How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
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- Опубликовано: 1 ноя 2019
- Get The Ultimate Guide to Body Recomposition!
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More info on the nutrition guide:
This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:
• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!
If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:
• 15 Chapters and over 140 scientific references
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”
Go to ▹ ▹ www.jeffnippard.com
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SOURCES:
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www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
Music: Blue Wednesday - Tick Tock:
/ bluewednesday
Epidemic Sound
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's RUclips:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
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After 6 months of planning, researching, late nights writing, tweaking and perfecting, The Ultimate Guide To Body Recomposition is finally live! I’m really proud of the final product and I know you guys are gonna love reading it. Grab yours at 25% off for the next 7 days here: JeffNippard.com 🤜🏼
I love reading it, going to get it while it's still on sale
Can I use paypal?
@@ricardogonzalez9110 yes you can
Zubair Khan This type of content takes me and my team weeks to make. The edit alone was about 50 hours of work and the filming/planning took us 18 hours one day. How should I step it up from that?
what's the best way to determine maintenance calories? I am stuck with that
I trust this man. I don’t know what it is. He gives off the energy of a buff, swole mouse
Wtf lol
mighty mouse lol
@@sunzofman940 😂
The voice+body
😂😂😂😂
“Sleep is the single most important-“
Me watching this at 3 am: Oh no-
Hahahahahah damn
ITS LITERALLY 4AM
Oops, same
People always talk about skinny fat, why never chubby swole?
Anyway Last week
I watched this video almost a year ago and followed its to a t. I have lost 50 pounds and gained 20 pounds of muscle. This is from thanks giving last year. I am in the best shape of my like! I totally appreciate the time you put into this video! Thank you!
Really appreciate you coming back to give this feedback
Amazing! Can you post before and after pictures/a video on your page? Would love to see the difference.
What stack did u yse
@@endre3296 pardon my ignorance, but what is a stack referring to? thanks!
@@briangiven7399 what stack of chicken and broccoli did he use, and did he include vitamin gummy bears
Rewatching this video 14 months into my fitness journey. Down 75-80 lbs. big increase in muscle. Age 33 5’7, 158 pounds, Shredded 8-10 percent body fat. Benching 1.5 my body weight and looking great. It’s a marathon not a sprint!
Hell yeah dude, nicely done, that’s motivating to hear. Im 32, I’m 5’8 used to be 190-200 lbs with abs, could bench 315 for reps. Let myself go these last couple years and got up to 240 and was looking terrible (Getting chubby when you have muscles is the worst because then you look extra fat lol). I’ve been working hard the last couple months though, down 30 pounds so far to 210 lbs. hoping to keep it going to the 180’s or less.
You're my age and height, would love to hear more about your journey
@@RhysSaunders I started out recomping of course. Lifting weights, never did cardio. Focused on high protein and lifting. My recomp/diet lasted about 8-9 months. I lost a chunk of weight just by cutting the junk out of my diet…it wasn’t until I started actually logging my calories that I got it all off though. I got down to 7 percent body fat this way. Towards the end though I was maintaining muscle at best. Very little gains on a calorie defecit with no body fat to use for fuel. Since the diet ended I still log calories but I’ve been eating somewhere around what I think is maintenance/small surplus. The last 6 months is when I really started putting on size everywhere. I did a body scan a week ago and I’m still 7 percent but you can actually tell I workout now. Never did any protein powders or supplements.
My 3 best tips
1. Eat 5 meals a day to keep your body in a state of protein synthesis constantly and log your calories
2. Stay consistent in your workout plan
3. Don’t give up. It takes time.
Do you by any chance know the amount of calories you ate daily when you were in your body recomp phase? I am 5,7 20 yrs old and am wantinh to build a physique similiar to yours! I currently weigh in around 195lbs and am in a calorie deficit of 1,680. I am also doing strength training in hope of building muscle while losing weight, but heard of this body recomp and wanted to try so please any help would be nice thank you!
@@carlosamador1424 2400 but I also work labor.
I love how when he says “recent science challenges this idea” he actually provides a study. Great video and fantastic content
An article. You can find a study to prove pretty much anything. You need to dig down to see was it a blind study, who paid for it or conflict of interests, how big was the sample size, was it a realistic grouping of people and therefore can it's findings be applied to normal individuals, etc. It's what the other studies say that provides the context.
@@eastcoast4233 he does tho. In most of his videos he does bring up the sample size and other parameters.
he talks about it as though it's a revelation!!!
and yet we humans knew this before we left the forests for the savannah!
@@Jafmanz if that’s true… then why do hundreds of millions if not billions of people struggle with this, and often do provably wrong things to try and achieve their goals?
HOW TO BURN FAT LIKE A BODYBUILDER IN 2021!!!DONT MISS!!!ruclips.net/video/Fs07kpJV9wg/видео.html
People always talk about skinny fat, why never chubby swole?
Amari Brown holy shit that’s me
How have I never come up with this...
Bro, you better tweet that.
Its been called fat strong 😟
Most powerlifters fall in this category
Ayeeee🤙🏽😎
Love your content! I lost 100 pounds in 2021, took a diet break and am back in a cut. I'm 5'5 and now weigh 183 pounds. Looking to get around 170 pounds. Let's get it 💪🏻
Jeez good stuff, keep it up 👑
I was 180 and felt like shit now I'm at 156 good luck bro.
@@andrewbaxer5259 how did u lose so much
@@christheyeetnoob7402 prolly shorter guy, 26 lbs is around 3 months of a 500 deficit from maintenance
I’m 157 need to be 145 😭
As someone who is about to start their 4th week of Trt due to having T lvls around 200... I found this video extremely helpful. Im looking to put on muscle but also have about 50lbs to lose too... 100% subbed and will support channel. Thank you for providing the studies. The sleep one is huge i'm finding. An hour of sleep seems to be the difference between waking up the first time the alarm goes off and being in a bad mindset turning them all off. Thank you for the quality content
Take care of the trt,health is everything
He explains it like he’s planning a heist
The ultimate heist; getting as much gains as possible
He be do soundin like Lester from GTA V doe
@@milad0823 Hahahaha he really does xD
😂😂😂
Homie really sounds like Lester from gta 5
When he said "the sub-optimised trainee"..I felt that
Me too brah. Hit me hard ha ha
F
Everyone is sub-optimized because there's no such thing as the perfectly optimal diet and exercise plan. Humans are messy and even our crappy kitchen/bathroom scales are not that accurate - neither are the macro lists on food packaging. You also don't know what your hormones are doing or what your micronutrient levels really are, how good your sleep is, how stressed you actually are, etc.
Just do your best and don't stress about trying to be perfect, because that's impossible without some sort of future nanobot bio-reporting tech that measures absolutely everything in your system in real time. Also, while you think you're failing by easing up on your routine or diet now and then, that might actually be what's optimal!
Yep. I now at least know how to describe myself in the future *cries in bellyfat*
Bruh. You felt it. I felt it. Called my mom and she told me she felt it.
Just bought your book, I’ve always been overweight then I used your videos online to structure workouts in such a way that I made serious gains, but then I took a loooong break and now I am basically back to where I started I am so thrilled about the way you break this process down so well, Thank you!!!
Hey, How is it going?
Never seen anyone put so much work into making videos for RUclips. It’s like a biology class.
Sometimes I play Jeff Nippard videos when doing my essays because his vocabulary helps me out lol
Cool
😂 that’s one muscular dictionary
😂
@@craetydonutkey1348 HAHAHAH
I get you. The way he speaks is so formal and eloquent.
Him: Sleep
Me: *Watching this at 3 in the morning*
au.wavrain same
Literally me right now
yessir me rn
Lol right
4:40 am for me
After 3 years, in 2022 your accurate content still rocks a lot! This should the base "reading" for any newbie or intermediate fitness/bodybuilding person. I lift for 15 years, with some breaks apart, and when I saw this video I knew had to dissect very well. Congratulations, you are the example of intelligence applied to bodybuilding. Please continue the fantastic work. You are great
its not accurate his co author said that one basketball player gained 20lbs of muscle in 10 weeks. Not even a genetic beast IFBB pro can do that in a cycle. that's my only issue with the info. 20lbs of muscle is a shit ton of muscle
Jeff, I ran into you yesterday. I’m currently serving as an Airman in the military and was looking to burn fat and get slightly bigger but not too bulky. Just strong enough for gymnastics and such things as calisthenics. I love your channel dude! 10/10
Straight to the point & with evidence with clear explanations. Love it.
Just don't forget the Trenbolone!
Hello fellow Airman
Hello fellow Airman
Hello fellow Airman
Hello fellow Airman
Thanos is not on steroids! He is perfectly natural, as all things should be.
Oh, snap!
Gem stones are the roids
Good one🤣
@@DanSwanson2070 i see what u did there 😂
Exactly 😁
4:26 - Step 1: Recognise training as the driving force
5:16 - Step 2: Decide on a primary goal
5:43 - Step 3: Center calories around maintenance
6:21 - Step 4: Setting up macronutrient targets
7:24 - Step 5: Optimise!
#saved
You are the real MVP the people’s champion
Thanks
Thank you.
What does he mean by fill in the rat with carbs
Excellent info man. I feel like when I search online this very issue, most are thinking someone is at 10% or less body fat. I’m pushing 30% and want to cut fat (it’s all in my torso). I used to lift a lot but that was 7 years ago and I stepped in the gym for the first time today. This video is extremely encouraging as I’m very confident I can cut my body fat % while building muscle as well as definition since cutting fat will effectively make definition more noticeable. I’ll be checking out more of your videos. Thanks so much for a honest humble video. We need more of you out there
UPDATE!! HOW ARE YOU NOW?!?!
How are you doing now?
I just started trying to lift weights and your channel has so much scientific backed into. It’s like having a master class with a nutritionist and trainer all in one. Thank you!
Key Points I found in this video:
1:09 It's possible to build muscle without a large caloric surplus and even without any surplus at all.
1:50 New lifters have the best chance for body recomposition because they are the most primed for building muscle that they'll ever be. Also, calories can be pulled from fat to fuel muscle building.
2:06 Overweight individuals can eat in a calorie deficit and still have enough energy stores to fuel the muscle-building process.
2:15 Detrained athletes that have built decent levels of muscle before get a recomposition effect due to muscle memory.
2:30 Thanos using the Infinity Stones is very similar to using anabolic hormones so this is awesome!
3:05 If you haven't been training very hard or seriously even though you've been in the gym for years you probably fall into this category. I have a client that did this for almost 2 years and she's made more progress with me in a couple of months than she ever did by herself so this is definitely true!
4:08 Recomposition probably won't happen much in advanced trainees who already have their training, diet, and supplementation fully optimized.
4:30 STEP #1: Training is the main driver for body recomposition no matter who you are. Also, OVER 9,000! Like this, if you understood that reference lol.
5:03 Focus on progressive overload and perform 10-20 sets per body part per week with appropriate intensities.
5:16 STEP #2: Decide on a primary goal!
5:27 If you're leaner 8-12% (male) or 18-22% (female) your primary goal should be focusing on building muscle mass. On the flip side, if you're not so lean, 15-20+% for men and 25-30% as a woman your primary goal should be fat loss.
5:49 STEP #3: Find maintenance calories and adjust based on your primary goals. Set up your maintenance calories and add 5-25% calorie surplus for muscle growth. If you're more predisposed to gaining body fat, err on the side of 5%, if you're always relatively lean you can be more aggressive on the higher side at a 25% calorie surplus.
6:10 If you're trying to lose fat, enter a slight deficit in the range of 10-20%. The more fat you're trying to lose, the bigger the deficit here.
6:23 STEP #4: Set up macros for your goals. Protein comes first. 1.2 grams per lb of lbm if you have a higher body fat %. 1.6 grams per lb of lbm if you're on the leaner side.
6:50 Jeff is jacked as fuck so he needs 1.5 grams per lb of lbm!
7:05 protein has a bunch of benefits that assist in body composition other than muscle growth.
7:20 fat intake should be set at no lower than 20% of your total calories. Carbs will fill out the rest of your macronutrients.
7:29 STEP #5: Optimize your plan and pay attention to the details! As you get more advanced, the little details do add up and absolutely matter!
7:47 SLEEP MORE! Also, those kiwi pillows are totally Jeff 😂
8:10 The better your sleep is the more fat you'll lose in comparison to lean body mass. This is insane and explains so much in our sleep-deprived society! Bottom line: sleep with kiwi pillows!
8:33 peri-workout nutrition matters. Your pre, intra, and post-workout nutrition and supplements will add some benefits as well. Focus on protein powder, creatine, and caffeine first.
9:55 Jeff plugs his book and he should because it's a fantastic resource.
Edit: I'm finally back as I said I was! For those that were awaiting my return, I apologize for the long wait! Especially @I agree but I think that. I know you wrote those last 2 comments with the addresses on them perfectly! Hopefully, you've all been well and have had a happy holiday!
Dante it’s been 3 weeks and still no word I don’t deserve it? I know you got my last 2 comments I wrote the addresses on em perfect.
It’s been three weeks did you come back ?
Dante Redgrave Strength come back
@@Poopmyjorts I have returned and have edited my original comment! Thanks for waiting patiently my friend!
@@kr0ssf1r33 Not quite but I have finally returned a month later!
At the beginning, he looked so happy eating the pizza, and so sad eating the broccoli. 😂 So true.
You could just make a real pizza, instead of fast food. I find that it tastes better and it is at the very least not unhealthy. You can even add broccoli.
Yotam Ar reward yourself on work well done it works wonders itsadietlifestyle.blogspot.com/2020/04/reward_19.html?m=1
Broccolli is made a lot better and gives off a great fragrance when it is fried
Brocoli is actually tasty and sometimes better than pizza
does anyone else enjoy like the diet "chicken and broccoli" type thing😂😂
my mom made that for me when i was a kid with brown rice and that was like a delicacy bc my fam was so unhealthy
Having just started going to the gym with real purpose, these videos have been a breath of fresh air compared to some of the other channels. Thank you!
Very helpful. I'm obese but have been weightlifting for about 6 months now and it's been a struggle. I've tried to focus on learning the basics but it's been difficult and I wouldn't say that I've been training as hard as I would like. I have been questioning if I have already wasted the window where it's supposedly easy to lose fat and gain muscle at the same time but your video suggests the answer is no by a lot. And that makes me feel good because it still may take me a while to ramp up to where I need to be. Meanwhile though my upper body has most of my body fat and my legs are already quite toned and muscular and strong because they have been supporting my extra mass all this time. So this gives me a lot of insight on how to approach my plans.
Hey man just an advice - Make sure you keep your protein intake between 100-120grams. Below that you won't get the benefits. I was obese at once and have lost most of the weight since then but as my protein intake was only about 50grams, I didn't develop much muscle in 2 years of weightlifting.
Your protein intake is going to matter a whole lot more than any workout.
@@DantesInferno96 His formula suggests I should be shooting for about 210 grams which ... I doubt I can hit. But I had been trying to build up to about 100 grams as you suggested and now I have a clearer goal.
@@Erydanus keep it between 100-150 grams. Lower than that you won't see the benefits. Higher than that, I think you'll have to bulk up. These bodybuilder guys tend to do bulk more than cut because they start small and skinny unlike us folks who are obese and big at first. So their path is different from ours. It's not possible/advisable to bulk up when you're obese so just cut efficiently, when you're down to a healthy weight, keep cutting till you drop down to like 10-12% body fat. You'll have decent muscle definition even if you don't have a lot of strength by then. Then you can start bulking up again. It might take 2-3 years but the end result - which is loving how you look in the mirror is absolutely worth it. Be patient and consistent. I wish you the best.
@@DantesInferno96 hi what do you mean by cutting can you please help me I’m considered obese 5”8 220lbs and I been stuck at this weight and I’ve been training and making sure I’m doing cardio I can’t seem to get out of the 220s but everyone tells me I’m
Losing weight but when I step ok the scale my weight is still the same maybe I should not focus too much on the scale
@@OctaviaGunn muscle is denser than fat, so the pounds of fat you're shedding are being replaced by muscle. You'll look like you're loosing weight even if the scale doesn't move.
I lift hard for 2-3 months every couple of years. So I’m always a new lifter
I feel this!
Story of my life yo
I knew there were others like me
thats why i quit lifting too. i go to the gym and hit every piece of equipment till i cant move and then my whole body is sore for a week and i can barely move so i never go back..
@@thothheartmaat2833 Sounds like you need to follow a proper program then. "Hitting every piece of equipment you can" just sounds like you're setting yourself up for failure.
me: sleep is important
also me: *watches this at 2am*
1am rn 🤣
*4am
4am * alarm set for 6:30 *work at 7
Fuckin same
G33KofAhmad right
This seems to be a very good channel. I'm all ears. I'm a physician with great interest in nutrition, training, health and self-improvement. Despite having been a full time professional for almost 20 years, learning things every day, I feel like a novice, eager to learn more.
Excellent content! Big fan of the channel and the way you explain things. I m now in the same situation you are explaining, but i didn't know it is called body recomposition 👏👏
He looks like that friendly guy in the gym who cheers on newcomers and helps them build confidence
If there’s no rush to compete, a recomp is the best way for everyone to go, a lot better for mental health too.
A slow but sure process.
Heck yes, mental health is where its at. Trust me: Try to recomp first! I do an hour of competitive cardio a day so i knew bulking and cutting wasn't for me, eating healthy and getting newbie gains has changed my body and my life.
blacked mirror well if you feel small you have to gain weight fast to be motivated or gain weight period. I was 120 6’0
It is not slow considering you may gain a lot faster on a bulk but you will have to lose a lot of fat and for most people they will realize that they arent actually gaining that much muscle (water, fat yes)
@@Trenacetate43 Face it, 90-95% of us go to the gym for three reasons...to feel better, look better, and get a little stronger. If you just gauge the isolation movements instead of the big compound movements, you will find that you will get stronger while losing weight. I've been back at for about a year after a very long layoff. I have dropped a substantial amount of weight, and though my bench and squats have gone down, all the rest like curls, triceps pull downs, and really anything I do with barbells has gone up...not to mention a huge amount of increase in sit ups, crunches, captain's chair, etc. I know from past experience that the strength curve will swing back and will be on the increase when I hit my weight and level out.
Ive been eating more trying to build muscle as im quite thin been doing dumbells about 4 month and still dont see much gain but my belly is gettin bigger. I eat mostly clean .. chicken quinoa spinach salad vegetables . Nuts peanut butter . Bannanas extra virgin olive oil. Oats. Natural yogurt . Ive put on about 6 pounds in weight
I just purchased both the book and the essentials bundle from Jeff's website. I am fairly optimistic about beginning this fitness journey. I was a wrestler and XC runner in High School and at age 29, I was roughly 205 lbs (down from 240 lbs) and competing in 5K races and winning medals in my age group. After the shut down in 2020, I met my now wife, and I stopped training since there were no more in person races. Since then, I have climbed back up to 300 lbs. I've even faced some health issues that require medication as a result. I've started walking and exercising for about an hour every other day for a few weeks now which includes a light full body routine, but the essentials full-body 3 days per week seems to be a routine I will tolerate for a while.
Thanks for all the info. Jeff. Having a background in mathematics, I really appreciate your approach given your background in chemistry.
Worked out regularly and intensely for 2-3 years and gained a pretty good physique. I’ve been injured for 8 months now and I’m soon to be making a return to the gym. Planning to recomp because over the time I’ve been gone, I’ve lost 8kg and gained a bit of fat. Gonna make sure I train just as hard if not harder than previously and get back to where I once was. As always, your videos are unbelievably helpful.
So if im overweight and new to lifting, this means I'm in the sweetest spot for building muscle and losing fat, am i right?
yes
Same here weight 213 and 5’6 i weighed 224 a month ago and just want to gain muscle to speed it up but hes making it complicated asf
@@breadloaf4619 Take your time. Change doesn't come instantly
Yes! Multiply your current bodyweight in pounds by 11. That's a great calorie estimate to maximize fat loss while you train with a properly programmed, progressive training routine.
Hawt Pire YOOO TELL ME MORE
Thanos being called out for being an anabolic steroid user was inevitable...
Anil Menon i know it’s random but it’s the police ma’am, your son has been hit by a drunk driver, he is dead hahahaha😂
Need to throw him out of the villain hall of fame or at least get him an asterisk
Have you seen the testicles on his chin? It's allllll testosterone man
@@Fbitypeshit well thats good
Anil Menon 😂
Just bought his fundamentals hypertrophy program, Sucked it up and got the ultimate guide the body recomposition. I just finished setting up my meal plan and I never realized how my gains were being limited by the structure of my diet. Can’t wait to see the changes. It’s worth the 100 bucks.
so basically sleep is important
me: staying awake till 2 in the morning then getting up at 5 am for work -_-
Dude get more sleep... less sleep is even bad for health overall🙏😭 All the best
Fella grinding for that brain cancer he gonna get for lacking sleep
@@camilofuentes7056 no.
@@astonvillafcforever9985 ur a villa supporter mate
@@camilofuentes7056 dam you can really get that from lack of sleep?
This guy looks like thor and sounds like ben shapiro
Wow
Fats dont care about your feelings.
watch this liberal's abs get destroyed by FATs and LOGIC
@@gonavygonavy1193 😂
I was thinking the same tjing
Just wanting to show my appreciation here. Your videos are the best with overall coverage on questions that I had. Thank you for the great quality of videos. And I bought the recomposition PDQ and it's been a game changer. Happy holidays and Cheers.
Thanks for representing us shorter guys and thanks for being so knowledgeable and awesome i learned a lot from you!
I really appreciate how well this guy presents his information. Its like reading a scholarly article: he cites his sources, lists his "arguments" and organizes them well. He's like a swole Professor.
4:25 start of how to recomp
Neil Malakar yuh
Legend
Thank you
this is the most informational video I've found for recomp and how to execute. Thanks so much!
That protein intake recommendation hurts my wallet.
@@DanDascalescu-dandv I only take in 70-90g on a 20:4 fast right now with a 2000 calorie deficit - still building muscle and gaining strength, while dropping 1.8kg of fat a week!
Dan Dascalescu it depends on which study you choose to believe, many studies are useless they only show an average
Buy protein from local farmers. I buy trays of eggs, 30 for $5 AUD.
@@DanDascalescu-dandv wow its true i just read that whole thing! And yen i agree more than 0.8 gm of protein is useless
Eating more than once a day has made me broke. So....... that protein count wouldn't be the same for females would it? I'm new to bulking up and eating alot more food for the past 6 weeks now but my biggest gain is my big bloated belly which wasn't there when I started.
What did it cost?
Thanos:"My Balls"
Da mon not if he did the proper post cycle 😉
LoL
My pecs
So inspiring.
Excellent in depth video. Easy to understand and follow. Great job!
Can we just talk about how smooth the car example was lol
Kuroki gensai
No.
gensai what are you doing here 😳
HOW TO BURN FAT LIKE A BODYBUILDER IN 2021!!!DONT MISS!!!ruclips.net/video/Fs07kpJV9wg/видео.html
I was put on your channel but Christine from Simply Nailogical, and I'm so happy she mentioned you and your gorgeous partner Stephanie. I know you're not supposed to judge a book by its cover, but when I saw you in the thumbnail, I braced myself for the infomercial-gym-nut screaming "YOU WANNA LOSE WEIGHT? GAIN MUSCLE? WELL LETS GO GO GO!" And was so pleasently surprised with your eloquent, soft spoken, and research driven speech. I hate being yelled at and never find those things motivating. Thank you for being so lovely!
Same here! I love Cristine and Ben's podcast, they've been my starting motivation for working out! Now I'm obsessed with fitness videos!!
This is incredibly explanatory thank you so much for sharing your knowledge 🙏🏽 Starting my fitness journey i am so eager to learn but i feel like drowning under so much data. I'm very grateful because i can see years of studies to make everything so simple and all your videos so efficients.
He is humble compared to some others.
Also… I love his use of research articles.
I’m new here, I love everything about this video, the editing is perfect who ever did it needs a raise, I like the little cut scenes where u add stuff that ur talking about, I like how ur sitting there making it look like ur talking to us directly, I like how u show back up to what ur saying, at times the way u add food on the scene with a bright light is just satisfying. Ur very creative keep it up brother
Him:Eat 276 grams of protein!
Me: I eat a lot of protein!
Checks my food app: 30 grams each day.😂
Your body can only absorb about 30g of protein every 3 hours.
@@Dan36097 if it is true how he can eat those whole proteins in one day?
@@Dan36097 lol it's not. That was one single study that said that. You body can process as much protein as you put in at one time
@@duckmeat4674 In the context of muscle growth 30-40g of protein every 3 hours is the maximum the body can utilize.
Its multiple studies.
@@Dan36097 Yes, but even if you eat more than that (like huge 80g protein meal) in a single meal there will be protein in your blood flow to use again in 3 hours. This was discussed in Jeff's podcast with Jorn Trommelen.
This was so informative! Great information clear, easy to understand. Love your channel!!!
Last weeks I felt a bit lost diet wise. What macros should I hit? How many calories? How much cardio should I do? Being in the gym already 5 days a week and having a live besides it. So I decided to a lot of chicken without veggies, but now missing a lot of nutrients. Love to see your evidence based videos, since they're so inspiring and always put me on the right track again. Thanks!
*Confused between bulk Or Cut*
*Ends up making no Progress*
Same here
My life so far
LMAO same buddy
@gorilla tactics if you're over 20% body fat I would definitely say go on a cut. There's nothing worse than building muscle and not being able to see shit.
@@quicktingz2097 huge facts
Holy shit that sleep study seems a little crazy. Jesus one hour made a crazy difference!
Jon Jones' Dealer sleep has been my biggest weakness:/
Yes, crazy. And I am watching this at half past midnight... time to go to bed :D I sleep like 7h on average - not bad, yet I knew I would have better results with more sleep - but man, that study's findings are mind-blowing. Time to fix that.
@@Eth77930 It's disheartening tbh. For me I've always done ok, not great with setting a consistent time, but if something is off during the night I wake up and there goes my whole night. Maybe it's genetics cause my dad has a similar problem.
Its the one shortcoming that i cant get over. I struggle a lot with sleep because of mild anxiety. When i try to go to bed early, i psych myself out when i cant fall asleep, or wake up at least once per night to use the bathroom.
@@lololol924 me too
I did a recomp, lost 45lbs of fat, and gained a TON of muscle. About 23% more muscle than I had before. Which, in 2 1/2 months, is impressive to me.
How do you calculate the % I would like to know to how much body fat % I have
How? I’m in the same boat as you
Great educational video of understanding what’s needed. I prefer a coach who can tell me what to train, what to eat and when. This is where it gets tricky for me; Trying to find the right coach who’s invested in my training.
I've tried using Google to look up techniques but keep coming back to Jeff's videos. He already does the research for you and in my opinion is one of the best information sources. I really appreciate all the hard work you put in Jeff. Thanks for the guidance!
The subjects who lost muscle from sleep deprivation 1. didn't have the energy for quality training sessions in order to build and maintain muscle and 2. Sleep deprivation causes stress on the body and when the body is stressed it produces the stress hormone cortisol which dissolves muscle tissue. Therefore, 7-8 hours of quality deep sleep per night matters a lot if you want to lose body fat, build or maintain muscle tissue and generally be healthy.
3 years later into my body recomposition journey, I'm down from 265 lbs to 215 & gone from 34% bodyfat to 16% bodyfat. Never did any bulking or cutting periods, just a mostly carnivore diet, boxing for cardio Mon & Wed, and weight training on Tue & Thu. Rest/Recreation Fri-Sun.
How tall are you?
That's true, I've been going to the gym 3 times a week for 1 year but only started getting serious with it (i.e better nutrition, slight callory deficit and harder, smarter training where I really try to put on some effort) and I've been noticing a lot more muscle growth + fat loss during the last 3 months.
I'm still a newbie + was in the lazy trainee category for months, but 1 year ago I wouldn't have imagined that.
Jeff : "The sub-optimized trainees"
Me : and I took that personally..
Time it took to make the video: 10% writing the script, filming, and editing; 90% perfectly cutting out pictures from car magazines.
As a former personal trained who digested around 100 books on these topics.. this guy is so on point, and views training and nutrition through a paradigm rarely seen.
I just subscribed to your channel. I've been training for almost 1 year, and I couldn't find someone who would deeply explain the process of building muscles. Thank you)))
I’m currently 24 weeks out from a natural physique competition - Jeff’s videos are my favourite source on RUclips for science-based training and nutrition tips! 🔥
Ask Dr. Swole me too bro he’s the best
Good luck!
Muscle Head yep 👌🏼
Silky Sausage thanks!! I’ll need it, I’m coaching myself 😅
why are you swollen
Jeff: has a great house
*proceeds to sleep on the couch*
i am type 3, detrainee. did a long break after 16 years of working out, then started directly with a cut. put on a ton of muscle mass and simultaneously lost 7 kilos from 98 to 91 kg (im 185 cm tall and was at like 20% bf when i was 98kg) over 3.5 months with an aggressive 1900kcal cut (maintenance is about at 2900kcal).
We need to protect this man at all costs. Thank you.
i appreciate the fact that Jeff's before and after photos have the same lighting.
But you can tell he's pushing his stomach out on the first image to exaggerate the 'change'
Your videos are so well produced, researched, and entertaining. You are easily the best fitness creator at the moment. Thank you !
Clear, logical and well articulated.
Thank you.
Mr Nippard! Old school OG with degrees and Pen time here. You are an amazing young Lion. Keep going. Big respect. You know your stuff and have helped me immensely!
This man explains anything so we'll, it's unbelievable
I can say I personally found this to be true. I have been overweight most of my life, but 2 years ago I started hitting the gym and dieting. I would observe my belly getting smaller, while my arms, back and chest were growing in size.
What type of diet were you on?
@@otaieb48 I was overweight (nearly obese). Then I took a friend's advice and cut out junk food and chocolate and started tracking my calories. I also started hitting the gym every other day taking a protein shake after the workout.
So it is not like I followed some specific plan, I just stuck to the basics for a couple of months and since I was in terrible shape before the change to my body was apparent
@@Kosteru-des Hey thx for sharing this......i am also 40 pound over weight and started little cardio and strength combination about 2 weeks ago.........i want to gain muscle while losing fat.......i hear that i have to eat like equal amout of protein to my weight in pound.......now how do i eat 215 grm protein..(Ii take protein shake twice a day and i barely make to 80 gram of protein).......i dont even get that hungry...........did u eat that much protein?......and did u gain any muscles?
@@shrenik I took one shake of protein before and one after my workout. Then I was having some chicken, eggs or yogurt but I definitely was not taking the prescribed amount. It is very difficult to do that.
So yes, you will gain muscle if you are hitting the gym often. If you get more protein you will most likely do it faster, but as a beginner the results will still be decent.
Burning Ice I'm pretty sure you have to lose some weight first, and/or cut the protein intake down to 0.7-1g per bodyweight, so if you weigh more you should strive for the lower end of the spectrum until you get more lean (then eventually Jeff's recommendations for protein intake).
I really appreciate Jeff's videos. Overall heath and fitness can be so daunting,, but he presents the information very clearly. Even with using all the facts, figure, graphs and added research, I feel like I'm able to take in the information and apply even a fraction of what I learned right after the video. Also, the biggest thing with fitness videos that I have seen is that there's really no facts to back up what people are explaining. The "why" and "how" are very important to me. Lastly, Jeff doesn't make the audience feel intimidated or stupid. At some points, he is learning right along with us and not afraid to point out unfamiliar topics. Thanks Jeff. Much appreciated.
A clear and simple guide, worth to give it a try. Thanks Jeff.
Thank you, Jeff. I’ve been weight lifting for the better part of 15 years, and personally, have never struggled to recomp when carrying extra bf, or after a lapse in training (covid lockdowns). I’m so sick of hearing it’s not possible.
This video is a huge relief. I'm right now in category 1 and 2, been exercising and lifting about 3 weeks and I was very worried I wasn't doing anything. Thank you, I will keep going!
right now i wouldn't be worried about any of this. You've just started lifting. Just focus on going to failure on your sets to maximize muscle breakdown and hit your maintenance calories (Work them out using a calorie calculator) and you should be fine.
@@seggsbenny, and, what if sleep eludes you! 7:44.
how u doin now
Hey guys, when I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my very first diet plan created on Nextlevel diet iirc... I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3000 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
Ya for me it was the same but I’m 6’5 and 18 so my maintenance calories while storing 4-5 times a week is 3000. So to bulk up I have to eat around 4000
What is a healthy amount of sleep to get as an adult you think? Is 8 hours ish enough?
@@Boudicaisback 7-9 is the sweet spot but there are a lot of factors. The only way to know for sure what is best for you is to experiment with different times and see how you feel throughout the day. I know for me, when im eating carbs I find I need at least 8 hours to feel good but only 6 if im on a ketogenic diet.
@@mdel310 thank you for the response it is appreciated
Your calories mean nothing if you don't tell us your height
Thanks Jeff. Humble, honest and informative. Great video and awesome channel 🙏❤️
I'd love to see Jeff do a video on how to sleep better and longer etc, and how to deal with things like waking up in the night and such, he really digs into all the research.
Smoke some pot
Magnesium
@@michaelrud4351 😂
@@michaelrud4351 pot interrupts the REM sleep cycle, do research before spewing getting into bad vices
@@dankmiatabro4713 it can, but it has benefits too.
"Bad vices" lmao okay church boy
If Jeff bought that whole pizza just for the .5 seconds it would be used in the video then that is next level dedication to youtube edumacation
this is a video that the writer did the research he needed. thank you for helping me
2nd time watching this and I Highly respect how fast you jump right into the video. I thought i missed the beginning
Well done on acknowledging that we're all coming at this from different places - so often study findings are portrayed from an incredibly narrow viewpoint. This often doesn't paint the whole picture and leads to confusion/disillusionment.
The part about sleep totally freaked me out
Thats where your body makes all those gains happen. Really though, if you are giving your body the proper rest you will grow if you are doing a new program every 4-6weeks. This is where a lot of fitness gurus dont say is how important sleep is and how important it is to listen to your body. Good sleep is DEEP SLEEP meaning not getting disturbed sleep(waking up in the middle of the night) and usually the case is when you have disturbed sleep its due to high cortisol levels.
Nick Andrade I’m trying to reshape my body and whatnot but I have a 5 month old so good sleep is not really realistic :/
guyyouseewhenyoudie me too! I have a baby who wakes me up all night and I’m trying to lift in the day and it’s exhausting.
@@arianafox365 😞☹️
Still cant get over how much you look and sound like Drew Lynch. With that being said, i love your videos. Very informative with combining science in a not so monotone and boring style. Keep up the great work
Thank you for this informative video. Question:
Is there a calorie deficit low threshold for supporting recomposition? Example: given that all other conditions you talked about are met, how does maintaining less than 10-20% (e.g. 35%) deficit effect recomposition if at all?
Just started to get back to focusing on my health and fitness after way too long. I find it so frustrating that fitness takes so long to build and strengthen but so quickly evaporates. Focusing on each day as they come, setting and smashing small progressive goals is what is keeping me on track so far. This is a great vid, very inspiring.
here's an anecdote from a 52 year old HARD gainer. currently 5'9" 160. for several years I was working out (used to be in great shape) eating 2700 ish calories a day, I even tried T for a couple years and I got nothing but fat weight. I got lots of advise from people who claimed to "know" how to do it right; I gained nothing. I quit the juice back in December and quit working out for 6 mo. just started back a month ago, I am eating only about 1900 cal per day and not working out terribly hard but I made one change. while I was consuming about 180g of protein per day before it was clumped into bigger portions. For 30 days I have been eating 30 to 35g of protein EVERY 2 hours and it has made an enormous difference. In 30 days at 52 years old i just shed 3 lbs of fat and put on 6lbs of muscle per dexa scan. I am over the moon right now, what a huge epiphany.
This video was so helpful - learned a ton! THANKS 🙏
I think another note of importance for new lifters is the following: most of the the guys in the fitness industry present all those facts that promote muscle growth (sleeping well, eating balanced, consume supplements) and even though those are definitely useful, there is also a misleading, kind of hidden aspect to this. Most guys promote their supplements and their training regimes showing off physiques that are unrealistic using just those techniques. Just training super hard, every day, eating healthy will NOT get you that coveted shredded physique (unless you have some extreme rare awesome genetics, good for you!).
This so perfectly timed. It's exactly what I am trying to do. Thank you 👊🏽
2:28
I like how Jeff put a picture of Thanos for Anabolic steroids lmao
@giusseppe What kind of ironic bs is that
@@duckduckgo358 Just another lucky bastard with a job & a hobby trying to rub it in
Nah that was Rich Piana
Your incredible content is so well done, and you sell the book with your well-researched info - THANK YOU!
as a noob, thanks so much for these videos and putting the information in such a digestible way
It would take me multiple weeks to record and edit this video even if I was working absolutely full time. Props to Jeff