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https://www.jeffnippard.com/nutrition-plans/nutrition-guide

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 ▹ ▹ https://www.jeffnippard.com

Watch my Creatine Science Explained video:
https://www.youtube.com/watch?v=QSPmsqYRL2Y

Watch my “Can You Build Muscle in a Deficit?” video:
https://www.youtube.com/watch?v=EuUh0fkmbyU

Watch my latest full day of eating video:
https://www.youtube.com/watch?v=8BKbu_s8p1Q

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SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/23679146
https://www.ncbi.nlm.nih.gov/pubmed/20713720
https://www.ncbi.nlm.nih.gov/pubmed/29438540
https://www.ncbi.nlm.nih.gov/pubmed/21424716
https://www.ncbi.nlm.nih.gov/pubmed/19088794
https://www.ncbi.nlm.nih.gov/pubmed/26189608

Music: Blue Wednesday – Tick Tock:
https://soundcloud.com/bluewednesday

Epidemic Sound

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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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.

68 COMMENTS

  1. Does anyone know the time between protein intake? Meaning 200g of protein is doable but how long between meals should you wait? On average is see about 30-40g of protein per meal but will i need to wait 2-3 hours before i intake a protein shake? Or does it still positively impact muscle growth/weight loss if i go with the mentality of just get in 200g a day no matter the time frame?

  2. How do u figure out caloric intake ? I’m sure u made a video on this ? I’m new to you though so I guess just trying to figure how u calculate daily caloric intake to than see how much grams of carbs an fats u need after

  3. I do it by doing 15-20 reps on all sets of all exercises, constant tention on all reps of all exercises and eat 2900-3300 low fat calories a day. Its not difficult to do or understand how to do. Also all i take is creatine, beta alinine, and a multivitamin every day. Works perfect. Try it and see. Stay shredded brah…

  4. I just started losing weight and building muscle myself. I'm looking for more youtubers like Jeff, because damn, these vids are informative and helping me out.

    Keep it up!!

  5. I was injured for 4 months. during that i first lost alot of weight and then gained some of it back and it looked like it was only fat (belly). When i could train again, i went hard. I started training 6 times a week and had a strict diet (totally changed it from half junk to really healthy). first i lost weight, but it looked like i got bigger also. Is this body recomposition? Now i have gained a good amount of muscle again.

  6. I agree with everything you said except for progressive overload, which is not sustainable, you can't keep adding weight forever since it's not physically possible to lift heavier and heavier

  7. I can honestly say as a trainer and nutritionist I do this with myself and clients and it works every time. When I left the military I got lazy and jumped to 25% body fat. I dropped to 6% in 12 weeks by lifting on a set schedule and doing VT1 cardio after each work out. Recomp works well if applied right

  8. You didn't join the Official Fitness Server on Dis cord (FitCord) yet??

    Advice on routine and posture advice, motivate each other, awesome stories, feels, food pics recipes and diet checks, fasting, etc.

    Self improvement, nofap, powerlifting, fraud (steroids), martial arts, current body thread, injury prevention, etc.

    We also have some fun channels like memes.

    For those who want more adventure, we have a contest: post a pic in begin of the month, and one at the end. Then users vote and the winner gets prize money!

    We accept people from all fitness levels: fat, average or athletic. As long as you are encouraging and motivating you are most welcome!

    https://discord.gg/258GpSk

  9. Your reference to the Wang sleep restriction study – I can't figure out what kind of math they were using to claim the sleep restricted group lost on average over 80% lean mass. If you look at the data in Table 2 -DXA total loss CR = 2.7kg, CR + SR 2.5kg. DXA lean loss CR 0.71kg, CR + SR 0.72kg. Using that data, CR lean loss 26.30%, CR + SR lean loss 28.8%.

  10. I don't think you could have been any more obvious about the fact that the only reason you made this video was to advertise and sell more copies of your book. Like, at least try to stop mentioning your goddamn book every 5 words.

  11. I am trying to go ahead do all my research because I am on my weight loss journey and I need to know just exactly what steps to take. I want to lose fat, but I to have have always wanted build more muscle. I am a 5’5 African-American woman who is 225. I want to be able to lose weight of course for a much healthier lifestyle and love myself the more so. However I have never been a thin woman and don’t want to be. I want to still be my thick beautiful self but I just want to be more muscle than fat of course. And I want to make sure I do it properly

  12. I don’t understand the part where he mentions that you should take out 20 percent of your overall calories and then fill the rest with carbs… see I eat 2000 calories a day and 20 percent of that is around 300 grams of fat, I need some clarification fr

  13. Thumbnail for video:
    Week 1: Taco Tuesday eating bloating cheat meals all day, not flexing, also pushing out stomach
    Week 12: (The day prior) flexing and pulling in stomach
    Title Build muscle and lose fat!

    Bro, I promise you that guy has never been fat in his life LOL…….. You can still see his abs even when he is bloated and pushing out his stomach.

  14. Hey Jeff hope all is well during this knarly times. Your body type is exactly what I want to achieve! Do you have a work out plan in an follow to achieve this please? Thanks man.

  15. Jeff watching your vlog for the very first time and I am simply impressed with your optimization knowledge and no recomp supplements. Kudos keep up the good work.

  16. Hi Jeff would maintenance calories with a surplus in addition still be viable for someone who has recently finished a deficit? For example calories from 1381 to 1625 maintenance + a 5-25% increase on top to say 1700-1800 total seems a huge jump! Any chance anyone or Jeff could explain a little more?

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