Guys -- I'm running a giveaway contest! Go to jeffnippard.com/photocontest and send me a funny meme or photoshop out of the image for this video's thumbnail. I'll announce the winner on Monday! I'll also be reposting some of my favorites on instagram as well: instagram.com/jeffnippard/ Hope you enjoy the video and good luck!!
@@jhonnybfmv why would I? I think it is best if he keeps doing vids on bodybuilding exercices and other stakeless topics. What to eat is too much for him it seems(even if we stick to a public health or a nutrition perspective). Given his advice, people/americans would not really learn/change anything new anyway... If any change it might even be dirtier one.
Jeff Nippard I would definitely like to see a video on your supplement use now vs. 10 years ago. Maybe add a justification to what you have kept, lost, and gained since then. THANKS JEFF!
@Bruh Man I might've misunderstood, I thought the implication was that Jeffs meal 6 is at 10 PM but it'd be wrong to call that dinner since he does eat at 7:30 PM, which I would call dinner. Normal people wouldn't have dinner at 10 PM in most places.
@@agnidas5816 you have to be real insecure about yourself to give a comment like this to a guy who is literally giving very valuable info free of cost!
Great video Jeff! It’s crazy how much we all can learn in 10 years. In 2010 I was eating a full bag of gummy bears post workout and waking up at 3am to down a protein shake so I didn’t lose my gains while I slept 😂
Your 2010 version is me now. 😭 Everything healthy on work out day, rest days "dieting? Calories? Protein? Who?" *Drinks 3 sodas, Doritos, and Tom's of chocolate, and pizza for dinner* next day: I need to eat salmon or chicken, some bananas, and nuts, OH FRUIT! A protein smoothie, a protein bar yes. YES.
Nice, appreciate people who can self assess and accept they weren't doing thing optimally in the past. So much better than people who dig in and defend their past actions at all costs, including the evolution of what we understand to be the truth. Respect!
I’m so impressed with your dedication for doing this I’d freaking hate my life if I had to eat that diet every day. My brother is a body builder and I remember him eating this way day in and day out for years! So glad for the paradigm shift being more flexible lol
@@Zeno7741 yep I never heard of it before until I got it, went all red, itchy and had tingling sensations in my throat when I started eating it, swelled up a bit too, luckily I decided not to have it on break during work and waited until I was home, apparently it could be worse again the next time so probably wont chance it again
Not sure if you do this already, I would love to see a series of you rating other people daily meal plans based on their own goals. Great learning, thanks
8:11 Tilapia is a garbage fish, Salmon or Trout are the best choices. Tuna is ok if on a budget, but only tuna is a diet looking for constipation; add benefiber, psyllium husk fiber and ducalax if you do tuna and water for 3-7 days.
Chia seeds, hemp hearts, and flax seeds are really good as far as fiber, omega fatty acids, protein, and several micro-nutrients. They are good in yogurt, salads, oatmeal.
For me, a collagen shake is nice in the morning with some red fruits or half a grapefruit.The chicken and broccoli works well, as does steak and eggs with sweet potato. Tuna salad with avocado also great. Rotate to not get board. Good deserts are red fruits and natural yogurt. Banana, green apple or a small oatmeal cookie for a snack. Learning to cook healthy is also important, as is the time schedule and calories. A light intermittent fasting helps the cut, eg don't eat after 7pm-10am and only water, tea or black coffee on the fast.
Your clarity and honesty make this video incredibly helpful, and they also give a sense of who you are as a person and who you want to be. I'm impressed.
Absolutely think that covering your old supplements guide would be worthwhile. This video was great because I can fix and tweak a few things in my "newbie" diet looking back at your old "mistakes". Informative as ever.
Amazing how we debunk so many myths over time, too many to mention but the whole cholesterol debate from the 80’s. Fat was the devil for so long and still people think all fats are bad 🤬 Great video as always 👍
When I was in high school 10 years ago I used to think (like a lot of others then) that carbs were the enemy so my lunches consisted every day of a can of tuna on baby spinach, but then I would slam a litre of 2% milk totally ignoring the fact that all that lactose in the milk was also a carb source, but hey I was pretty lean. I was also not very muscular because I believed that getting shredded and gaining muscle were all a package deal and by the end of grade 12 I looked like a string bean. That was all solved when I went to uni though, and gained the ‘freshman 5’ (more like 30 in my case) eating all that cafeteria ‘food.’ Since then I’ve graduated, found all the fitness-glory of RUclips, and spent the past 3 years training consistently, feeling and looking better than I ever have. It can be a struggle, but looking back always helps to remind us of how well we’re doing now. Thanks for sharing this one Jeff.
What the hell, jeff was like a 4/10 facially, now he's a "Definitely gonna steal my gf"/10 It's so true that guys are the most handsome in their thirties.
only if they workout and take care of themselves....most guys in their thirties get fat and the affects of alcohol ,smoking or stress make their mark, look at the way this guy eats, if you eat shit you will look like shit
the fact that there are real people out there that actually keep record and video's and food plans of what they did a decate or so back is absolutely epic my friend! keep your work going and trust me your a blessing for an over weight diabetic like me and 1000 of other people that are starting to lose weight and need some good info like this! God bless you man!
you can train for many years without nothing more than a few months of newbie gains if your nutrition is shit. ive seen it with so many people over the years. people who train 5 times a week still looking like they have just started training after 6 solid years of working out
@@papaspaulding thats the point. Many people dont change After years of training just because they have the Disziplin to go 1 Hour a day to training but the ther 23 hours they dont eat the right way (sure genetic play huge roll)
Flax seeds: the omega-3 in flax is ALA. There's no DHA or EPA in flax (at least, nothing significant), and conversion of ALA into these fatty acids is very low yield (IIRC, about 1%). Yes, it's still a good food, and ALA is at least something for n3 intake, but it's not a good source of important n3s. Fatty fish is still king here; certain algae products also, if you don't eat fish for some reason.
love this video. Everyone, including me onfcourse, should do this type of exercise and evaluate the things you did in the past and realize how much have you learned. Great work!
My first prep in 2011 consisted of a lot of tilapia and legit haven’t been able to eat that since 😂 ... the evolution of natural bodybuilders taking a more evidence based, flexible approach is pretty wild to think about!
@5:20 regarding flaxseeds, the best thing to do is buy a spice grinder, and get your flaxseeds whole. Keep them whole, and refrigerated. Use your spice grinder to grind them per meal, as opposed to having a larger quantity pre-ground. Apparently, if they sit over time, pre-ground seeds will see some of their nutrition degrade. And, although my mother in law is a naturopath, and I simply got this info from her, it is essentially anecdotal, as far as I’m concerned. But there’s a good chance there is truth to it, and so maybe research it properly if this interests you.
Apparently the main benefit of fasted cardio is switched off alpha 2 adrenergic receptors and greater blood flow or traffic of catecholomines to those difficult area's, like the abdomen.
One mistake - you said you need to increase deficit as metabolism adapts. Some might understand it as metabolism adaptations make you stop losing weight in a calorie deficit. You mean to adjust calorie input/output to get back into deficit, as metabolism adapts.
I would be interested in hearing your opinion regarding 6 meals a day. As I recently learned, (and it seems to work for me - again probably subjective per individual), but the more you eat throughout the day, the more you spike your insulin. Granted it is needed for digestion, delivers energy to our cells but it is also the fat storing hormone. The body can only lose fat when glucagon is present. As I understand it, glucagon can only be present with a lack of Insulin resulting keeping fat lower in the body. As insulin lowers, the pancreas activates glucagon, the fat burning hormone. The leaner the muscle tissue, the higher your metabolism. For me, 6 meals a day spikes my insulin and leaves glucagon low or non existent. Again, going back to 3 satiating meals a day has been more beneficial for me personally. I noticed better metabolism and better gains (leaner). I used to have what I called fat muscle, but now my veins and muscle definition are showing through.
my cyropractor told me that if you want to maximize the good fats in the flax seeds, then you need to grind them and eat/drink them right after. I was told that the double bindings in the fat chains would go harsh after a short amount of time after blending. (maybe like 1-2 hours)
Thanks a lot, awesome that you do this kind of videos as well. Nothing wrong about acknowledging that we were wrong in the past. I'd love to see more like this one.
I don’t usually comment but this is a great video. I learned so much. My boyfriend is constantly harping on how I should eat your old diet and I keep saying there is new info that supports your changes. Love this!
Jeff, I love your approach with nutrition! I am currently studying dietetics and am about to start a masters program in nutrition. I think your recommendations are awesome and love your evidenced based approach. Thanks for these great videos!
Hey Jeff! it would be really nice if you could do a video on building a diet on a REALLY tight budget. Cause here in Brazil lots of very nutritional foods are very expensive.
before he flexed I was like he looks the same except more trap muscles and a little bigger chest. Then he posed and I was like WTF am I watching? This dude grew so wide like holy crap. Congratulations on all the hard work.
He talks like 10yr ago Jeff was fucking built and shredded. The before and after comparison isn't that far off. (I'm sure I dont see it cuz I'm not a body builder) YOU'RE HUGE.
Hey Jeff, Jon here from NC I'm just starting to begin dieting specifically to lose fat and then begin intense muscle training and feel like I'm doing well with my meals, but I was wondering do you have any resources, books, videos, etc. on the bare bones basics? Like what are macros, charts and diagrams on intake? Etc. I know you get alot of comments and may not see this but if you do a response would be greatly appreciated!
Try checking out the RUclips channel"Pure BullFit." In his latest video, he added a Google doc link to description that offers free basic information. Maybe not in depth, but he may have more if you explore his site.
There’s something that really baffles me. No disrespect to Jeff, but without knowing a lot about nutrition, how did he get so lean and ripped? Dude looked amazing even ten years ago! Honestly I feel like I know quite a bit at this point but dieting down is so difficult for me. Even to be at 15% I need to be strict with what I’m eating as I put on fat very easily. Not fair man :(
Rhitam Dutta might just be how big he was for his own size, as an example Bruce Lee definitely had low body fat because he was small, but Jeff looked shredded in 2010 probably not because he had really low body fat but because he had just really big muscles
Hey man. Really refreshing video idea because it also helps highlight the notion that one can self-assess and reassess with no shame or ego- All growth, good job man.
Remember, there’s not one diet for everyone. This can be a general guide. Don’t forget you can get shredded AND improve your overall health. This diet presented will most likely not improve one’s general health.
I think you need to crush flax seeds before consuming or they go right through you. They are high in omega 3 which is extremely beneficial when it comes to building muscle and most of us are extremely deficient in omega 3. Chia seeds are good too, as are pumpkin seeds for potassium. Another thing we are all deficient in.
Tip on eating most nuts and seeds: dry roast them. It makes most of them much easily digestible. Obviously don't burn them. We spoke and roast most of the foods like this.
Re: Meal plans that are ridged. I think when you start out you need a ridged meal plan. Because there's a lot to think about. Is it time to eat, what to eat and the feelings... I'm hungry, I'm not hungry, I'm tired. ... But as you experience that food plan, you learn... It's okay to eat at 9:57am instead of 10:00am. It's okay to trade tuna for salmon. It's okay to substitute ground flaxseed for fish oil capsules. (10 years ago tuna was the fish to eat. Salmon today is popular because it's high in Omega 3s and has less mercury than tuna.) When you are hungry it's difficult to think about what's acceptable on your plan. As you get used to being hungry, that gets easier. 💖🌞🌵😷 Ps. I think there was so much broccoli in your plan was to fill you up with less calories being absorbed as it takes more calories to digest broccoli than is in the actual amount contained in broccoli. Where as fruit is the opposite it true there's more calories absorbed than used in digestion.
Such a great video. Sorry it took me 2 years to find it. I really appreciate how you have enough self- awareness and zero ego to criticise your self. Total legend.
9:22 Interesting you say that, I just recently watched Mike Mutzels video `Eating Late Slows Fat Burning (oxidation) on high channel High Intensity Health. I highly recommend watching this video for more information on that specific variable. Information is power, and this may be potentially helpful for those who are older, and/or following a more fat based diet (keto). Awesome video Jeff, love your content!
Jeff could you make a video where you sit down and show us how you would go about making a meal plan for yourself or someone you’re coaching. So for example, where would you start and what would you take into consideration etc.
Hi Jeff, I really like your videos and your science-based approach to training efficiently. Due to the COVID19 (Corona) outbreak, many gyms in my country (Denmark) have closed temporarily. I'd love for you to make a video with a suggestion for a full-body home workout. I know this will never be as good as training in the gym, but right now, it will have to do. Therefore, it'd be great to hear your advice. All the best.
Flax seed is good for many things, but Omega-3 isn't one of that. The bioavailability of omega-3 from flax seed is only 10-15% because it's AHA and requires enzymatic conversions to EPA and DHA.
All of your vids are terrific. You are conspicuously knowledgeable about this subject matter. This vid, however, sticks out as being of the appropriate length. Adult attention spans are good for about 8 mins to 11 mins max in an online learning environment. This video on diet was . . . ahem . . . the most "digestible" one you have done. But the are all brilliant with respect to content.
Guys -- I'm running a giveaway contest! Go to jeffnippard.com/photocontest and send me a funny meme or photoshop out of the image for this video's thumbnail. I'll announce the winner on Monday! I'll also be reposting some of my favorites on instagram as well: instagram.com/jeffnippard/ Hope you enjoy the video and good luck!!
It seems you are still quite ignorant about nutrition...
@@arallskiant9923 Do you walk around saying this to everyone?
@@jhonnybfmv why would I? I think it is best if he keeps doing vids on bodybuilding exercices and other stakeless topics. What to eat is too much for him it seems(even if we stick to a public health or a nutrition perspective). Given his advice, people/americans would not really learn/change anything new anyway... If any change it might even be dirtier one.
Is rice bad cause I just eat that and chicken and beans 😱😱😱
Jeff Nippard I would definitely like to see a video on your supplement use now vs. 10 years ago. Maybe add a justification to what you have kept, lost, and gained since then. THANKS JEFF!
I think the most disturbing thing about this video is that 2010 was 10 years ago ...
SUGAR LIFE He’s saying it’s weird that it was that long ago because it doesn’t feel that long ago.
SUGAR LIFE My bad man, you never know in the comment section; tHaT’s WhY i StIcK tO tHiS wHeN bEiNg SaRcAsTiC.
Arminius Chieftain of the Cherusci lmaoooo same. Too hard to differentiate through just words and no tone.
@@sugarlife485 you must be a teenager then
@@sugarlife485
In 2030 youll get it lol
everyone : dinner
Jeff : “pre-bed meal”
lmao
It is at 10:00, why would you call that meal "dinner" ?? His post-workout meal is dinner.
@Bruh Man I might've misunderstood, I thought the implication was that Jeffs meal 6 is at 10 PM but it'd be wrong to call that dinner since he does eat at 7:30 PM, which I would call dinner. Normal people wouldn't have dinner at 10 PM in most places.
Supper*
I think you mean "supinated plank marathon set carb preload".
2010 Jeff could steal your girl, and help her study for exams.
at that height hahahahaha
@@agnidas5816 EVEN at that height.
Agni Das I’m 6 feet tall and Jeff could definitely get it 🙃
Lmao
@@agnidas5816 you have to be real insecure about yourself to give a comment like this to a guy who is literally giving very valuable info free of cost!
Can't wait to watch in 2030, "mistakes I made in 2020".
“Turns out everything I did in 2010 was right so I’m back to that”
@@MovingToToledo hhahaha
👍🏼
Not gonna lie this is a profound and relatable comment lol
🤣💔
AthleanX- your diet from 10 years ago is killing your gains.
Eric G lmfao!!!
lol
Haha😁
_iYogurtSlinger_ fuck off
@_iYogurtSlinger_ Why so tribal ? No one has a "The complete picture" everyone has blind spots. Learn what you can from as many sources as you can
Great video Jeff! It’s crazy how much we all can learn in 10 years. In 2010 I was eating a full bag of gummy bears post workout and waking up at 3am to down a protein shake so I didn’t lose my gains while I slept 😂
Your 2010 version is me now. 😭 Everything healthy on work out day, rest days "dieting? Calories? Protein? Who?" *Drinks 3 sodas, Doritos, and Tom's of chocolate, and pizza for dinner* next day: I need to eat salmon or chicken, some bananas, and nuts, OH FRUIT! A protein smoothie, a protein bar yes. YES.
@@tiffariff same 😂😂😭
and now it's 12 years
@@CY3ER 13
"2010-Jeff":
With clothes on: "Hey, can you fix my laptop?"
Without clothes: Ey Bro, how much can you bench?"
definition of clark kent
Was just thinking he looks like a super buff Linus from LinusTechTips :D
Nah bro 2010 Jeff with clothes on FIXED your laptop.
This made me laugh so hard idk why 🤣🤣
I love how he's so critical of himself when even 2010 Jeff was way more shredded than I was in best shape
Nice, appreciate people who can self assess and accept they weren't doing thing optimally in the past. So much better than people who dig in and defend their past actions at all costs, including the evolution of what we understand to be the truth. Respect!
Very True
I’m so impressed with your dedication for doing this I’d freaking hate my life if I had to eat that diet every day. My brother is a body builder and I remember him eating this way day in and day out for years! So glad for the paradigm shift being more flexible lol
haven't seen the video but it's probably not enough kiwis
You arent wrong
I'm allergic to kiwis, it sucks
@@Michael-gi5th First time I hear that
@@Zeno7741 yep I never heard of it before until I got it, went all red, itchy and had tingling sensations in my throat when I started eating it, swelled up a bit too, luckily I decided not to have it on break during work and waited until I was home, apparently it could be worse again the next time so probably wont chance it again
(You wrote : haven't seen the video but it's probably not enough kiwis)...My answer. Your not supposed to eat endangered birds..
Put x1.25 speed and you sound exactly like Ben Shapiro
You've ruined yet at the same time made this hilarious!
I would love to see you talk about your old supplements notes, this was a really interesting watch!
He totally ignored that
“Supplements”
Same
Same
This
When someone shares how serious they are about their meal and training routine it really motivates me to start being thoughtful about it too
"Whats wrong with that? " That killed me
Me too!
I legit choked on my drink 💀💀
That was really good editing. I kept on laughing right after.
Genius genius genius 😆
5:25 More videos need “pop up bro Jeff”. It made me think of the toasty guy from Mortal Kombat.
“Light to decent 4”
Jeff went full Fantano on us.
Jeffthony Gainstano here
0:29 wow that neck transformation tho
Forreal man
5:26 "whats wrong with that" LOL RIGHT
"this is the biggest violation so far, other than the comic sans font" XD. Priceless
Omg the neck from 2010
Chicken neck
nek minute
Makes sense why he's so obsessed with neck training now lol
First thing I seen lol
Turtle neck
Not sure if you do this already, I would love to see a series of you rating other people daily meal plans based on their own goals. Great learning, thanks
Jeff's old diet looks like that and he rates it 4/10. Mine's gonna be -4/10 then 😅😅
What is the most important meal of the day?
Everyone: Breakfast!
Jeff: The pre-workout meal!
Dude his meal 2 Whey protein and 100gm broccoli 😂😂😭
S J it’s so disgusting idk how he could eat that
Depressing to say the least
great goals require great sacrifice
"What's wrong with that"
Shud ask the person who sat next to him at the lectures. All that fiber and protein would set off a perfect storm
8:11 Tilapia is a garbage fish, Salmon or Trout are the best choices. Tuna is ok if on a budget, but only tuna is a diet looking for constipation; add benefiber, psyllium husk fiber and ducalax if you do tuna and water for 3-7 days.
When's the posing vid technique coming
Chia seeds, hemp hearts, and flax seeds are really good as far as fiber, omega fatty acids, protein, and several micro-nutrients. They are good in yogurt, salads, oatmeal.
The worst mistake was probably not having 10 kiwi’s a day
shush
For me, a collagen shake is nice in the morning with some red fruits or half a grapefruit.The chicken and broccoli works well, as does steak and eggs with sweet potato. Tuna salad with avocado also great. Rotate to not get board. Good deserts are red fruits and natural yogurt. Banana, green apple or a small oatmeal cookie for a snack. Learning to cook healthy is also important, as is the time schedule and calories. A light intermittent fasting helps the cut, eg don't eat after 7pm-10am and only water, tea or black coffee on the fast.
Bro Jeff would definitely say up the protein for 2010 Jeff
Your clarity and honesty make this video incredibly helpful, and they also give a sense of who you are as a person and who you want to be. I'm impressed.
Really happy with your Fundamentals Hypertrophy and Body Recomp Program!
Great job Jeff :D
Greetings from Bavaria
Absolutely think that covering your old supplements guide would be worthwhile. This video was great because I can fix and tweak a few things in my "newbie" diet looking back at your old "mistakes". Informative as ever.
Amazing how we debunk so many myths over time, too many to mention but the whole cholesterol debate from the 80’s.
Fat was the devil for so long and still people think all fats are bad 🤬
Great video as always 👍
“Light to decent 4/10” Yea ok internet’s busiest bodybuilding nerd
Jeffrey Nippartano
LOL
Soon as he said that I crl+F'd "light to" because I knew someone else would make the observation lmao
Broccoli fillets and chicken florets
@@tawanakmatsika9628 good point Keith
When I was in high school 10 years ago I used to think (like a lot of others then) that carbs were the enemy so my lunches consisted every day of a can of tuna on baby spinach, but then I would slam a litre of 2% milk totally ignoring the fact that all that lactose in the milk was also a carb source, but hey I was pretty lean. I was also not very muscular because I believed that getting shredded and gaining muscle were all a package deal and by the end of grade 12 I looked like a string bean. That was all solved when I went to uni though, and gained the ‘freshman 5’ (more like 30 in my case) eating all that cafeteria ‘food.’ Since then I’ve graduated, found all the fitness-glory of RUclips, and spent the past 3 years training consistently, feeling and looking better than I ever have. It can be a struggle, but looking back always helps to remind us of how well we’re doing now. Thanks for sharing this one Jeff.
Definitely interested in the supplement review!
2:24 - i hope people realise how important this statement is
VIDEO ON 2010's SUPPLEMENTS Plzz!!, Lots of love from India
What the hell, jeff was like a 4/10 facially, now he's a
"Definitely gonna steal my gf"/10
It's so true that guys are the most handsome in their thirties.
only if they workout and take care of themselves....most guys in their thirties get fat and the affects of alcohol ,smoking or stress make their mark, look at the way this guy eats, if you eat shit you will look like shit
the fact that there are real people out there that actually keep record and video's and food plans of what they did a decate or so back is absolutely epic my friend! keep your work going and trust me your a blessing for an over weight diabetic like me and 1000 of other people that are starting to lose weight and need some good info like this!
God bless you man!
I thought everybody does it ..... These apps track this stuff for years . You can always look back at what works for you and what doesnt.
Take Nutrition serious. U can train 2 years without results if ur Nutrition is shit
you can train for many years without nothing more than a few months of newbie gains if your nutrition is shit. ive seen it with so many people over the years. people who train 5 times a week still looking like they have just started training after 6 solid years of working out
@@papaspaulding thats the point. Many people dont change After years of training just because they have the Disziplin to go 1 Hour a day to training but the ther 23 hours they dont eat the right way (sure genetic play huge roll)
Can I get some help with my nutrition then? I'm not the best at diets at all and it's got to be cheap. I know my macros if needed
They also don’t focus on progressive overload. They just go, do some fancy workouts with a predetermined amount of reps and call it a day.
Lots of people undereat and dont sleep good. And they dont train hard.
Flax seeds: the omega-3 in flax is ALA. There's no DHA or EPA in flax (at least, nothing significant), and conversion of ALA into these fatty acids is very low yield (IIRC, about 1%). Yes, it's still a good food, and ALA is at least something for n3 intake, but it's not a good source of important n3s. Fatty fish is still king here; certain algae products also, if you don't eat fish for some reason.
Posting during the Arnold... Bold choice.
Natural Hypertrophy I see u everywhere
The omega 3s from flax seed are not very bioavailable. However, you can increase the bioavailability a bit by adding turmeric.
love this video. Everyone, including me onfcourse, should do this type of exercise and evaluate the things you did in the past and realize how much have you learned. Great work!
My first prep in 2011 consisted of a lot of tilapia and legit haven’t been able to eat that since 😂 ... the evolution of natural bodybuilders taking a more evidence based, flexible approach is pretty wild to think about!
10 years ago? How old is Jeff? I thought he was in his mid 20's.
his is like 28
He is 28 I guess....
29. Started lifting when I was 15. Started competing at 19.
@@JeffNippard wow man, that's amazing.
Jeff how natty are you
@5:20 regarding flaxseeds, the best thing to do is buy a spice grinder, and get your flaxseeds whole. Keep them whole, and refrigerated. Use your spice grinder to grind them per meal, as opposed to having a larger quantity pre-ground. Apparently, if they sit over time, pre-ground seeds will see some of their nutrition degrade. And, although my mother in law is a naturopath, and I simply got this info from her, it is essentially anecdotal, as far as I’m concerned. But there’s a good chance there is truth to it, and so maybe research it properly if this interests you.
Apparently the main benefit of fasted cardio is switched off alpha 2 adrenergic receptors and greater blood flow or traffic of catecholomines to those difficult area's, like the abdomen.
One mistake - you said you need to increase deficit as metabolism adapts. Some might understand it as metabolism adaptations make you stop losing weight in a calorie deficit. You mean to adjust calorie input/output to get back into deficit, as metabolism adapts.
I would be interested in hearing your opinion regarding 6 meals a day. As I recently learned, (and it seems to work for me - again probably subjective per individual), but the more you eat throughout the day, the more you spike your insulin. Granted it is needed for digestion, delivers energy to our cells but it is also the fat storing hormone. The body can only lose fat when glucagon is present. As I understand it, glucagon can only be present with a lack of Insulin resulting keeping fat lower in the body. As insulin lowers, the pancreas activates glucagon, the fat burning hormone. The leaner the muscle tissue, the higher your metabolism. For me, 6 meals a day spikes my insulin and leaves glucagon low or non existent. Again, going back to 3 satiating meals a day has been more beneficial for me personally. I noticed better metabolism and better gains (leaner). I used to have what I called fat muscle, but now my veins and muscle definition are showing through.
This was a great video. I liked the way you laughed at the comic sans font! Lmfao.
For some strange reason, We ALL were attracted to that font in those days.
my cyropractor told me that if you want to maximize the good fats in the flax seeds, then you need to grind them and eat/drink them right after. I was told that the double bindings in the fat chains would go harsh after a short amount of time after blending. (maybe like 1-2 hours)
Thanks a lot, awesome that you do this kind of videos as well. Nothing wrong about acknowledging that we were wrong in the past. I'd love to see more like this one.
I don’t usually comment but this is a great video. I learned so much. My boyfriend is constantly harping on how I should eat your old diet and I keep saying there is new info that supports your changes. Love this!
Jeff, I love your approach with nutrition! I am currently studying dietetics and am about to start a masters program in nutrition. I think your recommendations are awesome and love your evidenced based approach. Thanks for these great videos!
Hey Jeff! it would be really nice if you could do a video on building a diet on a REALLY tight budget. Cause here in Brazil lots of very nutritional foods are very expensive.
Well presented again, and good reflection of your hard work and training. Love the dedication, enthusiasm and great knowledge. Thank you.
before he flexed I was like he looks the same except more trap muscles and a little bigger chest. Then he posed and I was like WTF am I watching? This dude grew so wide like holy crap. Congratulations on all the hard work.
Now critique Stephanie’s old diet LOL
damn
Lol her diet has always been crap. Eating 10k worth of donuts is not healthy lol
She probably ate the same way which is why she had to go all in because her body was like nope 👎🏾
This is such a informational video, literally one of the most informative I’ve seen on RUclips
11:21 HA YES! He finally gave a different voice to Bro Jeff.
He talks like 10yr ago Jeff was fucking built and shredded. The before and after comparison isn't that far off. (I'm sure I dont see it cuz I'm not a body builder) YOU'RE HUGE.
Hey Jeff, Jon here from NC I'm just starting to begin dieting specifically to lose fat and then begin intense muscle training and feel like I'm doing well with my meals, but I was wondering do you have any resources, books, videos, etc. on the bare bones basics? Like what are macros, charts and diagrams on intake? Etc. I know you get alot of comments and may not see this but if you do a response would be greatly appreciated!
Try checking out the RUclips channel"Pure BullFit." In his latest video, he added a Google doc link to description that offers free basic information. Maybe not in depth, but he may have more if you explore his site.
There’s something that really baffles me. No disrespect to Jeff, but without knowing a lot about nutrition, how did he get so lean and ripped? Dude looked amazing even ten years ago! Honestly I feel like I know quite a bit at this point but dieting down is so difficult for me. Even to be at 15% I need to be strict with what I’m eating as I put on fat very easily. Not fair man :(
Rhitam Dutta might just be how big he was for his own size, as an example Bruce Lee definitely had low body fat because he was small, but Jeff looked shredded in 2010 probably not because he had really low body fat but because he had just really big muscles
“I’m a feeling a light to decent four..tran..sition”
Is unexpected Fantano a thing? Because this might have made it a thing
Hey man. Really refreshing video idea because it also helps highlight the notion that one can self-assess and reassess with no shame or ego- All growth, good job man.
Dude, your video editing has really gotten on point! Nice work!
Jeff I am so grateful for all the wonderful knowledge you share with us here on your channel!
Remember, there’s not one diet for everyone. This can be a general guide. Don’t forget you can get shredded AND improve your overall health. This diet presented will most likely not improve one’s general health.
Crazy how much I have learned from you over the years as a 65 year old body builder
I love that Bro Jeff just popped in like “wHaTs WrOnG wItH tHaT?”
I think you need to crush flax seeds before consuming or they go right through you. They are high in omega 3 which is extremely beneficial when it comes to building muscle and most of us are extremely deficient in omega 3. Chia seeds are good too, as are pumpkin seeds for potassium. Another thing we are all deficient in.
And he just said to grind them 😂
“FRENCH TOAST! ... for the love of god...French toast.” ...says coach Greg.
Tip on eating most nuts and seeds: dry roast them. It makes most of them much easily digestible. Obviously don't burn them. We spoke and roast most of the foods like this.
“Other than the comic sans ms font” 💀🤣🤣
Re: Meal plans that are ridged. I think when you start out you need a ridged meal plan. Because there's a lot to think about. Is it time to eat, what to eat and the feelings... I'm hungry, I'm not hungry, I'm tired. ... But as you experience that food plan, you learn... It's okay to eat at 9:57am instead of 10:00am. It's okay to trade tuna for salmon. It's okay to substitute ground flaxseed for fish oil capsules. (10 years ago tuna was the fish to eat. Salmon today is popular because it's high in Omega 3s and has less mercury than tuna.) When you are hungry it's difficult to think about what's acceptable on your plan. As you get used to being hungry, that gets easier. 💖🌞🌵😷 Ps. I think there was so much broccoli in your plan was to fill you up with less calories being absorbed as it takes more calories to digest broccoli than is in the actual amount contained in broccoli. Where as fruit is the opposite it true there's more calories absorbed than used in digestion.
Damn. Your 2010 physique is my goals for this year.
2010 Jeff looked hella nerdy, but was hella shredded. He was like 6-7 percent body fat back then.
@RandomPaperClips That's not anywhere close to what 10-12% looks like..
What's beautiful about life if you don't give up and keep going you will learn and become a lot better at what you do
Such a great video. Sorry it took me 2 years to find it. I really appreciate how you have enough self- awareness and zero ego to criticise your self. Total legend.
This is amazing, so glad fasted cardio isn’t necessary:) I am wondering if you ever drink protein shakes post workout? Or is that a myth
I think the most disturbing thing about this video is that your plan was written in Comic Sans
Jeffs voice has a calming effect.
9:22 Interesting you say that, I just recently watched Mike Mutzels video `Eating Late Slows Fat Burning (oxidation) on high channel High Intensity Health. I highly recommend watching this video for more information on that specific variable. Information is power, and this may be potentially helpful for those who are older, and/or following a more fat based diet (keto).
Awesome video Jeff, love your content!
Jeff could you make a video where you sit down and show us how you would go about making a meal plan for yourself or someone you’re coaching. So for example, where would you start and what would you take into consideration etc.
Another big issue with the diet is the over consumption of Tuna. Combined with tilapia you're definitely consuming way too much mercury.
Just shows the amazing gains you can make with 10 years of natty training 💪🏻 great job 👏🏻
The "Whats wrong with that?" So got me. Good job
Hi Jeff,
I really like your videos and your science-based approach to training efficiently. Due to the COVID19 (Corona) outbreak, many gyms in my country (Denmark) have closed temporarily. I'd love for you to make a video with a suggestion for a full-body home workout. I know this will never be as good as training in the gym, but right now, it will have to do. Therefore, it'd be great to hear your advice. All the best.
Flax seed is good for many things, but Omega-3 isn't one of that. The bioavailability of omega-3 from flax seed is only 10-15% because it's AHA and requires enzymatic conversions to EPA and DHA.
All of your vids are terrific. You are conspicuously knowledgeable about this subject matter. This vid, however, sticks out as being of the appropriate length. Adult attention spans are good for about 8 mins to 11 mins max in an online learning environment. This video on diet was . . . ahem . . . the most "digestible" one you have done. But the are all brilliant with respect to content.
Those Canada Hilroy notebooks are iconic. I wonder if they still make those...
The red highlighting totally obscures what it's "highlighting."
It's not supposed to highlight anything, it's to show he would remove those things from the diet. Therefore he crosses the words with a red line
I love the growth it takes to be able to look back at your old self and critique it
"Light to Decent 4/10" only thing missing is a yellow flannel :P Shout out to Jeffthony Niptano ;)
0:17 babyface jeff on hulking monster body sure is an experience