Jeff Nippard
How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
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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”
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Watch my Creatine Science Explained video:
Watch my “Can You Build Muscle in a Deficit?” video:
Watch my latest full day of eating video:
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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:
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.
how can you build muscle and lose fat at the same time a lot of people on the internet think the answer is simple you can't if you want to build muscle you need to do a proper bulk and if you want to lose fat you need to do a proper cut I think this idea has made its way into the mainstream from old a bodybuilding lure where it was thought that you had to be in a massive caloric surplus to build size and then trim down for competition but recent scientific evidence has challenged this idea for example this 2013 study from Garth and colleagues found that even when they overfed subjects by 600 extra calories per day they actually didn't gain significantly more muscle but did gain over three times the fat mass so nearly all the extra bulk came as fat now I should say I don't actually have anything against cutting and bulking in the right circumstances I think it makes perfect sense and many of you guys know last year I ran a pretty hefty bulk myself that I called it bear mode and I still think that if you want to gain as much muscle and strength as possible as fast as possible than being in a bigger caloric surplus is the way to go however this quick our muscle gain will come at the expense of more fat gain as well and many people simply don't want that but just accept it as an inevitability but it doesn't have to be that way in fact it's perfectly possible to build muscle without a large surplus or even without any surplus at all because fat tissue and muscle tissue are separate systems and I've broken down the math explaining why this is possible in another video that I'll link below now many people will get on board with this and say ok building muscle while losing fat is possible but not really practical because it only applies in a handful of more limited and obscure scenarios but I think these scenarios aren't as limited as they seem and I would say body recomposition is a realistic goal not only for some people but nearly all people so let's quickly cover the situations where I think recomposition makes the most sense first of all new lifters newbies can build muscle and lose fat at the same time quite easily because as a new lifter you're the most primed for muscle growth you'll ever be this means that calories can be pulled from stored body fat to fuel the muscle building process with just basic progressive resistance training and a reasonable diet second because overweight individuals have very large energy reserves stored in body fat they can eat in a caloric deficit and still have plenty of stored energy to fuel the muscle building process thirdly detrained individuals who got Jack before but then stops training due to injury or other commitments are in a similar camp to the new trainee we're going to the very powerful muscle memory effect they're able to rebuild a lot of muscle very quickly making recomposition common and finally using anabolic steroids allows most people to build a lot of muscle very quickly allowing the body to tap into fat stores to fuel muscle building but at this point I would say even if recomposition were limited to these four groups walk into any commercial gym and most people will fall into one of these four categories for example even if you've been in the gym for several years you might still fall under the newbie category if you haven't been training nearly hard enough or smart enough over the years I'd also add a fifth category to this list the sub optimized trainee this would include anyone who's been going to the gym for a while they even count themselves as an intermediate or advanced level lifter by training age but deep down hasn't really been putting in their best effort with their training or nutrition and according to my good friend and co-author Chris Barakat he sees recomposition in his lab all the time even in more advanced trainees so I literally see this every single semester every training study we had we've ever ran I've seen body recomposition occur once you really start paying attention to some of the – some of the details to a higher extent like nutrient timing and really optimizing their macro nutrient intakes we can't see recomposition with some of the best athletes ever this one subject in particular he gained 20 pounds of lean mass in ten weeks and he actually lost like a pound of fat mass at the same time so he was a basketball player pretty well trained when it comes to resistance training he was able to squat 1.75 times his body weight so he set the criteria for the study and he just blew up he basically came in the lab looking like a normal basketball player and then he looked like Phil Keith [Music] so I think there's really only a tiny subset of the population that recomposition wouldn't be practical for truly advanced trainees already with perfectly optimized training and nutrition who are near their genetics ceiling for muscle growth but in my opinion this is the Obscure scenario and it only occupies a tiny sliver of the total population looking to improve their physique ok so body recomposition is not only common but practical now how do we do it let's break it down into five simple steps first you need to recognize that raining is the driving force of body recomposition in any scenario can have the most optimal diet in the world eat over 9000 grams of protein per day and you still won't build much new muscle without a progressive training stimulus in the book we use the analogy of a car where we can think of our training as the engine and our nutrition as the gasoline to fuel performance better the fuel the better the performance however without the engine the car simply won't move regardless of the fuels quality we can also think of sleep and stress management as the oil changes and tire rotations required to keep things moving so when it comes to training you want to focus on progressive overload applying effort and using proper technique and once you have the fundamentals in place fine-tune your volume to fit your advancement level generally speaking 10 to 20 sets per body part per week is a good ballpark for most people and most muscles next you need to decide on a primary goal even though you may want to do both at the same time it's important to establish which is more important to you for example if you're currently on the leaner side let's say 8 to 12 percent body fat as a male or 18 to 22 percent as a female then your primary goal should probably be to build muscle and if you're not so lean so somewhere between 15 to 20 plus percent as a guy or 25 to 30 plus percent as a girl then maybe your primary goal should be to lose fat once you've decided on your primary goal next you want to Center your caloric intake around maintenance calories the number of calories you need to eat to maintain your weight if your primary goal is to build muscle you should enter a slight chloric surplus adding 5 to 25% to your maintenance intake if your leaner less advanced and more genetically gifted for building muscle you can get away with a bigger surplus if your primary goal is to lose fat you should enter a slight caloric deficit slashing 10 to 20% off your maintenance intake the more fat you have to lose the bigger the deficit should be and in the book we outline other considerations such as if your detrained highly-advanced skinny fat or significantly overweight next you need to set up your macronutrient targets starting with protein the most important macro for recomposition in the book we recommend a sliding model for protein intake based on lean body mass wear the leaner you are the closer you should be to 1.6 grams per pound of lean body mass and the more body fat you have the closer you should be to one point two grams per pound lean body mass using myself as an example I currently weigh a hundred and sixty-five pounds at about ten percent body fat using our sliding model since I'm quite lean I should be more toward the high end of intake I'll pick 1.5 multiplying it out that would give me a daily protein intake of two hundred and twenty two point eight grams per day so I can round that up to two hundred and twenty-five which is what I'm eating at the moment and my last full day of eating video I explained the benefits of going higher on protein than might be required just to build muscle so even though you could probably get away with less I think eating a higher intake is both safe and advised for those looking for recon from here you want to determine your fat and carbon take personally I set my fat intake at a minimum of twenty percent of caloric intake and then fill in the rest with carbs ok the fifth and final step to achieving paneer II composition is to pay attention to the details like I mentioned earlier this step might not be required for beginners they can get recom Phi's following the first four steps but as you get more advanced we comp gets more difficult so it's more important to optimize your approach we spend a lot of time in the book laying out these optimization strategies I'm gonna focus on a few of them here the first is to sleep more I think sleep might be the single most underrated factor when it comes to transforming your physique just consider this 2018 study from wining colleagues they split 36 subjects up into two groups that both entered a caloric deficit except one group slept one hour less five nights per week they were also allowed to sleep one hour extra on the weekends to catch up as it turns out after eight weeks of dieting weight loss was the same in both groups but the group that slept well lost 83 percent of their weight from fat whereas the sleep restricted group lost 85% of their weight as lean mass that is crazy now it's worth mentioning that these subjects weren't weight training so lifting probably would have flattened out the results a bit but I don't think it would have been enough to offset that enormous difference that sleep made the next area we can look to optimize our approach is through parry workout nutrition or the timing of nutrients around the workout now I already discussed some of the misconceptions around this topic and my latest full day of eating video so I'll just link that video down below we can also turn to supplements to optimize but it's worth noting that there aren't any recon supplements that just cause recomposition on their own however there are a few worth mentioning that can help in the book we organize our supplements list in two tiers at the top of the list in tier one we have protein powder creatine and caffeine protein powder is especially important for vegan lifters and I recommend so-called vegan way a blend of rice and pea protein that offers a full spectrum of amino acids and has a high leucine content whey protein can be used at any time of day to help make meeting total daily protein goals easier in consuming a casein source before bed might have merit as well creatine is by far the most well studied supplement on the market and given how cheap it is and how low its risk of side effects are it's a pretty obvious choice to supplement 3 to 5 grams of creatine monohydrate per day and I'll link my creatine science explained video down below if you'd like more info on that caffeine rounds out tier one of our supplements shortlist for increasing strength prolonging time to fatigue increasing acute fat oxidation and more however unlike creatine caffeine is susceptible to tolerance so it might be smart to reserve it for your heaviest our most demanding training sessions are periodically cycle off it to resent eyes yourself to the effects and of course we dive into many other optimization strategies across the 15 chapters in the new nutrition guide including sample meal plans pre and post-workout meal examples more supplements cardio strategies and a lot more so if you guys are looking to take your nutrition up a notch you can save 25% off the ultimate guide to body recomposition at the first link in the description box below for the launch or you can head over to Geoff nipper calm go to the nutrition plans tab and you can find it over there and after launch week so next weekend it'll be going up to full price so the manual has over a hundred and forty scientific references an exact step-by-step guide for setting up your calories and macros a list of foods to focus on and even a full chapter on training for recon it also include customer service so if you guys have any issues there's a support email that you guys can contact so hit up the link over here next to my head if you guys are interested in checking it out don't forget to leave me a thumbs up if you enjoyed the video or if you found it helpful subscribe if you haven't already and I'll see you guys all here in the next one
#Build #Muscle #Lose #Fat #Time #Step #Step #Explained #Body #Recomposition
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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: http://JeffNippard.com 🤜🏼
I didn’t even know this was a thing until someone said it’s what I was doing. I have gotten a lot bigger from where I started eight weeks ago eat a lot more than I was and the scale will just not go up.
Also I think it raises your body temperature because I stay hot all the time. Anyways the science behind this is fascinating.
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0:17🧐🧐what did he say
thanks jeff nips hard
guys im 80kg 180cm but im not in a good shape and i think im around 22-25% bodyfat. 17 days eating clean around maintenance and going -200 calories below that on rest days. ill try my best to get shredded while staying around 75kg . its gonna be hard cause i have to deal with plateau but i will give you all an update after 6 months. ill try my best to make it 75kg lean mass and we'll see what happens…
Sleep: The Multiplier ✅🔥💯
I have started this hope all goes well 🙂
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We need a redo of this video since it's 6 years old and is this still a true and viable option
3:34 You can't gain 20 pounds of lean muscle in 10 weeks. Ridiculous. Unless your on PEDs.
Oh wow you gotta work out never woulda guessed
no but really like it's crazy how rarely mentioned the sleep thing is. I've been losing weight but retaining fat for months and it drove me crazy till i learned how significantly sleep and stress have been hurting my progress. Now i'm trying to find ways to get at least 7 straight hours and hoping the recomp works out
Broo i thinkd its 1.2/1.5gr per KG not LB…
He is showing wrong info about 1kg body fat have 9,400 calories, basically 87% percent are pure fat 1kg pure fat which is in our human body is 7,700 calories…. Therefore, 1 text{ kg} of body fat tissue is roughly 0.87 text{ kg} of pure fat. 0.87 times 9,400 approx 7,700 calories. So, both numbers have a basis in science, but 7,700 calories is the more practical and useful number for weight loss and setting calorie deficit goals.
I’m a 18 yo girl and I started training in the gym. I’m at 29% body fat but my main focus is building muscle and do a mini cut later, I mean that’s what I thought that I should do. But when he is saying that I should lose some fat by a deficit, will this make the process slower of building muscle? I’m currently thinking about getting a fitness coach cause I have no clue what I’m doing and if this is even going to get results, I go 4x a week to the gym, upper lower split, eat around maintenance. My sleep is pretty good, trying to be less on that phone, meditation and stretching.
This guy doesn't care about science. He has not credibility whatsoever. Look at how he can't humble himself with the whole Sololom Nelson saga. Real men admit that they're wrong.
The Jeff who got b*tchslapped by Solomon Nelson
It's literally human nature to build muscle and lose unneeded fat at the same time.
Good lord that's a lot of protein. He must do 6 scoops of whey per day plus normal foods such as chicken and cottage cheese. I'm ~ 208 lbs. and struggle to get in 150g of protein per day. I gotta start scooping more whey. Right now I eat a protein per meal plus a scoop post workout.
Video starts 4:22
I started my body recomposition journey a month ago, and I'm seeing small changes. I will keep updating my progress until I complete one year. My height is 172 cm and my weight is 70.6 kg. I have approximately 18–24% body fat. I will have 3 meals a day, train 6 times a week, and practice intermittent fasting.
his brother is bax
6:56 bro how
Hi im 5,7ft and weigh around 75kg i was just wondering what hight you are so i can get more of a perspective.
Jeff Nippard is a fraud, a scammer, and a liar.
why is this in @Benji krol's "get to know me better" playlist?
Starting my winter arc this year
After 6 months of body stress deficit, the maingain is a perfect strategy for me now! Thanks, Jeff!
Jeff bro plz🙏 dub your videos in Hindi ( indian) language to understand Indian people 🙄🥺😊
Great video
Great, solid information. However, can anyone tell me if the studies referenced had any differences in results by gender? Also, what is the impact of hormones/menopause/HRT on body recomp?
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im 14 i dont know how i can eat like 160 grams of protien per day
Honestly the one thing I never see answered in any video that involves sleep I struggle with constantly waking up middle of the night and rarely get one full nights sleep through despite doing things such as removing technology screens etc but never any mention of a way to try to help fix this or able to get a full nights sleep
I love this man using science
I’m making a chance today. I’m currently 183.8 and I will be 170 by the first week of November
I'm on week 3,5 of my recomp. Started at 105KG 35% BF. Lost 12 KG of FAT and gained 2KG of pure muscle. 2000 KCL a day. Maintain mode for me is 3500. 200G of protein and creating on the side. I am on 24BF now with 95.5KG. i am making pics and after 6.5 weeks ik share my pics.
what if you want to eat at maintenance and lift and hit protein? Why does nobody talk about what happens in the middle?
I’m locking in today I’ll update on how much I change I’m currently 203 lbs at 5’7 with 34% body fat
From my experience, I ate around my maintenance, prioritized protein and did weight training
Everytime I check those body recomposition videos, I'm happy with them until..they talk about protein. NO… YOU DON'T NEED 1.5 GR/LBS. IT'S 1.5 GR/KG. They want to sell protein powder, so they keep that myth well alive. Eat meat, egg, tofu, beans..and you will be ok.
Built my home gym! Got a squat cage with a cable system, a bench , a 4lb bar 200+ pounds in weight, 15 pound dumbbells and a large mat!
How do you calculate lbm
Small creator here! I'm a bodybuilder and motivational speaker. I started my YouTube jouney about two months ago. My channel is about pushing limits, crushing excuses and becoming unstoppable. GREATNESS isn't luck, it's a choice! 😊 Thanks for the info Jeff
where the heck do i get so much protein bro im broke asl
Im 200 at 20% bf im 21 my dad started lifting my age and hes telling me to do a recomp. I want to be 12-15% bf is this a reasonable goal?
What i need to really watch 💪❤