How To Set Your Diet Up After A Training Break (Nutrition Science Explained)

Exactly how to set up your nutrition to build muscle and lose fat as quickly as possible.

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Before setting up your nutrition when returning back to training, it’s important to first determine which change in physique best applies to you: 1) lost muscle and gained fat (anti-recomposition), 2) lost muscle and maintained fat (pure muscle loss), or 3) maintained muscle and gained fat (pure fat gain). For those who underwent anti-recomposition, the goal should be body recomposition, simultaneously gaining muscle and losing fat. To do this, first, set calories at about maintenance. For the macronutrients, set protein high (1.1-1.5 g/lb BW), fat low (≤20% total calories), and carbs high (fill in the rest of the calories). Lastly, emphasize peak variables, such as protein timing (e.g. pre- and post-workout protein, and pre-sleep protein), protein distribution (meals no further than 4 hours apart), along with creatine supplementation. For pure muscle loss, we’ll be setting up an aggressive short-term bulk, until muscle size is regained. In terms of the specific macronutrient targets, aim for the same protein and fat intakes as the anti-recomposition diet, but bump carbohydrates up much higher. Lastly, for pure fat gain, we’ll run a mini-cut, entering a 20-25% caloric deficit and aiming for about one percent body weight loss per week.

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SOURCES:

Scientific References:

Muscle Memory
https://www.researchgate.net/publication/45660034
https://www.ncbi.nlm.nih.gov/pubmed/29382913
https://www.ncbi.nlm.nih.gov/pubmed/1827108
https://www.ncbi.nlm.nih.gov/pubmed/30978433
https://www.ncbi.nlm.nih.gov/pubmed/30991013
https://www.ncbi.nlm.nih.gov/pubmed/31513448
https://www.researchgate.net/publication/338056052
https://www.ncbi.nlm.nih.gov/pubmed/32017951

Body Recomposition
https://www.ncbi.nlm.nih.gov/pubmed/31482093

Protein

The Mini Cut Manual


https://www.ncbi.nlm.nih.gov/pubmed/26500462
https://www.researchgate.net/publication/292154332
https://www.researchgate.net/publication/322973405
https://www.researchgate.net/publication/305821271
https://www.ncbi.nlm.nih.gov/pubmed/20875183
https://www.ncbi.nlm.nih.gov/pubmed/12144197

Carbohydrates and Fat
https://examine.com/nutrition/eating-fat-make-you-fat/
https://www.ncbi.nlm.nih.gov/pubmed/24864135
https://www.researchgate.net/publication/15601204
https://www.researchgate.net/publication/12294352

Meal Timing and Distribution
https://pubmed.ncbi.nlm.nih.gov/30068354/
https://www.ncbi.nlm.nih.gov/pubmed/30895177
https://www.researchgate.net/publication/235381974

Creatine
https://www.ncbi.nlm.nih.gov/pubmed/12701815
https://www.researchgate.net/publication/317612254
https://www.ncbi.nlm.nih.gov/pubmed/8828669
https://www.ncbi.nlm.nih.gov/pubmed/1327657

Regaining Too Quickly
https://pubmed.ncbi.nlm.nih.gov/23679146/

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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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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.

No one reads description boxes anymore, man. Here, I’ll prove it: I’ve watched Breaking Bad 3x now but still haven’t watched El Camino. Should I? I’m afraid it’s going to ruin the perfect ending of breaking bad!!!

50 Comments

  1. the_ritter_special on November 13, 2020 at 8:36 pm

    I was deployed for 8 months on a ship and lost 20 lbs because I wasn’t able to train. You have no idea how happy I was to see this video on YouTube. God bless brother 🙌🏼

  2. Hambo on November 13, 2020 at 8:36 pm

    how exactly do I get 245g of protein? Do I need to eat chicken and broccoli all day to get decent amounts? lmao.
    My nutritionists diet is around the ideal calories, but I’d be off by around 50-60 grams on protein.

  3. Aurum Rayz on November 13, 2020 at 8:40 pm

    Top tier content as usual!!

  4. Levi Plumb-kelly on November 13, 2020 at 8:42 pm

    how do you track calories and macros practically, for example I know that carbs are 4kcals per g, fats 9kcal per g etc. but does that mean 100gs of rice is 400kcals and 100g of oats is also 400kcals to etc. how do you figure out what to eat on a day to day basis accurately and practically. I know that there are apps but im not sure how accurate they are and think there must be a much more definitive way of tracking

  5. jdyke1234 on November 13, 2020 at 8:42 pm

    Hi Jeff, Is you calorie calculator for maintenance calories for both men and women?

  6. Scott Ptak on November 13, 2020 at 8:43 pm

    Jeff! Awesome video. I’m a little lost and hopefully you or someone else can help me. You start off by calculating your caloric maintenance as bodyweight x 16 but then use grams as the measurement for figuring out protein, fats, and carbs. Is there an equation to figure that out?

  7. TypicallyUnique on November 13, 2020 at 8:48 pm

    This should have been labelled the new recomposition guide as it’s far better and more direct (as well as more relevant now).

    Great video. I think I will up my protein intake thanks!

  8. bossman amiry on November 13, 2020 at 8:49 pm

    does l-carnitine help with using fat as energy ?

  9. Lucius Gantewood on November 13, 2020 at 8:49 pm

    Does Custokebon Secrets (search on google) help me lost a ton of weight? I see lots of people keep on speaking about this popular weight loss diet plan.

  10. Soly606 on November 13, 2020 at 8:50 pm

    Jeff! New subscriber! I have a question with maintenance calories… after multiplying by 16, do we subtract a deficit (~500) or with adding training, does that create the deficit and we keep calories as is?

  11. Universalis Ted on November 13, 2020 at 8:52 pm

    04:30 – this reminds me of when I was working out pretty well back in my early twenties. I was eating right, taking tons of CLA (since studies showed that small doses actually doesn’t do anything) and working hard with calisthenics and cardio. Once night I decided to eat a pizza by myself. I could not sleep that night at all. My heart was racing. I imagine this was because my body had been conditioned to use carbs, fats, and sugars as fuel. So when I ate, my body "switched on" and started to go into fat burn mode.

    My god… it felt like someone shot me with adrenaline!

  12. SUHEL Sly on November 13, 2020 at 8:54 pm

    Amazing Jeff thankyou so much

  13. Jeff Nippard on November 13, 2020 at 8:55 pm

    Hey guys! Hope you enjoy the video! Even though it was more time consuming to make everything from scratch, I had a lot of fun creating these videos. Sadly, Crayola left my sponsorship request on read 🙁 To make up for that crippling rejection, you can help support the channel by picking up one of my programs. For the release of this video I decided to knock my Ultimate Recomp Guide off 20% for the next week: https://jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ I also recently released a free Comeback Program that will help get you back to normal training as safely and quickly as possible. Download that here: https://jeffnippard.com/ (It’ll be free forever) Hope you guys are starting to get back into the swing of things! Let’s get after it! Peace!

  14. Rachel banana on November 13, 2020 at 8:57 pm

    I have a hormone issue so when I gained my weight I gained muscle with it (muscle I had lost while dieting) so I gained 10pounds of muscle and 10pounds of fat. I bet it sounds really weird.
    I’m currently eating in a calorie deficit also watching out for my carbs( my pancreas creates to much insulin so I’m predisposed to insulin resistance) and weight training. And the scale ain’t budging but I can tell my body is slowly looking different. So Instead of mostly cutting like I really wanted I’m recomping? 🤷🏼‍♀️

  15. Abdul M on November 13, 2020 at 8:58 pm

    Getting free knowledge you have to appreciate and atleast subscribe and like and even share why not

  16. Emma B on November 13, 2020 at 9:00 pm

    is the recomp diet macro set-up the same for women?

  17. T Julian on November 13, 2020 at 9:00 pm

    Hi I’ve listened to your advice to start consuming more protein in my meals now, however, now I have to pee mid-night EVERY DAY and it really starting to lower my sleeping quality. I have read some research online and might found that protein intake correlates to nocturia problems. Should I continue consume high-protein or should I lower it down? And what can I do to avoid peeing at mid-night! Please LIKE this if you have the same problem so Jeff can see it 🙏🏼

  18. Fenton Read-Smith on November 13, 2020 at 9:03 pm

    Can someone please remind me which video a Jeff goes into his approach to mixing macros in meals e.g. focusing on having a protein/carb meal vs a carb/fat meal ? Thanks in advance to anyone who can help me find this video.

  19. Edu on November 13, 2020 at 9:03 pm

    The amount of effort you put in your videos👏🏽props to you

  20. Eureka Akerue on November 13, 2020 at 9:03 pm

    Would the protein recco’s be the same for an obese/newbie though… o___o

  21. Mireyaa Galvan on November 13, 2020 at 9:05 pm

    wow I love informative videos like this

  22. Natasha Johnson on November 13, 2020 at 9:05 pm

    wtf? I struggle to hit my protein targets as it is

  23. SamanthaNicole on November 13, 2020 at 9:08 pm

    Tips for wanting to increase strength but not muscle mass?

  24. Hastyar Yasin on November 13, 2020 at 9:11 pm

    Bro u are really a legend of the game thank u soooooo much

  25. Cármen Ortiga on November 13, 2020 at 9:11 pm

    Congrats for the incredible approach and usefull information! 👏🏼

  26. Shreesat Sahu on November 13, 2020 at 9:11 pm

    You are great man. Giving such information and hard work for free👍🙏

  27. Γκα Ζερβας on November 13, 2020 at 9:12 pm

    Am I the only one who lost muscle plus fat during quarantine period? Summer heat always blunts my appetite,plus the lack of weight training to act as an appetite stimulant was lacking also.

  28. Darth Stratus on November 13, 2020 at 9:12 pm

    Where is all the fat gone? 😭 That one is my favourite macronutrient by far. Currently experimenting with the Targeted Ketogenic protocol though.

  29. KeeksOffBeat on November 13, 2020 at 9:14 pm

    Is there a suggested fiber supplement for before bed?

  30. Steve Steele on November 13, 2020 at 9:15 pm

    My bulks seem to work but my cuts don’t without losing muscle, perpetual skinny fat. Ironically my lifts increase. Fml.

  31. eroceanos on November 13, 2020 at 9:15 pm

    Jeff, this is well made, subscribed. Just a small question…. isn’t it better to give ratio’s per kg of lean bodyweight instead of bodyweight? I find this confusing, when you have way too much bodyfat, like macro’s go through the roof… that can’t be right, I guess?

  32. Shin C on November 13, 2020 at 9:16 pm

    Jeff saves me a lot of research time 💪🏾

  33. Shay Ellis on November 13, 2020 at 9:16 pm

    If you think the guy Cliff Wilson trained is natural you are delusional, that guy is clearly using

  34. illumi’s simp on November 13, 2020 at 9:17 pm

    can i do high protein with a caloric deficit for weight loss while working out 2-3x a week? im a girl btw!! 178cm currently 70kg my goal weight is 55kg

  35. Ismael Soum on November 13, 2020 at 9:21 pm

    I’ve never watched Breaking Bad, is it good?

  36. Bo on November 13, 2020 at 9:22 pm

    i’ve been wondering.. what if going super high on protein causes Fat Mass while increasing Lean Mass to drop just cuz it takes more energy to break down (hence more calories used and hence being in a calorie deficit)… so by that logic what it we simply ate 1g protein/lb of bodyweight and do cardio instead???

    edit: or just eat less to be in a calorie deficit?

  37. latest movies on November 13, 2020 at 9:22 pm

    Jeff you need to watch ( JUMP ROPE DUDES ) 😂😂

  38. Eduardo Escobar on November 13, 2020 at 9:24 pm

    Hey guys I know I should’ve commented 2 months ago but Does anyone know if the protein requirements based on lean body mass or regular Bodyweight?

  39. rc-wingman on November 13, 2020 at 9:24 pm

    I am only drinking protein shakes for THREE MONTHS!!! ONLY!!!
    I LOOK LIKE GOLLUM NOW and ironically starting to wear my wedding ring on the neck.
    Even lost some hair and my pp shrunk.

  40. moi on November 13, 2020 at 9:26 pm

    I actually lost both fat and muscle. During quarantine I had a few things happened that led to chronic sadness so I was just sleeping and working not eating much. Which should I follow? I am female, difficult to drop weight and do not put on muscle quickly.

  41. Søren Jørgensen on November 13, 2020 at 9:27 pm

    Hi Jeff.

    Really interesting video and information as always!

    I have one question, that I hope, that you can or will answer, if you see my comment:

    "The maintenance cals" (lbs x 16) would make it a personal 3664 calories for myself (104 kilos = 229 lbs), but if I use another tool as the TDEE calculator, it suggests, that my maintenance would be 2409 calories for sedentary work while 3814 calories for training like an "Athlete".

    Why is the difference in calories and maintenance so outspoken between Jeff Nippard and a trending calculator? There is quite a bit of difference and without a doubt your formular would make it so much easier to reach the required level of protein pr lbs of body weight.

    This question is not meant to be provoking or "hating", but it is sincere question and I really hope, that you would be so kind to give me your thoughts and extra input! 🙂

  42. Campana Asmr on November 13, 2020 at 9:27 pm

    Hi Jeff I am having a hard time because I suffer with eating problems, I feel like I have been better, but I’m not completely okay yet. What I have seen is that I have lost weight but I gained fat on my abdominal part, I have to say I have seen doctors and they tell me I should gain weight and have a lack of nutrients. And I will try my best to do it. The thing is and my question is how is it possible I have less weight but I feel like more fat in my abs part? Does that mean I loss muscle? And if yes pls could you tell me what can I do? Now my body doesn’t look fit, I feel more fat tbh help me pls 🙁

  43. Corey Canada on November 13, 2020 at 9:28 pm

    This was brilliant

  44. Sean Fulton on November 13, 2020 at 9:29 pm

    Jeff you make the best videos on YouTube. Everything is on point and detailed and it’s very clear you put a ton of effort and time into every video!

  45. Ajaz Ahmed on November 13, 2020 at 9:30 pm

    Great Advice on nutrition fat

  46. Alejo Duran Cardona on November 13, 2020 at 9:30 pm

    Right when I thought I was not going to learn anything interesting today! Great video man, much better than those videos of people criticizing other fitness channels. I am going to start applying all this information tonight. Thanks a lot, Jeff!

  47. Sean Schnautz on November 13, 2020 at 9:31 pm

    Any recommendations on how to eat 300 g protein in a day?

  48. Jan Knoblich on November 13, 2020 at 9:31 pm

    How am I supposed to eat 250-320 grams of protein per day with only 2500 kcal per day

  49. High Riskeh! on November 13, 2020 at 9:32 pm

    Absolute legend I love you Jeff

  50. Georg F on November 13, 2020 at 9:32 pm

    I just can’t be arsed to track my calories. I would have to weigh everything because I eat a lot of small things like fruit, bread with topping, piece of cheese and so on.

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