How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

After 6 months of planning, researching, late nights writing, tweaking and perfecting, The Ultimate Guide To Body Recomposition is finally live! I’m really proud of the final product and I know you guys are gonna love reading it. Grab yours at 25% off for the next 7 days here: jeffnippard.com/ 🤜

“Sleep is the single most important-“ Me watching this at 3 am: Oh no-

I trust this man. I don’t know what it is. He gives off the energy of a buff, swole mouse

I watched this video almost a year ago and followed its to a t. I have lost 50 pounds and gained 20 pounds of muscle. This is from thanks giving last year. I am in the best shape of my like! I totally appreciate the time you put into this video! Thank you!

Rewatching this video 14 months into my fitness journey. Down 75-80 lbs. big increase in muscle. Age 33 5’7, 158 pounds, Shredded 8-10 percent body fat. Benching 1.5 my body weight and looking great. It’s a marathon not a sprint!

People always talk about skinny fat, why never chubby swole?

I love how when he says “recent science challenges this idea” he actually provides a study. Great video and fantastic content

Love your content! I lost 100 pounds in 2021, took a diet break and am back in a cut. I'm 5'5 and now weigh 183 pounds. Looking to get around 170 pounds. Let's get it 💪🏻

After 3 years, in 2022 your accurate content still rocks a lot! This should the base "reading" for any newbie or intermediate fitness/bodybuilding person. I lift for 15 years, with some breaks apart, and when I saw this video I knew had to dissect very well. Congratulations, you are the example of intelligence applied to bodybuilding. Please continue the fantastic work. You are great

He explains it like he’s planning a heist

When he said "the sub-optimised trainee"..I felt that

Never seen anyone put so much work into making videos for YouTube. It’s like a biology class.

This seems to be a very good channel. I'm all ears. I'm a physician with great interest in nutrition, training, health and self-improvement. Despite having been a full time professional for almost 20 years, learning things every day, I feel like a novice, eager to learn more.

Sometimes I play Jeff Nippard videos when doing my essays because his vocabulary helps me out lol

Him: Sleep Me: Watching this at 3 in the morning

Jeff, I ran into you yesterday. I’m currently serving as an Airman in the military and was looking to burn fat and get slightly bigger but not too bulky. Just strong enough for gymnastics and such things as calisthenics. I love your channel dude! 10/10 Straight to the point & with evidence with clear explanations. Love it.

Having just started going to the gym with real purpose, these videos have been a breath of fresh air compared to some of the other channels. Thank you!

Thanos is not on steroids! He is perfectly natural, as all things should be.

Key Points I found in this video: 1:09 It's possible to build muscle without a large caloric surplus and even without any surplus at all. 1:50 New lifters have the best chance for body recomposition because they are the most primed for building muscle that they'll ever be. Also, calories can be pulled from fat to fuel muscle building. 2:06 Overweight individuals can eat in a calorie deficit and still have enough energy stores to fuel the muscle-building process. 2:15 Detrained athletes that have built decent levels of muscle before get a recomposition effect due to muscle memory. 2:30 Thanos using the Infinity Stones is very similar to using anabolic hormones so this is awesome! 3:05 If you haven't been training very hard or seriously even though you've been in the gym for years you probably fall into this category. I have a client that did this for almost 2 years and she's made more progress with me in a couple of months than she ever did by herself so this is definitely true! 4:08 Recomposition probably won't happen much in advanced trainees who already have their training, diet, and supplementation fully optimized. 4:30 STEP #1: Training is the main driver for body recomposition no matter who you are. Also, OVER 9,000! Like this, if you understood that reference lol. 5:03 Focus on progressive overload and perform 10-20 sets per body part per week with appropriate intensities. 5:16 STEP #2: Decide on a primary goal! 5:27 If you're leaner 8-12% (male) or 18-22% (female) your primary goal should be focusing on building muscle mass. On the flip side, if you're not so lean, 15-20+% for men and 25-30% as a woman your primary goal should be fat loss. 5:49 STEP #3: Find maintenance calories and adjust based on your primary goals. Set up your maintenance calories and add 5-25% calorie surplus for muscle growth. If you're more predisposed to gaining body fat, err on the side of 5%, if you're always relatively lean you can be more aggressive on the higher side at a 25% calorie surplus. 6:10 If you're trying to lose fat, enter a slight deficit in the range of 10-20%. The more fat you're trying to lose, the bigger the deficit here. 6:23 STEP #4: Set up macros for your goals. Protein comes first. 1.2 grams per lb of lbm if you have a higher body fat %. 1.6 grams per lb of lbm if you're on the leaner side. 6:50 Jeff is jacked as fuck so he needs 1.5 grams per lb of lbm! 7:05 protein has a bunch of benefits that assist in body composition other than muscle growth. 7:20 fat intake should be set at no lower than 20% of your total calories. Carbs will fill out the rest of your macronutrients. 7:29 STEP #5: Optimize your plan and pay attention to the details! As you get more advanced, the little details do add up and absolutely matter! 7:47 SLEEP MORE! Also, those kiwi pillows are totally Jeff 😂 8:10 The better your sleep is the more fat you'll lose in comparison to lean body mass. This is insane and explains so much in our sleep-deprived society! Bottom line: sleep with kiwi pillows! 8:33 peri-workout nutrition matters. Your pre, intra, and post-workout nutrition and supplements will add some benefits as well. Focus on protein powder, creatine, and caffeine first. 9:55 Jeff plugs his book and he should because it's a fantastic resource. Edit: I'm finally back as I said I was! For those that were awaiting my return, I apologize for the long wait! Especially @I agree but I think that. I know you wrote those last 2 comments with the addresses on them perfectly! Hopefully, you've all been well and have had a happy holiday

Excellent info man. I feel like when I search online this very issue, most are thinking someone is at 10% or less body fat. I’m pushing 30% and want to cut fat (it’s all in my torso). I used to lift a lot but that was 7 years ago and I stepped in the gym for the first time today. This video is extremely encouraging as I’m very confident I can cut my body fat % while building muscle as well as definition since cutting fat will effectively make definition more noticeable. I’ll be checking out more of your videos. Thanks so much for a honest humble video. We need more of you out there