My Full Shredding Diet Plan (All Meals Shown & Macros) | Full Day of Eating
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- Опубликовано: 29 апр 2018
- A few notes/updates on the diet:
- Keep in mind that the numbers presented are rough ball-park averages. They won't work out perfectly because they don't map to the individual perfectly.
- In the Fundamentals Nutrition Series (coming soon!), I will go into more detail and use examples to illustrate concepts better.
- The informative segment was done totally off the cuff. I wish I used 0.5-1.5% bodyfat per week which would have captured the fact that for many people, a slower rate of loss like 0.5%/week is ideal. Again, it's individual and depends on your goal but this is a good place to start for the broad strokes.
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Edited by Rashaun R using Adobe Premier
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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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Disclaimer: 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. 
Развлечения
Who else is cutting now? Anyone going full bear mode through the summer??
1800cal cutting right now brah!
Jeff Nippard Trying! First real cut and it *sucks*!
Yes, getting those winter gains to show off.
I've been cutting for weeks! It's going awesome!!👍
On the bulk from now to next march, yay for carbs galore. Whats your opinion on high cholesterol levels from eating too many eggs? Eating 4 eggs a day has me over by 444mg, is it a large enough value to cause effect?
Loving the vids for inspiration to change up routine
Right there with you Jeff - I'm just coming off of my 33 year bulk cycle.
Bodybuilding problems
WHILST CUTTING.. cannot wait to Bulk
WHILST BULKING.. cannot wait to cut
Facts
I'm never eager to cut lol
Never wanted to cut
I have the smallest appetite ever and even when I'm consistently cutting 1lb a week I feel comfortable and don't look forward to bulking lol
cutting is so much easier
RIP bear mode 😫
No offend but I don’t get you don’t just say it to him in person
Midgets can't be bears xD
It's called messing with your significant other.
She's just messing with her man. Lighten up brother.
Teddy bear mode
El Guapo7 midget is 4'9, he's not even close to that
Really liked the Myfitnesspal screenshots and the different food options to eat to get shredded this summer!
5:45 white board with diet plan written out and discussed
Thank you! You holy saint
This is by far one of the most informative and insightful videos regarding figuring out macros.
Thank you for doing this!
Oh man what an amazing quality of video! You really deserve to hit that 1M subs! Keep it up!
You're the man Jeff! Looking forward to this series!
The return of Shred Nippard 🔥
Gino Brouwers That's perfect 🤣
Gino Brouwers fakenatty nippard
More like Shred RIppard
` ʼ salty genetics
Bear nippard becomes shred nippard
I love this video. I’m still on my first bulk(few month in and I’ve gained about 25 lbs.) very happy with my results so far, but this give a lot of great insight into what and how I may be eating while I further my bodybuilding career! :) also, loving the kiwis! Started eating them a few weeks ago and cant stop 🙌🏼🙌🏼🙌🏼
Love the videos bro! They're always super in depth, entertaining and informative
Yes Jeff this is what I'm talking about you always come at the right times with the perfect vids. Thankx man
Meal nutritional info:
Meal 1: 1:32
Meal 2: 13:26
Meal 3: 13:45
Meal 4: 14:39
Meal 5: 16:48
Meal 6: 17:25
ty so much i love u
Missed these videos man! Hella stoked for this series!
Cutting Vol.1, Vol. 2, Vol. 3, etc...
You rock Jeff, thank you for your tips!
This is hilarious! I was working out at this Bailey's this morning! Small World! I enjoy your content Jeff...Great videos!
There isn't any fat loss tea or a magic pill. There are only smart dieting and training. *Next Level Diet* is a great tool to start with because it gives you everything you need to reach your fitness goals.
don't buy next level diet, it's a scam
I learned some new information from this video. Thank you so much. I'm excited to track your cut. Look forward to the updates.
Loved this video! great change from your usual research content! love those as well but definitely make more of these 😄
I think you should have a series on dieting. Things like what macros to do for bulking and cutting and such. I would really appreciate it!
I'm going full blown penguin mode.
Big chest, tiny legs and tiny arms whooooooo
Sounds hard, give it a go, lets see the results!
How bout pear mode? Leg day everyday
I am the opposite.. all big but my chest is freaking small
That's ok, as long as it looks good.
Like if you raise both of your arms out like Jesus on the cross, are your pecs still there with the middle crease showing or is flat like a 12yr old girl? lol
If it's flat, gonna have to start doing them incline dumbbell presses
Call him happy feet
Fantastic, another informative video, of all the people and trading videos I’ve watched, you come out on top, every time. Well done. Thanks.
Good stuff Jeff, keep the videos coming!
Jeff is going to unleash some crazy shreds
Ryan Craig i see u everywhere
Thank you for the tip about the 1.3 ratio on meats. Just for sake of accuracy I always weigh meats raw but that makes it more tedious and keeps me from being consistent. I feel like that’s gonna be a game changer for me. Thanks again! 💪
Been waiting for a shredding video for a while man!! Awesome job
Loved the 4-6 min diet. Please show more of your cutting meals (need ideas). Can’t wait for the fundamentals vids. Thanks
Rashauns editing is sick that alone should give him like 10000 followers (sorry if I spelled his name wrong)
Best of luck with the cutting plan, Jeff!💪👍👍
Thank Goodness for Jeff starting a cut. I’ve been doing a cut for about a month and a half now and I’m down from 220lbs to 208lbs and I’m finally under 20% body fat. My goal is around 190-195lbs and to be 10-12% body fat but I know it’s gonna be hard. Thank you for the motivation Jeff! I’m sticking to it through the summer. Bear mode will start around October for me
Just started cutting myself. I'm an older bodybuilder (haven't competed for ~ 18 years) and the science has changed a lot for myself. The videos are awesome. After a few years off due to career change, I'm now full-time in the gym and this is my first "real" cut in about 10 years. I've been using Progression app to track my training. Just added the myfitnesspal to track diet. I'll keep watching!
"Excited to be cutting" what the hell are you talking about lol
Well, you've heard it, he couldn't even make 10k happen when force feeding so you can imagine that 1 year in a surplus wasn't always easy. At some point, you're just glad to not having to eat all the time anymore.
Yeah I'm envious of Jeff's hilariously tiny appetite. Would make cutting easy.
i always get excited for a cut too, cause i dont like being fluffy/fat, even tho i dont like not eat alot
I feel like my appetite is small but I enjoy bulking because I don't have to watch what I eat so much
@@UnknownXV I mean that's kind of normal being 5 foot 5 -- having a small appetite
16:10 did you also track the nutrients from the bud you've been smoking?
I'm a newbie and loving your channel. You and your girlfriend are awesome. Thanks for explaining everything you do in the gym! Can't wait to watch your series on shredding/cutting. Good Luck!!
Really dig the edits man! Love your channel
"Manlet Gets Smaller Ep. #1"? j/k, love you dude!
Cut Series suggestion: Hard Nips
You'd definitely end up showing up in some weird searches, but it would be pretty damn hilarious.
That gym edit was pretty sick.. Love your science explained and your a talented content creator!!!!
Thank you Jeff for giving us what we want when it comes to your vids
on time brother, let's shred together =D
I know this is an older video, but big appreciation on the 1.3 ratio for cooked to raw chicken! Do you happen to have an estimate you use for dry to cooked pasta?
Video quality is amazing! Crystal clear.
Love the vlog, please keep regular vlog style updates throughout the cut, its good to see the ups and downs and small details that you don't normally get to see.
I think Summer shredding is a solid name for it. Haha
I had this huuuuge discussion with my mates about "low protein" (0,82 g/lb) on a cut. They all thought I'd lose all MAH GAINZ. Yesterday one of them said; "Yeah, I dropped my protein to ,82 g/lb 'cause I saw Jeff do it."
I loved the «4-minute diett»-Part of the video. Keep it up my man!
This vlog was super enjoyable,more of this!
Eat a kiwi a day just so you can call it the “Kiwi Cut”
Still waiting for the most scientific way to train legs video Jeff!
Really looking forward to more episodes in this series!
I started watching you Jeff and getting addicted. I am starting to get more fit and start getting more healthier. Thank you for motivating me
Plzz make a video where you try your max in all 3 powerlifting lifts while you are still in the beast bear mode. It is so wanted under your viewers and it would be AWESOME💪
Yo Jeff, are you still using creatine while cutting?
Maaaan Rashaun's edits are so sick! Give that guy an Oscar. And really liked the 4 (6) minute explanation of how to break down a diet and plan for it - good luck on the cut!
Very informative! Keep it up it was very helpful 💪🏼💪🏼
When cutting I looooove to drink calories - umadbro?!?!
J.Cole's album is absolutely amazing and I'm happy Jeff has a good taste of music
Ryan Williams its ok, not amazing but also not bad
Best videos in the game, Roshaun is killing those edits!!!!
Thanks for the video jeff it helped me a lot with my current cutting plan 👌
Great video Jeff, but the maths don't check out on it. Maybe I have misunderstood something? At a bodyweight of of 216 the 10 to 12 x bodyweight formula to find my cutting calorie range suggests I would need between 2160 and 2592 calories. But if I take my maintenance calorie estimate of 16x BW of 3456 and take the 15-20% deficit you recommend I get a totally different cutting range of 2765 to 2937 calories. This range is miles apart form the previous estimate. Which range should I use?
Robert Outram he states that some people with high metabolism it could be BWx13-14 which for him is 2300-2500
Robert Outram 10-12 calories per pound of LEAN body mass. so you have to figure where you'd probably be all the way shredded. you won't lose weight on 2700+ calories
Can you do a video on DOMS please?
great stuff jeff
Excited to see your progress brother!
leg day science applied pleaseee bruuuv
The Bear is becoming a Greek God!
Sebastian Bucur superhero*
I really like this style of video! Thank you for the extensive tips I've never shredded before so I need help haha
Love your videos man - seriously! You put out some awesome content for lifters !! 👌😃
Workout section - those edits doe O___O
Hey Jeff, what do you think about ashwagandha?
Jayk Frisby stuff is amazing man
Yo Jayk I literally just ordered some. How’s it working for you?
His supplement video covers it
Really appreciate your vids i have learned so much. I bought a couple of your ebooks one of them is the ult guide to body recomposition and a couple training ones. Cant wait to read them. Awesome content
Awesome content as always. My fave channel
Can you do a video on the upright row and it’s benefits or if it’s bad for you as all you tubers say different things to each other, thanks
Reuben Holt why would you trust his oppinion over any other respected youtuber?
I wouldn't risk the exercise.
Jeff has talked about it before in many videos, however he said that if you were to execute the exercise use dumbbells or a cable rope attachment therefore allowing more range of motion in the shoulder girdle so it doesnt cause any risk of injury
I have explored hundreds of different opinions on the matter and have done research for myself. I have reached the conclusion that the exercise is very good for activating traps and side delts. The downside is that with the elevation and internal rotation the upright row isn’t as safe as some other options. It isn’t going to kill you but after doing this exercise for reps every workout for years may real havoc on your shoulders
“Science shredding”
This is such a great video please do more videos like this! Also, I’ve been curious as to how many carbs I should have based on how much cardio
This is amazing! I am so excited for this series! That 4.....🤔 6 minute diet talk 🤫 was my favorite!!! I would love to hear more about micros and cardio!!! Thank you so much for your content. Btw...I have my boyfriend HOOKED on your channel. Lol 😂 💗🤷🏼♀️
Dude! Really looking forward to the vegan chat, I’ve been vegan a year, I dislocated my shoulder and had to have a full shoulder reconstruction. Been vegan since. I lost a lot of my gains while in rehab. (6months) and now back training again for 2 months... wow what a difference being vegan now.
Cornish Wilson I think he should just have the chat with Richard :) Would definitely listen to that!
Ok we get it, you're a vegan
What difference do you expirience? Do you have more energy / better recovery etc.?
Skipped college for Jeff. ♥️🙌🏻
Eyyyyy
Zyhgon dafuq is wrong wit u?!
It was sarcasm. 🤦🏻♂️🤦🏻♂️🤦🏻♂️
Ignacio Chavez hahaha eyyyyy
Excited for this series!!
Great vid, keep em coming! Definitely talk about micros in your next video, specifically sodium/potassium intake and Ca/Mg/Zn.
The camera man probably holds the camera by his balls to get your head in shot looool. Keep up the great vids love it!
Jeff could you give us your stats :
Height
Weight
Chest
Neck
Arms
Legs
Wrists
Ancle
Waist.
Before and after shredding.
Why, you makin him a suit?
You forgot Dick to ball ratio
You forgot pube count
Berserker Zodd 😂😂😂😂
This fucken guy...smh
I just started my cut today, planning on cutting until August. Great video I really enjoyed it!
Officially starting to cut this week too! Awesome. Thanks for the inspiration
Hi, can you do a science vid on ‘does running cause damage to your knees’
Hi, does your cap say "Kosher?"
It does, guessing either Jeff is Jewish or he thinks it just looks cool
I think he's Jewish as its not the first time something in his video hints at it but who cares. I dont think Jeff would care enough about it either to turn it into a video series topic. I think this would only alienate him from his audience. Contest dieting on a kashrut diet. Kosher meat and water retention precontest.
Missed your vlog style videos! Takes me back to 2015-2016!!
This will become my favorite channel now!!! Call it “ Journey to Summer body”
We cuttin
Lun Hing WE STILLLL CUTTIN'
hey Jeff i used your promo code, to buy my boyfriend straps. you saved me 4 buckos thanks fam.
Awesome videos Jeff keep it coming
Loved this video, very informative!
I didn't know there are Americans who use grams for weighing food. Good job! Metric system superiority!
hes Canadian
ItsPlanB NL americans use grams to measure food all the time
iBuckedyourFitch oh idk. All American youtubers i watch use 'ounces' and 'servings'. (Christian guzman, maxx chewning, shawley coker)
It just depends on what the item is
Jeff weighs meat in grams. Americans weigh meat in ounces.
His cutting calories is my bulking calorie 😂😂😂
Lol this is why some man are made for bodybuilding.my maintenance is around 4300 so I never go below 3000 when cutting👍
Dood, love the format of this and how it follows a “day in the life of” aspect. Looking forward to see you go into micros and the specifics of the diet more.
Definitely a fan of the diet plan explanation!!
Breakfast:.Winstrol, Lunch: Anavar Snack: Masteron, Dinner: Clen
Free diet for the boys
DAN Are you serious?
I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from *Next Level Diet* and followed their tips. Thank you #NextLevelDiet
Mallu Mobo All my friends adhering to diet regimen strategy from NextLevelDiet. Educating strategy is really fantastic.
Gain muscle mass, Loss weight. Thanks NextLevelDiet Im sensation amazing and also healthy and balanced.
Ofc, I'm following diet regimen plan from NextLevelDiet. That transformed my life
I weighed 218 pounds pure fat and never worked out in a gym ever in October of 2021 as of today I am 158 pounds and eat healthy live in a caloric deficit and work every single day. I am so proud of my progress. I’m very science based so I have learned so much about what I’m doing from your videos. Thank you Jeff!
Side note I have never looked in the mirror and smiled my entire life. And the muscles and weight loss I’ve seen is so huge. Plus to feel that I’m in control and see myself truly maintain accountability is so huge.
Well done bro, im only 16 and learning about caloric defecit because i only have some stubborn fat around my stomach eventho im genuinely strong elsewhere. Besides that keep up the work and if you have any tips about dieting then id love to ask for advice 🙌
Thanks man, your video gave me new strength to resume my cut after a complication period.