Refeeds & Diet Breaks: The Most Misunderstood Fat Loss Tools

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  • เผยแพร่เมื่อ 9 มิ.ย. 2024
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    -------------------------------
    In this video I'm covering refeeds, diet breaks, cheat meals and cheat days. Using an example from The Rock and his epic cheat meals, I dive into the research around using high carb refeeds and diet breaks for fat loss, metabolism, muscle retention and more.
    -------------------------------
    Sources:
    Comparing Weight Loss Rates:
    pubmed.ncbi.nlm.nih.gov/21558...
    Overfeeding Effects on Metabolism:
    pubmed.ncbi.nlm.nih.gov/11126...
    Refeeding Effects on Glycogen:
    www.researchgate.net/publicat...
    First Bodybuilding Refeed Study:
    pubmed.ncbi.nlm.nih.gov/33467...
    Diet Break Research:
    pubmed.ncbi.nlm.nih.gov/12582...
    pubmed.ncbi.nlm.nih.gov/28925...
    pubmed.ncbi.nlm.nih.gov/33587...
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    Volume 5, Issue 4: "Video: An Update on Intermittent Energy Restriction"
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    Edited by me using Final Cut Pro!
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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).
    -------------------------------
    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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ความคิดเห็น • 1.6K

  • @Moose92411
    @Moose92411 3 ปีที่แล้ว +1900

    After what I’ve learned about our bodies, it makes sense to me that the slower and more gradually you try to change something about yourself, the better. Our bodies really don’t like to change, so the more we can get them to believe that nothing dramatic is happening, the more likely we are to succeed!

    • @overpriced.cheese
      @overpriced.cheese 3 ปีที่แล้ว +14

      Well said 👏

    • @jasmina_ollee
      @jasmina_ollee 3 ปีที่แล้ว +6

      So true 💪🏼💪🏼

    • @bennybenny7382
      @bennybenny7382 3 ปีที่แล้ว +61

      This is 111110% true, at new year I stopped all my bad habits, changed everything, reading books, diet etc.. I was suffering panic attacks and anxiety

    • @Moose92411
      @Moose92411 3 ปีที่แล้ว +43

      @@bennybenny7382 I've heard many people relate similar experiences. Better to change one habit to a time, and give it two or three weeks to really take hold

    • @bennybenny7382
      @bennybenny7382 3 ปีที่แล้ว +17

      @@Moose92411 Yes it's so true, and also be aware your subconscious will try default you back into your old routines. change is hard

  • @JoshuaOtusanya
    @JoshuaOtusanya 3 ปีที่แล้ว +2383

    Can we just take a moment to appreciate how much time it must’ve took to put this together? Super high quality content !!

    • @zfost3000
      @zfost3000 2 ปีที่แล้ว +57

      I knew this because I followed Josh Otusanya

    • @isak242
      @isak242 2 ปีที่แล้ว +15

      I knew this because i followed josh otusanya

    • @ardy5846
      @ardy5846 2 ปีที่แล้ว +20

      I knew this because I followed Josh Otusanya. Nyaahahaha

    • @Shinkajo
      @Shinkajo 2 ปีที่แล้ว +6

      I won't do that

    • @kalamuddin4253
      @kalamuddin4253 2 ปีที่แล้ว +3

      Get to the point man it's too long

  • @Mayank8050
    @Mayank8050 3 ปีที่แล้ว +859

    I can't believe information like this is for free. Thank you Jeff, you're really an asset to the fitness community.

    • @JDCIncAccount
      @JDCIncAccount ปีที่แล้ว

      I wish there was more general awareness for keeping our physiques to our own standards.
      These diets and advertisements on YT for PEDs is insane now-a-days, it seems most of my own information either comes from the gym or this chiefs’ channel. 💪
      Let’s lift hell upside down for as long as we live, brother👺☝️

    • @joshroper8737
      @joshroper8737 ปีที่แล้ว

      Yes yes yes

    • @Luebbe90
      @Luebbe90 ปีที่แล้ว +5

      It's not for free. YOU are the product, not the video. So basically you are for free, not the video. Creator, sponsor, advertisers earn a shitload of money.

    • @wildcard2884
      @wildcard2884 7 หลายเดือนก่อน

      It’s not free, dumb duck.

  • @AnjuliMack
    @AnjuliMack 3 ปีที่แล้ว +529

    I love diet breaks on prep but I never refer to days/meals etc as "cheat" days - sets people up for a negative relationship with food I find. Love this video as always Jeff!

    • @pearlescent1557
      @pearlescent1557 3 ปีที่แล้ว +38

      This! It also creates an "all or nothing" feel. I can take a break and just eat a bit more of what I'm normally eating, maybe with an extra treat or two - not eat an incredibly huge fat, greasy meal b/c it's my "cheat."

    • @AnjuliMack
      @AnjuliMack 3 ปีที่แล้ว +24

      @V King Haha at diet vacation - a well structured diet break does wonders mentally & physically for me. I personally like them. The idea of calling meals/food 'cheats' is toxic in itself because it has the idea of 'cheating' on a diet or feeling bad for eating certain things (in my opinion) so I just prefer to call food 'food' haha some is more nutrient dense, some is less :) All is yummy.

    • @MindsetMattersYT
      @MindsetMattersYT 3 ปีที่แล้ว +2

      I agree!

    • @brazenbull636
      @brazenbull636 2 ปีที่แล้ว +4

      Don't even call it a diet. It's just "how you eat"...

    • @AnjuliMack
      @AnjuliMack 2 ปีที่แล้ว +6

      @@brazenbull636 A 'diet break' is a technical term in which the calories are calculated with a specific goal in mind, if it's a structured and planned 'diet break.' So that is the name. But in general I don't 'diet' I just track macros and that's my lifestyle I enjoy :) but everyone is different.

  • @waldenlight4005
    @waldenlight4005 3 ปีที่แล้ว +4104

    Jeff lookin like my dad getting ready to lecture me when I sneak back into the house at 2 am

    • @CorvoFG
      @CorvoFG 3 ปีที่แล้ว +107

      It’s when you hear the click of the light switch that the cold terror takes you.

    • @IronSharpensIron127
      @IronSharpensIron127 3 ปีที่แล้ว +8

      🤣

    • @Jahi_144
      @Jahi_144 3 ปีที่แล้ว +111

      “Weren’t you supposed to be eating 2500 calories? Its 3200 right now young man! You’re grounded mister.”

    • @Jimsoffroad
      @Jimsoffroad 3 ปีที่แล้ว +81

      “I’m not mad, I’m just disappointed”😔

    • @saubriz
      @saubriz 3 ปีที่แล้ว +9

      Did not realize that many teens (I hope!) were feeding off Jeff’s information, good for you.

  • @joerogers9271
    @joerogers9271 3 ปีที่แล้ว +2272

    This is incredibly relevant to me rn thanks big daddy nippard

    • @cohnankotarski
      @cohnankotarski 3 ปีที่แล้ว +6

      Same! I was just searching on it

    • @Baeur
      @Baeur 3 ปีที่แล้ว +8

      Same. I've been killing myself since nov

    • @Kai_Ning
      @Kai_Ning 3 ปีที่แล้ว +3

      Same, i've been yoloing weight loss since last year and am stuck at -12kg since... quite some time now. Good thing is that i ain't gaining it back, bad thing is i'm stuck 'cause i don't really look at what i'm eating.
      I just decided this morning to start counting calorie in order to finish the weight loss and knowing that intermitent diet might be even more potent i think i'm gonna try to go for a 2 month of constant diet and then intermitent dieting untill i reach my goal. Knowing myself, i might just gave up immediatly the constant diet and just go for the intermitent one anyway...

    • @SouthernConnecticutAirsoft
      @SouthernConnecticutAirsoft 3 ปีที่แล้ว +22

      BIG DADDY RIPPARD

    • @noahdavidperry
      @noahdavidperry 3 ปีที่แล้ว

      same haha

  • @chantiera5810
    @chantiera5810 3 ปีที่แล้ว +176

    I lost 85 lbs since March last year and I basically unknowingly did diet breaks. I was very disciplined for 2-3 weeks and then naturally ate around maintenance for 1-2 weeks never more than 2 or else I found myself falling back into old habits. Everyone asks how I’ve been able to keep it off/keep losing and it’s bc it really doesn’t feel like much of a restriction to me anymore but more of a lifestyle. Whatever you do, consistency is key!

    • @Whatevertheheck
      @Whatevertheheck ปีที่แล้ว +4

      That's awesome! I've been on a diet now for 3 months and for the past month I haven't lost any weight and have been feeling so stressed and restricted about it all... maybe I just really need a diet break! Taking one now! I'm a little scared if I give int o everything I want to eat I'm going to gain a bunch of weight, but its getting way too stressful always eating just 60% of what I really want to be eating...

    • @siliuksas2533
      @siliuksas2533 ปีที่แล้ว +2

      @@Whatevertheheck Try to eat 1 or 2 days lots of carbs and prtoein, fat as normal. And then try to come back again where you were. Talking from experience.

    • @myyoutubechannel6280
      @myyoutubechannel6280 ปีที่แล้ว

      @@Whatevertheheck How‘s the breaks going?

    • @jadendobbs
      @jadendobbs 11 หลายเดือนก่อน

      @@Whatevertheheckany update? i’m worried about trying this but i’ve hit a plateau in weight loss so i think my metabolism needs a break.

    • @skimaskd
      @skimaskd 2 หลายเดือนก่อน

      how long did it take u to lose weight?

  • @tonydavila2606
    @tonydavila2606 3 ปีที่แล้ว +95

    I’ve been trying to lose weight. I started January 23. I was pretty much cutting way too aggressively. I was at 270 pounds. I plateaued at 240 pounds. I had been at a deficit for the last five months. So I gave myself a week break to where I would eat how I normally eat. No junk food. But I eat more. I was actually full after my meals. That ended up going on for two weeks. Then I got back on my deficit. I got through the plateau. Surprisingly, even though I ate more the last two weeks. I felt better, I had more energy. And now I’m starting to drop in weight again. Then I see this video? It kind of makes sense

    • @carlosnieto226
      @carlosnieto226 2 ปีที่แล้ว +8

      That’s me right now
      I’ve dropped from 340 to 290
      And stalled
      I’ve been researching ways to get over the plateau and come across this video

  • @xroyalblood5472
    @xroyalblood5472 3 ปีที่แล้ว +649

    This is really high quality content, must have took a long time to put this video together

  • @harleneepalencia669
    @harleneepalencia669 3 ปีที่แล้ว +546

    This is pretty much what Dr. Mike Israetel has been saying about dieting. Makes perfect sense to me. Diet for a while. Then eat at maintenance and let your body get adjusted to your new weight. Then diet again if you still to need to lose more weight.

    • @LAGman91
      @LAGman91 3 ปีที่แล้ว +33

      What maintenance though? The initial one on your higher bodyweight or a new one at the current bodyweight? If it is the old one then I suppose it would be a surplus at the current moment.

    • @JonathanSchoreels91
      @JonathanSchoreels91 3 ปีที่แล้ว +30

      It can be stressful to go to a plateau when you lose weight. But it's maybe a positive thing : That plateau will allow you to make a "break" to then, start "fresh" a new cycle. Just like mesocycle for strength building, it would be a mesocycle for weight loss.

    • @BMGipe45
      @BMGipe45 3 ปีที่แล้ว +27

      @@LAGman91 Eating at maintenance means just that, eating at maintenance. Your last sentence pretty much answers your first two questions.

    • @LAGman91
      @LAGman91 3 ปีที่แล้ว

      @@BMGipe45 Are your maintenance calories the same into the late months as in the beginning or lower? If same, how come they don't drop both by metabolic adaptation and less mass is what I am asking.

    • @BMGipe45
      @BMGipe45 3 ปีที่แล้ว +34

      @@LAGman91 your maintenance calories will change with your weight, your body composition, your activity level, your sleep patterns, etc. Your maintenance at 250 and 25% body fat is different than your maintenance at 200 and 15% body fat.

  • @lifewalkerusa136
    @lifewalkerusa136 ปีที่แล้ว +22

    Im just trying to figure out if i can drink this milkshake or not

    • @maffeoragosta
      @maffeoragosta หลายเดือนก่อน

      Just count in your macros. Did you lose body fat btw?

    • @legacy9867
      @legacy9867 18 วันที่ผ่านมา

      😂😂😂

  • @lucianoferraz7252
    @lucianoferraz7252 2 ปีที่แล้ว +120

    This video made my cutting wayyyyy more easy this year, last cut I couldn’t stick to my strict diet for much (doing the same amount of calories everyday). With the 2 days refeeds I’m having better workouts and preserving my fatfree mass. Thanks a lot jeff 🙏

    • @lucianoferraz7252
      @lucianoferraz7252 2 ปีที่แล้ว +3

      @Charly Nice thought, bro. I'm experimenting now doing low, medium and high carb days to see how my body reacts (even on bulking)

    • @hooaah5561
      @hooaah5561 6 หลายเดือนก่อน

      @@lucianoferraz7252do u vary ur calories everyday? Or all same?

  • @StephanieButtermore
    @StephanieButtermore 3 ปีที่แล้ว +526

    13:50 smh 😂😂😂

    • @hhfbko
      @hhfbko 3 ปีที่แล้ว +2

      Yep

    • @HereForTheComments
      @HereForTheComments 3 ปีที่แล้ว +7

      Has anyone ever told you that you and Jeff are the real life Kuki Sanban & Wally Beetles?

    • @rooost9856
      @rooost9856 3 ปีที่แล้ว +8

      @Nasty curlean opened my eyes on both jeff gayvaliere and gshred

    • @cereofficial909
      @cereofficial909 3 ปีที่แล้ว +12

      @@rooost9856 why insulting gay people like that mate?

    • @rooost9856
      @rooost9856 3 ปีที่แล้ว +7

      @@cereofficial909 pls dont be a pc police here it was meant to be a joke, i have never seen gay people be as dishonest these two guys i mentioned

  • @stefanslater8342
    @stefanslater8342 3 ปีที่แล้ว +176

    can you do a video about how the body holds water? carbs, sodium, salt, creatine even alchol and illness? I think we're all used to looking at the weight on the scale and see it moving about a lot, I certainly do and know now that a lot of it is to do with water it would be great to have a better understanding of this so that people are more educated when they're starting a diet. Thanks!

    • @annah7648
      @annah7648 3 ปีที่แล้ว +17

      This is such a good idea!! Can I add periods to that list because for people who have them oh boy does it make a huge difference

    • @brittanys5969
      @brittanys5969 3 ปีที่แล้ว +10

      @@annah7648 OMG! This! My period comes and I gain 5 pounds and struggle to lose it for the entire month if at all. This has been happening a lot recently never had this issue before.

  • @WhatIveLearned
    @WhatIveLearned 2 ปีที่แล้ว +460

    Came across this cause I'm experimenting with eating every other day (36:4? IF)
    Really interesting. Great breakdown.

    • @darthhelmet8532
      @darthhelmet8532 2 ปีที่แล้ว +23

      Cool seeing you here, I love your channel!

    • @condoriris6286
      @condoriris6286 2 ปีที่แล้ว +6

      I can't believe that you recommended this channel, this guy is promoting junk food and high carb diet all the time.

    • @carastone3473
      @carastone3473 2 ปีที่แล้ว +115

      @@condoriris6286 carbohydrates are a macronutrient, dude. Your body needs them. If you actually WATCH his videos, instead of just glancing at the thumbnails, he does NOT actually promote junk food.

    • @condoriris6286
      @condoriris6286 2 ปีที่แล้ว +2

      @@carastone3473 th-cam.com/users/drekberg
      Watch and learn

    • @gtcam723
      @gtcam723 2 ปีที่แล้ว +51

      @@condoriris6286 so you’re recommending a chiropractor that doesn’t cite research... riiggghhhhttttt

  • @tviperjester3978
    @tviperjester3978 3 ปีที่แล้ว +119

    yeah I literally just finished a 6 month cut doing exactly plan C, doing 4 week sprints of restriction giving a 2 week maintenance break with amazing results. I have never been able to lose so much fat and retain full muscle. Highly recommend and now the science backs it up!

    • @sk1p101
      @sk1p101 3 ปีที่แล้ว +1

      Does your training style and intensity remain the same whether you are in the 4 week deficit or the 2 week maintenance? And, when in the 2 maintenance weeks, did you still eat clean most of the time?

    • @tviperjester3978
      @tviperjester3978 3 ปีที่แล้ว +1

      @@sk1p101 keep everything the same and push if you can, however for the most depending how many calories you are cutting this is not the time to build muscle, you really want to maintain muscle but cut fat. Once your get to your target weight, you back to trying to build muslce, but don’t go overblown on a calories surplus! you will just lose all that hardwork!

    • @parmeetsandhu7221
      @parmeetsandhu7221 3 ปีที่แล้ว +1

      Hey man could I do 2week deficit 1 week maintain instead of 4, 2?

    • @tviperjester3978
      @tviperjester3978 3 ปีที่แล้ว

      @@parmeetsandhu7221 yeah I wouldn’t see why not, for me I like to increment things in 4 week stages, it may just take longer to hit your goals.

    • @jonm.678
      @jonm.678 2 ปีที่แล้ว +6

      I’m going to start incorporating refeed days on the weekends. I’ve been cutting for three months straight and lost 23lbs while regaining lost muscle (really it’s kind of like a recomp. And recently my progress has slowed. So I think I have to get a little more methodical with my approach to diet

  • @Mark-nh7zg
    @Mark-nh7zg 3 ปีที่แล้ว +244

    My cheat meals are just including one or two things that are a bit extra every few days. Not that many extra calories but regularly keeps cravings away. Way better than going super over the top periodically.

    • @abdelrahmankaram4297
      @abdelrahmankaram4297 3 ปีที่แล้ว +1

      I'm with you in that point

    • @juskeepblendin1141
      @juskeepblendin1141 3 ปีที่แล้ว

      Same!

    • @totally_a_spy
      @totally_a_spy 3 ปีที่แล้ว +12

      Same. on my weekends I let my cravings guide me a little. But even then not much
      When you're so used to watching what you eat that you enjoy it you're not really looking to break that altogether for a couple days at a time

    • @bobmcbobg1696
      @bobmcbobg1696 3 ปีที่แล้ว +3

      I’m person B. Strict all week and less strict on the weekends. Maybe I’ll get dessert or have a soda. It’s been working for me but I’ve kind of plateaued. Maybe trying C will help if I try being less strict for longer than a weekend. Let my body enjoy some carbs for a little longer then going strict again.

    • @fotisnikolaidis2313
      @fotisnikolaidis2313 3 ปีที่แล้ว +9

      Just swap one of your regular meals to a cheat esque meal without overshooting more than 300xalories over what you already eat, you cant tell me you need 700calories of junk to manage your cravings assuming 400cals of your average meal + the 300 extra the junk.is gonna have. My personal trick is getting oatmeal.with chocolate flavor add protein powder and a banana or two and it feels like a cheat meal but.its actually healthy.

  • @SomeKidFromBritain
    @SomeKidFromBritain 3 ปีที่แล้ว +170

    Can you do a science based video on Heart/cardiovascular health, heart strength and endurance?

    • @BarbellSanctuary
      @BarbellSanctuary 3 ปีที่แล้ว +2

      I really like Nick Bare Fitness for that.

  • @PattyLifts
    @PattyLifts 3 ปีที่แล้ว +390

    Appreciate you Coach! Def helped me achieve levels I thought I would never reach! :) P.S. That ENDING LOL

    • @hhfbko
      @hhfbko 3 ปีที่แล้ว +1

      Yup

    • @abhishekchaudhry80
      @abhishekchaudhry80 3 ปีที่แล้ว +4

      Wait he is coach too?

    • @cereofficial909
      @cereofficial909 3 ปีที่แล้ว +2

      @@abhishekchaudhry80 yup

    • @ixmaxwardxi1977
      @ixmaxwardxi1977 3 ปีที่แล้ว +8

      Not everyone’s Greg dude. Just follow both the Jeffs on TH-cam you’ll learn so much more than an old man on hrt screaming and saying the same thing over and over again. If you want to grow beyond noob branch out.

    • @keso_r
      @keso_r 3 ปีที่แล้ว +1

      You're looking absolutely shredded here man! Good luck on your cut this season 👍

  • @user-ij9uk8tn8i
    @user-ij9uk8tn8i ปีที่แล้ว +52

    Just re-watching this. It would be really interesting to know how the menstrual cycle plays in to this. Apparently women's daily energy and nutritional requirements change depending on which part of the cycle we're on - so understanding that may also help with adherance/practicality...
    Thanks Jeff - I love your videos! These days if I have a muscle gain/fat loss / weight training question - first thing I do is search to see if you've done a vid on it!!

    • @sarabennett6295
      @sarabennett6295 6 หลายเดือนก่อน +2

      Women naturally need to eat more carbs a week before their period because their hormones require carbs. Watch Mindy Pelz videos on how to eat according to your cycle

  • @slight_inconvenience
    @slight_inconvenience 3 ปีที่แล้ว +376

    Jeff your huge calf is staring at me and making me insecure :(

    • @Calebanton
      @Calebanton 3 ปีที่แล้ว +10

      Short guy calves are crazy

    • @mattrobinson195
      @mattrobinson195 3 ปีที่แล้ว +10

      Listen to his voice... that will make you feel morr secure.

    • @ChriSX13
      @ChriSX13 3 ปีที่แล้ว +3

      omar isuf would like to have a word

    • @jacobstevens7046
      @jacobstevens7046 3 ปีที่แล้ว +2

      I like how you say calf singular.

    • @roadtoempowerment3316
      @roadtoempowerment3316 3 ปีที่แล้ว +2

      Why would someone obviously not natty make you insecure

  • @olympic-gradelurker
    @olympic-gradelurker 3 ปีที่แล้ว +164

    Considering how I'm crazy hungry for the two weeks leading up to my period, the two weeks on, two weeks off approach looks like it makes more sense for me.

    • @Sally-hc5bz
      @Sally-hc5bz 3 ปีที่แล้ว +19

      Same! I used to always time my diet breaks with the week I'm on my period

    • @lindap.5921
      @lindap.5921 3 ปีที่แล้ว +7

      I thought this-- and you typed it out !!! Used to feel guilty, now I'm going to implement this structure for better results !

    • @neus8383
      @neus8383 3 ปีที่แล้ว +6

      I always tried to listen to my body and eat more carb & fat heavy food on the days leading up to my period so I was in a better mood to continue the diet after the period. Turns out I've been doing "diet breaks" XD

    • @brokenhero6828
      @brokenhero6828 ปีที่แล้ว +1

      @@lindap.5921 Using something considered a burden to your advantage! You’re amazing and so are the rest of you.

  • @jasonvoorhees895
    @jasonvoorhees895 2 ปีที่แล้ว +32

    Here's what I've experienced: A few years back, I started making some dietary changes. Not with the goal of losing weight, but I started going to school, and had gotten into the bad habit of fueling myself on sugar and caffeine throughout the day, and it was affecting my moods really bad. My first change was to make myself eat oatmeal in the morning, instead of a muffin, or pastry (i don't have an appetite in the morning.) Suddenly, I started losing weight. Long story short, I cut out regular sugar, white flour, the carbs I eat are low-glycemic, and I lost 50 lbs in about 9 months time. HOWEVER, I hit certain plateaus along the way where it seemed like I wasn't losing weight, even though I was sticking strictly to "the diet." Also, since I wasn't exactly making a huge deal about losing weight, there were times I went off the diet, carbed up, and ate refined sugars...then noticed the plateau busted, and the weight start coming off again. At first, I thought I was imagining things, and there must be something else going on inside my body that I didn't know about. THEN, at some point I saw a video by Dr. Berg where he said that a low carb/low glycemic diet CAN help a person lose weight, "...IN THE CONTEXT OF A HIGH CARBOHYDRATE DIET." He pointed out that after a period of carbohydrate deprivation, our bodies will eventually have the same insulin responses to fats and proteins as it does carbohydrates. That seemed to explain what I was experiencing.

    • @ceshockey6
      @ceshockey6 ปีที่แล้ว +3

      bang on about this ive always been a leaner guy naturally but when i would diet for summer etc...i would get scale focused for some odd reason and i noticed after a while the number wouldnt go lower until i through in these crazy cheat days. A day or two after the scale would just drop to new lows.

    • @abishouse7910
      @abishouse7910 10 หลายเดือนก่อน +2

      I experienced the same just this month by accident. I was eating low calories and low carns low fat for about two weeks not really noticing too much weight loss. Then I ate my favorite meal tikka masala with white rice and garlic nan bread for breakfast and dinner for three days in a row during moving house and then went back to low calories and oh my goodness I could see such fast weight loss results within 1-3 days physically in front of my eyes. I haven’t got on the scale yet but I plan to once a month instead of once a day which was discouraging

  • @MaskedCrusadr
    @MaskedCrusadr 3 ปีที่แล้ว +17

    As someone who just graduated with his physical therapy degree, I have a great appreciation for how much science you involve into your videos. It makes it more enjoyable to watch and lends weight to your conclusions. Keep up the great work!

  • @makena_m8128
    @makena_m8128 3 ปีที่แล้ว +7

    Jeff coming at it again with these videos LEGIT LOVE. Ive read these studies before but the way these graphics are laid out makes everything 10x easier to understand and apply.

  • @plugingames6989
    @plugingames6989 2 ปีที่แล้ว +54

    In my experience, refeed days and workout breaks both work wonders to break plateaus and to keep the body moving and burning fat. So it is a great physiological tool, not just a psychological one. I was forced to stop training and dieting for 3 days, basically junk food all that time, and the week I got back was the one I noticed the most drastic and accelerated fat reduction during the cutting, I got much leaner than I was before the break, vascularity increased crazily.

    • @ashleyhaley6322
      @ashleyhaley6322 ปีที่แล้ว +3

      Yup! Very true!

    • @davothegreat9990
      @davothegreat9990 ปีที่แล้ว +1

      Very true. But only true for athletes that's been dieting for a while not for people who just started out. Cheat days are a bad idea for beginners. Just saying this cos I hear this all the time from beginners after the first day of dieting, "is my cheat day this weekend"...🤣

    • @ceshockey6
      @ceshockey6 ปีที่แล้ว +1

      bang on about this ive always been a leaner guy naturally but when i would diet for summer etc...i would get scale focused for some odd reason and i noticed after a while the number wouldnt go lower until i through in these crazy cheat days. A day or two after the scale would just drop to new lows.

    • @Slidingsubtly
      @Slidingsubtly 4 หลายเดือนก่อน

      So you have the eat everything cheat day approach? Not just the eat at “maintenance” approach?

  • @MaritaKvam
    @MaritaKvam 3 ปีที่แล้ว +10

    Man, I appreciate the amount of work that goes into these videos! Everything from the script, the way you talk and how these are edited makes them so valueable and easy to learn from! 👏

    • @Zeralop
      @Zeralop 3 ปีที่แล้ว

      You have a nice face to look at

  • @BK-dr3px
    @BK-dr3px 3 ปีที่แล้ว +4

    Honestly this is probably my favorite video that you've ever done. Really appreciate the time and effort you put into your content!

  • @gauravsaha7314
    @gauravsaha7314 3 ปีที่แล้ว +263

    I am from future and I can already see Coach GREG making a video on this.

    • @annatardlordofderps9181
      @annatardlordofderps9181 3 ปีที่แล้ว +13

      "Calories in; calories out"- Gilbert Godfried impersonator can be heard in the distance

    • @baconfromhell666
      @baconfromhell666 3 ปีที่แล้ว

      People from the future can see people making videos?

    • @Pubg-ho4ll
      @Pubg-ho4ll 3 ปีที่แล้ว

      th-cam.com/video/w1DHcw1aPMo/w-d-xo.html

    • @khoahuynh2912
      @khoahuynh2912 3 ปีที่แล้ว

      I didnt get the joke. Can you explain it for me? Thank you.

    • @hocamyanlslklagirdimatarms5305
      @hocamyanlslklagirdimatarms5305 3 ปีที่แล้ว +4

      @@khoahuynh2912 it was not a joke

  • @gorramreapers
    @gorramreapers 3 ปีที่แล้ว +32

    I really appreciate all the hard work you and Stephanie put into your informational videos. So much good content. There is so much data and conflicting or irrelevant data out there, so thank you for sifting through it all and parsing it down! I think I needed this for my own sanity 😂

  • @etatauri
    @etatauri 3 ปีที่แล้ว +1

    36 years old, first time trying to get healthier, stronger and leaner. I only watch your videos because you are one of the only health youtuber who goes the extra mile to cite peer reviewed studies and science to back up everything you say. No gimmicks, click baits, biased hearsays, sales pitches, unfunny sketches, or toxic masculinity; just real science broken down to laymen's terms explained in calm and well produced videos. Thank you!

  • @GuitarLegendvideos
    @GuitarLegendvideos 3 ปีที่แล้ว +15

    Hi Jeff. What about bulking up those carbs around your workouts? Instead of just 2 days. So still the same weekly net kcal but really keeping carbs lower on days off and higher around your workouts?

    • @mobeennawaz1506
      @mobeennawaz1506 3 ปีที่แล้ว

      Evidence Based advise... Truly unrivalled

    • @littletyke76
      @littletyke76 3 ปีที่แล้ว +1

      Try it and see if it works for you! Do your own experiment. Everyone works slightly differently. Probably doesn't offer too much more benefit that say just taking your days carb total and loading it mostly around your workout (Jeff did a vid on his daily diet and it was this approach) but who is to say you personally won't get more benefit in your suggested method. There is probably a value out there saying how much carbs taken before a workout is optimal to give you the best bang for your buck, though I would assume loading too much beforehand just has a tapered effect of diminishing return, but without trawling through the web I dno what that is! Maybe you could find such a thing.

    • @thor498
      @thor498 ปีที่แล้ว

      Muscle growth does happen during rest not workouts so that doesn't make a lot of sense

  • @jludwig5374
    @jludwig5374 2 ปีที่แล้ว +46

    This is probably the best news I've ever heard since starting my recomp. I've been pretty lazy on my diet the past 2 weeks and eating at maintenance or slightly above maintenance (after 1 month of caloric deficit). But I guess if I go back to a deficit now and continue this cycle then I should have an even better body comp than if I had stayed on my diet lol

    • @dbax3500
      @dbax3500 ปีที่แล้ว

      Right
      I'm like ok so the days I didn't do so well actually will help me in the end if I keep getting back on track. Hmmm ok!

    • @nassimessayli8845
      @nassimessayli8845 5 หลายเดือนก่อน

      True , but double the time you wanted to reach those goals , but yes they will reached and sustained as long as “we” don’t F it all up like I have 4 times in my life and thankfully I am back on the decline (Scale) 😅

  • @markkelderman2439
    @markkelderman2439 3 ปีที่แล้ว +327

    Life is definitely too short to eat raw chicken breast and broccoli every day. I couldn't agree more on this video, Jeff. I mean, you can eat exclusively clean food, but no longer than a month or two months may. You simply get bored and exhausted of that undelicious food. Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from Dietarize... Good thing is that they allow you to choose food you actually enjoy eating and even make some space for cheat meals. Results are great so far, I lost 6lbs in 4 weeks!!

    • @karlbodmer4368
      @karlbodmer4368 3 ปีที่แล้ว +4

      That's exactly true. I just can't stand anymore this undelicious food I am eating for 2 weeks already. Maybe I am going to try that new site, and see how it goes.

    • @india1846
      @india1846 3 ปีที่แล้ว +75

      your life really will be short if youre eating raw chicken lmao

    • @Astranoire
      @Astranoire 3 ปีที่แล้ว +32

      Please don't eat raw chicken breast 🙏

    • @markkelderman2439
      @markkelderman2439 3 ปีที่แล้ว +1

      @AR Ibrahim Thanks for the advice

    • @markkelderman2439
      @markkelderman2439 3 ปีที่แล้ว +3

      @@india1846 Yeah, true haha

  • @thetsarofsalt2485
    @thetsarofsalt2485 3 ปีที่แล้ว +2

    I love how technical you get in every video, it's really interesting to see what studies have been done and the different benefits we can take away from them!

  • @quebec0909
    @quebec0909 3 ปีที่แล้ว +1

    This needs be on television. Amazing presentation with editing and stuff. Very professional and intact.

  • @blademontane
    @blademontane 3 ปีที่แล้ว +91

    I love being in a set of 3 identical twins 😂

    • @bruhj
      @bruhj 3 ปีที่แล้ว +4

      @@neildobbs7278 unless they start the experiment from birth and live in a closed system their entire lives, i dont think so

    • @What-he5pr
      @What-he5pr 3 ปีที่แล้ว +1

      You could work one 24 hour shift.

  • @CarelessFarter
    @CarelessFarter 3 ปีที่แล้ว +54

    We NEED the same video but for weight gaining !

    • @HumanMechanism
      @HumanMechanism 3 ปีที่แล้ว

      Juji just made it, man

    • @kuramen5095
      @kuramen5095 3 ปีที่แล้ว +1

      @@HumanMechanism which one is it

    • @ditz3nfitness
      @ditz3nfitness 3 ปีที่แล้ว

      True!

    • @thespash7391
      @thespash7391 3 ปีที่แล้ว +7

      Just eat peanut butter sandwiches bro

    • @6pac.
      @6pac. 3 ปีที่แล้ว

      +1

  • @amandab4806
    @amandab4806 ปีที่แล้ว +1

    jeff always answers the questions in my head throughout the video. everything he does is perfectly laid out

  • @SvenKoch
    @SvenKoch 3 ปีที่แล้ว

    Appreciate you digging through the research and putting it all together for us in this video! 🙌

  • @2010kgurl
    @2010kgurl 3 ปีที่แล้ว +37

    Dang you really put a ton of work into this video. Thank you!

  • @butterpecanrican_
    @butterpecanrican_ 2 ปีที่แล้ว +17

    As someone currently on a diet break, I fully support this approach. I'm happy to have finally found what works best for me. 6 week aggressive cuts with 4 week breaks at maintenance cals in between. The cut phase will continue until I reach my goal.. of which I'm currently less than 10 lbs from! I'm not in a rush though. I feel really good and strong.

  • @wes3007
    @wes3007 3 ปีที่แล้ว +2

    Amazing video man, I always love seeing content that is obviously fully thought out in every way. Great Job!

  • @backpacker9131
    @backpacker9131 3 ปีที่แล้ว +1

    Just found your channel a few days ago. My gf and I decided to sign up for a gym for the first time and have been taking it very seriously for a couple months now. We're not sports people, but we do hike A LOT. One thing we've noticed recently is how our fat isn't quite going away at the rate we thought it would. We know nutrition and diet is very key to this, but its hard to hear people tell you about a diet they use and say "Trust me"... We much prefer taking our workouts and diet from a scientific perspective. So watching your videos has helped us realize some things we've been doing wrong, and some we're doing right. Thank for making these videos.

  • @jesserichard9265
    @jesserichard9265 3 ปีที่แล้ว +50

    This is exactly what I needed in my life this week after six months of a deficit and a plateau.

    • @cohnankotarski
      @cohnankotarski 3 ปีที่แล้ว +3

      Same!! Jeff coming in clutch

    • @jacksparrowx1196
      @jacksparrowx1196 2 ปีที่แล้ว +1

      same here, after 7 months and 110lb loss. its time for maintenance week or two 😅

    • @raunak9257
      @raunak9257 2 ปีที่แล้ว

      @@jacksparrowx1196 hey man ive been in a plateau for 2 months, should i have a maintenance week too

    • @jacksparrowx1196
      @jacksparrowx1196 2 ปีที่แล้ว

      @@raunak9257 hi, if you are sure that you track kcal correctly and not over eating do it.

    • @jacksparrowx1196
      @jacksparrowx1196 2 ปีที่แล้ว

      Also, get in habit measuring yourself. Maybe you loosing but weight stays the same. Happens sometimes specially if you loosing for long periods of time or new to lifting

  • @riveralvarez7517
    @riveralvarez7517 3 ปีที่แล้ว +287

    Life is definitely too short to eat clean food every day, and some diets can take a toll on your mind and body. I couldn't agree more on this video, Jeff. I mean, you could eat exclusively clean food, but no longer than a month or two months max. You simply get bored and tired... Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from Dietarize (you could thank me later 😀😀). They allow choosing the food you actually enjoy eating and even make some space for cheat meals. Results are great so far!!

    • @juskeepblendin1141
      @juskeepblendin1141 3 ปีที่แล้ว +1

      Absolutely agree

    • @user-zk4dv2nx8k
      @user-zk4dv2nx8k 3 ปีที่แล้ว +37

      these Dietarize comments are pretty suspicious

    • @bigc181
      @bigc181 3 ปีที่แล้ว +13

      @@user-zk4dv2nx8k 100% just lip service from people who work for the company.

    • @user-zk4dv2nx8k
      @user-zk4dv2nx8k 3 ปีที่แล้ว

      @@bigc181 a smart and new approch , ngl

    • @JD83000
      @JD83000 3 ปีที่แล้ว +2

      Agree but I feel like shit when I eat junk food.

  • @stephen1145
    @stephen1145 3 ปีที่แล้ว +1

    Incredible addition to the seemingly ongoing debate in the community. Thank you so much for this top notch content, and for including the chair fall at the end :)

  • @Logiicz2024
    @Logiicz2024 11 หลายเดือนก่อน

    we love jeff, always find myself coming back your vids to refresh, as a coach myself im always learning from the best. ❤

  • @QuiescentCookie
    @QuiescentCookie 3 ปีที่แล้ว +34

    A, B and C would be identical triplets not twins
    Your graphics game is really on point in this video though, you've really upped the game and it shows.

    • @CallOfDutyLoser
      @CallOfDutyLoser 3 ปีที่แล้ว +3

      There's no such things as identical triplets either so being pedantic here doesn't really work

    • @QuiescentCookie
      @QuiescentCookie 3 ปีที่แล้ว +2

      @@CallOfDutyLoser actually monozygotic mcma (identical) triplets do happen in humans but I do accept that they're exceptionally rare.
      More commonly for trips you get one set of monozygotic monochorionic twins and a third dcda twin.

    • @CallOfDutyLoser
      @CallOfDutyLoser 3 ปีที่แล้ว +1

      @@QuiescentCookie interesting, genuinely didn't know that was a thing

    • @QuiescentCookie
      @QuiescentCookie 3 ปีที่แล้ว +1

      @@CallOfDutyLoser ahh it's grand, you're also right I was being awfully pedantic about realistically what's a rare occurrence.

  • @luisgcr
    @luisgcr 3 ปีที่แล้ว +5

    Real masterclass. Much thanks, Jeff!

  • @ihcelee
    @ihcelee ปีที่แล้ว

    Appreciate you collecting this information and putting in such an easy to suggest format!

  • @JavieB93
    @JavieB93 3 ปีที่แล้ว +1

    This video was GREAT! Honestly such a great video with great animations, charts, and visuals. Thank you for the effort and amazing information.

  • @kevinramirez8382
    @kevinramirez8382 3 ปีที่แล้ว +90

    I personally love my refeed days. Psychologically, it helps me look forward to spending the day with my kids and wife because we eat junk together. It’s also something I look forward too during the week.
    Thanks for the video!

    • @valhalla8227
      @valhalla8227 3 ปีที่แล้ว +1

      Amen

    • @AbDirkie
      @AbDirkie 3 ปีที่แล้ว +1

      Same!

    • @eftiprwtopapadakis9310
      @eftiprwtopapadakis9310 3 ปีที่แล้ว +16

      This is not a refeed but just a mindless cheat day. Refeed days are structured and still you have to be strict about your macros.

    • @fujzokretencina7536
      @fujzokretencina7536 3 ปีที่แล้ว +13

      Your family shouldn't eat junk. That's why you are obesse, coz your parents did that to you. Teach your kid about how to be healthy and in good shape. His life will be much sweeter

    • @manerisports7937
      @manerisports7937 3 ปีที่แล้ว +16

      @@fujzokretencina7536 shut the f up thats aboslut not reality and absolut not healthy and will destroy their social lifes, eating only "healthy" and "clean" thats so stupid even jeff made an video about how dumb this is.

  • @michaelpacheco6592
    @michaelpacheco6592 3 ปีที่แล้ว +12

    Right on time with this. I’m feeling so depleted right now and contemplating a refeed 🤩

    • @SuperYogagirl
      @SuperYogagirl 3 ปีที่แล้ว +1

      Me too

    • @michaelpacheco6592
      @michaelpacheco6592 3 ปีที่แล้ว

      @@SuperYogagirl the struggle is real. My body hates me right now 🤣🤣

  • @JeffreyFate
    @JeffreyFate 2 ปีที่แล้ว

    Really love your content over your competitors - graphics are super helpful pointing out what is important in graphs

  • @koemaeda
    @koemaeda 3 ปีที่แล้ว

    This video is state of the art in presenting and explaining information, and very responsibly! Love your work!

  • @Hugo_Verse
    @Hugo_Verse 3 ปีที่แล้ว +41

    Bro i think it would be very very interesting to get a similar video on the best way to do a proper lean bulk. Comparing if it is better to have continuous surplus or more moderate, even with some days with deficit day and one day or two with a big surplus.

    • @eftiprwtopapadakis9310
      @eftiprwtopapadakis9310 3 ปีที่แล้ว +1

      i am so interested on this too...

    • @andersonmyhr8263
      @andersonmyhr8263 3 ปีที่แล้ว

      I think a lean bulk is still bulking with a surplus + also gaining fat but, more muscles give the illusion that you’re getting leaner. It’s just a way of not overdoing a bulk.

    • @Hugo_Verse
      @Hugo_Verse 3 ปีที่แล้ว

      @@andersonmyhr8263 yes sure but would it be beneficial for exemple to have a low cardio basic activity dayli

    • @andersonmyhr8263
      @andersonmyhr8263 3 ปีที่แล้ว

      @@Hugo_Verse part of the key to being lean is to be physically active everyday, so yes. But I’d say being lean and bulky naturally is just being on point with every aspect of exercise and diet.

    • @Hellopleesh
      @Hellopleesh 2 ปีที่แล้ว

      JEFF SEE THIS COMMENT ^

  • @aliforeveryou
    @aliforeveryou 3 ปีที่แล้ว +86

    Coach Greg is going to react to this harder than last time

    • @Juan-tm9rs
      @Juan-tm9rs 3 ปีที่แล้ว +42

      He's honestly starting to get annoying tho...

    • @seanissomething
      @seanissomething 3 ปีที่แล้ว +40

      Imagine someone like Jeff taking days to put together all this research, do all these animations, put together this well thought-out video, and all Greg has to do is play this video and sit there and do a one-take talk over it that takes like 15 mins of his day and minimal effort. Lazy stuff man. Maybe he should try HARDER THAN LAST TIME to make well constructed educational content instead of webcam one-takes of just screaming and drama.

    • @soulreaper1461
      @soulreaper1461 3 ปีที่แล้ว +9

      @@seanissomething maybe you should all stop viewing his videos and mentioning him everywhere

    • @phillipgrunkin8050
      @phillipgrunkin8050 3 ปีที่แล้ว +1

      Maybe you should all stop complaining about people you don’t watch 😳

    • @GalacticoBernabeu
      @GalacticoBernabeu 3 ปีที่แล้ว +7

      @@soulreaper1461 I heard about him the first time through TH-cam comments, so every time someone mentions him he gets free exposure. Exactly what he wants

  • @Tickledbeauty
    @Tickledbeauty 2 ปีที่แล้ว

    I found this at just the right time. You and Stephanie have been a big help to me.

  • @zahedah80
    @zahedah80 2 ปีที่แล้ว

    I appreciate all the editing in this video

  • @lKingRichardl
    @lKingRichardl 3 ปีที่แล้ว +13

    Yay! Coach Greg has another video to make a video about 😂

  • @Oyashio202
    @Oyashio202 3 ปีที่แล้ว +16

    Everyone doing how to cut fast videos. Jeff Nippards comes in saying, guess what, you should've started 10 weeks ago. The real truth stays the same. Slower and longer, the better.

  • @AppleMakil
    @AppleMakil 3 ปีที่แล้ว +2

    You explained this so simple & easy for me to understand. Thank you so much!❤️

  • @jasonlee2767
    @jasonlee2767 ปีที่แล้ว

    This is such a well done video on explaining and summarizing the results of these studied. Extremetly impressive to convey information in academic journal articles to the general public. Wonderful, wonderful work. Thank you for the amazing videos.

  • @Ryan_Johnson
    @Ryan_Johnson 3 ปีที่แล้ว +5

    This was an amazing video. And perfectly well timed. I am in the process of losing my last 20 to 25 pounds right now and was thinking about the best approach. I am not in a hurry so I think it will be diet breaks for me

    • @Itz_Elite_Gaming
      @Itz_Elite_Gaming 2 ปีที่แล้ว

      How'd it go? Let me know if you see this!

    • @Ryan_Johnson
      @Ryan_Johnson 2 ปีที่แล้ว +2

      @@Itz_Elite_Gaming it’s going well. Maintaining my weightloss and have started adding some muscle. Still have about 15lbs to lose. Slow and steady….

  • @lououellet8964
    @lououellet8964 3 ปีที่แล้ว +26

    *screaming voice saying buy my freaking cookbook heard in the distance*
    All the greg fans know he’s 100% making a vid about this

  • @TwilightFlip
    @TwilightFlip 3 ปีที่แล้ว +1

    Other than the clear explanations, I really like the images and graphs used to depict the information. Really clear and reflects what you're trying to say well! Communicating stats and research to a wider audience is def a good skill to have.

  • @sevenstringsyndicate6250
    @sevenstringsyndicate6250 หลายเดือนก่อน

    This is absolutely incredible. I’m doing my first cut in 5 years mostly based off info from your videos and for the first time seeing the progress I want all with the comfort of knowing the mechanics are scientifically backed. 10/10 channel dude

  • @MrDriedanddone
    @MrDriedanddone 2 ปีที่แล้ว +4

    When I was dieting to lose weight I 'd have cheat days from time to time, usually 1 cheat day every few weeks and I would just eat whatever I wanted. I'm sure these cheat days would have slowed down the weight loss process but the reality was that cheat days helped me to achieve my goal because being on a calorie restrictive diet for a long period of time can be very hard and cheat days were a great way to stop me from going insane from dieting. After a cheat day I felt refreshed and refocused.

  • @JoeySuggs
    @JoeySuggs 3 ปีที่แล้ว +6

    Another quality vid Jeff, appreciate it🤝

  • @laurengirardin2390
    @laurengirardin2390 3 ปีที่แล้ว +2

    Jeff- I was on a cut for 2 months and was starting to get to the point of feeling fatigued physically and mentally and extremely hungry! I lost 10 pounds which was awesome, but My appetite I know was much bigger than 1500 cals. I decided to just take a week diet break at approx 1900 calories a day, and it helped immensely! My appetite went back down to normal and I’m ready to do the second half of my cut, 10 more pounds. Then of course, settle for maintenance calories.
    Also would like to tell you I completed your upper/lower hypertrophy 8 week program and see awesome results but am going to run through another cycle of it until my cut is over. Then onto your power building program 💪🏻👍🏻 Thanks for all of your advice!!

  • @christinemerkel3123
    @christinemerkel3123 3 ปีที่แล้ว

    Thank you for this! Your client is killing it!

  • @Drc123Trucks
    @Drc123Trucks 3 ปีที่แล้ว +4

    Bro I would really like to see a technique Tuesday or something on posing. Like just running through the mandatory poses and giving techniques and tips. Idk, felt like a decent idea for a video

  • @bunny2chandu
    @bunny2chandu 3 ปีที่แล้ว +26

    So when on a diet break, should we calculate our maintenance every time, keeping in mind our lost weight during the process ? If yes, should we lower the deficit after the diet break, according to the new maintenance calculated?

    • @sweetcheex
      @sweetcheex 3 ปีที่แล้ว +3

      My input on this, when you schedule the diet break you should have a rough idea of how much weight you're losing per week, so let's say you're losing 1lb per week and you want a diet break, with that in mind you'll know you're about 3500 calories deficit per week, so 500 per day let's say, so just add 500 to what calories you're currently on whilst losing 1lb per week, that usually works out around maintenance sometimes slightly over or slightly under as water weight will be a thing and glycogen replenishment. When you want to continue dieting, you drop off however much you want, so 250 if you want 0.5lb per week etc. Hope that helps.
      This is the way I've approached it from going from 236 to 214 to 216.5 since Jan (finished 214, 216.5 is roughly the weight when glycogen is back in my body and it fluctuates under and over some days but all I did was add 500 calories to my deficit I was on so I'm now eating 2950 instead of 2450 til 6th June before carrying on).

    • @MorganBarbarian
      @MorganBarbarian 3 ปีที่แล้ว +1

      If you are calculating with your body fat percentage included, so that your lean mass is determining your maintenance calories, it shouldn’t change too much. If you base entirely off total weight you could drop the maintenance too much and risk some muscle loss.
      So yes recalculate, but use a formula that takes into account your body fat %.
      TDEEcalculator.net has this feature .

  • @carlosribero932
    @carlosribero932 3 ปีที่แล้ว

    Yo Jeff thank you for making all your videos and taking the time to research all of these topics. I appreciate it

  • @DomiNationsGamer
    @DomiNationsGamer ปีที่แล้ว

    I love your channel man 👏👏Great realistic and down to earth content. Not just for the clicks. Well done.

  • @AnSturbin
    @AnSturbin 3 ปีที่แล้ว +4

    Sweet, I was doing diet breaks already due to my poor self control. Still seeing results, though!

  • @ireallyhatemakingupnamesfo1758
    @ireallyhatemakingupnamesfo1758 3 ปีที่แล้ว +30

    Is there any research about the inverse of this? Effects of Variable calorie Intake on a bulking cycle?

    • @ibraheembadat6418
      @ibraheembadat6418 3 ปีที่แล้ว

      Oooh that would be interesting, I read something about dropping to maintenance calories on your off days while bulking but i can’t find the link

  • @gibcoprobe66
    @gibcoprobe66 3 ปีที่แล้ว +1

    great video. Really glad you touched upon the Matador Study. One thing to mentions that in that study, even the ''diet break'', since it was at maintenance, must have been a challenge since most individuals, let alone obese ones, are seldom at maintenance.

  • @miakusasuke123
    @miakusasuke123 ปีที่แล้ว +2

    I've been working out for about a year now and at first I tried to keep a very strict diet only cooking at home and eating clean, a year later I've learn that the more you restrict yourself the more you'll fall back into a binge eat, so now I eat clean on the weekdays which is when I workout and during the weekend I let myself eat a bit of everything I please with moderation but I still enjoy stuff that I used too and it's been helping me more than just eating clean all the time.

  • @Hugo_Verse
    @Hugo_Verse 3 ปีที่แล้ว +6

    I can feel we are going to get some video from our favorite doctor.

  • @rocktillidie
    @rocktillidie ปีที่แล้ว +1

    Hi Jeff, only finding your channel. I just wanted to say this was a great video, I’ve always heard about refeeds and wanted to know more about the concept. This helped make it very easy to understand and was really interesting, thank you.

  • @alexandreboisvert5990
    @alexandreboisvert5990 3 ปีที่แล้ว

    This channel is gold! Thank you Jeff!

  • @HendersonHinchfinch
    @HendersonHinchfinch 3 ปีที่แล้ว +22

    How the hell is Jimmy Fallon still hosting a show. He is the epitome of awkward

    • @chasepotter2376
      @chasepotter2376 3 ปีที่แล้ว +2

      He’s easily the best late show host there is right now. The least political one for sure which is nice.

  • @CorvoFG
    @CorvoFG 3 ปีที่แล้ว +3

    I’ve been giving this some thought for a month or so now.
    Thanks, you’ve helped me make an informed decision today that I don’t need to feel guilty (within myself), about.

  • @michael54637
    @michael54637 26 วันที่ผ่านมา

    really love seeing a science based fitness channel getting over a million views, people want this type of content! Well researched, beautifully visualized and masterfully summarized. This channel is gold!

  • @allisonfalin8854
    @allisonfalin8854 2 ปีที่แล้ว

    Thanks for the explanation. Helps allay any anxiety I had previously about diet breaks. Looking forward to getting to see the results of all this work!

  • @traviscue2099
    @traviscue2099 ปีที่แล้ว +5

    Cheat days to a lot of people is eat 5,000 calories of junk. I don't have cheat days, I'll just add snacks in my week. Or go out to dinner, but eating junk all day just makes me go back into old habits.

    • @divyansh6574
      @divyansh6574 ปีที่แล้ว

      Yes, i even prefer some tasty protein rich food than junk

  • @latifoljic
    @latifoljic ปีที่แล้ว +4

    I've been dieting 3 weeks on, one week off and refeeding a bit above maintenance on weekends while training the whole time. I've lost a ton of weight and build a good amount of muscle and feel healthier than I've felt in years.

  • @cripstar11
    @cripstar11 ปีที่แล้ว +1

    Brilliant video, so informative. Appreciate how much time this must have taken to put together.

  • @jawan5416
    @jawan5416 3 ปีที่แล้ว

    Great Video! I've been loving these more specific well done videos lately

  • @justhair17
    @justhair17 3 ปีที่แล้ว +8

    I feel like one of the reasons why that one study showed such a big difference is because it was done on obese, non-trained men, who probably lost some fat even when on maintainance calories, in form of a recomp, which then lead to the increase in total fat loss.

    • @perman07
      @perman07 3 ปีที่แล้ว

      While that might be true, that still doesn't account for the lower metabolic rate they ended up with.

  • @victorruiz3877
    @victorruiz3877 3 ปีที่แล้ว +8

    I would love to see a video about the other side of the coin: how to gain weight and diet options that don't make you look like a balloon after a few months. Great work, Jeff! Keep it up!

    • @alexgrey2592
      @alexgrey2592 3 ปีที่แล้ว +2

      Just eat at a moderate surplus of about 300 - 400 calories (max) and youre good. Simple as that.

    • @MsCatalicious
      @MsCatalicious 3 ปีที่แล้ว

      Use a clean bulk

    • @andyb9664
      @andyb9664 3 ปีที่แล้ว

      also... kiwi

  • @olleerixon4055
    @olleerixon4055 3 ปีที่แล้ว +1

    These videos are just extremely helpful, ty for your work to the community

  • @mweez9866
    @mweez9866 3 ปีที่แล้ว

    Thank you a great deal for your time and efforts to bring informative helpful content to inquiring minds worldwide.

  • @guimcast1
    @guimcast1 3 ปีที่แล้ว +23

    The infos, the editing, the time spent to summarize everything in a less than 15min video...
    Comments: coach Greg reaction something + lol cookbook.
    We humans are weird haha

  • @invitingdisorder7434
    @invitingdisorder7434 3 ปีที่แล้ว +4

    you are my go 2 for nutrition/ fitness info love that you use studies an actual science in your opinions... I've lost around 115 lbs in the last two years thanks my dude!

  • @Ballerx230
    @Ballerx230 3 ปีที่แล้ว +1

    Perfect timing on this video lol I was literally thinking of doing an experiment on this today! Great video as always!

  • @redlinefitnessx
    @redlinefitnessx 3 ปีที่แล้ว

    My number one channel! Love this!

  • @genericviking8176
    @genericviking8176 3 ปีที่แล้ว +3

    Great content as always jeff!