It doesn’t matter how much you can bench or how many pull-ups you can pump out — a poor diet will ruin your gains every single time. The problem is that many diets taste terrible, are too expensive, or take forever to make meals.

You might find Athlean-X supplements from Amazon or other online stores, but the training program is only available on its website. Jeff Cavaliere offers two sets: the 120-day access and the lifetime access. DISCOVER OUR FAVORITE ALTERNATIVE HERE. Does Athlean-X Really Work Or Is It A Scam? Athlean-X is quite popular nowadays, especially with. Time to build a ripped, athletic body in 90 days.ATHLEAN-X Training System is a complete 90 day, work.

The Athlean X meal plan might just be what you’re looking for.

Table of Contents

• 3 Benefits of the Athlean X Meal Plan
• 2 Negatives of the Athlean X Meal Plan

About the Creator – Jeff Cavaliere

Anybody can create a diet and post it on the internet for all to see. But Jeff Cavaliere, creator of Athlean X, is no random internet user.

Here’s why the Athlean X meal plan might just be legit.

Jeff Cavaliere has two college degrees: A Bachelor’s Degree in Physioneurobiology & Premedicine and a Masters Degree in Physical Therapy. So right off the bat, he has more qualifications than most who claim to be fitness or nutrition experts.

Yet, Cavaliere did much more than sit through 6+ years of school and walk across a stage.

He also has a strength and conditioning certification through the NSCA. To top it all off, Cavaliere spent time with the Mets back in their glory days in the early 2000s in the role of trainer and physical therapist.

His goal as a trainer? To take a scientific approach to exercise to prevent injury and maximize gains across the board.

And he’s jacked.

What is the Athlean X Meal Plan?

The Athlean X meal plan we’ll be talking about is one that Jeff Cavaliere personally uses. It’s based around the same goals that Athlean X improves strength, power, speed, and overall fitness (muscle & cardio).

So this meal plan goes a bit further than just cutting down on your body fat and bumping up your gains. It’s about improving your fitness and encouraging a transformation into an athlete.

Build a Superhero Body Without Training Like One

Getting in shape isn't easy. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7.

Athlean X Meal Plan Details

Before we get started, it’s important to go over a few things that Cavalier clarifies at the beginning of his video.

1. This meal plan is only meant to serve as a guideline, so this isn’t one of those diets where you’ll eat the same thing every single day.
2. There are carbs and fats in this diet (scary, but you’ll survive).
3. Adjustments should be made to this plan if it doesn’t fit your needs.
4. You’ll be eating animal proteins and possibly sugar substitutes.

Let’s start off with breakfast.

This meal plan will get you started toward your calorie goal and load you up with protein, carbs, and fat before you even leave the house.

This is exactly what breakfast looks like.

• Pumpkin walnut oatmeal: Start off with 1 cup of oatmeal, a little Ceylon cinnamon, some pumpkin pie spice, a drizzle of maple syrup, and 4 ounces of skim milk. After taking it out of the microwave for 3 minutes, add some pumpkin (not pie mix), Splenda brown sugar, walnuts, dried oats, and whipped cream (you’ll see more of this later).
• Egg whites: Take the equivalent of 7 to 10 egg whites (from a container) and pop it into the microwave for a little over 2 minutes. Add some pickled ginger and then salsa to the egg whites.
• Skim milk (to drink)

This should bring you to about 850 calories right off the bat.

Next, you have a very easy to make lunch consisting of a grilled chicken wrap, grilled vegetables, and Greek yogurt.

This is what your protein-stocked lunch will look like.

• Grilled chicken wrap: You’ll need to take a good amount of grilled chicken (seriously, a lot), grilled vegetables like eggplant and zucchini, and some olive oil. Add some hot sauce and pesto for some additional flavoring.
• Full-fat Greek yogurt with whipped cream

Lunch on its own will tack on an extra 755 calories to the day.

When nighttime rolls around, you have to be prepared for a massive dinner. We’re talking about piling up an entire plate with grilled chicken and starchy carbs.

This is what dinner is going to look like for you.

• Tomato Orzo Soup with crushed crackers (or stew instead)
• Grilled chicken: This is going to be a lot of grilled chicken, once again. Feel free to add something for better flavoring, like mango ginger salsa.
• Starchy carbs: A good amount of your plate is going to be carbs. That can be anything, like pasta or mashed sweet potatoes with cinnamon or butter.
• Fiber: Don’t forget to add some vegetables onto your plate to finish off the meal. Corn, Brussel sprouts, and broccoli are great choices.
• Seltzer water: This is a great way to keep up with your water intake if you find the taste and consistency of water to be bland.

That’s going to add on 1,000 or so calories.

Finally, dessert.

Yes, you heard that right. Jeff Cavaliere, the creator of the Athlean X trainer, suggests eating dessert every night.

Here’s what dessert might look like.

• Fat-free ice cream or frozen yogurt
• Whipped cream (that’s the third time for the day!)

This is an extra 280 calories.

Athlean X 90 Training System Review

Then, you also have the supplements that Cavaliere takes. That includes a protein shake (X-LR8) with skim milk every day and Reconstruction for muscle recovery for an extra 300+ calories to finish off the day.

The day will end with around 3,000 calories.

3 Benefits of the Athlean X Meal Plan

Gives Some Freedom

The best part about this program is that Cavaliere emphasizes the concept of variety. While you should be focusing on getting enough of the macronutrients and calories, you don’t want to eat the same thing every single day.

The more variety, the more likely you are to stick to your diet. And the goal is long-term maintenance for nutrition.

Doesn’t Cut Out Fats or Carbs

A lot of diets are a little insane. Not only is it unsafe to cut out carbs or fats to a certain extent, but it also leaves you with basically nothing to eat.

This diet includes every nutrient, even fat!

You probably could tell by the fact that Cavaliere added whipped cream to just about every meal. Just keep in mind that the fat and carbs need to be within moderation, so keep a close eye on your eating habits during the day.

Relatively Calorie-Dense

You know you need to eat a ton of food to put on mass, but it’s sometimes hard to find your appetite to make that possible.

That’s not much of a problem with this diet, though.

A lot of the food is calorie-dense and is only spread among 3 meals. That means you won’t have to be scarfing a meal down every hour of the day and you’ll actually have time to do other important things (like go to work or school).

2 Negatives of the Athlean X Meal Plan

Sacrifice Good, Fast, or Cheap

Even Jeff Cavaliere knows that dieting is hard. That’s because you usually have to give up one of these three: Good, fast, and cheap.

That’s no different with this diet.

Skipping out on good food means you’ll be able to make your meals faster and spend less money at the grocery store. It also means your gains might slow down.

So, you need to figure out which one you’re willing to give up if you want to stick to a diet.

Can Be Triggering

It’s awesome that you can eat carbs and fat with this diet and that you’re not constantly tracking your caloric intake.

But this diet might not be for you if you lack self-control.

Here’s why.

Look at how often whipped cream is used and take a look at the concept of eating frozen yogurt or fat-free ice cream every night. Unless you’re able to use the recommended serving sizes and eat nothing more, then you might struggle with this diet.

Athlean X Meal Plan Final Recommendation

The Athlean X meal plan is a solid option if you have experience in the gym or not.

First of all, it’s nothing like most other diets out there. You don’t have to completely revamp your diet and you’re not stuck eating what tastes like cardboard in order to get the body you want.

This food might taste pretty good and it gets you the macros you need to get fit and your ideal physique. Just be aware that this diet might be a little expensive, time-consuming to make, and even a little triggering if you struggle with self-control.

But even if you get your diet dialed in, you still need a workout program to make gains!

Check out this Athlean-X beginner program to get started!

Build a Superhero Body Without Training Like One

Getting in shape isn't easy. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7.

Xero is a program by Athlean X that promises the results of a gym-style workout without any equipment. Does it work?

Overview of Athlean X Xero

Breaking News: Jeff Cavalier of Athlean X just announced he will be releasing Athlean Xero 2 on October 27, 2020. We don’t have all the details yet but check out our Athlean Xero 2 review for the latest updates on Athlean Xero 2.

The Xero program by Athlean X is a 100% bodyweight training program. That means, unlike other Athlean X programs it doesn’t need ANY additional equipment.

It also comes with a full meal plan, and is good for both beginner and advanced students.

In this review I’ll answer the question, “Is the Athlean Xero program worth it?” by showing you:

• The features and benefits of Althean Xero
• Special features of the program
• Drawbacks and Cons of Althean X Xero
• A video overview of the program
• An overview of the Althean X company
• Video reviews of the program
• Reviews from real Reddit users about Athlean Xero

Personal Recommendation: If you’re looking for a great muscle-building program, I highly recommend Rusty Moore’s Visual Impact Muscle Building (you can see my Visual Impact Muscle Building review here).

Features and Benefits of the Athlean Xero Program

Like the other Athlean X programs, Athlean X Xero is a complete workout program. You can do this program at the gym, at home, and it’s great for when you are traveling because it requires zero equipment besides your body.

Here are some of the main features and benefits:

• Improve the way you feel, move and look with body weight exercises
• Beginner to advanced skill levels with a fully adjustable program
• 5 Day a week training frequency
• No equipment required
• 90 day training system that takes you step by step through the program
• Includes special 6 Pack Shuffle ab sculpting program
• X Factor meal plan included to help you lose fat and gain muscle
• Updated guide on what supplements to take
• Never measure or count calories
• 150+ different and unique exercises
• One time (not a monthly) cost
• Full instant access to the program upon enrolling

Special Features of Athlean X Xero

No Equipment Needed

ll you need for this program is your body. An exercise mat is helpful in some exercises, but not necessary. If you don’t want to spend a ton on a gym membership or if you want a workout program for when you are on the road XERO works great.

Focus on Muscle Building

Xero Sum Workouts and the Muscle Stacking Protocol work together to give you great muscle gains with a pure bodyweight program. This is unusual in the bodyweight space and a huge feature of Athlean X Xero.

Drawbacks and Cons of Athlean Xero

No Weights Needed

Even though Althean Xero focuses on strength training, and you WILL see gains — you will not see the kinds of gains that you would get with a program like Althean X Max Size.

If you want a lean, strong, and well-defined body then Xero is a great choice. If you want to get big, try Max Size instead.

Note: I compare ALL the Althean X programs in my Althean X review here. It’s a great resource for figuring out which Althean X program is right for you.

Weighted Vests Can Increase Program Difficulty

Even though the program is advertised as needing zero equipment, a weighted vest is helpful if you want to dial up the difficulty level. An exercise mat is also helpful.

Athlean X Xero Video

X 90 Workout

Here is the video that the Althean X company produces about the Xero Program. It’s a pretty accurate one minute overview, even if it is a little hypey.

About the Athlean X Company

Athlean X is founded by Jeff Cavalier. Jeff holds a master of science in physical therapy degree as well as being a Certified Strength and Conditioning Specialist.

Jeff’s programs all focus on both athleticism and strength and he is well regarded in the fitness space because he bases his programs on science and not theory.

Athlean Xero Before and After

Jeff has many before and after photos on his website. And the results are impressive. You can see them here.

Here is another Athlean Xero before and after in video form. You can catch the before and after shot right at the beginning of the video. The rest of the one minute video is talking about this guy’s personal experience with the program.

Athlean X Xero Review – You Tube

This video shows the results on day 41 from the Althean X program.

Athlean X Reviews – Reddit

There is a fair amount of feedback on Reddit about the Althean X Xero program. It’s also overwhelmingly positive, which is unusual for Reddit.

Here are a couple of them.

In More Control of My Body

I have followed the program for around a year. It’s a 6 week program, and I was starting it over with additional weight every time (with a weighted vest). Overall I really liked it.

I was usually doing a ~10min warm up, the training, and a 6-pack promise (abs) every training day (5/week)

The program is divided in strength trainings and high intensity trainings (time varies depending on the training). The 6 week always have the same schedule, str/hit/rst/hit/str/challenge (challenge is usually more cardio than strength).

Strength trainings always had the same full body plan, although difficulty and intensity increase every two weeks (more exercise per body part). It was taking me ~1h10/20/30min.

High intensity trainings were always really different, and along with challenges, really hard and motivating. It was honestly what I liked the most of the program. Those trainings were beast, and I really enjoyed getting better and better every time I did the same one.

Overall, I can say this is a good program, really well built (Jeff does know his stuff). There is explanation video for every workout, so you can’t miss anything.

At the end of the year, I lost ~8lbs, which included muscle gains. I felt like I was a lot more in control of my body.

Looking Forward to the End Results

I bought Athlean Xero “yesterday”, and I finished the first workout and the ab workout (about 12:35am). WOW is all I can say, it was exhausting! I’m looking forward to the end results though!

The Bottom Line on Athlean X Xero

Althean Xero is a great program for people who want an intense bodyweight workout that will help them lose fat and build muscle.

It works for most skill levels, but if you really want to gain a lot of mass quickly then a program with weights like Althean Max Size may be better for you (see my complete Athlean X Max Size review here).

You can also see my overview of every single Athlean X program here to determine which one is best for you.

Finally, when it comes to fitness education and training programs, one of my favorite programs is Visual Impact Muscle Building by Rusty Moore. You can see my full Visual Impact Muscle review here.