The Fundamentals of Body Recomposition Macronutrient Calculations to get rid of Fat and Build Muscle

 

How To Set Your Macros To Lose Fat And Build Muscle

Video taken from the channel: Tao Physique


 

How to Build Muscle and Lose Fat at the Same Time | Body Recomposition Science Explained

Video taken from the channel: Jeff Nippard


 

CALCULTAING MACROS TO BURN FAT AND BUILD MUSCLE

Video taken from the channel: Hannah Dawson


 

How To Build Muscle and Lose Fat At The Same Time Body Recomposition

Video taken from the channel: Matty Fusaro


 

How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)

Video taken from the channel: Jeremy Ethier


 

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

Video taken from the channel: Jeff Nippard


 

How To Set Your Macros (Protein, Fat, Carbs)

Video taken from the channel: Matty Fusaro


In my last article, I introduced the topic of body recomposition: the ability to burn fat and gain (lean) muscle at the same time.. While body recomposition is difficult, it can be done. In fact, with the right approach, it’s actually pretty simple. That said, as you delve more deeply into any process, you will need to following new steps in order to progress.

While recomposition is difficult, it can be made simple, especially with a formula like this. There are a lot of ways to eat for recomposition, and this basic formula is the perfect first step on your journey to simultaneous fat loss and muscle gain — your key to gaining that “lean” muscle you’ve been after. YOUR TURN. Now, it’s your. The Basics of Body Recomposition: Macronutrient Calculations to Lose Fat and Gain Muscle by Palwasha Malik on March 4, 2016 in Lifestyle, Health and News Articles SHARE.

The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of “bulking and cutting” in. Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you’ll weigh, even if you lose fat at the same time. What changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently.

To lose fat, you need to be in a calorie deficit–i.e., eating fewer calories over time so your body can burn body fat. And to build muscle, you need to be in a calorie surplus–i.e., eating more calories than your body needs so it can use the extra calories to build new muscle. When it comes down to body composition or recomposition — protein is the most important macronutrient (out of carbohydrate and fat) in your diet. The literature suggests getting around 0.8–1 g/lb of body weight per day is ideal — and getting even more protein is. Determine your training and non-training day calories.

Set your macros (start with protein, fat, then carbs) Step one: Determine your maintenance calories. Multiply your current body weight by twelve to estimate your baseline calorie needs – the point at which you would neither gain nor lose any weight. Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism. Try increasing your protein intake to at least.

The obvious reason for this structure is the rate of fat loss.. The more fat you have on your body, the faster you can lose it, and the more of it you can lose without sacrificing LBM.Therefore, you can consume fewer calories and still have a pretty decent rate of fat loss without really negatively affecting the metabolic processes responsible for fat loss and even muscle gain.

List of related literature:

These methods are often a bit misleading, because most caloric restriction diets generate an equal muscle loss combined with fat loss.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Interestingly, Mourier and colleagues (1997) demonstrated that the combination of a hypocaloric diet and branched-chain amino acid consumption led to greater decreases in body weight and visceral fat loss than either a highprotein or a low-protein hypocaloric diet.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Many of the clinicians I interviewed for this book who employ ketosis as a therapeutic strategy find that many of their patients lose muscle and gain fat after an extended time in ketosis.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

Donald K. Layman, Richard A. Boileau, Donna J. Erickson, James E. Painter, Harn Shiue, Carl Sather, and Demtra D. Christou, “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women,” Journal of Nutrition 133, no.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

To obtain fuel, your body uses stores of glycogen and fat (and breaks down body protein too, if the deficit is extreme), and body weight goes down.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Not only that, a person can be losing fat, building muscle, hydrating better, increasing blood volume, drop four sizes, and never lose a pound on the scale, yet it’s the most common measure of progress.

“The Cellulite Myth: It's Not Fat, It's Fascia” by Ashley Black, Joanna Hunt
from The Cellulite Myth: It’s Not Fat, It’s Fascia
by Ashley Black, Joanna Hunt
Smashwords Edition, 2017

To understand that, I need to get into a few more details regarding muscle gain and fat loss, which will help you to understand the overall system.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

This means that changing from a conventional, weight-maintaining diet to a high-protein high-fibre diet with the same ME content could in theory mean 11% less net metabolisable energy intake (i.e. 18 J 7%; about 250 kcal), and some weight loss.

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Conversely, Moro et al. [146] found that in resistance-trained subjects following a 16-hour fasting/8-hour feeding cycle (16/8) resulted in significantly greater loss in fat mass (-1.6 vs. -0.3-kg) with no differences in muscle mass.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Will I lose muscle on a ketogenic diet?

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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73 comments

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  • Hi Jeremy.
    Thanks for video and for all detailed explanations. I started doing Body Recomp after watching your video as I was skinny fat. I am on my 5th week and wanted to ask one question. I am feeling that I am loosing fat, and in general I started feeling good but only one thing is muscle mass. I am eating 2g/per body weight protein but tbh for 5 week I feel only a little change on myself regarding muscle mass. Especially I felt difference between starting point and after 2-3 weeks but next 2 weeks I feel i am same on muscle mass. Is this normal to be so slow on Body Rec? I mean 5week isnt that short time indeed.

  • So what about those that haven’t left in 6 months and gain fat while decrease muscle size should they come back and go straight to a cut

  • Has anyone used the Custokebon Secrets to lost tons of weight? Simply just do a google search. On there you will find a great tips about how you can lost tons of weight. Why don’t you give it a chance? perhaps it can work for you too.

  • Amazing video. Very well made, all these others ones are just so confusing. Thanks man, I know I’m 3 years late but I appreciate this video a lot.

  • Of ALL the videos I searched on YouTube, you are the only one who broke down the Marcos into calculating calories which is exactly what I was looking for and simplified it enough for beginners.
    Thank you ����

  • I have been lifting weights and doing cardio/HIIT since quarantine started. I would weight train for 1 to 1 1/2 hours for three days. I would also do HIIT for 30 minutes for four days, and at times include a full body workout. I am currently 144.8 lbs, I noticed I gained a little bit on my legs but not my glutes. I also noticed I have a bit more fat on my stomach. So when I do the carb calculator to find my macros, should I put it as I don’t exercise or include that I do?

  • Guys, losing weight doesn’t have to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that program has changed my entire life. I probably should not even be talking about it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I’m in a great mood today so I’ll share the wealth haha.

  • I mean you can do this without the best diet too, although diets help. I play American football for my university and my belly fat is slowly disappearing, mixed with the workouts we do I’m gaining muscle.

  • My cousin laughed when I told them I was planning to lose fat with just using Custokebon Secrets, but after I showed these people amazing results right after I used it they are begging me to tell them about it. Of course I won’t let them know the details about this diet plan, lol

  • What about me, I have been going to the gym for 4 months now, was obese now am just skinny fat. I go to the gym 6 times a week. Do I calorie cycle?

  • ok i wouldn’t call myself a pro cos I’m 13 and i only do home workouts without equipment and have been for the past year. can i cut properly or I’m i like too young or something like that

  • What are some ways to lost a ton of fat? I read lots of good reviews on the net about how exactly Custokebon Secrets can help you lost a ton of fat. Has anybody tested out this popular weight loss methods?

  • Hey, I have a question! When setting your calories and macros for cutting, should I be using my current weight or my goal weight in the formulas?

  • Hey Matty! I know stretch marks are permanent but do you have any tips on them? Because losing weight I am getting red ones on my left bicep and also really red ones under my arm by my armpit on the back shoulder.

  • It would be a waste for you not to lose fat when other normal people are capable to shed extra pounds very easily by using Custokebon Secrets (just google search it).

  • I have calculated mine and my carbs value is lower than my protein. Is that right? Everything I’ve seen the protein has always been more. I’m pretty sure I’ve calculated right.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?

  • I’m confused. Although bulking & cutting isnt needed, calories should still be set to a slight deficit or surplus for body recomposition. Isnt it still basically thr same thing? @jeffnippard

  • I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

  • I’m sorry but if meta data says there is no benefit in having more than 1.8g/kg (no matter how hard you work out, your body just doesn’t use it) so why 2.3 and more?

  • Well, I am a 16 year old teenager who was a bit overweight. I started lifting weights and at the same time focused on my proper nutritional diet and in three months, I got some rookie gains and also lost 10 kgs of weight.

  • This is very informative!!! Guys please checkout my skinny to muscle natural transformation timelapse and how I did it in a year!!
    https://www.youtube.com/qaasid

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • As specialist, I do think Custokebon Secrets is actually great way to lost lots of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #nextleveldiet

  • It’s always a hard decision when deciding to cut or bulk but if I have to choose it would be bulk bc if i cut ill jus look small and skinny

  • 1.3 % (recommended intake percentage ) × 139 (my weight)
    = ×4 ( 4 calories per gram in protien)

    20% ( fat percentage )× 139 ( my weight ) = ÷9 (calories per gram in fat )

  • Finally a vid thats straight to the point, no vlog bullshit, no talking for hours, just straight facts on how to calculate this shit. Thanks

  • So what if you are not overweight and don’t have fat to lose, can you recomp your body / add muscle with adding minimal fat / weight?

  • Hi! What about underweight people that want to gain more muscle than fat? In this particular situation, is body recomposition possible?

  • Great video mate, you finally demystified this for me! It seems really simple now. I’m gonna be cutting seems like a good time ��

  • Hello so I have a question in 6:03 when you talk about how your calories are going to be in a slurpus or maintence on your training days and on rest days it’s going to be in a calorie defectit. If you said earlier that it’s possible to build muscle in a calorie deficit for a overweight/ beginner so if I fall in one of those calories does that mean on training days I would eat in my calorie deficit and on my rest days I would eat less than my calorie defecit? Anyway great video thank you!

  • The calories seem really high. I’ve been struggling trying to lose weight (I already have a large muscle mass) and with an average of 1500cals/day, carb cycling I have not lost any weight and it’s been a year. I don’t know what to do or if maybe there’s something wrong like hormonal issues. I’ll be 45 this year and have never had issues losing weight. But after the birth of my last baby FIVE years ago… I haven’t been able to shake that last 20 pounds. I lift weights 6 days a week and do 45 minutes of Cardio on top of that with one rest day. I’m terrified that if I eat more calories I’ll just gain weight. My body composition has changed slightly, but my clothes don’t fit any differently and I’m just exhausted mentally and physically. I too am hoping to get my implants out and I wonder if that’s not one of the many issues with which I’m dealing (I’ve got too many symptoms to mention) but the surgery is about $7800 and I just can’t afford it. ��

  • I see lots of people keep on talking about Custokebon Secrets (google search it). But Im not sure if it is good. Have you ever tried using this popular weight loss system?

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.

  • Amazing content and animations! Could you share what software you use to edit your videos? �� Trying to improve both my physique and editing skills ��

  • Been reviewing all of these videos trying to take the info and implement them. I will begin the hell of trying to better myself tomorrow. May the ladies start showing up in a couple in months.

  • Hello there, have you considered Custokebon Secrets yet? Simply do a google search search. On there you’ll find an awesome tips about how exactly you can lost a ton of weight. Why not give it a shot? perhaps it’s going to work for you too.

  • 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: http://JeffNippard.com ����

  • I don’t understand how I should be eating 3k calories a day. I weigh 115kg and if I multiple by 31 times I get 3565. This number is dramatically high and I doubt I will ever lose weight if I are 300 calories a day (500 for deficit). For the last two weeks I have been eating 1000 calories and doing a PPL workout routine 6 times a week, dieting and have lost 4kg in total. Could you please explain how my deficit calories are 3k even but I can still do my proper gym routine with a diet of 1000 calories? Thank you in advance!

  • I think I’m skinny fat. I can’t see my abs, and I’m a bit flabby under the shirt, but when I put clothes on I look pretty lean. Should I focus on shredding the last bit of body fat before going for size? Or should I try building size first?

  • Genetics, that’s a hooey term for Thyroid Optimisation and thyroid hormone uptake.

    The reason why sleep is important for fat loss is due to the relationship between the Thyroid Gland and the Pancreas.

    Lack of sleep or food forces your body into an Adrenaline cycle (Stressed state) instead of the T3 cycle which is the fat burning / muscle building system.

    This hormone producing gland is like the clutch in the car where active it lets up and the car moves and inactive it’s depressed. You can hit the gas as hard as you like if the Thyroid is depressed through lack of sleep or starvation you will be revving on the spot burning sugars and not fat, if anything you will start to get mad cravings and urges to eat more food and start to suffer serious brain fog and fatigue and you will give in to those cravings because hormones regulate your idle mental state.

    An idle mental state is your relaxed, untaxed and otherwise resting self, ever find yourself looking into the fridge for the 4th time and not knowing why or maybe you have a day where you don’t really eat at all and don’t even feel hungry? Your hormones are literally guiding you about 100% of the time, even if you are in the gym, if your hormones are sub optimal your motivation, energy levels and protein uptake is also sub optimal.

    What does this have to do with the Genetics side, as mentioned before it’s hooey you have probably heard of ectomorph, mesomorph and endomorph, these three categories are literally just how well your thyroid is performing.

    A hard gainer or Ectomorph will have an over active thyroid gland (HYPERthyroidism) this means that in their blood their free T3 will be abnormally high, thus activating the pancreas to flood their body with Insulin which affects their food uptake cycle as higher insulin levels means lower blood sugar and therefore fat burning, however high free insulin also has the side effect of suppressing hunger and an additional lethargy from not eating enough when they work out means they likely won’t be physically able push themselves hard enough to see a significant gain. however no matter how much they eat their Insulin levels are always off the chart and as their their blood sugar is constantly low; on top of this insulin + sugar is required for amino acid uptake, their amino acids uptake is inhibited meaning they urinate or crap out their food en mass and don’t really put on muscle, while they are motivated and want to do well, they can’t seem to put on muscle weight easily but they also don’t get fat either, usually you will hear them claim to eat lots but they are quick to give away food as they are never hungry.

    The flip side is the Endomorph who can’t seem to shed weight easily keeps a reasonably high level of body fat and can’t seem to get quality rest, HYPOthyroidism, is the mechanism at play here, fatigue is an issue for them, snoring or even sleep apnea creating general lethargy, due to impaired thyroid function when they diet they quickly fall into the adrenal dependance which further creates sleeping issues and poor recovery often giving rise to excessive and even unbearable DOMS close to fibromyalgia levels and this in turn compounds motivational problems, they sit at a higher state of blood sugar though meaning they do put on muscle but you just can’t see the cut past all the fat. Additionally due to the adrenal cycle over the T3 cycle, brain fog becomes a real issue you often hear the old joke big & dumb, well that’s all the thyroid affecting concentration.
    Additionally patience is an issue when on the adrenaline cycle, these people become easily irritated and can become grumpy when dieting, due to the excess fatigue at play finally they find themselves eating a lot snacking and hungry all the time, it’s the brain kicking out food hormones to bolster the thyroid due to the lack of quality sleep they are getting due to restlessness through low T3 levels, this is due to the lack of free insulin in the body, they are never in the fat burning cycle for long as they constantly feel hungry, the list goes on but they are the polar opposite of the Ectomorph because their Thyroid is not functioning properly.

    The mesomorph is someone who has reasonably optimal Thyroid function they put on muscle and can regulate their weight easily, they don’t feel abnormally hungry or tired, in fact their motivation levels are optimal and their muscle gain is stable, they are well rested and usually those annoyingly energetic and ready for anything types however drifting into either class of over/under active thyroid is quite common and if prolonged they may find themselves falling into that spiralling system long term.

    The Thyroid 100% of your bodybuilding starts and ends here, it controls how you are in and out of the gym, from motivation levels, fatigue, mood and to a large extent lifting capability.

    How to become optimal:

    Get tested for a kick off check these levels and don’t worry if your Doctor hasn’t heard of most of these, standard blood tests only test for the presence of general thyroid hormone but all of these are required for optimal function:

    T3
    T4
    TSH
    Free t3
    Free t4

    Also it is advisable to take the Two Hashimoto’s Antibodies tests just to be safe, Hashimoto’s can become life threatening during bulks or cuts so just make sure you are covered especially if you have anxiety symptoms:

    TPO antibody
    TG Thyroglobulin Antibody

    Once you know where you are with your thyroid and have these chemicals optimal surprisingly everything else falls right into place, because motivation, quality sleep and muscle mass are all regulated by this gland.

    Interesting sub fact about the adrenalin vs T3 Cycle, often you will hear the buzzword “Starvation Mode” this is just short hand for going into the adrenals over T3 cycle basically T3 regulates insulin and Adrenals don’t and therefore your hunger levels go through the roof, your blood sugar becomes unstable and you start metabolising every ounce of food you ingest, it’s not that your BMR lowers or your metabolism slows down, that flies in the face of thermo-dynamics, your body will always expend energy at it’s Base Metabolic Rate regardless of food… (X weight against gravity and all that good physics stuff means you can’t physically burn less unless you weigh less and weight fluctuates about 1kg between morning and night with food and water)

    What is happening is, as your T3 and therefore your insulin starts decreasing and your adrenaline system is increasing your blood sugars naturally rise and your body starts to claw at everything you digest before your fat stores, your bile ducts go into over drive giving you superhuman digestive power and as a side effect indigestion, your forager brain goes to seek food day & night, meaning you sleep poorly and find your self at the cupboards and fridge for no reason and the feeling of hunger becomes a literal distraction.

    TL:DR Do yourself a favour and sort out your Thyroid Gland. Adrenal Fatigue is no joke and you won’t burn fat comfortably without it.

  • Imagine going fully green (eat nothing but greens and plant protein ) and doing all this you’ll have the most testosterone ever!!! And would look so much better in so little time. Really DIET is 95% there’s a lot of science in a kitchen

  • What is the best way to lost a lot of fat? I read lots of great opinions on the net about how Custokebon Secrets will help you lost a lot of fat. Has anyone tested out this popular fat burn secrets?

  • I do 30 sets a week with weights for 5 body parts I hit about 70-120 grams protein of my 120g goal a day and my maintence cals is 3k I eat no more than 1800 all but 2 days out of the week never eating more than 3k calories for the past two months I can see musucle growth but muh waist has gone done just 1-2 inches

  • Daaaaamn, some complicated stuff! No wonder I’ve been scratching my head for years trying to figure this out. Thanks for breaking it down for us brotha!

  • I know Jeremy spoke on correct timing in pre and post workout meals… does anyone know how many minutes before and after my workout I should be eating?

  • I read lots of good reviews on the net about how Custokebon Secrets can assist you lost lots of fat. Has anyone tried using this popular weight loss methods?

  • Love the content! However, that is not 10%. You are not 5% away from being “show ready” on that footage. Not saying you are not lean, just not 10%.

  • My mate laughed when I told them I was gonna become slimmer with just implementing Custokebon Secrets, but after I showed them incredible results after I used it they’re begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

  • You literally used google scholar for your research. First fitness YouTuber I’ve seen who actually uses scientific data to backup the claims. That makes me feel confident in what your saying as well as value your content more than other channels.

    Ty

  • i’m 165, 11.6% BF, 6’2. I’ve upped my calories from 2700 to 2900, although i do cheat on ma diet, so ima stay on the 2900 for atleast 2 weeks to see my weight gain and my bf% loss. I’m going to get to 175 LB at 10% BF.

  • My man. I’m a 340 pounds man do I still need to loose only that amount of fat weekly? Seems too low for me that want to loose fat faster. How can I contact you directly.. need more info.

  • I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • nice listening to you but i have a confusion with the protein calculation. why aren’t we multiplying the 2500 calories but rather the body weight. please come clear

  • Have you ever seen issues with holding too much water weight with Creatine? i am sensitive to water weight gain over the last two years for reasons i cant seem to figure out…is there a type of creatine better for this? ideas for why i might have become more sensitive to water weight gain?

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • What if one wants to gain muscle AND lose fat simultaneously?
    Would it be correct to follow the gain-muscle calculations + increase a lot the weight training / HIIT volume/frequency?

  • Body recomp is only gonna work for beginners, if your more experienced like if you’ve been training for about a year or more this method is going to be extremely hard to do, might as well just stick to bulking and cutting at that point.

  • Good video.Definitely think it’s possible.Almost ties in with calories not all being the same.There’s a good Aussie sugar film where the guy eats hidden sugar for a month but same calories as usual, weighed the same at the end i think but body had turned skinny fat.So a form of recomposition via nutrients.So with training could go the other way.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

  • “So getting into a new relationship when you start should help!” Right…I’ll start this when I get into my FIRST relationship then XD

  • I read Jeff’s book The ultimate guide to body recomposition.. And the book really keep up its title.. Great piece of scientific work.. Much required for anyone who wants a transformation..

  • I found that barbell complexes or combinations are the keys to losing fats while building muscles at the same time. Use them as a finisher to your workout program or adding them at the end of your workouts. And also, make sure that the highest portion of your meal is protein and fibrous carbohydrates.

  • Hi trying to understand this. Do I understand correctly that we have a choice of calories or grams? I can either weigh food or add up calories?

  • I’m 25, 5’11 and weight 135 pounds. My body fat percentage is 14 percent… I’m really skinny, should I bulk up first then try to cut because that’s my main goal. Or should I just go straight to cut macros?

  • My abs are sizzling now… So the ladies are like Ughhh…. Great video…best vid I’ve seen on the subject… Finally demystified this ish

  • Jeff, about 50 years ago I ran across an article in Bob Hoffman’s magazine Strength and Health. It mentioned that raw egg whites were almost completely INDIGESTIBLE. I noticed you using raw eggs in your blender so I double checked on the Internet just now to see if my memory was correct. On Healthline.com they site a small study that showed the protein absorption for cooked eggs was 90% while for raw eggs it was only 50%. They went on to say that raw egg whites may block biotin (Vit. B7) and raw eggs can certainly contain more bacteria that is not killed by cooking. Similar studies on The Journal of Nutrition website sited the very same digestibility percentages. Just a head’s up in case you wanted to get the most from your protein sources.