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Before setting up your nourishment when returning back to training, it is very important to initial identify which adjustment in physique best applies to you: 1) lost muscle and obtained fat (anti-recomposition), 2) shed muscle and maintained fat (pure muscle mass loss), or 3) kept muscular tissue as well as got fat (pure fat gain). For those who undertook anti-recomposition, the objective should be body recomposition, at the same time acquiring muscular tissue and losing fat. To do this, first, set calories at about upkeep. For the macronutrients, established healthy protein high (1.1-1.5 g/lb BW), fat low (≤ 20% complete calories), and carbohydrates high (fill in the rest of the calories). Finally, emphasize peak variables, such as protein timing (e.g. pre- and also post-workout healthy protein, and pre-sleep healthy protein), protein distribution (meals no even more than 4 hours apart), together with creatine supplementation. For pure muscle mass loss, we'll be setting up an aggressive temporary bulk, until muscle dimension is reclaimed. In regards to the certain macronutrient targets, aim for the same protein and fat consumption as the anti-recomposition diet plan, but bump carbohydrates up much greater. Finally, for pure fat gain, we'll run a mini-cut, going into a 20-25% calorie deficiency and also going for regarding one percent body weight-loss per week.
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SOURCES:.
Scientific References:.
Muscle mass Memory.
Body Recomposition.
Healthy protein.
Carbohydrates and Fat.
Dish Timing and Circulation.
Creatine.
Regaining Too Rapidly.
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Recorded and also edited by me as well as Rashaun R making use of Final Cut Pro X and also Sony A7R3.
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About me: I'm a Canadian all-natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry as well as an interest for science. I've been training for 12 years drug-free. I'm 5' 5 and vary between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a medical professional or a medical professional. Always seek advice from a doctor before beginning any type of workout program. Use this information is purely at your own danger. Jeff Nippard will certainly not presume any type of responsibility for straight or indirect losses or problems that may arise from using info consisted of in this video clip including however not restricted to economic loss, injury, illness or death.
No one checks out summary boxes anymore, man. Below, I'll confirm it: I've viewed Damaging Poor 3x currently however still haven't viewed El Camino. Should I? I hesitate it's going to wreck the best ending of damaging bad!!!
Hey guys! Hope you enjoy the video! Even though it was more time consuming to make everything from scratch, I had a lot of fun creating these videos. Sadly, Crayola left my sponsorship request on read 🙁 To make up for that crippling rejection, you can help support the channel by picking up one of my programs. For the release of this video I decided to knock my Ultimate Recomp Guide off 20% for the next week: https://jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ I also recently released a free Comeback Program that will help get you back to normal training as safely and quickly as possible. Download that here: https://jeffnippard.com/ (It’ll be free forever) Hope you guys are starting to get back into the swing of things! Let’s get after it! Peace!
The way he breaks it down is so helpful. Thanks man needed this one.
Appreciate the level of effort you put in your videos. ❤️
My experience was muscle and fat loss. I was already in a deficit and working on cutting fat prior to being out of the gym. I made the mistake of keeping a similar calorie intake while out of the gym. I lost somewhere between 10-15 pounds but I’m starting to slowly bounce back.
Basic stuff. Muscle is insulin sensitive. Your bod needs insulin to eat..
So what happens when your body has alot of insulin to use and you feed it? You lose weight quick. Why do you think you see bodybuilders eating thousands of calories a day..
Basic stuff but no one says it.
As always, thank you Jeff🙏🏾🙌🏽 Been lifting at home all quarantine using what I’ve got (thank god). Now I’ll be having skin removal surgery post 150+ lbs weight loss. I’ve been tweaking in my mind about not training but these videos have literally changed my mindset and have me excited to get back at it 🥊🚀💪🏽
Respect for the even more extra effort with the visuals Jeff. Big 2M soon
Jeff is actually crazy for drawing all these graphs and figures, really appreciate it though!
Thanks a ton for this and the get back program! I was hitting some of my best RPs before Covid hit. Didnt do anything at home to maintain. Now excited to get back. I gained about 5lbs over the 3 months, but can tell it was muscle loss fat gain. Today was 1st day back in gym and it felt amazing! Definitely lost cardio, but all the things i loved about lifting came back!
Thank you for sharing this ! I really needed this. I’m on the third “possibility” train right now
Garima Mahajan Ditto
gl Drew hopefully you gain that weight back dont wanna be too small
ThePresentation010 true man, i love jeff but would love him to get some deeper in certain subjects
The amount of work you put in your videos is amazing. Keep up the good work mate.
Your videos are always so helpful you explain all the concepts so clearly! Thank you for this 🙂
I love the low tech approach to the video! its re-freshing. I have a question about that study showing higher protein intake leading to greater fat loss. Were the subjects calorie controlled (so the effect is due to the thermic effect of protien) or was the effect due to the satiation effect of protien leading to less over-eating? Thanks heaps.
A truly great and helpful video Jeff, we highly appreciate all of your hard work. You’re such a hardworking and diligent person. Keep up the great work!
Jeff, I’ve been following your push, pull, legs routine and made absolutely insane muscle growth. I’ve gone from 31% body fat to 12% and weight almost identically 205lbs which I weighed at the start. once I’ve finished your 16 week routine, I’ll post a video of my progress. Should be able to get to 9% body fat by the end. Unreal programme! Thanks so much.
lee lord that’s amazing progress and dedication, congratulations! How were your macros set up? Did you also eat at a slight surplus?
And how long did it take you to get don 31% to 12%?
I can’t explain how helpful this video is, especially for a beginner like me who just recently started going to gym and has little to no knowledge of these things you shared to us! Hopefully I would be able apply all these & be consistent with my diet. Subscribed ✔️
I love how organized and easy to follow this video is, thank you so much! My only area of uncertainty is regarding the first option (body-recomp); should someone be eating at a caloric maintenance even with the added activity or is it recommended to increase the caloric intake to a slightly higher, more sustainable level? Im not a body builder, just someone looking to regain muscle mass/cut fat but in a way that is healthy and sustainable. Ive lost my menstrual cycle in the past so I’d just like to ensure that doesn’t happen. THANK YOUUU:) (also, i love love love Stephanie, so amazing and inspirational)
Thank you so much for all of your videos. Such a great source of easy to learn material that we’d be lost without. Is there an upper limit for liquid protein absorption, or do solid food rules apply as outlined in Mythbust Monday?
Thank you for making this video Jeff. I recently had a hiatus because I had an AC joint injury. It’s been a month and a half, and now I’m slowly getting back into things. I lost about 70-80 lbs on all my maxes, which isn’t that bad for squats and deadlifts. But my chest shrunk a lot, so this video helps out a lot. Once again, thank you Jeff 🙏🙏
Jeff I want to thank you. Your videos are SO informative for beginners as well as experienced lifters. You put in alot of time into these videos/knowledge bombs. I just want to say thanks and let you know that I appreciate the time and effort put in. Also I have been watching almost every video for quite a while now and thinking about starting your free recomp program. Thanks again, I’ve been passing your chanel around to all my buddies. Stay healthy fam!
Hey Jeff, I’ve been in and out of the gym for years, I’ve never really gained a ton of muscle though. I was working on my 2nd run-through of your beginner program when the covid shutdown happened. Since then I’ve taken up running and plan on just cutting body fat since I don’t feel too safe in the gym at the moment since the USA’s Coronavirus numbers continue to increase. I won’t be going back until either they start coming down significantly, or the new year, whichever comes first. Would you recommend that I just start with your beginner’s program again, or run the bridge first? As for nutrition, since I’ll have taken up running and wouldn’t have been lifting weights for about 6 months, would the ‘pure muscle loss’ diet plan in this video be more akin to what you would recommend for someone in my particular situation?
Hey Jeff, I’m trying to come back after a 3 month lay off following being hospitalised. I lost a tonne of muscle as was bed ridden for so long plus gyms being closed in Scotland. Looking at your recommendations maintenance being 16 x BW this would add an additional 1000 calories to what I’m currently consuming. Wouldn’t this get me super fat? I’m 195 lbs at 181cm eating currently around 2500. I cut my calories pretty low while bed ridden to avoid putting on much fat while being inactive, should I treat myself as being in anti-recomp state or pure muscle loss? Should I slowly work my calories up to try rebuild my muscle rather than jump straight to bw x 16 kcals? Finally should I incorporate any SS cardio work to limit the fat gain while rebuilding or would this just impede my muscle growth? Thanks Jeff 👍
I hadn’t thought about that. You’re right, a lot of work put into every video
@Honza Nemec I saw this comment again today, I am currently 65kg on a bulking diet with 2500calories. 2000 calories would be my maintenance caloric intake let alone if I was 80kg..
Hey quick question: How should the energy content of protein be accounted for in the diet when estimating need for carbs and fats? Should one assume 100% of protein digested goes to muscle building, or should one leave headroom in the calories estimate for energy from protein and if the headroom is necessary, can you give any estimate how large it should be?
Dude, my maintenance is 3000… if i wanna put muscle on i meed to eat 3500-3800 cals… my metabolism is a furnace and i give off a ridiculous amount of body heat… everyone is different…
It’s crazy someone with over 2 millions subs would take the time to draw some graphs when that’s basically his job. INSANE.
Man I needed this!! I’ve been struggling to gain muscle and lose body fat. I’m in the Anti recomp. Appreciate all the hard work you put in this video.
@Different you’re right.
Adonisssss
Hey Jeff as a woman that fluctuates with water weight badly how can I do creatine without making myself look chunky? I swell in my face and stomach with water
And how do you get that much protein in without getting fat?
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