How To Set Your Diet Up After A Training Break (Nutrition Science Explained)

Will your kidneys react to upping that much protein in such sudden notice?

Maybe I missed it but how do you calculate your maintenance calories?

Bless you sir🥹

Not sure you'd answer me in this comment section, but i'm a 252lb, 6'6" skinny/fat guy. Based on your calculations in this video, that puts me at 4000 calories at maintenance (252x16). If I picked a 3500 calorie goal to shed fat, with the 1.3lb protein/lb (327g protein/day) and only 75g of fat, that would leave me with 380g carbs/day. Just wanting to know if my math is correct. 327g protein is a ton to try and pack into a day. I'm making a spreadsheet and i have 3 scoops of a protein powder at 38g protein, 3 times a day. Plus a protein bar before bed at 14g protein. That leaves me with 192g protein to be split up over 3 big meals at 64g per. That's like .75lb of ground turkey 3 times a day (plus the shakes). I'd go over my fat intake already. Not sure how to get in all the protein and keep the fat down. Plus, I'd be so full, I wouldn't know how to shovel all that in. Any help organizing my macros would be a really huge help as i don't know if i'm actually doing any of this right. Thanks so much.

@JeffNippard I was following the video but the recommendations for my body type seem to give me absurd numbers...Am I doing something wrong? I weigh about 254 lbs and am trying to get back into lifting after a hiatus of 4 months. The Protein intake thats recommended seems so daunting. Am I missing something or should I just aim for that 380g protein and go for it?

What percentage of protein would you say?

I can’t fathom eating 1.5 g per lb of body weight at my size.

I’m 6’4, 210. And I have to drink two protein shakes a day to get to 1g/lb of body weight while eating at calorie maintenance😂

I’m sure doing these really specific things will help, but as a heavier person at the moment who’s lost and gained quite a few times, but this time I’m trying to make it the last time I lose weight. However my main focus is getting in some extra protein obviously, but to also just eat in a way that’s sustainable and isn’t going to be burn me out. I do notice that the higher carbs makes me just overall feel better and not be as hangry, however I’m a big dude and my ideal body weight is like 215, there’s no way I’m taking in 215 or more grams of protein, im going more for a goal of 0.7g per lb of body weight. I’ve always had decent genetics when it came to lifting and building muscle so I’m not too concerned about taking in extreme amounts of protein.

700 gram carbs its more unhumean ,really jeff

God I love this channel

Are the grams of protein per lbs bodyweight based on lean body mass, target body mass or current body mass?
I'm 200lbs @ 23% body fat. So if I'm going for 1gram/lb would that be 155g protein or 200g?
Thanks

What about diabetics they can’t eat to many carbs

Shall I use creatine if doing recomp? Or just for bulking?

Should these macros be based off of the weight you are targeting or current weight?

so so so helpful.

My biggest issue is calculating my maintenance calories and with that, cutting calories.

What about the 4th scenario, both muscle and fat loss (cut made without gym)?

Jesus.. how tf am I going to get 440g of protein in a day to reach this? I struggle getting in 160g being @339lbs

This is an older video so I don't expect anyone to see this or answer, but that maintenance calculation seems a bit strange to me?
I'm 1.80, 75 Kilo, so 165 Pounds? Times 16 that would make my maintenance around 2600 calories? No way I eat that much and maintain my body weight.

Sorry come again... Body weight in lbs x 16 = Maint Cal?! I'm pretty sure 4000 cal a day is no where near my maint level. You may want to adjust that for LBM or something. 250lbs isn't in the range of obesity for my height or anything either

In recomp scenario, how do you know when you're "done" and need to move on to cut or bulk? Would it be when your strength returns to its pre-break levels? What if your break is 5 years?

I haven’t watched Breaking bad at all so cant comment on Camino. There you go I have disproved your theory

I can't calorie count, controlling calories feels as unattainable as suddenly gaining the ability to fly

Me how just eating egg and rise asking how can I get 70g of protein

Never seen el Camino so I couldn’t say 😩

I want a 6 pack but i want 30 more lbs of muscle what should i do i weigh 185-190

16 × weight in pounds seems too much calories in maintenance?Im confused.

would this be the same as how to body recomposition video ?

Don’t watch El Camino

Hey Jeff,
does that also apply to women?

Is body weight by 16 way to much cause I got in the 3000 range and have never eaten around 3000 calories while tracking calories I feel like that’s way to much

So did you watch el camino by now ? I personally didn’t like it.

For carbs, what do u mean by fill in the rest? Are we counting the leftover calories then converting them to grams? How do we convert the grams we count to the calories we need to intake?

What kind of diet you have to do during the break? Let's say a one week of?

Is losing 2.2lbs of muscle and gaining 8.8 lbs of fat category 1 or 3??

Just got back into the flow of lifting after an entire year off and moderately crappy diet at the end of last year. Going back in and my strength levels have diminished quite abit on upper body but my lower half is still fairly strong. Im going to go for a recomp tactic and see if my muscle and strength comes back in a couple of months!

I’ve never heard of multiplying your body weight by 16 as a guide to figuring out your maintenance calories. This would put me at about 2,900 calories to maintain, which I freaking hope is true, but seems a little high. How did they get this 16 number?

Jeff you are amazing..I have never ever seen a video like this before..such an informative and interesting video..salute to all your effort u put for this video..love from India

Nice video man!

I weigh 245 pounds and looking to lose weight. Multiplying by 16 I get around 3900 maintenance. That’s insane how do I even go about that when looking to lose weight.

But why were you biting your tshirt during the squat lol

This was insanely helpful. Thanks for all the effort. You are one of a kind Jeff.

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.

Actually lost both fat and muscle during my country's lockdown... Went down from like 163lbs to 151lbs...

I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed awesome muscle growth.

When referring to pre + post workout meals, is the 0.5G protein/kg body weight, 1g carb/kg body weight apply for each meal? Or is that spread out over both?

I'm new to your vids,so what work outs should I do at 13?

Whatsup Jeff. Any recommendations for us hypoglycemics out there? I currently intermittent fast and only eat low glycemic carbohydrates to control insulin response. This makes it hard to stay under fat goals and reach protein levels if I can only eat a certain number of hours in the day.

Do you have plans for vegan people?