Jeff Cavaliere's Workout Routine, Diet Plan & Supplements

Jeff Cavaliere was a skinny kid, but he decided to take the matter into his hands, change things and stop being embarrassed about being skinny. His dad helped him hang a heavy bag in the basement, and his transformation into a ripped god began.

As Cavaliere himself says, he started seeing abs after just one summer and became addicted to fitness. Moreover, his physical therapy background separates Cavaliere from the majority of fitness gurus.

Celebrity Clientele

I found it quite surprising that while Jeff Cavaliere's workout programs and diet plans are accessible to everyone, his primary clientele includes celebrities such as Rafael Nadal, Terrel Owens, and David Beckham.

And if they can't meet in person, which has been very common during the pandemic, Cavaliere does video consultations to ensure his clients stay on track with their workout and meal plan.

He loves challenging ultra-competitive clients and making it fun at the same time.

Early Bird Can Have Its Worm

Jeff Cavaliere is not an early bird. He's not too excited about working out at the crack of dawn, and many pros agree with him. He gets up at around 8 am, while his most productive hours are between 10.30 pm and 1 am.

This is really refreshing to hear, as fitness gurus typically push people to exercise as soon as they open their eyes, which doesn’t work for everyone.

However, he’s not against early morning exercise. If his clients are interested in building muscle early in the morning, Cavaliere lets them do their morning routine and then joins them in the afternoon.

The Athlean-X founder has such a schedule that he often ends up working out in the evening, so he takes some pre-workout supplements to keep his energy levels up.

You Don’t Need to Train for Hours

Jeff Cavaliere isn’t into training for hours. His workout sessions typically last about 45 minutes. His workout routine lasts for about 30 minutes, followed by 15-minute conditioning.

Cavaliere uses progressive overload, which allows him to keep getting stronger.

Jeff Cavaliere is serious about his diet, and if you want to look like a pro athlete, you'll need to revise your nutrition. Jeff has six meals a day and eats every couple of hours to keep his metabolism working.

Jeff’s meal plan includes lean protein, vegetables, fruit, and carbs. Yes, Athlean-X founder doesn’t shy away from carbs, as long as they’re healthy and contain fiber and other nutrients.

His diet also includes sparkling water and drinking a couple of protein shakes during the day.

Timing is Essential

Jeff times every meal and all his supplements to get the optimal nutrition, energy, and recovery for each part of his day.

Breakfast is for Powering Up

Athlean-X uses breakfast as a way to stock up on power and energy. Cavaliere’s typical breakfast consists of scrambled eggs, pumpkin oatmeal, skim milk, and fruit.

Keeping it Light for Lunch and Dinner

Jeff usually eats chicken for lunch and fish for dinner, combined with some veggies and complex carbs, such as a whole-wheat wrap or sweet potato.

Lean chicken is great for fighting fatigue and keeping your energy levels high, while fish is rich in omega-3 fatty acids that help you sleep better and calm inflammation.

Simple Snacking

Cavaliere always takes time for a healthy but simple snack. He typically has a protein shake with some fruit.

Every Good Meal Plan Includes a Hydration Plan

Cavaliere’s meal plan is excellent, but he makes sure he stays hydrated throughout the day. As he finds drinking plain water to be a chore, he sticks to drinking sparkling water.

As the fitness guru says, he can down a bottle of sparkling water without even thinking about it. However, he sticks to plain sparkling water and avoids any additions or flavored varieties.

Foods Cavaliere Recommends Eating

Cavaliere has his own line of supplements, called Athlean-Rx. He even has a special protein formula for women that contains 20 grams of whey protein, vitamin D, calcium, MCTs, and only one gram of sugar.

Cavaliere is strict with his supplements, just like he is with his diet. He takes different shakes and vitamins at specific times of the day to get the most out of them.

Even though he’s one of the healthiest eaters out there, Cavaliere says he feels like he’s not getting enough of certain things, so he takes vitamin and workout supplements to ensure he’s giving his body everything it needs. Here’s what he takes throughout the day:

Vitamin supplementation:

• Omega-3 and 6 fatty acids — he takes omega-3s three times a day and omega-6 once to balance them out
• Antioxidants:
  • 1,500mg vitamin C — once a day
  • 1,000 IUs Vitamin E — once a day
  • CoQu10 — once a day
  • Green tea extract — once a day to stabilize his blood sugar levels
  • Multivitamin for men — once a day as insurance
  • Mechan-X — once a day for joint recovery

Workout supplementation:

• Athlean Rx-1 X-Cite pre-workout formula (30 minutes before a workout)
• Athlean Rx-2 post-workout supplement (30–45 minutes after a workout)
• Athlean Rx-3 night-time muscle repair and growth formula (30 minutes before bed)

Most of the supplements Cavaliere uses come from his own line that he designed alongside his father, who's a certified physician.

All of the formulas are balanced and designed especially to help your muscles repair after a workout and during the night, grow, become, and stay strong.

He understands your body's needs and knows what vitamins, minerals, and workout supplements will bring you to your goal.

I love that he knows exactly why he's taking each supplement and explains the reasons in great detail. His routine is science-backed, and this is what makes me trust him completely.