@@saraax2434 Maybe you're inconsistent or you're not doing one thing enough, though if you are doing it all enough and consistently and you're still chubby consider having your thyroid checked. Good luck!
my friend lost 6% of his bodyfat in 2.5months, simply because he lost his job and cannot afford eating out, ordering take-out and shopping all kinds of snack as he used to😂😂😂 He now has a job with a better paycheck, instead of 'falling off the wagon' and going back to previous lifestyle, he spent money on gym membership and sportswear this time. Really enlightening and inspiring 😌
I love how everything you say is backed up with studies and science. You’re not just the fake natty saying buy my supplement and you’ll look like me. Keep up the good work mate. 1 million soon!
The biggest tip I would have to say for fat loss is to literally stay busy, and have a routine. Do you get cravings when you first wake up in the morning? NO. Because 1 you don't want to be bloated and feel like crap and 2, you just want to get on with your day. The only time you get bad cravings is 1 When you have nothing to do and especially 2 AT NIGHT, because its the end of the day, your somewhat tired and you lose some discipline. STAY BUSY, HAVE A ROUTINE!!
@@radient3048 exactly!! Then I start watching cheat day videos and it all goes to shit 😂 I like to save a small desert though at the end of each day wether it be a pint of halo top or some biscuits. Then wash it down water water and brush my teeth so I don't get more cravings
Cravings are also caused by severe calorie deficit and calorie restriction. Intuitive Eating and flexible dieting eliminate food restrictions which resolves cravings.
Tip no 3 was one of the biggest changes in my diet. Intermittent fasting was also a huge reason for my weight loss - the information you provided in tip 2 is very interesting!
Not tracking macros will only really work for someone who actually has experience tracking macros, and thus acquired a pretty good sense of intuition regarding the caloric intake of what they eat. These people can do it “intuitively”. But people who never even owned a food scale will almost certainly do it wrong.
@@RsLeonardo1 Macros ARE mostly irrelevant unless you're trying to get sub 10%. I've dieted from 25% bf to 15% bf by literally just estimating calories and trying to eat a lot of protein and that's it. Trying to hit specific non-protein macros is pretty much pointless until you're sub 10% because then your weight loss is very sensitive to small changes at that leanness. 10%+ and macros will barely make a difference because you have way more margin for error
Thanks for the vid Jeff, I am currently working to lose another 20lbs over the last 18 months I've lost 30, I will implement some of your suggestions into my program. Thanks
I love this guy man, just throw away all the bs and just says it how it is, at the end of the day EVERY BODY is different so see what works best for you, keep up the good work Jeff hit that 1mill soon 💪💪
Great list! I haven't done the carb/fat cycling thing before, that looked interesting. Other things I would add to this list are: - Only eat when feeling truly hungry - Drink water with a splash of juice (curbs fake hunger pangs) - Take small bites and eat freaking slowly and take a 5 min break after eating for 10 mins (food is good, why not enjoy it?) - Stop eating if you feel full - Eat less sugar and more protein
Whenever I watch your videos with someone, I can't stop myself from saying "How much effort/research this person is putting in a single video". You are awesome Jeff. Thank you.
Rotating meals with carbs and fats is a great idea. I started doing this by accident with my meal prep that i do for lunch and breakfast while at work and it has really helped me stick to my goals. Heres to 1 mil Jeff. 👍
It’s so much easier and precise to just count your macros. I follow my own meal plan (counting macros), and yes, I eat the same thing for a while until I modify my meal plan again, which I am aware it’s not for everyone, but it’s the way to go if you want to know exactly how many calories and macro nutrients you are consuming. I’ve been at 500 caloric deficit and I’m at a 16% body fat (a 10% drop). Now I’ll be modifying my meal plan again to begin body recomp. While these are helpful tips, you must know exactly what you’re eating and be sure that you are in a caloric deficit if you want to lose fat, and how are you gonna do that if you don’t count your macros? Going over your calories is sooooo easy if you’re not counting macros, reading the labels, using measuring spoons and cups, tracking your food, etc. It sounds tedious but people usually get the hang of it and it becomes a habit. Don’t cheat yourself. Put in the work, time and discipline and you’ll see results. Don’t take shortcuts.
What I most love about Jeff's channel is that what he says is backed by actual science. It's so reassuring to know that what I am doing is actually backed by studies and not just youtube heresay.
I'll share this here as well, since I think it's an easy way to diet down on. I do carb cycling and I do it this way: week 1: 6 high days and 1 low days week 2: 6 high days and 1 low days week 3: 6 high days and 1 low days week 4: 5 high days and 2 low days week 5: 5 high days and 2 low days week 6: 5 high days and 2 low days week 7: 4 high days and 3 low days week 8: 4 high days and 3 low days week 9: 4 high days and 3 low days week 10: 3 high days and 4 low days week 11: 3 high days and 4 low days week 12: 3 high days and 4 low days week 13: 2 high days and 5 low days week 14: 2 high days and 5 low days week 15: 2 high days and 5 low days week 16: 1 high days and 6 low days After week 16 I will calculate my new maintaince calories based on my weight and stick with that til I decide to bulk again. What I do for calories is pretty easy, it's my take on it at least: Might fuck up my calculations somewhere but you get the general idea of my process regardless. high days: maintaince calories from the start then lower it by 10carbs every week. low days: 100 carbs less then whatever high days are at. Week 1: 440 carbs high days and 340 carbs low day - total carbs for the week: 2980 (avr 425 per day) week 16: 280 carbs high days and 180 carbs low day. total carbs for the week: 1360 (avr 194 per day) week 1 total calories per day on average: 3310 cals week 16 total calories per day on average: 2386 cals Week 16 you only do 1 week of to finish up the process than you're back to pretty decent calories again to maintaine. I never touched my protein or fat, they stuck around at 200g prot and 90g fat constantly. I never had a cheat day but I made sure I ate good foods all the time, that included mcdonalds since those guys have macros listed. As for cardio I didn't worry about it at all, rarely did any. I did join some spinning lessons because a girl wanted me to come :) Thats how I did it, not really any magical with it but it's pretty much the only method I know for a fact work since I do it myself :)
Hey Jeff, my name's Ben. I'm a long time viewer, first time commenting. I love the way you break down the data and make it easy to understand and you've gotta be my favourite youtuber for that reason. I've been trying to do some research on how many calories are actually burned in total after a resistance session (including epoch) I figured I'd suggest it to you as a future video idea as I'm sure I'm not the only one eager to learn more about the specifics of epoch. Thanks again for all the awesome work you do bro, keep it up. ❤
My tips to get lean for 2019: (not a trainer or fitness expert) Weigh yourself. Record everything you eat for one week. Everything. Weigh yourself again after the week has passed. If the scale went up, you ate too much and can analyze your log to see what you can cut. If you lost a pound or so, then great, repeat what you ate in the week. Often, swapping out some fat and carb calories for protein will do the trick (as Jeff mentioned). Repeat. Make sure you weigh yourself in the morning, naked, before or after you take a dump (be consistent). You can go even more overboard and track your sleep, glasses of water, and your mood levels as well. You can go even one step further and snap a picture of your meals on your smartphone and upload them to your PC to create a pictoral log of your food.
Last years resolution was to lose 100 pounds. I only made 65 of it. Now I'm back on track, but I started lifting again, and I have never been more sore. 3 days of recovery is insane. Glad to be back on track though. Thanks for all the info.
I love how you come with facts that are proven by Scientific References and not just come up with random shit. I wish more people was like this today. Keep it up! :)
Ive started keto at the beginning of the year. I’m down 10 lbs so far. I got my blood work done week as my foundation. Let’s see how my labs look in a few months.
I'd say so many people will take a lot from this video. Simplicity of the diet is an amazing tool. Add that to weight training & composition improves so fast
My variation on Jeff's ideas: 1) Don't purchase any foods that don't require at least a moderate about of time in preparation/cooking -- this policy alone eliminates a _lot_: no power bars, no fast food, no eating out, no bag-o-popcorn/chips, no fruit (and especially no fruit juice), no ice cream, etc. 2) Don't purchase any foods that don't require refrigeration or freezing. Essentially, this just reinforces policy #1. The nice thing is that most dry foods don't store well in a fridge or freezer. Try freezing a bag of Doritos. Doesn't taste so good when you thaw them out... Freezing broccoli on the other hand; or suspending the ripening of an avocado in the fridge for a bit? Those work out great. 3) Freeze all foods & thaw only enough for a day or two worth of meals. This forces longer faster periods (usually, for me), because if I'm hungry and there's not enough food in the fridge, then I have to wait for more food to thaw before I eat. 4) Bonus: Only eat seasonal foods. I don't do this very often myself, because it's pretty hard core; in some places, even in the United States, you may end up in a nutritional deficit because your "seasonal" food options might severely limit your choices of healthy and macro/micro-nutrient complete foods.
I second this. If I'm feeling bored and peckish, but my kitchen only has raw vegetables, eggs and cooking oil? I'll wait until I'm seriously hungry before I finally break out the skillet and spatula and eat. If there's a food you think is healthy, but aren't crazy about, go ahead and stock that too (for me that's walnuts and raw pumpkin seeds. They taste great when I'm very hungry, but otherwise I find them kind of unpleasant).
Mate you should eat fruits! Besides that, with your logic you can't eat: milk, protein powder, oats, rice crackers, carrots, whole grain bread, cereal, almond milk, canned tuna, peanut butter, fish / olive / coconut oil, avocados, nuts and cheese. Just to name a few off the top of my head. I don't have a kitchen and i can build muscle in a healthy way with ease. Besides, if i did have a kitchen i wouldn't want to spend much time in it every day anyway. I've got better things to do.
Nice tips. Another one that I used to follow with good success before I went full calorie/macro tracking mode, was to only eat when I'm hungry. And stop eating when I'm no longer hungry. So everytime I wanna reach for a second/third serving of certain meals, I'll ask myself if I'm actually still hungry or not. In the past I used to stuff myself with food till I can barely able to breath.
A great way to make a caloric deficit easier to stick to, is by eating more protein (1 to 1.3 grams/pound of bodyweight). Protein is really filling and has the greatest thermic effect of all 3 macronutrients.
Do a video about Cholesterol along the coming days or weeks. I've heard too much about eating too much meat/eggs and having no limit as Cholesterol is necessary for muscle building. There is good and bad Cholesterol, but how much is too much?
@@Axcellaful Really? So, with that being said I guess the main negative wide spread of Cholesterol being bad is more derived form "Fast Food" rather than lean meat Cholesterol... But, I'd still like for Jeff to make a video on the topic. Would still be very interesting and more informing. Thank You!
@@0ls0n91 Thank you for the summary. I asked because I'm a type 1 diabetic, and well Cholesterol is kind of a touchy subject for me. But again, thank you!
Cholesterol is relatively okay from the diet as the body produces it constantly for stuff like the cell membrane i main thing i would focus on is oxidized fats as they are more reactive with the blood vessels with can increase increased aortic lesions.
Every word you say makes so much sense. I'm basically watching all of your videos, took me so long to find this information I wish i had seen these youtubes earlier. I'm applying your insights to my own journey and I have a coach so it's going well.
Something that isn't talked about enough is intermittent fasting by skipping dinner. I used to try intermittent fasting by skipping breakfast, it was always hard. When I did it by skipping dinner, it was a little easier. I have a ravenous hunger when I first wake up regardless of whether I ate the night before or not, and when I get to eat a filling breakfast early in the day, it really gets me going and fuels my workout. It's also easier to wake up the hungrier you are. Different things work for different people.
my four tips. 1. eat less in the morning, medium meal(s) in day, biggest meal in evening so you dont get night time munchies. 2. stay busy, boredom equals snacking. feel hungry just do something anything, walk, run, cut your toe nails, tax returns, clean the cupboard under the sink... just anything. 3. fill up on VEGERABLES (and any fruit that ends ....BERRYS) and drink water (like in video - dont drink calories) 4. if you have never tracked your calories, forget this video, TRACK YOUR CALORIES.. get my fitness pal and track for a month... its a real eye opener how many calories we stuff in our mouths in a day... good luck guys.
Bro I just wanna say your one of my favorite TH-camrs ever and I really love these kind of videos most people don't make these kind of videos and I just wanna say thanks bro for motivating me and to keep making videos I really appreciate it dude big thanks to you and I can't believe how many subscribers you have grown I have been here since 1k subs and it's insane to see how many you have now! Congrats bro keep up the awesome work bro your awesome
Tracking macros has been the only method that’s worked for me. Doesn’t make it the only way, or best way, but definitely the best for me. Using what works for you and that’s easy enough to do consistently is the biggest key.
This is one of those videos that I wish I would have made. Lol. Very well done! Not just the info but the quality and post-production, too. As a content creator I know it takes a lot of time so I appreciate the subtle edits, details, pop-outs, etc. Earned a sub
mmjamel96 calorie dense foods- nuts, avocado, nut butters. High carb fast digesting like white rice, pastas, breads are easier to eat in bulk so make it easier to enter a surplus
Jeff, i´m doing OMAD with high protein (around 150/200gr) medium fat and lowwwww carb, but on friday and sunday i eat some carbs (100/150gr) and man, that makes a big diference on the game.. I dont go to gym for profissional training, just want get rid of the last belly and love handles, but mix a bit of carbs 1 or 2 times per week, make my body to respond better to the "diet" than if i don´t put carbs at all. You just make sense to what i find ;) The only difference from what you say is, i always eat near my maintenance caloric level, i just add 10/20minuts cardio at the end of all my gym sessions, usually steps, and i feel my legs burn like hell.. Keep you work man, the "normal" people need more guys like you, share the love share the acknowledgment...
I prefer trackong cals, some may view as a hassle but i can eat whatever i want (assuming i meet protein goals). Eat in a deficit but with foods i like.
EDIT* Yes, actually sticking to your diet is actually more important than strictly hitting precise macro and calorie numbers. Hey Jeff and co, I learned a cool thing from Radu and Greg back in the day - fast until 1 to 2pm, and eat virtually the same thing everyday. But switch out the veg and fruits (and maybe the dinner carbs) for variety etc. But eat the same meal for lunch, the same snack, and the same dinner everyday. This way, you can probably do it without counting calories or macros. For instance, for an 1,800-calorie cutting diet: *Lunch:* - 200g chicken breast - 5 cups of salad greens - 30g low-fat feta - 1/2 tbsp olive oil *Snack:* - a HIGH FAT dessert OR snack (cheesecake, pizza, a burger, etc) of your choice up to 400 cals *Dinner:* - 400g boneless, skinless chicken thighs - 1/2 tbsp olive oil - 1 to 2 cups of mixed veg (broccoli, kale, whatever) - 400g potatoes That's about 1,750 - 1,800 calories in total, give or take 5%. The beauty of this is that you can be +/- 100 to 200 calories, and still be just fine.
Dear Jeff, your Videos are really inspiring, full of great content and enjoyable to watch. It doesn´t get better than this (for me and my goals). Thank you so much! Have a nice day!
Hey Jeff, this was amazing tips. Having struggled and also succeed in my journey I have come to understand and apply these tip as I go. And it was refreshing to actually see the academic readings that talked about these points. All this to say the information you shared with us today is priceless all the other fitness youtuber talk about drinking more water and tricky tips that usualy don't have much impact. I'm grateful for this video. Amazing and actually helpful content.
About rotating your carbs & fats: doesn't this mainly have to do with insulin peaks? Higher insulin peak because of the carbs will lead to higher cellular uptake. So combining fats with carbs, will result in higher cellular uptake of fats as well.
I do one meal a day and have been doing intermittent fasting for 2 years but I still track. It works excellent when I struggled for years to lose weight. Right now, one meal a day is helping me shred fat really efficiently.
Well, I do 3 of those things. But, adherence is the killer. Went from 292 to 260 in 3 months, but haven't managed to keep that going for the last 7 months. Will keep trying, thanks Jeff 👍
Thankfully a smart youtuber gives some practical SIMPLE advice. I might give this a shot and see what happens. If Jeff Nippard and Jeff Cavaliere team up they'll be unstoppable
Man I thought Jeff from atleanX and Jeff Nippard the best and true in fitness game .... Love the efforts and hard-work you put in a video .. straight up info .. no bullshit .. thx alot mate
Jeff been following your channel for years, and must say you always has delivered quality content, but I am impressed that you keep improving and Delivering relevant topics backed by science in an interessting format. Wish you best for the new year! And do you take on clients?
That table at 0:40 is telling. I've heard this urban wisdom about 90/90. Apparently, 90% of people who join a gym after the first of a new year quit going after 90 days. Changing a lifestyle is challenging for us mere mortals.
Been doing IF with a four hour eating window. My caloric intake is probably pretty close to what it always is. Usually under 50 carbs increased fat and vegetables intake dramatically. Lost 11 lbs in 3 weeks
That study about delayed food intake and focusing on that 8 hr window led to some people to believe it also means not to eat late at night or cut carbs off at a certain time. I am curious as to if that has a part as well?
The rotating carbs/fats seems like a great technique :) Will try that. I was definitely thinking of having a protein+carb meal for the morning/afternoon and protein+fat meal for the evening.
Hey Jeff Nippard, just for constructive criticism/critique, that studies found in the first part of the video, was dated in 1989. If possible find one if not close to our current year. Overall great video!
I actually like those numbers for New Year's Resolution. 19% still committing after 2 years, that's one fifth. There is some power in making a resolution. I've given myself time without alcohol as a christmas present (goes a bit along the lines with the NY's resolutions). Feels great, no need to stop this anytime soon.
Great video. If I could offer one critique, one of your initial slides had 1-4 with blanks, at the end, you should have had 1-4 with the criteria you set labelled. Noted, you've done this in other videos, especially the science explained series, I think it's worth keeping.
1. Rotate carbs and fats each meal
2. Increase periods of fasting between meals
3. Reduce/eliminate liquid calories
4. Eat out less
This World Needs more people like you. Thanks.
levi B 1? Does that mean change it up and I do all these already and still fat 😭
Bless you
@@saraax2434 Maybe you're inconsistent or you're not doing one thing enough, though if you are doing it all enough and consistently and you're still chubby consider having your thyroid checked. Good luck!
Just saved me 7 minutes now idk what to do thanks
Jeff the type of guy to brush his hair with both hands to prevent muscular imbalances.
Wrong channel
Wrong jeff
I think you mean Athlean-X loll
Hahahaha
@@leonardocota4703 It really applies to both tho
my friend lost 6% of his bodyfat in 2.5months, simply because he lost his job and cannot afford eating out, ordering take-out and shopping all kinds of snack as he used to😂😂😂 He now has a job with a better paycheck, instead of 'falling off the wagon' and going back to previous lifestyle, he spent money on gym membership and sportswear this time. Really enlightening and inspiring 😌
Heartbreakingly awesome lol On to bigger and better but I can totally get this because it happened to me !
@@mrdeadlybootz5414 great inspiration!
1 million subs just around the corner! That's crazy! 🙏 Hope you guys enjoy the video and the rest of your weekend. See you all on Tuesday!
Let's go 💪
Well deserved, you put out great content.
deadlifts coming this tuesday ???
Huge milestone. Congratulations! It's a testament to your content and production quality; you should be proud. Keep it up!
Been following you since 200k. Nice job!
I love how everything you say is backed up with studies and science. You’re not just the fake natty saying buy my supplement and you’ll look like me. Keep up the good work mate. 1 million soon!
Shocking that even 19% of people stuck to it after 2 years. I would have expected that rate to be much lower
the study showed that most of those 19% had a gun to their head.
@@jekonimus lmfao ait then
Bobby Adamson honestly it probably is but people were too embarrassed to admit it. I know I would struggle to be honest haha
Ye I think what Will said might be in play; also people j changing what their goals are to rationalize progress (or lack there of)
The biggest tip I would have to say for fat loss is to literally stay busy, and have a routine. Do you get cravings when you first wake up in the morning? NO. Because 1 you don't want to be bloated and feel like crap and 2, you just want to get on with your day. The only time you get bad cravings is 1 When you have nothing to do and especially 2 AT NIGHT, because its the end of the day, your somewhat tired and you lose some discipline.
STAY BUSY, HAVE A ROUTINE!!
Abdel Sinusi exactly my man! And have plan a schedule. It also helps a lot.
Abdel Sinusi yes!! Correct. Because I can’t go out anywhere I always and I mean ALWAYS feel like snacking.
@@radient3048 exactly!! Then I start watching cheat day videos and it all goes to shit 😂 I like to save a small desert though at the end of each day wether it be a pint of halo top or some biscuits. Then wash it down water water and brush my teeth so I don't get more cravings
Abdel Sinusi me too lmao😂 flexible dieting is very helpful.
Cravings are also caused by severe calorie deficit and calorie restriction. Intuitive Eating and flexible dieting eliminate food restrictions which resolves cravings.
Does this work in 2020 as well or is it only for 2019?
Not sure. I don't have 2020 vision
It’s patched
@@beefbroth6539 slow clap
Beef Broth 👏........👏.....👏...👏
i tried it last year and it didnt work so i think the year is a crucial aspect in this strategy
Jeff Cavalier and Jeff Nippard, The Jacked Jeffs xD. Fr tho, you two are literal live savers for everyone! Grats on comin up on 1 mil!
Add jeremy either, abby pollock
@Anon Ymous LMAO what are you talking about? XD
Anon Ymous how is Jeff cavaliere a con artist?
*Jeff Who Lives at Home*
@@treywilloughby3046 fake weights
Tip no 3 was one of the biggest changes in my diet. Intermittent fasting was also a huge reason for my weight loss - the information you provided in tip 2 is very interesting!
These 4 tips are for when bulking or cutting?? I'm trying to bulk right now (gain muscle mass)
Not tracking macros will only really work for someone who actually has experience tracking macros, and thus acquired a pretty good sense of intuition regarding the caloric intake of what they eat. These people can do it “intuitively”. But people who never even owned a food scale will almost certainly do it wrong.
Yip. I'm first to admitting it. I'm stabbing in the dark most of the time.
You don’t need a food scale,dickhead. Macros / serving are printed on every label
Origin PS! If you are looking at Macros/Servings on labels, wouldn't that just be tracking anyway?... 😂😂😂
I learned intuitive eating first then learned about macros last year. I've done low carb & keto intuitively and lost weight no problem.
@@RsLeonardo1 Macros ARE mostly irrelevant unless you're trying to get sub 10%. I've dieted from 25% bf to 15% bf by literally just estimating calories and trying to eat a lot of protein and that's it. Trying to hit specific non-protein macros is pretty much pointless until you're sub 10% because then your weight loss is very sensitive to small changes at that leanness. 10%+ and macros will barely make a difference because you have way more margin for error
Thanks for the vid Jeff, I am currently working to lose another 20lbs over the last 18 months I've lost 30, I will implement some of your suggestions into my program. Thanks
Congrats man! Keep doing the same hard work💪
I love this guy man, just throw away all the bs and just says it how it is, at the end of the day EVERY BODY is different so see what works best for you, keep up the good work Jeff hit that 1mill soon 💪💪
Elliott Conradie he really is a genuine man. The content is so helpfull everytime
I love a guy man myself
Great list! I haven't done the carb/fat cycling thing before, that looked interesting.
Other things I would add to this list are:
- Only eat when feeling truly hungry
- Drink water with a splash of juice (curbs fake hunger pangs)
- Take small bites and eat freaking slowly and take a 5 min break after eating for 10 mins (food is good, why not enjoy it?)
- Stop eating if you feel full
- Eat less sugar and more protein
Whenever I watch your videos with someone, I can't stop myself from saying "How much effort/research this person is putting in a single video". You are awesome Jeff. Thank you.
SCRANTON!
WHAT?!
THE ELECTRIC CITY!
This video is 100x interesting when I heard "Scranton" lmao
This video is 100x interesting when I heard "Scranton" lmao
Jeff is so educated, it's mind-blowing. Keep it up brother!!
Preluxes no doubt. His videos are alway top notch!
Rotating meals with carbs and fats is a great idea. I started doing this by accident with my meal prep that i do for lunch and breakfast while at work and it has really helped me stick to my goals. Heres to 1 mil Jeff. 👍
Jeff the type of guy to shake your hand once with each arm to prevent muscular imbalance.
Wrong Jeff
@EziO211000 or literally every male channel on youtube.
im dead
JordanTTS is the kinda guy to comb through successful comments and change a little to get more internet points
It’s so much easier and precise to just count your macros. I follow my own meal plan (counting macros), and yes, I eat the same thing for a while until I modify my meal plan again, which I am aware it’s not for everyone, but it’s the way to go if you want to know exactly how many calories and macro nutrients you are consuming. I’ve been at 500 caloric deficit and I’m at a 16% body fat (a 10% drop). Now I’ll be modifying my meal plan again to begin body recomp. While these are helpful tips, you must know exactly what you’re eating and be sure that you are in a caloric deficit if you want to lose fat, and how are you gonna do that if you don’t count your macros? Going over your calories is sooooo easy if you’re not counting macros, reading the labels, using measuring spoons and cups, tracking your food, etc. It sounds tedious but people usually get the hang of it and it becomes a habit. Don’t cheat yourself. Put in the work, time and discipline and you’ll see results. Don’t take shortcuts.
Just a future congrats on the 1 million subs Jeff ✊🏽🙏🏽
What I most love about Jeff's channel is that what he says is backed by actual science. It's so reassuring to know that what I am doing is actually backed by studies and not just youtube heresay.
I'll share this here as well, since I think it's an easy way to diet down on.
I do carb cycling and I do it this way:
week 1: 6 high days and 1 low days
week 2: 6 high days and 1 low days
week 3: 6 high days and 1 low days
week 4: 5 high days and 2 low days
week 5: 5 high days and 2 low days
week 6: 5 high days and 2 low days
week 7: 4 high days and 3 low days
week 8: 4 high days and 3 low days
week 9: 4 high days and 3 low days
week 10: 3 high days and 4 low days
week 11: 3 high days and 4 low days
week 12: 3 high days and 4 low days
week 13: 2 high days and 5 low days
week 14: 2 high days and 5 low days
week 15: 2 high days and 5 low days
week 16: 1 high days and 6 low days
After week 16 I will calculate my new maintaince calories based on my weight and stick with that til I decide to bulk again.
What I do for calories is pretty easy, it's my take on it at least: Might fuck up my calculations somewhere but you get the general idea of my process regardless.
high days: maintaince calories from the start then lower it by 10carbs every week.
low days: 100 carbs less then whatever high days are at.
Week 1: 440 carbs high days and 340 carbs low day - total carbs for the week: 2980 (avr 425 per day)
week 16: 280 carbs high days and 180 carbs low day. total carbs for the week: 1360 (avr 194 per day)
week 1 total calories per day on average: 3310 cals
week 16 total calories per day on average: 2386 cals
Week 16 you only do 1 week of to finish up the process than you're back to pretty decent calories again to maintaine. I never touched my protein or fat, they stuck around at 200g prot and 90g fat constantly. I never had a cheat day but I made sure I ate good foods all the time, that included mcdonalds since those guys have macros listed.
As for cardio I didn't worry about it at all, rarely did any. I did join some spinning lessons because a girl wanted me to come :)
Thats how I did it, not really any magical with it but it's pretty much the only method I know for a fact work since I do it myself :)
Hey Jeff, my name's Ben. I'm a long time viewer, first time commenting. I love the way you break down the data and make it easy to understand and you've gotta be my favourite youtuber for that reason. I've been trying to do some research on how many calories are actually burned in total after a resistance session (including epoch) I figured I'd suggest it to you as a future video idea as I'm sure I'm not the only one eager to learn more about the specifics of epoch. Thanks again for all the awesome work you do bro, keep it up. ❤
Hi Jeff, do you suppose you could create a Jeff Nippard’s Own Powerlifting Program? I love what you’re doing on TH-cam. Keep it up. Thanks
My tips to get lean for 2019: (not a trainer or fitness expert)
Weigh yourself.
Record everything you eat for one week. Everything.
Weigh yourself again after the week has passed. If the scale went up, you ate too much and can analyze your log to see what you can cut. If you lost a pound or so, then great, repeat what you ate in the week. Often, swapping out some fat and carb calories for protein will do the trick (as Jeff mentioned).
Repeat.
Make sure you weigh yourself in the morning, naked, before or after you take a dump (be consistent). You can go even more overboard and track your sleep, glasses of water, and your mood levels as well. You can go even one step further and snap a picture of your meals on your smartphone and upload them to your PC to create a pictoral log of your food.
Wow, i was unintentionally doing all of those things, cool to know.
Last years resolution was to lose 100 pounds. I only made 65 of it. Now I'm back on track, but I started lifting again, and I have never been more sore. 3 days of recovery is insane. Glad to be back on track though. Thanks for all the info.
Intermittent Fasting is the easiest and healthiest method but still depends on individuality.
And still depends on caloric deficit!
doesnt cause weightloss directly, it's simply a tool to help establish a calorie defecit
Without understanding it, it does little to nothing. You can easily overeat in the window.
Definitely not healthiest but for very specific individuals it can be easy. Because of a calorie deficit. Get outta here kinobody
@@nllc9779 fasting is healthy. Proven my countless research and implemented by countless cultures for centuries.
I love how you come with facts that are proven by Scientific References and not just come up with random shit. I wish more people was like this today. Keep it up! :)
Good reason to take a break from school work thanks!
Ive started keto at the beginning of the year. I’m down 10 lbs so far. I got my blood work done week as my foundation. Let’s see how my labs look in a few months.
Your almost at 1 million so excited congrats you’ve come a long way 😆💜💜
Congratulations Jeff on reaching 1 million subs! Your content is always very informative, I share it with my friends and clients often.
When you never thought your University would be shouted out gotta rep that University of scranton
The office?
facts i was shook
Scranton, the electric city
Thanks to this legend, now I know what to focus on. I love the 3 pillars of body composition. Makes thing easier to focus on
I'd say so many people will take a lot from this video. Simplicity of the diet is an amazing tool. Add that to weight training & composition improves so fast
My variation on Jeff's ideas:
1) Don't purchase any foods that don't require at least a moderate about of time in preparation/cooking -- this policy alone eliminates a _lot_: no power bars, no fast food, no eating out, no bag-o-popcorn/chips, no fruit (and especially no fruit juice), no ice cream, etc.
2) Don't purchase any foods that don't require refrigeration or freezing. Essentially, this just reinforces policy #1. The nice thing is that most dry foods don't store well in a fridge or freezer. Try freezing a bag of Doritos. Doesn't taste so good when you thaw them out... Freezing broccoli on the other hand; or suspending the ripening of an avocado in the fridge for a bit? Those work out great.
3) Freeze all foods & thaw only enough for a day or two worth of meals. This forces longer faster periods (usually, for me), because if I'm hungry and there's not enough food in the fridge, then I have to wait for more food to thaw before I eat.
4) Bonus: Only eat seasonal foods. I don't do this very often myself, because it's pretty hard core; in some places, even in the United States, you may end up in a nutritional deficit because your "seasonal" food options might severely limit your choices of healthy and macro/micro-nutrient complete foods.
good tips man !
I second this. If I'm feeling bored and peckish, but my kitchen only has raw vegetables, eggs and cooking oil? I'll wait until I'm seriously hungry before I finally break out the skillet and spatula and eat. If there's a food you think is healthy, but aren't crazy about, go ahead and stock that too (for me that's walnuts and raw pumpkin seeds. They taste great when I'm very hungry, but otherwise I find them kind of unpleasant).
wait, no fruit? i thought they are good for you. i mean i know about juice since they are pretty much sugary drinks, but fruits?
Sounds fucking miserable
Mate you should eat fruits! Besides that, with your logic you can't eat: milk, protein powder, oats, rice crackers, carrots, whole grain bread, cereal, almond milk, canned tuna, peanut butter, fish / olive / coconut oil, avocados, nuts and cheese. Just to name a few off the top of my head. I don't have a kitchen and i can build muscle in a healthy way with ease. Besides, if i did have a kitchen i wouldn't want to spend much time in it every day anyway. I've got better things to do.
Nice tips. Another one that I used to follow with good success before I went full calorie/macro tracking mode, was to only eat when I'm hungry. And stop eating when I'm no longer hungry. So everytime I wanna reach for a second/third serving of certain meals, I'll ask myself if I'm actually still hungry or not. In the past I used to stuff myself with food till I can barely able to breath.
The two Jeffs of fitness on TH-cam, Jeff trolling Jeff Cavalere HARD in the thumbnail here!
By far the most practical fat loss tips on TH-cam!
A great way to make a caloric deficit easier to stick to, is by eating more protein (1 to 1.3 grams/pound of bodyweight). Protein is really filling and has the greatest thermic effect of all 3 macronutrients.
#getjeffto1million
🙌🙌
Been tracking macros for a month now and it's been the smoothest weight loss I ever had and my recovery has been so much better. I will never go back.
Man I thought I was subbed for the longest time. My bad, just subbed for ya though. Great content man seriously some of the best content
Jeff’s voice is very nice to listen to
Do a video about Cholesterol along the coming days or weeks. I've heard too much about eating too much meat/eggs and having no limit as Cholesterol is necessary for muscle building. There is good and bad Cholesterol, but how much is too much?
Dietary cholesterol has almost not impact that of blood cholesterol (and health). The cholesterol in your blood is primarily synthesized in the liver.
@@Axcellaful not true too high of dietary cholestrol(> 600 mg) does affect cholestrol levels.
@@Axcellaful Really? So, with that being said I guess the main negative wide spread of Cholesterol being bad is more derived form "Fast Food" rather than lean meat Cholesterol... But, I'd still like for Jeff to make a video on the topic. Would still be very interesting and more informing. Thank You!
@@0ls0n91 Thank you for the summary. I asked because I'm a type 1 diabetic, and well Cholesterol is kind of a touchy subject for me. But again, thank you!
Cholesterol is relatively okay from the diet as the body produces it constantly for stuff like the cell membrane i main thing i would focus on is oxidized fats as they are more reactive with the blood vessels with can increase increased aortic lesions.
Pretty basic stuff but definitly some good advise. It should also be noted that reducing stress can reduce the likelihood of overeating,
#JeffNippard and #JeffCavalier are top 2 out of top 5. 💪🍖
Every word you say makes so much sense. I'm basically watching all of your videos, took me so long to find this information I wish i had seen these youtubes earlier. I'm applying your insights to my own journey and I have a coach so it's going well.
Something that isn't talked about enough is intermittent fasting by skipping dinner. I used to try intermittent fasting by skipping breakfast, it was always hard. When I did it by skipping dinner, it was a little easier. I have a ravenous hunger when I first wake up regardless of whether I ate the night before or not, and when I get to eat a filling breakfast early in the day, it really gets me going and fuels my workout. It's also easier to wake up the hungrier you are. Different things work for different people.
my four tips.
1. eat less in the morning, medium meal(s) in day, biggest meal in evening so you dont get night time munchies.
2. stay busy, boredom equals snacking. feel hungry just do something anything, walk, run, cut your toe nails, tax returns, clean the cupboard under the sink... just anything.
3. fill up on VEGERABLES (and any fruit that ends ....BERRYS) and drink water (like in video - dont drink calories)
4. if you have never tracked your calories, forget this video, TRACK YOUR CALORIES.. get my fitness pal and track for a month... its a real eye opener how many calories we stuff in our mouths in a day...
good luck guys.
Bro I just wanna say your one of my favorite TH-camrs ever and I really love these kind of videos most people don't make these kind of videos and I just wanna say thanks bro for motivating me and to keep making videos I really appreciate it dude big thanks to you and I can't believe how many subscribers you have grown I have been here since 1k subs and it's insane to see how many you have now! Congrats bro keep up the awesome work bro your awesome
Will this still work after 2019?
Probably not, so it's best to just do it now!
@Thor Odinson are you sure? Have you traveled into the future to find out?
Tracking macros has been the only method that’s worked for me. Doesn’t make it the only way, or best way, but definitely the best for me. Using what works for you and that’s easy enough to do consistently is the biggest key.
This is one of those videos that I wish I would have made. Lol. Very well done! Not just the info but the quality and post-production, too. As a content creator I know it takes a lot of time so I appreciate the subtle edits, details, pop-outs, etc. Earned a sub
How about best bulking up diet
While it’s not that hard to gain some weight but I would take some advice
mmjamel96 calorie dense foods- nuts, avocado, nut butters. High carb fast digesting like white rice, pastas, breads are easier to eat in bulk so make it easier to enter a surplus
Liquid calories
I've been doing the 1st tip for months, thanks for the validation
Do you do this videos after a workout. 'Cause you always have short breath
@Thor Odinson First, he has short breath since the beginner of the video. Second, he's the only dude on all TH-cam with short breath
How about you make a video responding to vegan gains
Jeff, i´m doing OMAD with high protein (around 150/200gr) medium fat and lowwwww carb, but on friday and sunday i eat some carbs (100/150gr) and man, that makes a big diference on the game.. I dont go to gym for profissional training, just want get rid of the last belly and love handles, but mix a bit of carbs 1 or 2 times per week, make my body to respond better to the "diet" than if i don´t put carbs at all. You just make sense to what i find ;) The only difference from what you say is, i always eat near my maintenance caloric level, i just add 10/20minuts cardio at the end of all my gym sessions, usually steps, and i feel my legs burn like hell.. Keep you work man, the "normal" people need more guys like you, share the love share the acknowledgment...
Where is that Asian girl that's always in the comments section
april garcia?
Stephanie Buttermore?
Eric strongaholic 🤣🤣
Your mom?
Don john very funny
Rotating carbs and fats is nice! Ive been doing it for more than a year now. Ben Pakulski taught me to do this.
"Scranton, what? The Electric City!"
I prefer trackong cals, some may view as a hassle but i can eat whatever i want (assuming i meet protein goals). Eat in a deficit but with foods i like.
EDIT* Yes, actually sticking to your diet is actually more important than strictly hitting precise macro and calorie numbers.
Hey Jeff and co, I learned a cool thing from Radu and Greg back in the day - fast until 1 to 2pm, and eat virtually the same thing everyday. But switch out the veg and fruits (and maybe the dinner carbs) for variety etc. But eat the same meal for lunch, the same snack, and the same dinner everyday. This way, you can probably do it without counting calories or macros.
For instance, for an 1,800-calorie cutting diet:
*Lunch:*
- 200g chicken breast
- 5 cups of salad greens
- 30g low-fat feta
- 1/2 tbsp olive oil
*Snack:*
- a HIGH FAT dessert OR snack (cheesecake, pizza, a burger, etc) of your choice up to 400 cals
*Dinner:*
- 400g boneless, skinless chicken thighs
- 1/2 tbsp olive oil
- 1 to 2 cups of mixed veg (broccoli, kale, whatever)
- 400g potatoes
That's about 1,750 - 1,800 calories in total, give or take 5%.
The beauty of this is that you can be +/- 100 to 200 calories, and still be just fine.
Dear Jeff,
your Videos are really inspiring, full of great content and enjoyable to watch. It doesn´t get better than this (for me and my goals). Thank you so much!
Have a nice day!
That study about people failing on new year’s resolutions was mind blowing.
Hey Jeff, this was amazing tips. Having struggled and also succeed in my journey I have come to understand and apply these tip as I go. And it was refreshing to actually see the academic readings that talked about these points. All this to say the information you shared with us today is priceless all the other fitness youtuber talk about drinking more water and tricky tips that usualy don't have much impact. I'm grateful for this video. Amazing and actually helpful content.
About rotating your carbs & fats: doesn't this mainly have to do with insulin peaks? Higher insulin peak because of the carbs will lead to higher cellular uptake. So combining fats with carbs, will result in higher cellular uptake of fats as well.
New to your channel. Love the way you provide scholarly sources to support your content.
You have a real aptitude for researching and translating complex data for the masses-super sharp!thanks
I do one meal a day and have been doing intermittent fasting for 2 years but I still track. It works excellent when I struggled for years to lose weight. Right now, one meal a day is helping me shred fat really efficiently.
Make one on increasing appetite and bulking
Well, I do 3 of those things. But, adherence is the killer. Went from 292 to 260 in 3 months, but haven't managed to keep that going for the last 7 months. Will keep trying, thanks Jeff 👍
I love how he comes with facts his nutritional information is really on point!
Jeff's videos are really the best out there.
Thankfully a smart youtuber gives some practical SIMPLE advice. I might give this a shot and see what happens.
If Jeff Nippard and Jeff Cavaliere team up they'll be unstoppable
Man I thought Jeff from atleanX and Jeff Nippard the best and true in fitness game .... Love the efforts and hard-work you put in a video .. straight up info .. no bullshit .. thx alot mate
Jeff been following your channel for years, and must say you always has delivered quality content, but I am impressed that you keep improving and Delivering relevant topics backed by science in an interessting format. Wish you best for the new year! And do you take on clients?
That table at 0:40 is telling. I've heard this urban wisdom about 90/90. Apparently, 90% of people who join a gym after the first of a new year quit going after 90 days. Changing a lifestyle is challenging for us mere mortals.
Very helpful video 💪. Thanks again Canelo and congrats for the win 🏅that’s a hell of a punch on Saunders
Praise the lord I’m in the gym right now and my diet is so shit and my progress is so slow this is exactly what I needed
Been doing IF with a four hour eating window. My caloric intake is probably pretty close to what it always is. Usually under 50 carbs increased fat and vegetables intake dramatically. Lost 11 lbs in 3 weeks
That study about delayed food intake and focusing on that 8 hr window led to some people to believe it also means not to eat late at night or cut carbs off at a certain time. I am curious as to if that has a part as well?
The rotating carbs/fats seems like a great technique :) Will try that. I was definitely thinking of having a protein+carb meal for the morning/afternoon and protein+fat meal for the evening.
Hey Jeff Nippard, just for constructive criticism/critique, that studies found in the first part of the video, was dated in 1989. If possible find one if not close to our current year. Overall great video!
Good, straight-forward advice without BS or irrelevant fluff. Thankyou!
I actually like those numbers for New Year's Resolution. 19% still committing after 2 years, that's one fifth. There is some power in making a resolution.
I've given myself time without alcohol as a christmas present (goes a bit along the lines with the NY's resolutions). Feels great, no need to stop this anytime soon.
1 million subs! 1 million subs! A milli a milli a milli! Let’s go!
Great video. If I could offer one critique, one of your initial slides had 1-4 with blanks, at the end, you should have had 1-4 with the criteria you set labelled. Noted, you've done this in other videos, especially the science explained series, I think it's worth keeping.
Also track your weight so you know if youre over doing it or under doing everything
Liquid calories were crucial during my bulk but are going to be the poison of my cut! Totally agree and love the points you made in this video!
Rob ThaGod yea, not drinking beer is gonna be pretty tough :/
Third. Thank you Jeff for the awesome videos. Been an active fan for 2 years, you have really changed me
Great first tip. Nice video!
I did all this starting barely a month ago. Worked out a lot. Weighed myself tomorrow and lost like 20 pounds already. I was shocked
Following you from INDIA 🇮🇳 really love your content, keep going and keep spreading your knowledge 👏🏻👏🏻
Your videos have added a lot of value and impoved my everyday experience. Thanks Jeff!
Been doing really well with 4. lately!
Love the vid. You were honest and provided legit studies, straightforward and simplified, and awesome. Great vid!