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.cheese3 жыл бұрын
Well said 👏
@jasmina_ollee3 жыл бұрын
So true 💪🏼💪🏼
@bennybenny73823 жыл бұрын
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
@Moose924113 жыл бұрын
@@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
@bennybenny73823 жыл бұрын
@@Moose92411 Yes it's so true, and also be aware your subconscious will try default you back into your old routines. change is hard
@JoshuaOtusanya3 жыл бұрын
Can we just take a moment to appreciate how much time it must’ve took to put this together? Super high quality content !!
@zfost30002 жыл бұрын
I knew this because I followed Josh Otusanya
@isak2422 жыл бұрын
I knew this because i followed josh otusanya
@ardy58462 жыл бұрын
I knew this because I followed Josh Otusanya. Nyaahahaha
@Shinkajo2 жыл бұрын
I won't do that
@kalamuddin42532 жыл бұрын
Get to the point man it's too long
@Mayank80503 жыл бұрын
I can't believe information like this is for free. Thank you Jeff, you're really an asset to the fitness community.
@JDCIncAccount2 жыл бұрын
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 Жыл бұрын
Yes yes yes
@Luebbe90 Жыл бұрын
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.
@wildcard28849 ай бұрын
It’s not free, dumb duck.
@AnjuliMack3 жыл бұрын
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!
@pearlescent15573 жыл бұрын
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."
@AnjuliMack3 жыл бұрын
@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.
@MindsetMattersYT3 жыл бұрын
I agree!
@brazenbull6362 жыл бұрын
Don't even call it a diet. It's just "how you eat"...
@AnjuliMack2 жыл бұрын
@@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.
@waldenlight40053 жыл бұрын
Jeff lookin like my dad getting ready to lecture me when I sneak back into the house at 2 am
@CorvoFG3 жыл бұрын
It’s when you hear the click of the light switch that the cold terror takes you.
@IronSharpensIron1273 жыл бұрын
🤣
@Jahi_1443 жыл бұрын
“Weren’t you supposed to be eating 2500 calories? Its 3200 right now young man! You’re grounded mister.”
@Jimsoffroad3 жыл бұрын
“I’m not mad, I’m just disappointed”😔
@saubriz3 жыл бұрын
Did not realize that many teens (I hope!) were feeding off Jeff’s information, good for you.
@xroyalblood54723 жыл бұрын
This is really high quality content, must have took a long time to put this video together
@tonydavila26063 жыл бұрын
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
@carlosnieto2263 жыл бұрын
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
@chantiera58103 жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
@@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 Жыл бұрын
@@Whatevertheheck How‘s the breaks going?
@jadendobbs Жыл бұрын
@@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.
@skimaskd4 ай бұрын
how long did it take u to lose weight?
@joerogers92713 жыл бұрын
This is incredibly relevant to me rn thanks big daddy nippard
@cohnankotarski3 жыл бұрын
Same! I was just searching on it
@Baeur3 жыл бұрын
Same. I've been killing myself since nov
@Kai_Ning3 жыл бұрын
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...
@SouthernConnecticutAirsoft3 жыл бұрын
BIG DADDY RIPPARD
@noahnoland3 жыл бұрын
same haha
@lucianoferraz72522 жыл бұрын
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 🙏
@lucianoferraz72522 жыл бұрын
@Charly Nice thought, bro. I'm experimenting now doing low, medium and high carb days to see how my body reacts (even on bulking)
@stefanslater83423 жыл бұрын
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!
@annah76483 жыл бұрын
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
@brittanys59693 жыл бұрын
@@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.
@lifewalkerusa1362 жыл бұрын
Im just trying to figure out if i can drink this milkshake or not
@maffeoragosta4 ай бұрын
Just count in your macros. Did you lose body fat btw?
@legacy98673 ай бұрын
😂😂😂
@prajwal_747Ай бұрын
Samee.. it's a weekend n I've been on the verge of ordering a pizza😂
@harleneepalencia6693 жыл бұрын
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.
@LAGman913 жыл бұрын
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.
@JonathanSchoreels913 жыл бұрын
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.
@BMGipe453 жыл бұрын
@@LAGman91 Eating at maintenance means just that, eating at maintenance. Your last sentence pretty much answers your first two questions.
@LAGman913 жыл бұрын
@@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.
@BMGipe453 жыл бұрын
@@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.
@Mark-nh7zg3 жыл бұрын
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.
@abdelrahmankaram42973 жыл бұрын
I'm with you in that point
@juskeepblendin11413 жыл бұрын
Same!
@totally_a_spy3 жыл бұрын
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
@bobmcbobg16963 жыл бұрын
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.
@fotisnikolaidis23133 жыл бұрын
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.
@tviperjester39783 жыл бұрын
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!
@sk1p1013 жыл бұрын
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?
@tviperjester39783 жыл бұрын
@@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!
@parmeetsandhu72213 жыл бұрын
Hey man could I do 2week deficit 1 week maintain instead of 4, 2?
@tviperjester39783 жыл бұрын
@@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.6783 жыл бұрын
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
@jasonvoorhees8952 жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
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
@StephanieButtermore3 жыл бұрын
13:50 smh 😂😂😂
@hhfbko3 жыл бұрын
Yep
@HereForTheComments3 жыл бұрын
Has anyone ever told you that you and Jeff are the real life Kuki Sanban & Wally Beetles?
@rooost98563 жыл бұрын
@Nasty curlean opened my eyes on both jeff gayvaliere and gshred
@cereofficial9093 жыл бұрын
@@rooost9856 why insulting gay people like that mate?
@rooost98563 жыл бұрын
@@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
@PattyLifts3 жыл бұрын
Appreciate you Coach! Def helped me achieve levels I thought I would never reach! :) P.S. That ENDING LOL
@hhfbko3 жыл бұрын
Yup
@abhishekchaudhry803 жыл бұрын
Wait he is coach too?
@cereofficial9093 жыл бұрын
@@abhishekchaudhry80 yup
@ixmaxwardxi19773 жыл бұрын
Not everyone’s Greg dude. Just follow both the Jeffs on KZfaq 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_r3 жыл бұрын
You're looking absolutely shredded here man! Good luck on your cut this season 👍
@plugingames69892 жыл бұрын
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.
@ashleyhaley63222 жыл бұрын
Yup! Very true!
@davothegreat99902 жыл бұрын
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 Жыл бұрын
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.
@Slidingsubtly7 ай бұрын
So you have the eat everything cheat day approach? Not just the eat at “maintenance” approach?
@MaskedCrusadr3 жыл бұрын
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!
@user-ij9uk8tn8i Жыл бұрын
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!!
@sarabennett62959 ай бұрын
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
@magdelaineomoore886021 күн бұрын
right?? Great point! I've been implementing a gym routine around my cycle where heavy lifting starts right after period ends, and more cardio and pilates-type workouts during period, but I hadn't even considered how diet affects the body during a menstrual cycle.. Awesome point and I agree completely - it would be great to know how it all fits together!
@jludwig53742 жыл бұрын
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 Жыл бұрын
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!
@nassimessayli88458 ай бұрын
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) 😅
@butterpecanrican_2 жыл бұрын
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.
@MaritaKvam3 жыл бұрын
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! 👏
@Zeralop3 жыл бұрын
You have a nice face to look at
@SomeKidFromBritain3 жыл бұрын
Can you do a science based video on Heart/cardiovascular health, heart strength and endurance?
@BarbellSanctuary3 жыл бұрын
I really like Nick Bare Fitness for that.
@jesserichard92653 жыл бұрын
This is exactly what I needed in my life this week after six months of a deficit and a plateau.
@cohnankotarski3 жыл бұрын
Same!! Jeff coming in clutch
@jacksparrowx11963 жыл бұрын
same here, after 7 months and 110lb loss. its time for maintenance week or two 😅
@raunak92573 жыл бұрын
@@jacksparrowx1196 hey man ive been in a plateau for 2 months, should i have a maintenance week too
@jacksparrowx11963 жыл бұрын
@@raunak9257 hi, if you are sure that you track kcal correctly and not over eating do it.
@jacksparrowx11963 жыл бұрын
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
@riveralvarez75173 жыл бұрын
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!!
@juskeepblendin11413 жыл бұрын
Absolutely agree
@user-zk4dv2nx8k3 жыл бұрын
these Dietarize comments are pretty suspicious
@bigc1813 жыл бұрын
@@user-zk4dv2nx8k 100% just lip service from people who work for the company.
@user-zk4dv2nx8k3 жыл бұрын
@@bigc181 a smart and new approch , ngl
@JD830003 жыл бұрын
Agree but I feel like shit when I eat junk food.
@WhatIveLearned2 жыл бұрын
Came across this cause I'm experimenting with eating every other day (36:4? IF) Really interesting. Great breakdown.
@darthhelmet85322 жыл бұрын
Cool seeing you here, I love your channel!
@condoriris62862 жыл бұрын
I can't believe that you recommended this channel, this guy is promoting junk food and high carb diet all the time.
@carastone34732 жыл бұрын
@@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.
@condoriris62862 жыл бұрын
@@carastone3473 kzfaq.info Watch and learn
@gtcam7232 жыл бұрын
@@condoriris6286 so you’re recommending a chiropractor that doesn’t cite research... riiggghhhhttttt
@slight_inconvenience3 жыл бұрын
Jeff your huge calf is staring at me and making me insecure :(
@Calebanton3 жыл бұрын
Short guy calves are crazy
@mattrobinson1953 жыл бұрын
Listen to his voice... that will make you feel morr secure.
@ChriSX133 жыл бұрын
omar isuf would like to have a word
@jacobstevens70463 жыл бұрын
I like how you say calf singular.
@roadtoempowerment33163 жыл бұрын
Why would someone obviously not natty make you insecure
@gorramreapers3 жыл бұрын
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 😂
@QuiescentCookie3 жыл бұрын
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.
@CallOfDutyLoser3 жыл бұрын
There's no such things as identical triplets either so being pedantic here doesn't really work
@QuiescentCookie3 жыл бұрын
@@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.
@CallOfDutyLoser3 жыл бұрын
@@QuiescentCookie interesting, genuinely didn't know that was a thing
@QuiescentCookie3 жыл бұрын
@@CallOfDutyLoser ahh it's grand, you're also right I was being awfully pedantic about realistically what's a rare occurrence.
@markkelderman24393 жыл бұрын
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!!
@karlbodmer43683 жыл бұрын
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.
@india18463 жыл бұрын
your life really will be short if youre eating raw chicken lmao
@Astranoire3 жыл бұрын
Please don't eat raw chicken breast 🙏
@markkelderman24393 жыл бұрын
@AR Ibrahim Thanks for the advice
@markkelderman24393 жыл бұрын
@@india1846 Yeah, true haha
@olympic-gradelurker3 жыл бұрын
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-hc5bz3 жыл бұрын
Same! I used to always time my diet breaks with the week I'm on my period
@lindap.59213 жыл бұрын
I thought this-- and you typed it out !!! Used to feel guilty, now I'm going to implement this structure for better results !
@neus83833 жыл бұрын
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 Жыл бұрын
@@lindap.5921 Using something considered a burden to your advantage! You’re amazing and so are the rest of you.
@blademontane3 жыл бұрын
I love being in a set of 3 identical twins 😂
@bruhj3 жыл бұрын
@@neildobbs7278 unless they start the experiment from birth and live in a closed system their entire lives, i dont think so
@What-he5pr3 жыл бұрын
You could work one 24 hour shift.
@makena_m81283 жыл бұрын
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.
@laurengirardin23903 жыл бұрын
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!!
@2010kgurl3 жыл бұрын
Dang you really put a ton of work into this video. Thank you!
@gauravsaha73143 жыл бұрын
I am from future and I can already see Coach GREG making a video on this.
@annatardlordofderps91813 жыл бұрын
"Calories in; calories out"- Gilbert Godfried impersonator can be heard in the distance
@baconfromhell6663 жыл бұрын
People from the future can see people making videos?
@Pubg-ho4ll3 жыл бұрын
kzfaq.info/get/bejne/rZd0e8aolse0faM.html
@khoahuynh29123 жыл бұрын
I didnt get the joke. Can you explain it for me? Thank you.
@BornIntoTheGrave3 жыл бұрын
And he did! 🤣
@michaelpacheco65923 жыл бұрын
Right on time with this. I’m feeling so depleted right now and contemplating a refeed 🤩
@SuperYogagirl3 жыл бұрын
Me too
@michaelpacheco65923 жыл бұрын
@@SuperYogagirl the struggle is real. My body hates me right now 🤣🤣
@BK-dr3px3 жыл бұрын
Honestly this is probably my favorite video that you've ever done. Really appreciate the time and effort you put into your content!
@Hugo_Verse3 жыл бұрын
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.
@eftiprwtopapadakis93103 жыл бұрын
i am so interested on this too...
@andersonmyhr82633 жыл бұрын
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_Verse3 жыл бұрын
@@andersonmyhr8263 yes sure but would it be beneficial for exemple to have a low cardio basic activity dayli
@andersonmyhr82633 жыл бұрын
@@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.
@Hellopleesh3 жыл бұрын
JEFF SEE THIS COMMENT ^
@kevinramirez83823 жыл бұрын
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!
@valhalla82273 жыл бұрын
Amen
@AbDirkie3 жыл бұрын
Same!
@eftiprwtopapadakis93103 жыл бұрын
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.
@fujzokretencina75363 жыл бұрын
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
@manerisports79373 жыл бұрын
@@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.
@miakusasuke123 Жыл бұрын
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.
@Gregorz Жыл бұрын
Throughout my life I've done continuous crash diets, even complete two week water-only fasts. I've struggled to keep weight off my whole life. Lately I've been making more healthy eating choices and I feel like I've finally gotten to a good, sustainable place. Research like this puts so much of my past experience into perspective - I was really crashing my metabolism, following by binge eating, which is the worst possible thing I could have done. Now instead of trying to hit a certain amount of weight loss "by my birthday" or some other ambitious metric, I'm just trying to change my weight slowly and permanently. Thank you for these evidence-based videos, they've been of huge value to me.
@CarelessFarter3 жыл бұрын
We NEED the same video but for weight gaining !
@HumanMechanism3 жыл бұрын
Juji just made it, man
@kuramen50953 жыл бұрын
@@HumanMechanism which one is it
@ditz3nfitness3 жыл бұрын
True!
@thespash73913 жыл бұрын
Just eat peanut butter sandwiches bro
@6pac.3 жыл бұрын
+1
@MrDriedanddone2 жыл бұрын
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.
@etatauri3 жыл бұрын
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!
@insomnolant6043Күн бұрын
>toxic masculinity You're not gonna make it.
@backpacker91313 жыл бұрын
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.
@aribashirkhalil39023 жыл бұрын
I'm just here looking for an excuse to eat a mcspicy burger 😆 on my cut
@Ryan_Johnson3 жыл бұрын
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_Gaming2 жыл бұрын
How'd it go? Let me know if you see this!
@Ryan_Johnson2 жыл бұрын
@@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….
@michael546373 ай бұрын
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!
@sevenstringsyndicate62504 ай бұрын
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
@Oyashio2023 жыл бұрын
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.
@latifoljic Жыл бұрын
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.
@DMRCapitalHill Жыл бұрын
Refeeds are an amazing tool
@thetsarofsalt24853 жыл бұрын
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!
@quebec09093 жыл бұрын
This needs be on television. Amazing presentation with editing and stuff. Very professional and intact.
@aliforeveryou3 жыл бұрын
Coach Greg is going to react to this harder than last time
@Juan-tm9rs3 жыл бұрын
He's honestly starting to get annoying tho...
@seanissomething3 жыл бұрын
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.
@soulreaper14613 жыл бұрын
@@seanissomething maybe you should all stop viewing his videos and mentioning him everywhere
@phillipgrunkin80503 жыл бұрын
Maybe you should all stop complaining about people you don’t watch 😳
@GalacticoBernabeu3 жыл бұрын
@@soulreaper1461 I heard about him the first time through KZfaq comments, so every time someone mentions him he gets free exposure. Exactly what he wants
@lououellet89643 жыл бұрын
*screaming voice saying buy my freaking cookbook heard in the distance* All the greg fans know he’s 100% making a vid about this
@ArcangelGamingEntertainment Жыл бұрын
After working out and eating well for almost 12 months, as great as all the physical stuff is. I've learnt that you absolutely must take your mental health into account and not be too harsh on yourself. Unless it's your job or for competition, allow yourself to make mistakes when dieting and plan for times where you can eat more of the foods you want to, not the foods you have to.
@amandab48062 жыл бұрын
jeff always answers the questions in my head throughout the video. everything he does is perfectly laid out
@HendersonHinchfinch3 жыл бұрын
How the hell is Jimmy Fallon still hosting a show. He is the epitome of awkward
@chasepotter23763 жыл бұрын
He’s easily the best late show host there is right now. The least political one for sure which is nice.
@Hugo_Verse3 жыл бұрын
I can feel we are going to get some video from our favorite doctor.
@livingmyjameslifeRN3 жыл бұрын
Haha was thinking the same
@bunny2chandu3 жыл бұрын
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?
@sweetcheex3 жыл бұрын
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).
@MtheBarbarian3 жыл бұрын
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 .
@traviscue20992 жыл бұрын
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.
@divyansh65742 жыл бұрын
Yes, i even prefer some tasty protein rich food than junk
@lKingRichardl3 жыл бұрын
Yay! Coach Greg has another video to make a video about 😂
@justhair173 жыл бұрын
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.
@perman073 жыл бұрын
While that might be true, that still doesn't account for the lower metabolic rate they ended up with.
@gibcoprobe663 жыл бұрын
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.
@FerintoshFarmsPhotography Жыл бұрын
When I first started I crash dieted like a silly person, not knowing what I was doing so my progress stalled out(made me tired, irritable, felt weaker) so I took 2 months to restabilize, now I'm loosing weight again without feeling like crap at a much smaller deficit.
@Daazle11 ай бұрын
Did you eat at maintenance for those two months or at a slight surplus?
@luisgcr3 жыл бұрын
Real masterclass. Much thanks, Jeff!
@guimcast13 жыл бұрын
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
@greene.apples2 ай бұрын
as a woman who has been on a weightloss journey i realized i’ve sort of unintentionally been following the on off on off long term diet schedule because of how my hormone cycle effects my appetite. i’ve had so much more success losing weight in the last 6 months and i think it’s because i finally stopped fighting my body’s natural rhythms with appetite and started working with them instead
@---David---2 жыл бұрын
Diet breaks can also help with breaking through a plateau when you're leaning down (cutting). A diet break increases your metabolic rate again after a period of dieting. This means that once you start dieting again after the diet break, your diet will be effective enough again to break through the plateau.
@jamesott93753 жыл бұрын
So basically it’s what you like best and can stick to the longest?
@livingmyjameslifeRN3 жыл бұрын
Thanks doc
@crazyaboutgains1573 жыл бұрын
always has been
@Drc123Trucks3 жыл бұрын
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
@mohammedalharbi49793 жыл бұрын
Please don't stop making videos ever we never have been exposed to such an enormous amount of information before I lost 32 kilos learning from you thank you very much all the love from saudi Arabia ❤❤
@KevinCease3 жыл бұрын
Thank you god for this video. This is exactly what I have been struggling with myself since I began.
@victorruiz38773 жыл бұрын
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!
@alexgrey25923 жыл бұрын
Just eat at a moderate surplus of about 300 - 400 calories (max) and youre good. Simple as that.
@MsCatalicious3 жыл бұрын
Use a clean bulk
@andyb96643 жыл бұрын
also... kiwi
@ireallyhatemakingupnamesfo17583 жыл бұрын
Is there any research about the inverse of this? Effects of Variable calorie Intake on a bulking cycle?
@ibraheembadat64183 жыл бұрын
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
@malepv3 жыл бұрын
I feel this video should come with a certificate at the end 👏🏼👏🏼👏🏼👏🏼
@JavierCespedes903 ай бұрын
6 days of strict diet and 1 day of eating however I want, including pizza, donuts, etc, has worked for me. Sometimes I go longer strict, a few weeks or even 1-2 months-but having a diet break definetly works long term if you do have the capacity and discipline to stay consistent with a diet.
@AnSturbin3 жыл бұрын
Sweet, I was doing diet breaks already due to my poor self control. Still seeing results, though!
@sv74953 жыл бұрын
Can already sense the «buy my friggin’ cookbook» and «calories in, calories out» from a mile away Love ya coach!
@nassimessayli88458 ай бұрын
Jeff … Hands Down is the GOAT of You Tube Science Based Fitness. Please take your crown 👑
@JavieB933 жыл бұрын
This video was GREAT! Honestly such a great video with great animations, charts, and visuals. Thank you for the effort and amazing information.
@satinderjit43 жыл бұрын
Greg: “Or you can eat from my FREAKING cookbook and never need a cheat meal again!”
@deniz2383 жыл бұрын
i literally read this in his voice
@justslevinlol3 жыл бұрын
There are no beers in that cookbook. I want to drink 2-3 beers a day and lose weight. But somehow it doesn't work even i'm counting the beer calories 200 each so 800 total and i only ate 1200 calories from food mostly protein
@jacobstevens70463 жыл бұрын
@@justslevinlol Thats because there's more to it. Your body views alcohol as poison. So whenever alcohol is in your body, it ceases to burn fat and focuses all energy on removing the alcohol from your system. One beer takes about an hour to process. So thats 3 hours a day your body isnt burning fat. Alcohol also negatively impacts testerone whoch is important for pretty much everything health related. Unfortunately, daily alcohol intake and healthy lifestyle dont really mix.
@justslevinlol3 жыл бұрын
@@jacobstevens7046 yea i can imagine, but people like greg doucette always yell only calorie deficit matters, calorie is a calorie no matter what
@guibox33 жыл бұрын
@@justslevinlol He doesn't realize that is only partially true. What you eat will determine what your body does with those calories and how efficient it is in storing or burning them. Hormones like insulin are a big part of it too. Also what you eat will determine how your hunger and satiety hormones react. People just think their body is some sort of scale of energy input and output instead of the complex organism it is.
@invitingdisorder74343 жыл бұрын
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!
@andytom913 жыл бұрын
i lost 13 pounds in the last 2 months and Jeff is why. Once I understood the science behind caloric deficits as well as increasing protein, carbs, and other beneficial foods and decreasing processed foods high in fat or sugar (if not completely ridding my diet of them altogether). Jeff made it easy for me to understand what I needed to do and helped provide the motivation to actually get it done. I wish he was my trainer but definitely couldn't afford that..anyways thank you Mr. Nippard!
@Jarvis25002 жыл бұрын
As someone who is in a plateau in the weight loss journey this was really helpful, thanks!
@JoeySuggs3 жыл бұрын
Another quality vid Jeff, appreciate it🤝
@yahavmor75913 жыл бұрын
hey man love your channel "Jeff Nippard " a lot , uploading an intresting content every video. well done!!!
@ihcelee Жыл бұрын
Appreciate you collecting this information and putting in such an easy to suggest format!
@CorvoFG3 жыл бұрын
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.
@UrNotThatGuyPal3 жыл бұрын
The science says The Rock is on an ASTROnomical level of HGH and Test lol...
@cyrilgcoombsiii3 жыл бұрын
exactly; great motivation but not a benchmark for my nutrition
@yassingurhan62043 жыл бұрын
There’s no doubt he’s juicing, but seeing the kind of genetics he has which showed at the age of 15 he’d still have crazy results. I feel like he started juicing since the fast and furious 5 role
@What-he5pr3 жыл бұрын
@@yassingurhan6204 he's been on his entire career. Remember he was a pro wrestler.
@Logiicz2024 Жыл бұрын
we love jeff, always find myself coming back your vids to refresh, as a coach myself im always learning from the best. ❤
@lgolem09l5 ай бұрын
Research scientist here, two studies is super thin evidence. Even if both had been done completely perfectly, random variance is real and can lead to diverging results. So never treat a handful of single studies as irrefutable evidence for anything.
@jeffchesterartist84393 жыл бұрын
Instead of watching this video I am just going to assume that you are giving me a direct order in it to eat a Big Mac meal and a pint of Hagen Daz tonight. To that I say: Sir, YES Sir!
@keenanposavatz32313 жыл бұрын
I was actually looking up this topic last night..... You have read my mind Jeff 😂
@Priapos932 жыл бұрын
Good to know that I can relax a little when I go on vacation later this month. It will be nicer just making sure I hit my protein macro and don't go overboard with alcohol and sweets.
@ahmadhamdan443 жыл бұрын
I wish people present research papers in other fields the same way Jeff does here! We should start calling you professor Jeff
@CaptnKillzU3 жыл бұрын
Perfect timing Jeff! Coming out of a 16 week, 25% continuous deficit and am feeling fatigued and down, despite losing 50 pounds. Was wondering where I should go next and it seems like I might take a slightly longer diet break at maintenance and then continue on using the 48 hour refresh plan. The video was super helpful man. Amazing content as usual!
@lukaskarlgerhard2 жыл бұрын
I hope all is still going well for you? congrats on the huge weight loss :)