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How To Set Your Diet Up After A Training Break (Nutrition Science Explained)
Jeff Nippard · 2020년 6월 15일 게시
YouTube 메타데이터 기준
Exactly how to set up your nutrition to build muscle and lose fat as quickly as possible. Get my Ultimate Guide to Body Recomposition 20% off this week only: https://jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ My FREE comeback program: ‣ https://jeffnippard.com/ My recommended creatine supplement: https://pescience.com/products/trucreatine ‣ Save $$ using discount JEFF My Science Explained video on Body Recomposition: https://www.youtube.com/watch?v=M4K0s792wAU ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% ------------------------------- 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. ------------------------------- 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 https://revivestronger.com/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/ MUSIC Epidemic Sound ‣ Ryan Little - For Hyrule! ‣ https://www.youtube.com/user/TheR4C2010 Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw ------------------------------- 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). ------------------------------- 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!!!
