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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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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.
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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 🤜🏼
6 years late but im locking in
Sigh…grams per pound is heresy.
So if I am overweight with high fat near belly, i have to go on a calorie deficit + do strength training?
Chris looks like ilia topuria
Is this works for a skinny fat guy ??
I weigh 70kg, around 20-22% bf, i’m 5’9, i will come back in 20 weeks to give results…
elite
So we all just watching this at 3 in the morning lol
U can build muscle without CALORIC surplus
*Just more protein ( ALOT )
*Fat ppl have stored energy
*Muscle memory from past
Thank you for explaining nothing and thank you for advertising your new book
The protein seems too much?
What about detained athlete +trt? Seems like a shoe in
1.2g per pound = 3g per kg, LOL that's not sustainable at all. What kind of steroids is he on?
Every time I hear sleep is the most important part, while I am a mom of two under two. Wish there was more data and help for moms, especially because they can benefit the most from body decomposition 8:17
The sound on this is ridiculous
Brother, please release the video dubbed in Hindi as well; we are from India.
Just a quick correction for the creator here: while a complete novice starting out is indeed well-positioned to lose fat and gain muscle simultaneously, the absolute best candidate is someone who trained in the past but then stopped for years, losing muscle mass and gaining fat in the process. For such a person, the potential for getting back into shape—compared to someone starting from scratch—is massive.
20lb of lean mass in 10 weeks!! , tell that u using gear without telling me😅
eat at maintenance and put in the work, 100% u can.
and the fatter you are, the easier it is.
in fact at 30-40% BF you can put on muscle and lose fat
at a deficit, 100% and idgaf what science says, ive personally done it.
Help me make my body recomp diet
I am 18
My weight is 141 lbs
My height is 5’8
My body fat is 25%
I workout 6 days a week
My goal body weight is 158 lbs and goal fat percentage is 15%
My main goal is to gain muscle and secondary is to lose fat
Please help me I have matched this video many times and looked up online I can’t decide what to do
too much extraneous info .. KISS
Pre workout was creatin about a half an hour before workout
I believe it was triceps legs and back on the back of the week 3 days a week schedule Monday wendnesday and Friday protein after workout and aminos after
I'm looking to get back into the gym I'm a high metabolism skinny guy stopped working out when I broke my ankle but back then I was going for mass as I am now I went from 135kg to 175 in 3 months now I'm even lower than 135 probably around 127 kg I felt better back then also I'm 43 and life isn't pulling punches at me I kind of remember my workout plan but not fully one thing I would change is doing back on leg day it was horrible working back and then try to lift
Why things got so complicated in workouts?
why can't u just go to the point dude
"g/lb", what the frick 😀
Have you done a follow up video on this subject
I thought 1 gram of protein per pound of weight was good?
❤❤ I was searching for ur video broo
ngl you look unsettling when your not smiling
Jeff, isnt it supposed to be 1,6grams/kg not per pound. Makes a big difference
This doesn't make sense. How can you say you're talking about recomp if when you're explaining caloric intake you're not eating at maintenance?
The traditional definition of a recomp vs bulk/cut cycles is literally that you don't gain weight or lose it during your training blocks. All you do is make sure you eat at maintenance and make sure your protein target is met. This is in theory slower than a dedicated slow bulk/slow cut cycle at muscle building, but is a lot more manageable because you don't have to count calories (assuming you naturally eat at maintenance). You can never really get rid of slight swings in surplus/deficits but the idea is to stay within your weight range week to week. Which means over a long period of time you will eventually have gained muscle mass while staying at the same weight, which means you built muscle and lost fat at the same time.
However, you say center it AROUND your maintenance, then give examples of a bulk/cut diet through surplus/deficit. This is no longer by definition a recomp. This is you telling someone to go into a surplus(bulk) or a deficit(cut). If they do this while training, and their goal is to stay at the same weight, they will inevitably have to do the opposite to regain or lose the weight they put on. This is not exchanging your fat stores into muscle at a theoretical equal rate, this is you gaining lean mass through surplus or losing fat through deficit. This video seems to literally be telling you to do a bulk/cut instead of an actual recomp which no longer makes sense considering the title, and I have no idea how nobody as addressed this
Does this work in the 2026 update?
4:30 did he say 9,000grams of protein a day?.. umm no sir
8:20 nigga what? There is no way that they lost 85 percent muscle
1.6 per pound are you out of your goddamn mind I weigh 110kg your telling me to eat 400g protein?
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It's 1.6g of protein per kg, not lbs….
even 15 sets per body part per week is incredibly intense at beginner level. heck for all levels if you're not on steroids.
There is a mistake. It's supposed to be 1.2 to 1.6g per kg lbm
this was a 10min ad
Does Pilates count as training?😅
I have seen some results . Can yall like this comment so like I remember to stay on track justincase
I'm 3 months in and only now I can see big improvement. Consistency is key as they say