How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Рет қаралды 8,980,043

4 жыл бұрын

The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!
‣ www.jeffnippard.com/product/t...
More info on the nutrition guide:
This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:
• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!
If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:
• 15 Chapters and over 300 Pages
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”
▹ ▹ www.jeffnippard.com
Subscribe here:
‣ bit.ly/subjeffnippard
-------------------------------
IN THIS VIDEO:
My recommended Multivitamin:
‣ Men's: pescience.com/discount/jeff?r...
‣ Women's: pescience.com/discount/jeff?r...
My recommended fish oil:
‣ pescience.com/discount/jeff?r...
Protein 4 Oats
‣ pescience.com/discount/jeff?r...
Mom's Chili: jeffnippard.com/moms-best-chili/
-------------------------------
Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
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Follow me on social media:
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Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pubmed/2...
Alan Aragon's Research Review Dec 2013 Issue: alanaragon.com/aarr/
Jorn's Phd dissertation: www.nutritiontactics.com/
www.ncbi.nlm.nih.gov/pubmed/2...
The Protein Book by Lyle McDonald: bit.ly/jeffbodyrecomposition
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZfaq:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 7 400

@JeffNippard 4 жыл бұрын

It’s finally here!!! Today I’m opening up pre-orders for the new Ultimate Nutrition Guide to Body Recomposition at a HUGE discount of 30% OFF the retail price. Hit up the link to pre-order here: jeffnippard.com I’m also offering a 30% OFF coupon code for any of my training programs when you pre-order. Pre-Order is available for 14 days, then price goes up - so if you’re looking to take your nutrition to the next level, now is the time! Hope you guys enjoy the video and the rest of your weekend. Peace!

@brads8350 4 жыл бұрын

Thanks for your work mate

@ZubairKhan-pg4hz 4 жыл бұрын

Do some fun collab videos bro, with Clarence Kennedy

@arturooq2424 4 жыл бұрын

Getting it right now. How much protein would you say is in good range with a 25% body fat? Is 1 gram/pound of body weight in that state of bodyfat good enough? I think going higher is unnecessary, what you think?

@lz1094 4 жыл бұрын

is it an ebook or hardcopy? and if second, can i get it in germany or is it america only?

@delbyoguchi 4 жыл бұрын

Jeff, whats the make of your blue tshirt?

@metatronmen2431 3 жыл бұрын

I been bulking my entire life but didn't know I had to workout

@MakeupByMarisabel 3 жыл бұрын

LMAOOOO YOU MADE MY DAY!!!

@Mukundi.Mulaudzi 3 жыл бұрын

So you're basically fat?

@MarkRWolfe 3 жыл бұрын

😭

@vanityseries8147 3 жыл бұрын

Lmho

@crumfit1232 3 жыл бұрын

@@Mukundi.Mulaudzi yep, that is the joke. Glad you caught on.

@aarontemple641 4 жыл бұрын

I really like how this guy reads and does his research. He’s very educated and knows what he’s talking about.

@joeyduese6638 4 жыл бұрын

I don’t know. This guy is iffy for me atm

@kdenator 4 жыл бұрын

@@joeyduese6638 he actually has a bachelor's degree in biochemistry, so he likely knows what he's talking about in terms of protein synthesis in the body and what's good/not good

@masonmarshall9799 4 жыл бұрын

@@kdenator I wanna see his degree. Doubt it

@kdenator 4 жыл бұрын

@@masonmarshall9799 go to his channel and read the "about" tab

@joecoe4416 4 жыл бұрын

Impossible to understand for a beginner. What the hell is macro deficit?

@Natural_Encounters Жыл бұрын

I know this is an old video but I just want to say thank you for the value that you bring to this community. When I want a no bull, straight facts, supported by scientific reference material, I come to your channel. Keep being awesome Jeff! I highly respect your opinion on fitness topics!

@TheKingShadez Жыл бұрын

Were you waiting for a response from him? 😂

@Natural_Encounters Жыл бұрын

@@TheKingShadez no hahahaha totally forgot I commented on this. Just like to show support for people.

@j3ss3_plays60 10 ай бұрын

@@TheKingShadezwere you waiting for your failed KZfaq career to take off?

@nwmxrider 9 ай бұрын

@@j3ss3_plays60deeeeauumn. Lol 😂

@nicollel.9374 Ай бұрын

I completely agree! I’ve been lost in the fitness world but this has given me direction I can count on.

@riveralvarez7517 2 жыл бұрын

When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from nextleveldiet iirc). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3000 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I had understood the importance of diet earlier.

@micha45399 2 жыл бұрын

This is a bullshit bot

@oad12345 2 жыл бұрын

If i may ask How long was the diet ? (Ur 3000 cal diet) before you noticed the gains.

@micha45399 2 жыл бұрын

@@oad12345 this guy is bot lol

@thechindiantrader 2 жыл бұрын

although he's a bot, what he said is true hahaha

@iaintmirin9936 2 жыл бұрын

I completely forgot how muscle gain makes you lose weight that’s why I dropped

@eyeiaye 4 жыл бұрын

Meal 1: Breakfast, 10am - 4:25 Eggs Hashbrowns/potato patties Turkey bacon Goat cheese Ketchup Kiwi Multivitamin Fish oil supplement 37g p, 22g fat, 32g carbs, 491 cals Meal 2: Pre-workout (1hr before), 1pm - 6:45 Chicken breast Shredded cheese Mayo Mustard Spinach Ancient Grains bread 100g of blueberries Banana 46g p, 13g fat, 82g carbs, 614 cals Preworkout ~30min before first working set Intraworkout macros - 8:40 (0.5g carbs/min starting after 30min of working out) "Fuzzy peaches" candy 0g p, 0g fat, 20g carbs, 78 calories Meal 3: Post-workout, 4:30pm - 11:10 (Eat 3-5 hours after pre-workout) Oats "Select protein for oats", whey/casein blend 34g p, 4g fat, 25g carbs, 272 cals Meal 4: Jeff's Mom's Surprise, 6pm - 14:02 Chili (chick peas, kidney beans, ground turkey, peppers, garlic, 15g shredded cheese, etc.) www.allrecipes.com/recipe/233613/best-damn-chili/ Jeff's mom uses half the oil and lean ground turkey 64g p, 16g fat, 76g carbs, 705 cals Meal 5: Late Night Snack, 10pm - 17:16 Cottage cheese Wheat thins Kale Turkey breast Shredded cheese Spokes puffed potatoes (low carb potatoe crisps) 40g p, 23g fat, 72g carbs, 630 cals Total (not counting preworkout): 221g p, 78g fat, 307g carbs, 2790 cals 36% p, 13% fat, 51% carbs

@thomaswalker2175 4 жыл бұрын

Awesome but the fat calorie percent is wrong, fats contain 9 calories per gram where protein and carbs only contain 4

@eyeiaye 4 жыл бұрын

@@thomaswalker2175 okay, thanks. Total percentage by calorie: 31% p, 25% fat, 44% carbs

@Spiriteyes 4 жыл бұрын

We didn't ask for this, but I think I'll speak for everyone else here: Thank you for doing this.

@Drostyles7676 4 жыл бұрын

God bless you

@egyasia 4 жыл бұрын

Great job , Thanks

@IRunOverKidsInMyVan 4 жыл бұрын

'You have nothing to lose going high on protein' Except money

@AnimanuiVasile 4 жыл бұрын

You should never be cheap when you come to your food,its the only body you have and you dont have a second chance at beeing healthy

@IRunOverKidsInMyVan 4 жыл бұрын

@@AnimanuiVasile Do you have any idea how much it costs per month to eat a gram of protein per pound of body weight?

@wrathford 4 жыл бұрын

Pulses?

@russeldioneo5187 4 жыл бұрын

@@AnimanuiVasile thats honestly an admirable mindset but I dont have any money

@olivermarples8363 4 жыл бұрын

And your'e kidneys you uneducated man lol

@TyloreKing Жыл бұрын

Was not expecting you to be in my home town, small world. Been trying to approach fitness and nutrition in a level headed way since recovering from an ED as well as finally having a correct diagnoses for a genetic issue that's been plaguing me my whole life. I appreciate your scientific and logical approach and I have to say that this content is a hell of a lot less triggering eating disorder wise than most stuff out in the world.

@GilgameshGDLK Жыл бұрын

I must say after all this time I've finally found your channel & videos. Thank you for your educational approach and open-book mentality regarding health and wellness. Definitely added your content to my own journey. I'm going to be 40 next year & quite frankly never too late to right the ship, so to speak. Thanks, again.

@neildobbs7278 4 жыл бұрын

Wesley Snipes: "White men can't jump!" Jeff: "Actually, according to a paper by Brad Schoenfeld et al, white men who jump after eating a kiwi..."

@rachel.angelica 4 жыл бұрын

😂😂

@chrisjarrett4767 4 жыл бұрын

Hahahahahaha

@rudylabsilica2286 4 жыл бұрын

That was Nerd Jeff talking, haha!

@mr.j7864 4 жыл бұрын

LOL

@nicopetrelli9720 4 жыл бұрын

Hah Hahahah

@GabrielSanchez-qs2er 4 жыл бұрын

when your mom writes you the macros, you know she’s a good mom.

@db4419 4 жыл бұрын

I'm saying!

@AJ-pt9du 4 жыл бұрын

Yeah my mom doesn’t even know what macros are short for

@GabrielSanchez-qs2er 4 жыл бұрын

Arrow 33155 😆

@ihaveleftthisaccount3710 4 жыл бұрын

@@AJ-pt9du My mom doesnt even know what macros are

@choashoha5040 4 жыл бұрын

@@ihaveleftthisaccount3710 I DONT EVEN KNOW WHAT MACROS ARE!

@Dylanthestudent Жыл бұрын

Love your content, its not only informative but entertaining and Motivating all at the same time, thanks Jeff 👊

@stacyhunter1567 2 жыл бұрын

Love that your mom made you chill 😊 Thank you for sharing this information, very helpful!

@DrSwole 4 жыл бұрын

When I started bodybuilding 5 years ago, I scoured the internet for good sources of science-based information for training and nutrition. There was none - except for Jeff Nippard. Now an MD and natural bodybuilder and still watching! 👌🏼👌🏼

@annabelsmith5489 4 жыл бұрын

Yesss team Jeff!!

@bizbiz-cc4yn 4 жыл бұрын

Ask Dr. Swole dude same here. Jeff is hands down the best

@DrSwole 4 жыл бұрын

biz28 biz28 glad you agree ahah

@JeffNippard 4 жыл бұрын

Love to hear it bro!

@JeffNippard 4 жыл бұрын

Love to hear it doc!*

@darylgraham4313 4 жыл бұрын

I'm a little stuck in following this plan, how do I get Jeff's mom to cook for me?

@hucesnutria6427 4 жыл бұрын

Just search for dancing Israelis FOIA.

@justpassingthrough3166 4 жыл бұрын

@@hucesnutria6427 nah bro its was al Qaeda....dont you remember "they" found a passport in perfect condition after those planes hit the building.

@elmeramuro 4 жыл бұрын

@@justpassingthrough3166 Oh yeah, the passport and the perfect condition piece of landing gear. I mean no other trace of plane or people but at least we got those 2 vital artifacts to sell the story... I mean... reveal the truth.

@justpassingthrough3166 4 жыл бұрын

@@elmeramuro Exactly.....the stor....er I mean the truth

@Zwitterion17 Ай бұрын

What the hell happened here‽

@MrKrekkie 2 жыл бұрын

The amount of science backed info in your vids is insane. Thanks!

@user-vd3yt8rr4y 11 ай бұрын

Watching Jeff has made me much more conscious of what I eat when and how I train. I used to train fasted and am trying to learn to eat a pre work out snack.

@desperatewanderer742 4 жыл бұрын

No mom: No mom ever: Jeff’s mom: let me label the macros for my sons meal Shes a champion!

@pnwgreg300 4 жыл бұрын

Helps that she's a trainer too right. Most people don't know the macros for chili LOL

@kamalekermawi 4 жыл бұрын

my mum doesnt even know what macros is. when i try to diet she just keeps saying dieting is a waste of time

@Idiotsincarshere 4 жыл бұрын

hautbois No one: No one ever: Me: I can't wait for this trend to go away

@mr350znismo7 4 жыл бұрын

@@cosmogamer9914 so does my wife 🙄

@doluseb 4 жыл бұрын

This meme makes no fucking sense.

@sip8454 3 жыл бұрын

Is there a version of this for people who need to go to work through the day.

@sip8454 3 жыл бұрын

@Ayaan Rustagi its a hard one. A lot of people like to give me the "no excuses" lecture, and yeah, if you have a kitchen at your disposal 24/7, i would agree. 7am - 5pm, 5 days a week im on the road. Some weeks im in a hotel all week with no kitchen facilities, and carrying 4 or 5 fully stocked lunch boxes in my van every day just isnt feasible. Especially in summer. The only thing i can think to do is basically live on nothing but liquid nutrition/protein through the day. But several people have told me thats not something you can do long term. Eventually im gunna have to eat actual food?

@axeldelimelette5101 3 жыл бұрын

Prepare your meals on the weekends

@dangolfishin 3 жыл бұрын

Eat peanuts at work. Tons of protein and calories. A lot of fat too but that's why they're so calorie dense.

@ricovetts152 3 жыл бұрын

Lamo 🤣🤣🤣

@rdrake316 3 жыл бұрын

Is he a "Trust Fund" kid? Who is funding him? is he sponsored? Most kids his age certainly do not own/rent pads like that. Is this Toronto area? Maybe he has roommates. That's $$$$ for a guy that seems to make KZfaq his job. I am not trashing him. I am happy for him and he could charge for this knowledge. He saved us all time researching this stuff. Jeff seems like a genuinely nice dude. I ask the same questions of Thomas DeLauer. I mean the pro level production values just beg the questions above. In the end Jeff could be secretly sponsored by Tim Horton's and that pos Trudeau but I'd still watch. Best Wishes!

@BB1987- Жыл бұрын

Hi Jeff. Only discovered you on the recommendation of Jeff Cavaliere (Athlean X). Great video. Really simple and well explained (it must be a Jeff thing). Also, the foods you eat are exactly the kind of stuff I'd go for and they look like "normal" meals as opposed to a lot of what other people in the fitness industry and posting (But I guess its all upto the individual to find out what works for them and what they can mantain - took me a few months of chopping and changing to figure out what is working best for me. Also props to your mom for cooking and putting on the macros...my mom would prob use twice the amount and say she used half of what she actually did! Great vid anyway...I've watched about 15 of yours in the past 48 hours!

@thekingswool Жыл бұрын

The fact that your mom writes out the macros for you is so cute 🥺 She really loves you!

@Ripcookiethief 4 жыл бұрын

Only one kiwi? This seems rather spurious.

@hanzogang798 3 жыл бұрын

Damn his mom writes his macros my mom stopped cooking for me when I was 12 LMAO

@faridhernandez6834 3 жыл бұрын

😅🤣😂🙂

@ArdynSol 3 жыл бұрын

Same bruh

@lorenzosinjem 3 жыл бұрын

my boys, i still give the food in their hands. love them

@Edd1148. 3 жыл бұрын

His mom is the GOAT Amazing

@Crypto4always 3 жыл бұрын

safe to say jeff makes a huge living of this youtube channel and his mother is benefiting from that awell =D under these circumstances my mother would do the same for me hahaha

@createsomethinggreat175 Жыл бұрын

Jeff you're the man. I remember I met you before I started ever really training. Now I've been training seriously for 14 months. I've watched your content very often and I really appreciate your work. Very important and informative.

@rdowg Жыл бұрын

Can I ask, how good was your before/after, and what resources did you use for diet/workouts? Im 2 weeks into a 5 day split workout routine and 1 week into what's essentially a keto diet, it's starting to sound like Im on the right track but I appreciate any insights on how well it went for you I'll take any/all info youre willing to give, and thanks ahead of time!

@coreykellenberger 2 жыл бұрын

You are a king man. Got this diet dialed in to an exact science. Thanks for making this video, I found it very helpful!

@ccmcclinton6138 4 жыл бұрын

He’s like the nerd from high school that got swole asf after graduation 😂💪🏼

@carastone3473 4 жыл бұрын

Which makes him the perfect man in my book!

@massivemagoo 4 жыл бұрын

@@carastone3473 stfu dickhead

@OutSbrich 4 жыл бұрын

hugemagoo hilarious 😆

@gunther982 4 жыл бұрын

@@massivemagoo And you're like the popular meathead that peaked in high school and is now fat with no prospects in life

@rh6108 4 жыл бұрын

@@massivemagoo guess who just labelled themselves as a douche bag incel lolol

@CommandereON 2 жыл бұрын

That’s really awesome and sweet of his mom to understand macros and prep for him. My mom made fun of my pursuit for a disciplined diet instead. 😐😂

@gregnixon1296 2 жыл бұрын

Sabotage from friends and family is very real.

@Phifey 2 жыл бұрын

The same way my dad tells me diet isnt something you should focus on and that 2 eggs a day is practically enough protein to build muscle ...

@lovejesus7775 Жыл бұрын

@@Phifey all that will do is give you potent egg farts.

@user-en5vj6vr2u Жыл бұрын

My mom says it doesn’t matter how much fats you eat and instead it only matters whether they are healthy fats or not 😑😑

@DoomWar1 Жыл бұрын

@@user-en5vj6vr2u You need good fats for fuel. That's why mct oil, or pure cold pressed coconut oil or palm oil, is a very good fat to ingest daily, especially pre-workout.

@RahneShine999 3 ай бұрын

Thank you for being clear and keeping things simple. I like the way you break things down for better comprehension.

@patrickdunham5534 Жыл бұрын

As a 61 year old male, I wish I could find this detailed and science based program for someone my age. After lifting on and off for 45 years, I know a program will be much different for a person my age.

@maryssa8593 3 жыл бұрын

Watching Jeff has made me much more conscious of what I eat when and how I train. I used to train fasted and am trying to learn to eat a pre work out snack. I love playing around with my food, macros and nerding out. Jeff gives me all the good stuff!

@fallenlean 2 жыл бұрын

@The Algorithm less energy for your workout

@danieljgo 2 жыл бұрын

Same here! Great content and info Jeff is giving his audience!!

@spoilerman8975 2 жыл бұрын

Great response. I'm happy for you. Enjoy it all it's so much fun and a great way of life.

@julioochoa3448 2 жыл бұрын

Actually working out fasted is the best thing I ever did in my life. I eat only once a day and I know for me it's a way far superior to eating 6 times a day. Being prison I learned working out is 90% important and diet being 10%. Guys in prison have bodies that would blow this KZfaqr out the water. Bodybuilding so-called “nutrition” is a multi-billion dollar industry. And this KZfaqr failed to mention the importance of water intake. I drink a gallon of water prior to going to the gym to hydrate my muscles and consume another gallon during my workouts

@jonasweissinger8635 2 жыл бұрын

I just cant gain weight no matter what i try..

@albertognimalf 3 жыл бұрын

Meal 1 3:34 Meal 2 5:40 Meal 3 10:15 Meal 4 11:39 Meal 5 15:00

@ArshdeepSandhuMIT 3 жыл бұрын

Thanks bud!

@alexraw8512 3 жыл бұрын

Thanks daddy

@patsyjongski5766 3 жыл бұрын

You forgot the meal that he was cooking at @14:11, which was his three point shot 🔥😅

@petrachavez6510 3 жыл бұрын

@@alexraw8512 ayoo??🤨

@Bundy6Hunna 3 жыл бұрын

Thank god

@timm3735 Жыл бұрын

Love Jeff's stuff but it's worth noting that most people can't work out late morning. I think it's an ideal time, but for example with my 8-430 job I have yo choose between working out at 530 (hard to have a pre-workout meal) or after 730 when kids are in bed. 730 makes it tough to have the energy, can't really use caffeine and even the workout alone can make it hard to sleep after. I think Jeff's schedule is optimal just not sure how possible it is for most people.

@finalbossfit 7 ай бұрын

Go for 7:30. Make sure all your food is eaten before, and don't worry about post workout meal (the protein you need is already in you and waiting) and sadly, skip the stimulants. You don't need them, you only think you do. Get to the gym and do a good warm-up; get your blood pumping and get it done. You will sleep great afterward too 💪🏼 If you really need the protein after your training, cut training at 830, have a shake with pro powder and water, it will digest quick and your bedtime of 1030 shouldn't be disrupted 🤙🏻

@JorgeRamirez-ml1xu 22 күн бұрын

@@finalbossfituseful tip, thank you!

@witchytheodora 2 жыл бұрын

Made the chili tonight!! It took like 3 hours lol but totally worth it :) Thanks for sharing the recipe!

@GinoBrouwers 4 жыл бұрын

I love this formate bro! Shows not only WHAT you eat, but also WHY & potential reasons to do so as well 👌

@Shanngella 4 жыл бұрын

Agreed

@ashleygabriellea 4 жыл бұрын

Yup, the why and the science support is so great!

@peterrandall6761 4 жыл бұрын

Jeff: you have nothing to lose by eating more protein My bank account: empty*

@Repsforjesus67 4 жыл бұрын

peter randall eh you can up your protein with the cheapest source of protein out there: protein powder.

@shin-jo2801 4 жыл бұрын

@Boogaloo When I have the same issue with you LOL 😂 Protein kinda expensive here, but lucky i got tempeh for some of my protein sources, it's like 50-60 cents for about 500 grams here

@allanosmar3059 4 жыл бұрын

@Boogaloo When Bro check out myprotein, they always have insane sales and the quality is still really good! Before I bought a 5.5lb bag of whey plus 2.5lb of creatine for like $45, completely worth it imo

@aangcrdbl 4 жыл бұрын

CY aren’t lentils or eggs the cheapest?

@netaguterbaum538 4 жыл бұрын

@@aangcrdbl Nah, if you find a good protein powder deal its usually cheaper

@trellwiggins2539 2 жыл бұрын

Interesting diet plan 👍 it'd amazing how timing and science can help build a body that everyone likes depending on your goal

@user-ul7ho9nu6f 4 ай бұрын

Great video man….the details and camera work was amazing

@aseoprocky4255 4 жыл бұрын

The two Jeff’s, Cavalier and Nippard. The pillars holding up the fitness industry

@johnnyfuckface8384 4 жыл бұрын

Johnny hate to say it because I used to be a cavalier fanboy too but Omar is just better

@andremachado3534 4 жыл бұрын

And Jeff Either, my personal favorite, a more get to the point guy.

@posty7745 4 жыл бұрын

@@johnnyfuckface8384 i used to like omar but he just makes pointless videos now. not really science based like nippard or cavalier

@johnnyfuckface8384 4 жыл бұрын

Posty I used to like cavalier but it seems like a lot of his programs are a mile wide and an inch deep

@theoriginalbreadcrumb 4 жыл бұрын

Show me 1 person Jeff K has made properly big and strong.

@H0lliZz 4 жыл бұрын

Meal: *Exists* Jeff: *Pours shredded cheese on it*

@amineaziz7401 4 жыл бұрын

HAHAHHAAHAHAHA

@holo6883 4 жыл бұрын

Gotta get summa dat saturated fat

@azzgreaves8818 4 жыл бұрын

Extra protein too

@ellyvatedaf 4 жыл бұрын

Other Jeff: Pours whipped cream

@PGproductionsHD 4 жыл бұрын

Just like the other Jeff with whipping cream

@andreass.a4403 Жыл бұрын

This is what real bulking means a clean bulk pure muscles Pure weight gainning thank you for the video 🙏

@geno5169 Жыл бұрын

I really appreciate you showing what you eat in a day. How many eggs did you put in your breakfast and what did you use in your smoothie? I usually eat maybe two maybe sometimes three meals a day and I would love to get lean and poke. I’m not 180 right now. I have some stubborn file in my belly from being 200 pounds one couple years ago can get rid of it so I had to lift weights.

@Bigfoot_With_Internet_Access 4 жыл бұрын

Hmm strange, I just eat like deer and squirrels and stuff out here in the woods

@jeanpaulgartier3404 4 жыл бұрын

You should be bulking like crazy to get thu the cold season

@ApostleThe344 4 жыл бұрын

Dude get off my wifi im the dude in the tent next to ya

@Postc0ital_mal0ne 4 жыл бұрын

@@ApostleThe344 give him that Beef jerky!

@mr.jameson218 4 жыл бұрын

Just Some Bigfoot With Internet Access How are you everywhere? You raided the cinnamontoastken comment section pretty hard, so I escaped here. Yet I've been found.

@David-bb5ho 4 жыл бұрын

Most underrated comment.

@hirwaadolphe2486 4 жыл бұрын

Jeff: nothing to loose from eating too much protein Me: Moneyyyy

@Chavez58677 4 жыл бұрын

hirwa adolphe eggs and chicken is an inexpensive way of getting enough protein

@abdullahibrahimhassan7301 4 жыл бұрын

@@Chavez58677 say that to a broke high school student with mostly vegeterian parents 😣😣

@Repsforjesus67 4 жыл бұрын

Just buy whey protein, cheapest source out there. Myprotein has great prices.

@jinmushui1soul 4 жыл бұрын

The opposite side of nothing to lose is nothing to gain. The literature I've looked at isn't enough to convince me of a clear advantage. For example, the article that Jeff mentioned actually included a change in the training program. It was a follow up to their previous study that found no significant differences in body composition when the subjects were asked to maintain their current training programs. I wouldn't stress about gains left on the table, because I don't think there's enough evidence to say either way. On a scientific note, I would be more convinced if the treatments were conducted within subjects to account for individual variability.

@Repsforjesus67 4 жыл бұрын

jinmushui1soul That study is not the only argument. Jeff mentioned multiple that made a lot of sense

@FictionWeLiveIn Жыл бұрын

I knew Jeff was Canadian but I didn't expect to see him living in my city.

@syberspy9 3 ай бұрын

Right!

@nikitamorare4972 5 ай бұрын

4 years later, still as good as it was when I first watched it. Thanks Jeff🎉

@Heradventuresinwonderfulland 3 жыл бұрын

Is your Mom in any of your videos because she sounds so supportive and adorable? “With Macros” what a Mom! 😂

@ilhamjaa5059 3 жыл бұрын

He made a video with his mom about "genetic". You wont be surprise why his mom wrote that macros down.

@nathanhernandez7173 2 жыл бұрын

@@ilhamjaa5059 she’s more jacked than me 💀

@DJBioMusic 3 жыл бұрын

Love the scientific explanations for these simple recommendations, makes it so much easier to follow and understand

@alicedanas7307 Жыл бұрын

Awesome video! How long does one lean bulk for? I want to start this process of tracking macronutrients under these specifications but I am not sure for how long!

@raivonshuler7239 Жыл бұрын

Building muscle takes time, if you are just starting working out and your nutrition is optimized for you then you will gain muscle and make progress quicker than that of someone who has been working out for a while. I would probably bulk for 4-6 months and then do a cut to get rid of any fat while maintaining the muscle you achieved from bulking.

@stephaniecoolman18 Жыл бұрын

Best part is telling us your mom made the chili and give us the link to the recipe. Pretty simple and healthy. It is hard trying to figure out what to eat. not many options besides chicken rice and ground beef or turkey in my house. I will have to try some of these.

@bootyannihilator4931 11 ай бұрын

those are some good choices though

@geecee1990 3 жыл бұрын

Thanks for pointing out that higher protein intake is ok on the kidneys and liver. At 52 years old and training 5-6 days a week I have worried about over-working my organs with high protein intake.

@markokesic5437 2 жыл бұрын

Probably ok, try it for couple of months and then go to a regular checkup (blood/urine test)

@Tazandd 4 жыл бұрын

Sorry chief, I'm not eatting at the gym. The amount of people I see take shits at the gym and not wash their hands is a no for me dawg.

@musclewarlord 4 жыл бұрын

Rubbarz lol

@TDace25 4 жыл бұрын

💀💀💀

@koreaface 4 жыл бұрын

Then wash your hands

@bottle1211 4 жыл бұрын

But why u watching them shit?

@serge3040 4 жыл бұрын

*my nigga Bottle 12 be asking the real questions over here*

@erickillian313 4 ай бұрын

Props to Jeff's mom! That's legit love right there.

@chico807 2 жыл бұрын

You can actually see that this guy is natural. Respect.

@MrShroomed 4 жыл бұрын

It's nuts how easy it looks to eat right when your life is literally about being fit.

@mrlaforgephysics 4 жыл бұрын

Yup. I stopped the video right there. As a parent, I've cooked more meals by that time than jeff does all day.

@Katakuri213 4 жыл бұрын

Just adjust it to YOUR schedule. Doesn’t have to be like his specifically. You’ ll still see results. I work 10hrs a day and still manage. Just plan accordingly.

@itsledo26_ 4 жыл бұрын

Yea same here, 3 breaks in my 8 hour shift that last 10 minutes and I squeeze 3 of my meals in each break!

@spodergibbs5088 4 жыл бұрын

It’s strange people think it’s hard core. Try being a parent of 2 working 12hr shifts AND bodybuilding. That’s hard core. Eating breakfast at 10am! haha, I’m at work for 3hrs already.

@itsledo26_ 4 жыл бұрын

It’s only hard if you make it hard for sure! Definitely worth the extra time spent on meal prep!

@buzzi2k 4 жыл бұрын

The Wire - classic, masterpiece of a series. Stick with it, it's structured more like a novel than a regular TV show

@nirajshuklaNL 4 жыл бұрын

This

@MonkeyKong38 4 жыл бұрын

with Oz of course

@livedeliciously 4 жыл бұрын

I'm GLAD to see The Wire being recommended. One of the best shows of all time.

@kwayzaar03 4 жыл бұрын

Came here to say this, solid suggestion

@turalsafaraliyev5447 2 жыл бұрын

🔥HOW TO LOSE FAT WITHOUT LOSING MUSCLE IN 2021!!!DONT MISS!!kzfaq.info/get/bejne/pNGFYL2hm7qbY5s.html🔥🔥

@blakemccracken889 2 жыл бұрын

How has no one mentioned you draining those 3's back to back to back? Go bro. Great content.

@LatestCreatureFeature 5 ай бұрын

Thank you so much. I just started figuring all this stuff out and this helps so much

@carissemak2220 3 жыл бұрын

Your mom is legit AMAZING with cooking and then labeling with the macros! WOW!! 😍😍

@servantedvin4085 4 жыл бұрын

Walking through your meal plan throughout the day is a good display to beginner bulkers like myself on how we should be eating. Thanks for the vid 😉

@SAMZIRRA Жыл бұрын

Jeff, thank you, for all your super helpful, well thought out tips.❤

@ericharrigan4156 2 жыл бұрын

Love the videos man. Recently I’ve gotten into lifting weights for the first time in my life and your videos are an incredible resource for me. Also hard agree on the cottage cheese, that stuff is so good.

@britneymondragon4855 4 жыл бұрын

"What you're going to do is eat some Fuzzy Peaches" Me- Say no more, Fam 🤚🏽

@dantetimpano2812 4 жыл бұрын

facts LOL

@samarztk 4 жыл бұрын

I love eating candy on the treadmill

@domblaze 4 жыл бұрын

Welp, KZfaq randomly hit you in my recommended and now I’m hooked. Can’t help but appreciate a channel that focuses more on facts and science.

@adrianaruiz-unger5993 2 жыл бұрын

For the “pre workout meal”.. would you recommend eating following the same guidelines if you workout early in the morning. Within an hour of waking up?

@ReginaldArthurWolfe Жыл бұрын

I like how you told us what specifically in each each meal. Sic.

@nurita4 4 жыл бұрын

Am I the only one that thought that “huge meal” of chili was small? Lol

@thenew4559 4 жыл бұрын

Yeah, it didn't seem much bigger in actual volume than the other meals. Maybe in calories it was larger, but not really in volume.

@AndresNavaHurtado 4 жыл бұрын

You're not 5"5 most likely

@otallono 4 жыл бұрын

It depends how much you like chili

@socksfelloff 4 жыл бұрын

@@AndresNavaHurtado Yeah, the dude is bulking on 2800 calories so it doesn't take much to constitute a big meal for him

@GroovesAndLands 4 жыл бұрын

@@AndresNavaHurtado Is he that tall??

@kgo3382 2 жыл бұрын

Very informative! Love how you talked about consuming multiple protein post workout, and cottage cheese at night. I'm a mesomorph tryna recomp too..slowly but surely lol

@prathamstechnical8505 4 ай бұрын

This guy is living his life to the fullest , healthy lifestyle , nices and big house , healthy environment , fresh air , what else do human want

@JMSTipsAndTricks 10 ай бұрын

Great advice, thanks for the specific meal examples.

@i.j.f.2200 4 жыл бұрын

I would love to be able to go on coffee walks til 10:15 am lol

@dard4642 4 жыл бұрын

My mom to young me: "If you have three cookies and you give your friend one cookie how many cookies do you have left?" Jeff's mom to young Jeff: "If you have one and a half servings of whole wheat pasta on your plate and you eat 75% of it, how many calories do you have left on your plate?"

@rahiwahaile3604 4 жыл бұрын

😂😂

@randzul 4 жыл бұрын

😂

@matte4998 Жыл бұрын

GREAT video. Thank you. I just started my body re-comp phase; I take a pre-workout but do you recommend taking creatine during the re-comp phase also?

@olanderlvstad3464 2 жыл бұрын

hey. i really love your training guides, but there is one question i have about the macro track. i dont know how much fat i should eat, or how much carb i should eat. Is it a certain calculator to generate exactly how much you need to eat of nutritions?

@mufeez666 4 жыл бұрын

The secret of his success is his mom, such a lucky dude

@JerkStoreAssistManag 3 жыл бұрын

You are so fortunate! Glad you have the love of your mother and partner in your life.

@jerrypomroy2375 3 ай бұрын

I really enjoyed this format, Jeff. A bit more informal, personal & a bit relaxed. Shows you as a person. Edit: The above still holds true but I just noticed that this was from 4yrs ago & I was thinking it was a recent post and saying, hmm way to go on changing up the format a bit because I remembered you saying you were going to be doing more vlog style vids a little while back.

@chriswoodsviolin5421 3 ай бұрын

His smile when talking about his mom is wonderful

@Metalmongoloid 3 жыл бұрын

Man this is great but it starts getting real difficult to schedule all this stuff when you work 12 hour swing shifts.

@erictorres5849 3 жыл бұрын

Same here man!

@Stefanadrian92 3 жыл бұрын

Motivation guys,if you are really motovated,you got this!

@vince5127 3 жыл бұрын

I always cook my meals in a bulk and bring it with me to work. I don’t think you need to eat this many times a day you should be fine with eating larger meals but less portions. I take my lunch with me and some snacks. Works great for me.

@K.Stroh_ 2 жыл бұрын

Meal prep once a week. We’re all busy.

@tomisaacson2762 2 жыл бұрын

I find meal replacement drinks very useful. Prevents me from getting fast food but I still hit my macro goals.

@mikewoodingsfitness 4 жыл бұрын

My 2 biggest takeaways... Jeff’s mom deserves an MVP award And Jeff is a bucket 🏀

@davidmills7046 7 ай бұрын

300g of carbs is insane. Not in like you shouldn't do it but in that I didn't realize that was possible. It certainly makes getting in the 225-250g of protein easier for me. But to see you @165 and looking as big as you do and as lean as you do, I'll give it a go. Thanks for the upload even if it's 4 years later.

@mario8833 Жыл бұрын

Your momma is the real hero here making sure to preserve those gains💪🏻❤️

@larrykramer2761 4 жыл бұрын

*Has giant tv in background Jeff: I'm going to watch Breaking Bad on this tiny laptop screen...

@hajmola7605 4 жыл бұрын

These Jeffs are really good! Let's take a moment to thank them...

@jpjorquiera2220 Жыл бұрын

Hey Jeff, You have gained a new subscriber, I am from Chile living in KTown, what a surprise! I have already lost 16 kilos in a year and thanks to this video I will go for more. thanks for the tips. PS:Definitely Breaking bad is the best series of all time

@Brayden329 3 жыл бұрын

Hey Jeff. Thanks for sharing! It's refreshing to see that you aren't starving yourself and your food actually looks appealing. I'm trying to eat better while still being realistic and sustainable. I'm curious how many eggs you ate and I'm surprised/relieved that you weren't scared of a little ketchup/sugar. Also noticing you don't drink/show any other drinks i.e. milk, orange juice etc. EDIT: sugar free energy drink with the pre-workout sandwich ;)

@wilson47cody 3 жыл бұрын

If you like Breaking Bad, I would highly recommend Ozark on Netflix.

@mrspoon1503 3 жыл бұрын

Will not the right comment section but that's a great show I watched both

@PaintingwithEnrique 3 жыл бұрын

I would recommend good doctor

@pranitadhangle200 3 жыл бұрын

Ozark is just breaking bad of this generation but not on that BB level still a very good show to watch

@oliverharper6722 3 жыл бұрын

Why have I just seen this while watching breaking bad while watching this video on how to get jacked

@Joe-ol4ds 3 жыл бұрын

@@mrspoon1503 if u watch the whole video he starts talking about breaking bad at the end

@2178531 2 жыл бұрын

For fruit source and starchy carb source I usually boil apple and oats together and put it in fridges over night. Thanks jeff for this knowledge

@kennywright88 Жыл бұрын

Dude i admire your grind! 🫡

@thesnapster9009 4 жыл бұрын

anyone else think he was talking about height when he said "I'm playing in a little mens league"

@boardlife27 4 жыл бұрын

wait he wasnt??

@TomTomTom87 4 жыл бұрын

he's talking about pecker size

@trampflips101 4 жыл бұрын

@Lakers fan he might have it easier for bulking but he has it harder for cutting, so little foood...

@BuisnessNinja 4 жыл бұрын

"i'm in a little mens league" dont be so hard on yourself bro

@bert5492 4 жыл бұрын

Agreed. He shouldn't sell himself so short.

@nordette 4 жыл бұрын

@@bert5492 hahaha I see what you did there...

@Sk-zw7bb 3 ай бұрын

That’s a great Mom! Kudos to her!

@iloveyouu2011 Жыл бұрын

I was already planning on subscribing, but as soon as you said your favorite show is BB, hit subscribe immediately

@Jkill15 3 жыл бұрын

Great videos. I’ve watched many videos and the dudes are obviously juicing and don’t even explain the science behind nutrition. Keep doing what you’re doing man you’ve helped me with tips I’ve cut down 25 pounds and went up on my lifts. Currently here because I’m going to lean bulk.