading home for a dinner and some time with the family. I think it’s important to have someone to come home to and look forward to coming home to. Work is my passion for sure, but the drive to succeed at what I do is strongly rooted in the family I have and it’s what makes me tick.
    After this time, it’s the start of the big moment of my day…my workout. A typical Jeff Cavaliere workout would of course include elements of strength and conditioning. In this particular video, I did some quick monkey bar work for upper body agility and jump rope for lower body footwork and conditioning. This led into my shoulder workout that consists of the following exercises:
    Landmine Shoulder Presses
    Barbell Clean and Press
    Plate 8’s
    Plyo Side Lateral Raises
    I was able to complete this entire workout, including the conditioning, in about 45 minutes.
    I followed this workout as I always do with my RX-2 post workout protein shake. I like to mix my blend with cinnamon following my workout.
    Before I go to bed however, I make my most important shake of the day…my Rx-3 night time recovery drink. This helps to provide my muscles with the exact nutrition they need during the time when they absolutely need it the most, as they attempt to recover from the workout earlier that evening.
    The ATHLEAN-Rx supplements I take in this video as well as the exact workout plans I use can all be obtained at in the supplements and programs section on the site.
    For more workouts and diets from Jeff Cavaliere be sure to subscribe to our channel here on youtube at

Comments • 2 022

  • Michael George
    Michael George  Prije 9 sati

    Love what you do, a suggestion either get a PC for your work with two monitors and a keyboard, or at least a docking solution for your laptop with an external keyboard and a couple of monitors, this isn't about IT it's about working efficiency and as a result less fatigue

    • Eddie9881
      Eddie9881  Prije 21 sat

      I feel the same way about sparkly water

      • Reker moma
        Reker moma  Prije dan

        Although it was very insightful to see what you were eating meal by meal at estimated times throughout the day, I wish we could have the amount of food and Macronutrient breakdown along with each meal. Ex: Lean Cow Beef 20oz (30g) of protein

        • manguy2000
          manguy2000  Prije 2 dana

          Where is your prayer time? Slacker!

          • Adoline
            Adoline  Prije 2 dana

            Do you work with women at all ? I started my fitness journey and changed my lifestyle about 2 months ago and I feel like this is so much more food than what I eat in a day and yet feel like I’m eating too much. Would it be different for women?

            • Kris Kilpatrick
              Kris Kilpatrick  Prije 2 dana

              8,300,000 subscribers on 8/22/2019 Athlean-X has earned every bit of their recognition, and I believe they are still vastly underrated.

              • Raj Biswal
                Raj Biswal  Prije 2 dana

                Was that sting

                • Thomas
                  Thomas  Prije 3 dana

                  I thought bread was bad for you? Wraps are better?

                  • Eddy Jimenez
                    Eddy Jimenez  Prije 4 dana

                    Jeff, will you adopt me?

                    • ClearlyAnArtistAnimations

                      You sleep only 7 hours?

                      • Brian Daniel Shaji
                        Brian Daniel Shaji  Prije 6 dana

                        Dude I have been going on a marathon...your videos are really helpful.

                        • Fabio Mazzare
                          Fabio Mazzare  Prije 6 dana


                          • Snipers Dont Hate
                            Snipers Dont Hate  Prije 5 dana

                            Wtf, no his natural

                            • Fabio Mazzare
                              Fabio Mazzare  Prije 6 dana

                              You are doped

                              • Emil Wijeweera
                                Emil Wijeweera  Prije 7 dana

                                Hey Jeff, don't know if you are still reading comments on this vid, but what do you think about bed times and hormones? Shouldn't one be going to bed before 11pm to get the best hormone balance and muscle recovery? You clearly get the 8 hours sleep which I need to do - I only get 6-7 hours usually.

                                • Zetsuke4
                                  Zetsuke4  Prije 8 dana

                                  If only i can find healthy sweet potsto mash without all these french fries shit everywhere

                                  • Zetsuke4
                                    Zetsuke4  Prije 8 dana

                                    Lol sparkling water

                                    • VerryLongName
                                      VerryLongName  Prije 8 dana

                                      Smart to have a shake post workout so you don’t overeat. How many calories does he take in daily?

                                      • Louis Slavic
                                        Louis Slavic  Prije 9 dana

                                        7:06, Jeff, how much Cinnamon did you add to your RX-2 Post Workout supplement ? 8:09, What is the amount of Blueberries that you use for your Night Time Recovery supplement, and do you mix it with Water or Milk ?

                                        • Louis Slavic
                                          Louis Slavic  Prije 7 dana

                                          @Johannes Wagner I only think that it matters, because I wanted to make sure that I don't put too much of 1 specific ingredient in anything that I happen to make.

                                          • Johannes Wagner
                                            Johannes Wagner  Prije 7 dana

                                            Louis Slavic does that Even slightly matter?

                                            • FCBarçaPR
                                              FCBarçaPR  Prije 9 dana

                                              God damn. He truly has become the best

                                              • LowdownSlim
                                                LowdownSlim  Prije 9 dana

                                                WOW!!!!!!! This is waaayyyyyy More doable than what I have been doing. Thank You so Much Mister Cavalier!!! Love Your Channel. I’m learning a lot from You Sir. Again.....Much Thanks and Gratitude!!!

                                                • Brian B
                                                  Brian B  Prije 9 dana

                                                  My dog is also named Penny

                                                  • mgnoodle
                                                    mgnoodle  Prije 9 dana

                                                    Whats a good replacement on a morning iff you hate oatmeal/porridge, hate bananas? Although I can tollerate a banana in a shake

                                                    • Jaqen H’ghar
                                                      Jaqen H’ghar  Prije 10 dana

                                                      Does this apply to teenagers

                                                      • Lakers Fan 123456
                                                        Lakers Fan 123456  Prije 10 dana

                                                        Tbh this guy hates dumbbell flyes but his chest isn’t all that and it shows

                                                        • Jaqen H’ghar
                                                          Jaqen H’ghar  Prije 10 dana

                                                          Jeff could crush you with his nips

                                                          • Gary Yeomans
                                                            Gary Yeomans  Prije 10 dana

                                                            where have you been all my life!!! great stuff

                                                            • Tuta Parinda
                                                              Tuta Parinda  Prije 11 dana

                                                              Eating food late at night is killing your gains

                                                              • Stan
                                                                Stan  Prije 13 dana

                                                                9:26 he had one more slide in there. I HAVE TO KNOW WHAT IT IS

                                                                • Jon Hill
                                                                  Jon Hill  Prije 13 dana


                                                                  • Sebastian Vlogs
                                                                    Sebastian Vlogs  Prije 15 dana

                                                                    Wouldn't be better to workout at 5 am or 6am? I mean everybody is asleep plus then you have the rest of the day free.

                                                                    • John Isaac Paulino
                                                                      John Isaac Paulino  Prije 16 dana

                                                                      Sparkling water tastes like electricity

                                                                      • Lj Castille
                                                                        Lj Castille  Prije 16 dana

                                                                        Great human.

                                                                        • Eric Helms
                                                                          Eric Helms  Prije 16 dana

                                                                          Wow, Jeff seriously never sleeps. 8 am to 1am constantly working. MILLENIALS TAKE NOTE, this is how you are successful in life, you GRIND all day. Nothing comes free or easy, and Jeff shows you what it takes to be successful. I always here young people say "There's just not enough time in the day"... There are 24 full ours, 17-18 of them are usable and can still give you enough rest to function (as seen here). Stop complaining and start grinding. If you want to be successful at anything, you must give it everything you have. Awesome video Jeff (and yes I know it is an old video, but I am just now finding this channel).

                                                                          • Jack Meoff
                                                                            Jack Meoff  Prije 17 dana

                                                                            I usually eat a yogurt with fresh blueberries or strawberries after my late night workout... is that a good meal before bed or does it turn to fat?

                                                                            • Leo Matsuoka
                                                                              Leo Matsuoka  Prije 18 dana

                                                                              I trust Jeff with my life

                                                                              • randomness
                                                                                randomness  Prije 19 dana

                                                                                Man, you need 2 b a life guru. You're diligence in all you do and how structured u r is beyond belief! I wish i could be like u

                                                                                • Monty Burns
                                                                                  Monty Burns  Prije 19 dana

                                                                                  7 hours? That’s not a lot... or are you a coffee drinker?

                                                                                  • olpono
                                                                                    olpono  Prije 21 dan

                                                                                    Jeff I’ve always loved you and your channel has I spied me in so many ways. Had no idea you were a dog guy?!? Have three rescues myself... just when I thought I couldn’t love and look up to you more

                                                                                    • mdk1983
                                                                                      mdk1983  Prije 22 dana

                                                                                      Thanks a lot Jeff

                                                                                      • Yeetus Mcmeatus
                                                                                        Yeetus Mcmeatus  Prije 22 dana

                                                                                        Jeff is the guy single-handedly supporting the sparkling water industry

                                                                                        • Moors Hound
                                                                                          Moors Hound  Prije 22 dana

                                                                                          do you not have a problem with plastic bottled water? & where in that whole day is the cigar & whiskey?

                                                                                          • Jason cullen
                                                                                            Jason cullen  Prije 22 dana

                                                                                            I think we’d all love to see your total caloric intake and macro breakdown

                                                                                            • Gabi24492
                                                                                              Gabi24492  Prije 22 dana

                                                                                              It was a really nice video, thanks for the tour. People should really stop calling their dogs sons tho, like for real....

                                                                                              • little sister
                                                                                                little sister  Prije 19 dana


                                                                                                • MJ L
                                                                                                  MJ L  Prije 24 dana

                                                                                                  I love these videos, and this one is exactly what I've been looking for because I'm trying to put together a healthy eating plan, that's the hardest part for me, I've been training hard but I need to improve my eating habits. And I'm all about the sparkling water too. Pretty cool that Jeff trains Sting, my dad met him back when he was with WCW and got me his autograph, he said Sting was a beast.

                                                                                                  • Samuel Adams
                                                                                                    Samuel Adams  Prije 24 dana

                                                                                                    But when do you have your daily frozen yogurt?

                                                                                                    • Junior17
                                                                                                      Junior17  Prije 24 dana

                                                                                                      Dude don't show your wife's face on camera.

                                                                                                      • Steen Randa-Boldt
                                                                                                        Steen Randa-Boldt  Prije 27 dana

                                                                                                        Cow´s milk is for baby cows not humans.

                                                                                                        • Steen Randa-Boldt
                                                                                                          Steen Randa-Boldt  Prije 27 dana

                                                                                                          Eggs are some of the most unhealthy shit you can eat.

                                                                                                          • tubestick00
                                                                                                            tubestick00  Prije 28 dana

                                                                                                            My dream is to be able to wake up that late and prepare myself my own meal.... and then head off to the gym. Currently I wake up at 5am quickly brush my teeth smash a protein shake in about 45 seconds and race to work. I work building houses all day get back home filthy and tired at about 6.15pm to 3 children who jump onto me and a very hungry for my attention. I spend about 20 minutes with them... still filthy from work until I pry myself away to have a shower and put on my gym gear. This is the time I must sit down and check my emails and respond etc. As i own my own small business. On thursdays I need to do pay for the boys... this takes longer. About an hour. I usually get to the gym about 7.30 at night. Its pitchblack and freezing. I head in. This is by far the most peaceful and relaxing part of my day. I can take my time, and do what I want to do with nobody nagging or needing something from me. I get home to a dark quiet house at about 9pm and eat a tiny bit of whatever is left on the stove... sometime dinner is ready when I am at the computer before gym. That is nice. Wife and kids in bed. I have to be very quiet or I will wake the 1 year old. I crawl into bed . 5am I repeat.

                                                                                                            • Dornpunzel
                                                                                                              Dornpunzel  Prije 28 dana

                                                                                                              All i see and remember is "RX 2 nd RX 3". I guess thats exactly what this video is supposed to do: Push it into my head. And i say: No! No need for supps if you eat lowfat quark, tuna, chicken and so on. :)

                                                                                                              • Ryan Scott
                                                                                                                Ryan Scott  Prije 28 dana

                                                                                                                Another night owl! I like working out late too.

                                                                                                                • Rusty  Shaprone
                                                                                                                  Rusty Shaprone  Prije 29 dana

                                                                                                                  When he said almost 1 million subscriber I checked to see how many they have now and I was shocked ,8.1. million ,wow,good job Jeff and very well deserved. By far the best and most educational videos out there ,keep em coming !

                                                                                                                  • Christopher Frka
                                                                                                                    Christopher Frka  Prije mjesec

                                                                                                                    jeff you are the god damn man

                                                                                                                    • Tamer Said
                                                                                                                      Tamer Said  Prije mjesec

                                                                                                                      How many calories is that Jeff?

                                                                                                                      • ScienceSundayMonday
                                                                                                                        ScienceSundayMonday  Prije mjesec


                                                                                                                        • Brandon Reyes
                                                                                                                          Brandon Reyes  Prije mjesec

                                                                                                                          Proof you don't need long workouts Proof you don't need roids Proof you don't need keto Proof you don't need intermittent fasting Just knowledge and the decision to apply it day after day. Thanks dude!

                                                                                                                          • Anthony Robinson
                                                                                                                            Anthony Robinson  Prije 20 sati

                                                                                                                            Proof you don't need x, yet even Jeff says if it works for you and you can sustain it, a keto lifestyle is cool with him. He just doesn't want your health to be based on a fad.

                                                                                                                            • GOD BLESS AMERICA
                                                                                                                              GOD BLESS AMERICA  Prije 2 dana

                                                                                                                              Wel technically, Intermittent Fasting isn't really that hard and pretty much makes things easier for lazy ass hats like me

                                                                                                                              • Thomas
                                                                                                                                Thomas  Prije 3 dana

                                                                                                                                I thought wraps/bread was bad for you?

                                                                                                                                • Gemein Hardd
                                                                                                                                  Gemein Hardd  Prije mjesec

                                                                                                                                  8 mil subs now

                                                                                                                                  • King's Sword Martial Arts

                                                                                                                                    Thank you very much for sharing this and your other work outs... It has changed my physique and life... Nell... From Philippines

                                                                                                                                    • AC Fonzo
                                                                                                                                      AC Fonzo  Prije mjesec

                                                                                                                                      9:04 - You may not have the time to do what you want to do, but you'll make the time if it's important to you. This right here!

                                                                                                                                      • wu jimmy
                                                                                                                                        wu jimmy  Prije mjesec

                                                                                                                                        Your dogs seriously need to start working out lol

                                                                                                                                        • Luis Caeja
                                                                                                                                          Luis Caeja  Prije mjesec

                                                                                                                                          Idk why but I can drink water non stop , I always drink atleast a gallon a day , I prefer regular water over sparkling water

                                                                                                                                          • D Childers
                                                                                                                                            D Childers  Prije mjesec

                                                                                                                                            I'm 15 I lift almost every day 1 to 2 hours i drink supplement I'm 5.7 150pound

                                                                                                                                            • Brent
                                                                                                                                              Brent  Prije mjesec

                                                                                                                                              Makes multiple videos bashing bro splits. Does an only shoulder day of four exercises? So you're doing a bro split..

                                                                                                                                              • Katie Finnegan
                                                                                                                                                Katie Finnegan  Prije mjesec

                                                                                                                                                I didn’t think I could love this guy anymore, then he pulls out the dogs and wife.

                                                                                                                                                • Know 1squarter
                                                                                                                                                  Know 1squarter  Prije mjesec

                                                                                                                                                  Didn’t realize how much supplements were needed...don’t know my tolerance level for so much pre and post workout shakes

                                                                                                                                                  • MeGawOOt99
                                                                                                                                                    MeGawOOt99  Prije mjesec

                                                                                                                                                    I have the same issue with water. I believe the issue is eventually your taste buds just gets bored of the tasteless water. For me I take diluted fruit punch with 60 calories per 350ml. Way less natural sugar than regular juices and half the calories.

                                                                                                                                                    • RMR
                                                                                                                                                      RMR  Prije mjesec

                                                                                                                                                      1 mil now at 8 mil

                                                                                                                                                      • Erick Rosa
                                                                                                                                                        Erick Rosa  Prije mjesec

                                                                                                                                                        I just realized I eat similar to your breakfast, milk oatmeal, scrambled eggs with spinach but I eat any fruit usually kiwi and grapes

                                                                                                                                                        • Erick Rosa
                                                                                                                                                          Erick Rosa  Prije mjesec

                                                                                                                                                          So where is the food? I don't see any pure sugar?!

                                                                                                                                                          • Brother Benjamin
                                                                                                                                                            Brother Benjamin  Prije mjesec

                                                                                                                                                            421 lazy thumb downs

                                                                                                                                                            • Kreutz
                                                                                                                                                              Kreutz  Prije mjesec

                                                                                                                                                              How much protein does Athlean-X consume in a day, approximately?

                                                                                                                                                              • Capsulekill
                                                                                                                                                                Capsulekill  Prije mjesec

                                                                                                                                                                I counted something like 150, which seems kinda low...

                                                                                                                                                                • Hello Sailor
                                                                                                                                                                  Hello Sailor  Prije mjesec

                                                                                                                                                                  Liked the routine structure, i appreciate you sharing.

                                                                                                                                                                  • YOUSIF ASHKN
                                                                                                                                                                    YOUSIF ASHKN  Prije mjesec

                                                                                                                                                                    1m now 8m in 4 years

                                                                                                                                                                    • Skidmark comedy
                                                                                                                                                                      Skidmark comedy  Prije mjesec

                                                                                                                                                                      That's another great video. However as your well conditioned, do you have do less ab workouts and less time working out all together. As I heard that guys like Triple H 🙄😂 apparently use to workout 5-6 days a a week for about 2-5 hours. As they reached their prime, they can get away with doing less, by just working out just 2-4 days a week. I take it that hard gainers shouldn't do this??. #Jeffcavalier

                                                                                                                                                                      • Billy F
                                                                                                                                                                        Billy F  Prije mjesec

                                                                                                                                                                        Do you have a starter workout for a 13 yr old who is a star at baseball and football? He throws a 70 mph pitch and is exceptional in all positions.

                                                                                                                                                                        • kid heartz
                                                                                                                                                                          kid heartz  Prije mjesec

                                                                                                                                                                          Hey Jeff what do you think about coffee... just black coffee one or two cups in the morning and the same around supper time?? long as I'm getting enough water intake is coffee ok?

                                                                                                                                                                          • monique perez
                                                                                                                                                                            monique perez  Prije mjesec

                                                                                                                                                                            OMG!!!!! I LOVE THE PUPPIES 😍😍😍