How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)
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- เผยแพร่เมื่อ 18 ต.ค. 2019
- The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!
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More info on the nutrition guide:
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 300 Pages
• 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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IN THIS VIDEO:
My recommended Multivitamin:
‣ Men's: pescience.com/discount/jeff?r...
‣ Women's: pescience.com/discount/jeff?r...
My recommended fish oil:
‣ pescience.com/discount/jeff?r...
Protein 4 Oats
‣ pescience.com/discount/jeff?r...
Mom's Chili: jeffnippard.com/moms-best-chili/
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SOURCES:
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pubmed/2...
Alan Aragon's Research Review Dec 2013 Issue: alanaragon.com/aarr/
Jorn's Phd dissertation: www.nutritiontactics.com/
www.ncbi.nlm.nih.gov/pubmed/2...
The Protein Book by Lyle McDonald: bit.ly/jeffbodyrecomposition
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's TH-cam:
‣ / @rashaunr5777
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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. - บันเทิง
It’s finally here!!! Today I’m opening up pre-orders for the new Ultimate Nutrition Guide to Body Recomposition at a HUGE discount of 30% OFF the retail price. Hit up the link to pre-order here: jeffnippard.com I’m also offering a 30% OFF coupon code for any of my training programs when you pre-order. Pre-Order is available for 14 days, then price goes up - so if you’re looking to take your nutrition to the next level, now is the time! Hope you guys enjoy the video and the rest of your weekend. Peace!
Thanks for your work mate
Do some fun collab videos bro, with Clarence Kennedy
Getting it right now. How much protein would you say is in good range with a 25% body fat? Is 1 gram/pound of body weight in that state of bodyfat good enough? I think going higher is unnecessary, what you think?
is it an ebook or hardcopy? and if second, can i get it in germany or is it america only?
Jeff, whats the make of your blue tshirt?
I been bulking my entire life but didn't know I had to workout
LMAOOOO YOU MADE MY DAY!!!
So you're basically fat?
😭
Lmho
@@Mukundi.Mulaudzi yep, that is the joke. Glad you caught on.
'You have nothing to lose going high on protein'
Except money
You should never be cheap when you come to your food,its the only body you have and you dont have a second chance at beeing healthy
@@AnimanuiVasile Do you have any idea how much it costs per month to eat a gram of protein per pound of body weight?
Pulses?
@@AnimanuiVasile thats honestly an admirable mindset but I dont have any money
And your'e kidneys you uneducated man lol
When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from nextleveldiet iirc). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3000 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I had understood the importance of diet earlier.
This is a bullshit bot
If i may ask
How long was the diet ? (Ur 3000 cal diet) before you noticed the gains.
@@oad12345 this guy is bot lol
although he's a bot, what he said is true hahaha
I completely forgot how muscle gain makes you lose weight that’s why I dropped
I know this is an old video but I just want to say thank you for the value that you bring to this community. When I want a no bull, straight facts, supported by scientific reference material, I come to your channel. Keep being awesome Jeff! I highly respect your opinion on fitness topics!
Were you waiting for a response from him? 😂
@@TheKingShadez no hahahaha totally forgot I commented on this. Just like to show support for people.
@@TheKingShadezwere you waiting for your failed TH-cam career to take off?
@@j3ss3_plays60deeeeauumn. Lol 😂
I really like how this guy reads and does his research. He’s very educated and knows what he’s talking about.
I don’t know. This guy is iffy for me atm
@@joeyduese6638 he actually has a bachelor's degree in biochemistry, so he likely knows what he's talking about in terms of protein synthesis in the body and what's good/not good
@@kdenator I wanna see his degree. Doubt it
@@masonmarshall9799 go to his channel and read the "about" tab
Impossible to understand for a beginner. What the hell is macro deficit?
Meal 1: Breakfast, 10am - 4:25
Eggs
Hashbrowns/potato patties
Turkey bacon
Goat cheese
Ketchup
Kiwi
Multivitamin
Fish oil supplement
37g p, 22g fat, 32g carbs, 491 cals
Meal 2: Pre-workout (1hr before), 1pm - 6:45
Chicken breast
Shredded cheese
Mayo
Mustard
Spinach
Ancient Grains bread
100g of blueberries
Banana
46g p, 13g fat, 82g carbs, 614 cals
Preworkout ~30min before first working set
Intraworkout macros - 8:40
(0.5g carbs/min starting after 30min of working out)
"Fuzzy peaches" candy
0g p, 0g fat, 20g carbs, 78 calories
Meal 3: Post-workout, 4:30pm - 11:10
(Eat 3-5 hours after pre-workout)
Oats
"Select protein for oats", whey/casein blend
34g p, 4g fat, 25g carbs, 272 cals
Meal 4: Jeff's Mom's Surprise, 6pm - 14:02
Chili (chick peas, kidney beans, ground turkey, peppers, garlic, 15g shredded cheese, etc.)
www.allrecipes.com/recipe/233613/best-damn-chili/
Jeff's mom uses half the oil and lean ground turkey
64g p, 16g fat, 76g carbs, 705 cals
Meal 5: Late Night Snack, 10pm - 17:16
Cottage cheese
Wheat thins
Kale
Turkey breast
Shredded cheese
Spokes puffed potatoes (low carb potatoe crisps)
40g p, 23g fat, 72g carbs, 630 cals
Total (not counting preworkout):
221g p, 78g fat, 307g carbs, 2790 cals
36% p, 13% fat, 51% carbs
Awesome but the fat calorie percent is wrong, fats contain 9 calories per gram where protein and carbs only contain 4
@@thomaswalker2175 okay, thanks.
Total percentage by calorie:
31% p, 25% fat, 44% carbs
We didn't ask for this, but I think I'll speak for everyone else here:
Thank you for doing this.
God bless you
Great job , Thanks
I must say after all this time I've finally found your channel & videos. Thank you for your educational approach and open-book mentality regarding health and wellness. Definitely added your content to my own journey. I'm going to be 40 next year & quite frankly never too late to right the ship, so to speak. Thanks, again.
Was not expecting you to be in my home town, small world. Been trying to approach fitness and nutrition in a level headed way since recovering from an ED as well as finally having a correct diagnoses for a genetic issue that's been plaguing me my whole life. I appreciate your scientific and logical approach and I have to say that this content is a hell of a lot less triggering eating disorder wise than most stuff out in the world.
when your mom writes you the macros, you know she’s a good mom.
I'm saying!
Yeah my mom doesn’t even know what macros are short for
Arrow 33155 😆
@@AJ-pt9du
My mom doesnt even know what macros are
@@ihaveleftthisaccount3710 I DONT EVEN KNOW WHAT MACROS ARE!
Wesley Snipes: "White men can't jump!"
Jeff: "Actually, according to a paper by Brad Schoenfeld et al, white men who jump after eating a kiwi..."
😂😂
Hahahahahaha
That was Nerd Jeff talking, haha!
LOL
Hah Hahahah
Love Jeff's stuff but it's worth noting that most people can't work out late morning. I think it's an ideal time, but for example with my 8-430 job I have yo choose between working out at 530 (hard to have a pre-workout meal) or after 730 when kids are in bed. 730 makes it tough to have the energy, can't really use caffeine and even the workout alone can make it hard to sleep after.
I think Jeff's schedule is optimal just not sure how possible it is for most people.
Go for 7:30. Make sure all your food is eaten before, and don't worry about post workout meal (the protein you need is already in you and waiting) and sadly, skip the stimulants. You don't need them, you only think you do. Get to the gym and do a good warm-up; get your blood pumping and get it done. You will sleep great afterward too 💪🏼
If you really need the protein after your training, cut training at 830, have a shake with pro powder and water, it will digest quick and your bedtime of 1030 shouldn't be disrupted 🤙🏻
Love that your mom made you chill 😊
Thank you for sharing this information, very helpful!
When I started bodybuilding 5 years ago, I scoured the internet for good sources of science-based information for training and nutrition. There was none - except for Jeff Nippard. Now an MD and natural bodybuilder and still watching! 👌🏼👌🏼
Yesss team Jeff!!
Ask Dr. Swole dude same here. Jeff is hands down the best
biz28 biz28 glad you agree ahah
Love to hear it bro!
Love to hear it doc!*
Is there a version of this for people who need to go to work through the day.
@Ayaan Rustagi its a hard one. A lot of people like to give me the "no excuses" lecture, and yeah, if you have a kitchen at your disposal 24/7, i would agree. 7am - 5pm, 5 days a week im on the road. Some weeks im in a hotel all week with no kitchen facilities, and carrying 4 or 5 fully stocked lunch boxes in my van every day just isnt feasible. Especially in summer. The only thing i can think to do is basically live on nothing but liquid nutrition/protein through the day. But several people have told me thats not something you can do long term. Eventually im gunna have to eat actual food?
Prepare your meals on the weekends
Eat peanuts at work. Tons of protein and calories. A lot of fat too but that's why they're so calorie dense.
Lamo 🤣🤣🤣
Is he a "Trust Fund" kid? Who is funding him? is he sponsored? Most kids his age certainly do not own/rent pads like that. Is this Toronto area? Maybe he has roommates. That's $$$$ for a guy that seems to make TH-cam his job. I am not trashing him. I am happy for him and he could charge for this knowledge. He saved us all time researching this stuff. Jeff seems like a genuinely nice dude. I ask the same questions of Thomas DeLauer. I mean the pro level production values just beg the questions above. In the end Jeff could be secretly sponsored by Tim Horton's and that pos Trudeau but I'd still watch. Best Wishes!
Love your content, its not only informative but entertaining and Motivating all at the same time, thanks Jeff 👊
Watching Jeff has made me much more conscious of what I eat when and how I train. I used to train fasted and am trying to learn to eat a pre work out snack.
Meal 1 3:34
Meal 2 5:40
Meal 3 10:15
Meal 4 11:39
Meal 5 15:00
Thanks bud!
Thanks daddy
You forgot the meal that he was cooking at @14:11, which was his three point shot 🔥😅
@@alexraw8512 ayoo??🤨
Thank god
I'm a little stuck in following this plan, how do I get Jeff's mom to cook for me?
Just search for dancing Israelis FOIA.
@@hucesnutria6427 nah bro its was al Qaeda....dont you remember "they" found a passport in perfect condition after those planes hit the building.
@@justpassingthrough3166 Oh yeah, the passport and the perfect condition piece of landing gear. I mean no other trace of plane or people but at least we got those 2 vital artifacts to sell the story... I mean... reveal the truth.
@@elmeramuro Exactly.....the stor....er I mean the truth
The amount of science backed info in your vids is insane. Thanks!
As a 61 year old male, I wish I could find this detailed and science based program for someone my age. After lifting on and off for 45 years, I know a program will be much different for a person my age.
Damn his mom writes his macros my mom stopped cooking for me when I was 12 LMAO
😅🤣😂🙂
Same bruh
my boys, i still give the food in their hands. love them
His mom is the GOAT
Amazing
safe to say jeff makes a huge living of this youtube channel and his mother is benefiting from that awell =D
under these circumstances my mother would do the same for me hahaha
He’s like the nerd from high school that got swole asf after graduation 😂💪🏼
Which makes him the perfect man in my book!
@@carastone3473 stfu dickhead
hugemagoo hilarious 😆
@@massivemagoo And you're like the popular meathead that peaked in high school and is now fat with no prospects in life
@@massivemagoo guess who just labelled themselves as a douche bag incel lolol
Major points for mum ❤
You are a king man. Got this diet dialed in to an exact science. Thanks for making this video, I found it very helpful!
No mom:
No mom ever:
Jeff’s mom: let me label the macros for my sons meal
Shes a champion!
Helps that she's a trainer too right. Most people don't know the macros for chili LOL
my mum doesnt even know what macros is. when i try to diet she just keeps saying dieting is a waste of time
hautbois No one:
No one ever:
Me: I can't wait for this trend to go away
@@cosmogamer9914 so does my wife 🙄
This meme makes no fucking sense.
Only one kiwi?
This seems rather spurious.
Jeff you're the man. I remember I met you before I started ever really training. Now I've been training seriously for 14 months. I've watched your content very often and I really appreciate your work. Very important and informative.
Can I ask, how good was your before/after, and what resources did you use for diet/workouts?
Im 2 weeks into a 5 day split workout routine and 1 week into what's essentially a keto diet, it's starting to sound like Im on the right track but I appreciate any insights on how well it went for you
I'll take any/all info youre willing to give, and thanks ahead of time!
Made the chili tonight!! It took like 3 hours lol but totally worth it :) Thanks for sharing the recipe!
Jeff: you have nothing to lose by eating more protein
My bank account: empty*
peter randall eh you can up your protein with the cheapest source of protein out there: protein powder.
@Boogaloo When I have the same issue with you LOL 😂 Protein kinda expensive here, but lucky i got tempeh for some of my protein sources, it's like 50-60 cents for about 500 grams here
@Boogaloo When Bro check out myprotein, they always have insane sales and the quality is still really good! Before I bought a 5.5lb bag of whey plus 2.5lb of creatine for like $45, completely worth it imo
CY aren’t lentils or eggs the cheapest?
@@aangcrdbl Nah, if you find a good protein powder deal its usually cheaper
That’s really awesome and sweet of his mom to understand macros and prep for him. My mom made fun of my pursuit for a disciplined diet instead. 😐😂
Sabotage from friends and family is very real.
The same way my dad tells me diet isnt something you should focus on and that 2 eggs a day is practically enough protein to build muscle ...
@@Phifey all that will do is give you potent egg farts.
My mom says it doesn’t matter how much fats you eat and instead it only matters whether they are healthy fats or not 😑😑
@@user-en5vj6vr2u You need good fats for fuel. That's why mct oil, or pure cold pressed coconut oil or palm oil, is a very good fat to ingest daily, especially pre-workout.
Great video man….the details and camera work was amazing
For the “pre workout meal”.. would you recommend eating following the same guidelines if you workout early in the morning. Within an hour of waking up?
Watching Jeff has made me much more conscious of what I eat when and how I train. I used to train fasted and am trying to learn to eat a pre work out snack. I love playing around with my food, macros and nerding out. Jeff gives me all the good stuff!
@The Algorithm less energy for your workout
Same here! Great content and info Jeff is giving his audience!!
Great response. I'm happy for you. Enjoy it all it's so much fun and a great way of life.
Actually working out fasted is the best thing I ever did in my life. I eat only once a day and I know for me it's a way far superior to eating 6 times a day. Being prison I learned working out is 90% important and diet being 10%. Guys in prison have bodies that would blow this TH-camr out the water. Bodybuilding so-called “nutrition” is a multi-billion dollar industry. And this TH-camr failed to mention the importance of water intake. I drink a gallon of water prior to going to the gym to hydrate my muscles and consume another gallon during my workouts
I just cant gain weight no matter what i try..
The two Jeff’s, Cavalier and Nippard. The pillars holding up the fitness industry
Johnny hate to say it because I used to be a cavalier fanboy too but Omar is just better
And Jeff Either, my personal favorite, a more get to the point guy.
@@johnnyfuckface8384 i used to like omar but he just makes pointless videos now. not really science based like nippard or cavalier
Posty I used to like cavalier but it seems like a lot of his programs are a mile wide and an inch deep
Show me 1 person Jeff K has made properly big and strong.
Thank you for being clear and keeping things simple. I like the way you break things down for better comprehension.
The fact that your mom writes out the macros for you is so cute 🥺 She really loves you!
Hmm strange, I just eat like deer and squirrels and stuff out here in the woods
You should be bulking like crazy to get thu the cold season
Dude get off my wifi im the dude in the tent next to ya
@@ApostleThe344 give him that Beef jerky!
Just Some Bigfoot With Internet Access How are you everywhere? You raided the cinnamontoastken comment section pretty hard, so I escaped here. Yet I've been found.
Most underrated comment.
I love this formate bro! Shows not only WHAT you eat, but also WHY & potential reasons to do so as well 👌
Agreed
Yup, the why and the science support is so great!
Interesting diet plan 👍 it'd amazing how timing and science can help build a body that everyone likes depending on your goal
Thank you so much. I just started figuring all this stuff out and this helps so much
Meal: *Exists*
Jeff: *Pours shredded cheese on it*
HAHAHHAAHAHAHA
Gotta get summa dat saturated fat
Extra protein too
Other Jeff: Pours whipped cream
Just like the other Jeff with whipping cream
Is your Mom in any of your videos because she sounds so supportive and adorable? “With Macros” what a Mom! 😂
He made a video with his mom about "genetic". You wont be surprise why his mom wrote that macros down.
@@ilhamjaa5059 she’s more jacked than me 💀
I really appreciate you showing what you eat in a day. How many eggs did you put in your breakfast and what did you use in your smoothie? I usually eat maybe two maybe sometimes three meals a day and I would love to get lean and poke. I’m not 180 right now. I have some stubborn file in my belly from being 200 pounds one couple years ago can get rid of it so I had to lift weights.
This is what real bulking means a clean bulk pure muscles
Pure weight gainning thank you for the video 🙏
Thanks for pointing out that higher protein intake is ok on the kidneys and liver. At 52 years old and training 5-6 days a week I have worried about over-working my organs with high protein intake.
Probably ok, try it for couple of months and then go to a regular checkup (blood/urine test)
Props to Jeff's mom! That's legit love right there.
4 years later, still as good as it was when I first watched it. Thanks Jeff🎉
Jeff: nothing to loose from eating too much protein
Me: Moneyyyy
hirwa adolphe eggs and chicken is an inexpensive way of getting enough protein
@@Chavez58677 say that to a broke high school student with mostly vegeterian parents 😣😣
Just buy whey protein, cheapest source out there. Myprotein has great prices.
The opposite side of nothing to lose is nothing to gain. The literature I've looked at isn't enough to convince me of a clear advantage. For example, the article that Jeff mentioned actually included a change in the training program. It was a follow up to their previous study that found no significant differences in body composition when the subjects were asked to maintain their current training programs. I wouldn't stress about gains left on the table, because I don't think there's enough evidence to say either way. On a scientific note, I would be more convinced if the treatments were conducted within subjects to account for individual variability.
jinmushui1soul That study is not the only argument. Jeff mentioned multiple that made a lot of sense
"What you're going to do is eat some Fuzzy Peaches"
Me- Say no more, Fam 🤚🏽
facts LOL
I love eating candy on the treadmill
Hi Jeff. Only discovered you on the recommendation of Jeff Cavaliere (Athlean X). Great video. Really simple and well explained (it must be a Jeff thing). Also, the foods you eat are exactly the kind of stuff I'd go for and they look like "normal" meals as opposed to a lot of what other people in the fitness industry and posting (But I guess its all upto the individual to find out what works for them and what they can mantain - took me a few months of chopping and changing to figure out what is working best for me. Also props to your mom for cooking and putting on the macros...my mom would prob use twice the amount and say she used half of what she actually did! Great vid anyway...I've watched about 15 of yours in the past 48 hours!
So, I just started working out, and I want to get down to 200 lbs (currently 240 range at 6'4) while simultaneously building muscle. My main problem is that my day is incredibly busy. I wake up at 6:30-7:00 am for school and usually don't have much time to make any breakfast, which is why most of the time I just try to eat a banana or something, get home from school at 12 pm, then go to work at 1:45 pm. I work usually until 7:00 pm, then I try to get in a snack, such as a protein bar, that's not going to fill me, but gives me something, before I go to work out at 7:30 pm. I usually do an hour to two hour workout, often getting home around 9:00-9:30 pm. After that, I do whatever homework I need to do for school, and go to bed, often without anything to eat. I know that these eating habits suck, and I have been racking my brain around how I could possibly get upwards of 100-200g of protein in my diet without just straight up eating powder, and while staying under my calorie target (2,000-2,400). I often don't have time to make anything, and I'm not a good cook whatsoever. Does anyone have any recommendations of what I can eat or make quickly to cut fat and also help build muscle?
I forgot to mention... I work out four days a week, being Tuesday, Wednesday, Friday, and Saturday.
maybe if u meal prepped on the weekends, it would be easier during the week to just grab a meal out of the fridge and heat it up. also, protein shakes u can buy at the store, or make on ur own, are an easy way to get in a lot of protein without a lot of effort
The Wire - classic, masterpiece of a series. Stick with it, it's structured more like a novel than a regular TV show
This
with Oz of course
I'm GLAD to see The Wire being recommended. One of the best shows of all time.
Came here to say this, solid suggestion
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Man this is great but it starts getting real difficult to schedule all this stuff when you work 12 hour swing shifts.
Same here man!
Motivation guys,if you are really motovated,you got this!
I always cook my meals in a bulk and bring it with me to work. I don’t think you need to eat this many times a day you should be fine with eating larger meals but less portions. I take my lunch with me and some snacks. Works great for me.
Meal prep once a week. We’re all busy.
I find meal replacement drinks very useful. Prevents me from getting fast food but I still hit my macro goals.
Great advice, thanks for the specific meal examples.
How has no one mentioned you draining those 3's back to back to back? Go bro. Great content.
Your mom is legit AMAZING with cooking and then labeling with the macros! WOW!! 😍😍
Sorry chief, I'm not eatting at the gym. The amount of people I see take shits at the gym and not wash their hands is a no for me dawg.
Rubbarz lol
💀💀💀
Then wash your hands
But why u watching them shit?
*my nigga Bottle 12 be asking the real questions over here*
I knew Jeff was Canadian but I didn't expect to see him living in my city.
Right!
Jeff, thank you, for all your super helpful, well thought out tips.❤
Love the scientific explanations for these simple recommendations, makes it so much easier to follow and understand
If you want to eat on a budget and you workout, here’s a little list of what I buy and eat. Being in college and all you gotta be kinda thrifty.
1. Tuna cans-$1 or less each
2. Yogurt-$1 or less each
3. Wheat Bread -$1 a loaf
4. Peanut butter-$2
5. Eggs-$2
6. Frozen Veggies-$1 or less each
7. Fresh fruit-slice up apples and eat them with peanut butter or cinnamon
8. 1 lb bag of rice-$1 or a little under $2
9. Oatmeal-$2
10. Potatoes-3-4 for a $1
11. Ramen noodles
12. Spaghetti or Penne- $1 or less
13. Salad stuff(carrots, celery, cucumbers.) cut up some bread and makes some croutons!
Also, protein powder may be worth it if you’ll drink it. Great for getting in extra calories and some you only have to add water.
didn't realize Ramen noodles were healthy
Wrightzyy well you know you always hear about those obesity cases caused by ramen noodles
I like how you told us what specifically in each each meal. Sic.
His smile when talking about his mom is wonderful
It's nuts how easy it looks to eat right when your life is literally about being fit.
Yup. I stopped the video right there. As a parent, I've cooked more meals by that time than jeff does all day.
Just adjust it to YOUR schedule. Doesn’t have to be like his specifically. You’ ll still see results. I work 10hrs a day and still manage. Just plan accordingly.
Yea same here, 3 breaks in my 8 hour shift that last 10 minutes and I squeeze 3 of my meals in each break!
It’s strange people think it’s hard core. Try being a parent of 2 working 12hr shifts AND bodybuilding. That’s hard core. Eating breakfast at 10am! haha, I’m at work for 3hrs already.
It’s only hard if you make it hard for sure! Definitely worth the extra time spent on meal prep!
Just recently started my first bulk. Wish me luck y’all!!
Jubae Ullrich go for it💪
You got this! Make some good gains
Mark Eaton gonna give it my best!
Jubae Ullrich everyone’s got their own tips but I think it’s good to not be scared of the weight gain and keep riding it out trying to get stronger each week. Too many people don’t bulk long enough to see substantial gain!
Best part is telling us your mom made the chili and give us the link to the recipe. Pretty simple and healthy. It is hard trying to figure out what to eat. not many options besides chicken rice and ground beef or turkey in my house. I will have to try some of these.
those are some good choices though
I love your mom, so sweet of her
You are so fortunate! Glad you have the love of your mother and partner in your life.
Walking through your meal plan throughout the day is a good display to beginner bulkers like myself on how we should be eating. Thanks for the vid 😉
GREAT video. Thank you. I just started my body re-comp phase; I take a pre-workout but do you recommend taking creatine during the re-comp phase also?
The biggest deterrent for muscle gain for me has been insufficient nutritional intake which messes with the body's recovery and forces me to take a gap in my workouts. I feel like it's so difficult to first get my butt to the gym and put in the work but then go home and eat more than my usual intake and do this on a regular basis.
Its because youre probably already in a caloric excess or at least at maintenance. You need to do more aerobic exercises like running or boxing or cycling which will make you more hungry beacause you're now using up the energy from the food you previously ate.
Very true. I’ve been fasting for a month now. My quest to lose belly fat. It’s the fastest way, especially with a window of 1 meal a day. Doing CrossFit 3x a week. But I’ve noticed I get injured faster and have no gains what so ever. I got a bit stronger but nothing big. Starting my clean bulk now and doing the same amount of cross fit. I’m sure I will get fast gains this way and losing belly fat at the same. Keep it up!
If you like Breaking Bad, I would highly recommend Ozark on Netflix.
Will not the right comment section but that's a great show I watched both
I would recommend good doctor
Ozark is just breaking bad of this generation but not on that BB level still a very good show to watch
Why have I just seen this while watching breaking bad while watching this video on how to get jacked
@@mrspoon1503 if u watch the whole video he starts talking about breaking bad at the end
The secret of his success is his mom, such a lucky dude
You can actually see that this guy is natural. Respect.
Thanks for the knowledge
Welp, TH-cam randomly hit you in my recommended and now I’m hooked. Can’t help but appreciate a channel that focuses more on facts and science.
These Jeffs are really good!
Let's take a moment to thank them...
That’s a great Mom! Kudos to her!
For fruit source and starchy carb source I usually boil apple and oats together and put it in fridges over night. Thanks jeff for this knowledge
Very helpful video. Let’s me know I don’t have to eat “perfectly” in order to look good👍
The Wire and Sopranos. Two of the best shows ever
Breaking Bad is still better
@@mml1426 It's not, nothing can compete with The Sopranos and The Wire
@@tjokn1453 BB is way more better than The Wire (it's only good because it was the real shit at that time, but cant hold up to this day that much) and some over Sopranos.
If anything I would recommend Game of Thrones (minus the last season, plus the last book of GRR Martin everybody is waiting for), since that shit gave me and hundreds of millions of people around the world some serious goosebumps like every episode for large parts of the series. At many points you feel like you have some movies lined up and not just a TV show. So, GOT > BB > any other outdated classics.
@@minzblatt Nah the Sopranos is the greatest , the mc in Sopranos is a more exciting than Walt even though both are legendary.
Thanks, Jeff! Great stuff as always.
ive been lifting fasted in the mornings. its new for me as i always worked out in the afternoons. I feel my body can focus its energy more on the workout than using its energy to digest a breakfast. I bring a apple for the ride home then make a BIG potato onion pepper broccoli mushroom skillet with a grapefuit or watermelon etc.. I ditched eggs gluten and most meat. Ive never felt and looked better
Question for Jeff (or anyone else for that matter) re: pre-workout cabs/carbs to "fuel the workout".
I was under the impression that most of the carbs you use during a workout - unless you're training a lot, like several times per day, and for a very long time, like an endurance athlete - actually come in the form of muscle glycogen already stored in muscles. And most of that glycogen comes from the previous day's meals (or several hours prior).
In other words, aside from the immediate effects on blood glucose (such as feeling more energetic), carbs pre-workout shouldn't make that big of a difference if you've eaten plenty of carbs the evening before and/or for breakfast (like in the video). Am I wrong about this? Maybe there's a more nuanced picture of this that I've missed.
Thanks!
Philip Skogsberg interested to see some answers to this too, was a little confused also
When you train fasted you are clearly weaker than if you've eaten, so there has to be something there. Maybe blood-glucose is needed to fuel the neurons and thus lead to better muscle fiber recruitment? Maybe the conversion from glycogen to glucose is slow so the muscles also need some blood sugar available? Interested in what Jeff has to say
Thank you Jeff!
The best show imo is The Wire 😊
Awesome video! How long does one lean bulk for? I want to start this process of tracking macronutrients under these specifications but I am not sure for how long!
Building muscle takes time, if you are just starting working out and your nutrition is optimized for you then you will gain muscle and make progress quicker than that of someone who has been working out for a while. I would probably bulk for 4-6 months and then do a cut to get rid of any fat while maintaining the muscle you achieved from bulking.
I would love to be able to go on coffee walks til 10:15 am lol
My 2 biggest takeaways...
Jeff’s mom deserves an MVP award
And Jeff is a bucket 🏀
Currently I am doing 5.5h of mma and 2h of gym per week to lose 14 kg aka around 30 lbs
I think I can do it in the last 7 months of the year
For diet I like going for
50% carbs
30% fat
20% protein
This equates to between 1500 calories on non workout days 1900 calories on workout days and 2400 calories if I workout twice
This video was very helpful
Very informative! Love how you talked about consuming multiple protein post workout, and cottage cheese at night. I'm a mesomorph tryna recomp too..slowly but surely lol
My man going in on the kale salad with no dressing LIKE A SAVAGE!
Dude i admire your grind! 🫡
Really good put together video.
Jeff’s mom is the real MVP, and must be protected at all costs💪🏼🥺
Am I the only one that thought that “huge meal” of chili was small? Lol
Yeah, it didn't seem much bigger in actual volume than the other meals. Maybe in calories it was larger, but not really in volume.
You're not 5"5 most likely
It depends how much you like chili
@@AndresNavaHurtado Yeah, the dude is bulking on 2800 calories so it doesn't take much to constitute a big meal for him
@@AndresNavaHurtado Is he that tall??
Great Video Jeff, thank you!
300g of carbs is insane. Not in like you shouldn't do it but in that I didn't realize that was possible. It certainly makes getting in the 225-250g of protein easier for me. But to see you @165 and looking as big as you do and as lean as you do, I'll give it a go. Thanks for the upload even if it's 4 years later.
Jeff the kind of guy to switch hands every bite to prevent muscle imbalances
He's ambidextrous now so he can't do the stranger