How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

Lmao the shot of Ben and Jerry's in there is savage

Dude how is this possible? I weigh 197lbs matenice is at 2000cal using the sliding scale(1.3g/lb) I need 256g of protein so a ratio of cal/g = 7.81
a protein shake is a ratio of 160/30 = 5.333
This isnt feesible. How could you hope to do that?

Do you train the whole body about 5 times a week? Do you divide it into sections?
Should I not do it when I have muscle pain?

Outstanding content

I fit in 3 of the 4 groups lol

Insight about build muscle is awesome 👌

@jeffnippard, I don't know of any other channel with such info-packed, well produced videos on the stuff I'm interested in. Kudos.

As a former personal trained who digested around 100 books on these topics.. this guy is so on point, and views training and nutrition through a paradigm rarely seen.

Dislike talk talk talk and talk

Ive heard many people say creatine causes hairloss and thinning. Fyi

This guy is the Stephen Hawking of working out

I just purchased both the book and the essentials bundle from Jeff's website. I am fairly optimistic about beginning this fitness journey. I was a wrestler and XC runner in High School and at age 29, I was roughly 205 lbs (down from 240 lbs) and competing in 5K races and winning medals in my age group. After the shut down in 2020, I met my now wife, and I stopped training since there were no more in person races. Since then, I have climbed back up to 300 lbs. I've even faced some health issues that require medication as a result. I've started walking and exercising for about an hour every other day for a few weeks now which includes a light full body routine, but the essentials full-body 3 days per week seems to be a routine I will tolerate for a while.

Thanks for all the info. Jeff. Having a background in mathematics, I really appreciate your approach given your background in chemistry.

Which split are you recommending though? Is it strictly time dependent?

When he said Barakat I immediately thought "Bear-cat" 😅

What does 10 - 20 sets per body part mean? Like 10 sets biceps or 10 sets arms for example?

20 lbs of pure muscle mass in 10 weeks. So about 1kg of muscle per week. On an athlete that actually is lean and has pretty much "lots" of muscle allowing him to squat 1,75x bodyweight. Huh, sounds like a not well controlled, steroid induced result. Not worthy.

I was using nitrotech ripped and working out 5 times a week and after 2 months i weighted the same but looked totally different .

Thumbnail picture was taken the same day for sure

I was bulking for 10 years now ima cut :)

If you’re under 5’8” just do some push ups for a week.

As a vegan I'm struggling with getting much protein every day. I'm at a caloric deficit atm trying to lose some belly fat. So when I'm trying to take in even more protein I tend to eat too much calories..

That's true, I've been going to the gym 3 times a week for 1 year but only started getting serious with it (i.e better nutrition, slight callory deficit and harder, smarter training where I really try to put on some effort) and I've been noticing a lot more muscle growth + fat loss during the last 3 months.
I'm still a newbie + was in the lazy trainee category for months, but 1 year ago I wouldn't have imagined that.

Bro you said the same sht over and over

Cảm ơn bạn!

I bet, most of the people are watching this in their beds.

Im surprised you can reach the dumbells

This might be a stupid question but as I gain more weight with a caloric increase, do I then have to adjust my protein intake goals on a weekly basis?

Mr Nippard! Old school OG with degrees and Pen time here. You are an amazing young Lion. Keep going. Big respect. You know your stuff and have helped me immensely!

"Creatine is the most studied supplement in the world!"

"We have never once studied if creatine is linked to baldness, which is an extremely ubiquitous stigma of creatine"



Fuck sake.

I’m a suboptimal and lazy lifter until recently

Literally how is this information free - I feel like I should be paying to watch this video rn. You broke this down so concisely and made it super easy to understand. Thank you so much!! I'm excited to be more consistent in the gym now because I was pretty put off by the idea of bulking/cutting previously. Great work!

Love your content

Man his pecs look like nice muscular pillows😅

I think we keep forgetting that building muscle on an extreme caloric surplus is only relevant for body builders who have exhausted their methods of stimulus for hypertrophy. They need to do huge volumes of training and eating to get more muscle growth. Beginners, intermediates or comeback bitches are all gonna recomp if they eat at just below maintenance and have frequent, (2-4 days week) going 5-1 reps from failure in the 8-15 rep range, and utilizing progressive overload. Throwing in some moderate cardio at the end of 1-2 sessions pr week is going to help the fat burn.

Yeah you only need a surplus of like 40 calories to build muscle because day to day growth is incredibly slow but adds up

Vengo por Green fits XD

I’m 14 and 15 stone and a half, around 5 foot 9/10 and have a decent frame already. It’s time to become the next Mike Tyson, believe in me if you won’t but I’m 6 years you will see me on tv

I vary from 13-14-15% body fat.. what approach would you guys take ?

I personally like the bulk muscle look, i dont like the super lean low body fat look. I wanna look like a beefy viking, im getting there!

Hey isn’t cutting 10% of my maintenance a cut?

This sounds like someone trying to sell something. Making up some facts always helps.

The point of determining the primary goal and depending on that choosing a caloric surplus or deficit exactly contradicts the purpose of body recomposition indicated in the video title.

Try to convey the message directly, lot of unnecessary things which cause boring.

Probably a stupid question, but I'm 5'7 and 212 pounds. Is it possible to turn my fat into muscle and become 200 pounds of muscle?

I don"t get it, how is it possible to eat this much protein?!

I'm doing everything right except for sleep. I can't get good sleep with my shift. 4 hours if im lucky. Even in weekends I can't sleep more than 6 hours. I drink chamomile and partial melatonin capsule a couple times a week when I really need to fall asleep. I cut my caffeine. I drink a 16oz coffee on first break about 4 hours after waking and stopped Pre-workout consumption. Surprised I actually have energy to workout. It's fun so that makes it easier. It's fun that it's hard. I lift until failure but not so bad that I don't recover. I went from 225 to 180 in 6 months and from 30percent body fat to 17 with noticeable muscle gains. I know I could gain more if I got the sleep I needed.

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