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



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.

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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 80g.,and Carb intake is 140 175 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!!

  • 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: ����

  • 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:

    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.


  • 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 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.

  • Hey I started working out recently to get muscle and strength. I’m 5’8, 190lbs and would want to get down to 175. Ive started eating once a day and take 3 scoops of protein shake after my workout. Would you recommend that for me to gain muscle and loose weight at the same time?

  • There’s a bulshit flag on the field. No one. Not one person. Not one. Has ever outside of being on every chemical ever produced in Russia has ever gained 20lbs of muscle let alone while losing fat in a relatively short period of time.

  • Hey buddy, as a medical student I sure know you are consuming way too much protiens. The recommended dose for even builders is 1.2/kg-2g/kg, not lbs. you have to take 1.2g/kg weight not lbs weight. Please guys don’t make this mistake. Excessive protein intake can seriously damage your liver. Also if you do high amount of mental work make sure you take adequate carbohydrates because our brain only uses carbs as energy source nothing else.

  • Hey @Jeff, does the calorie calculations already take into account that we workout on a program? Or do we have to add those calories that we burn during the workouts? Thanks for all the help man!!

  • hes seems like he doesn’t want to make videos any more or seems that he doesn’t enjoy it anymore. Don’t force yourself to do anything you don’t like

  • Hi my name is Darryl Elisha I have a question can’t really write it as it’ll take long it’s about workout would it be possible to connect on fb or what’s app can you plz let me know.? Thanks

  • How is that? In the end, skinny fat still needs to choose whether to bulk or cut?

    I hope you could explain the phases intended for recompositioning skinny fat body type.

  • What is your opinion on intermittent fasting? I find myself feeling much better, more disciplined and less prone to binge eating when skipping breakfast and eating 2-3 larger meals. If protein intake is distributed evenly on a 8 hour meal window, will protein synthesis still be favoured? Do you know if the study you mentioned say anything about this?

  • It’s still astonish me just how a number of people have no idea about Fenoboci Diet Plan although many people with it. Thanks to my personal mate who told me about it. I have lost tons of fat.

  • 10-20 per body part a week???
    I’m currently doing this thing where I train each body part twice a week, like this.
    Monday: Legs, Chest and Abs
    Tuesday: Back, Shoulders and Arms
    Wednesday: I rest but I also go for a run to improve my endurance
    Thursday: Legs, Chest and Abs (same as Monday)
    Friday: Back, Shoulders and Arms (same as Tuesday)
    Saturday: same as Wednesday
    Sunday: just resting.

    I do 3 sets for each body part though, so I only get 6 sets per week for every body part.
    I’m new to this, just trying replicate what I read online. Is there anyone out there with some experience who could give me some advice as to whether or not I should do more sets.
    Edit: I might just have misunderstood. I do 3 exercises per body part, each exercise is usually 3 sets of 12RM. So maybe I’m in the clear anyways. Fucking hell, fitness is a lot more complicated and stressful than I gave it credit for as a kid, used to think all these big guys where “meatheads”, turns out they’re fitness experts, some of them.

  • What amount of time qualifies someone as a beginner. I’m 4 & 1/2 months into training, the first three months i did a 3 day/week program, now I’m on a 4 day/week program, am i still classified as a beginner for body Re-comp?

  • bruh im to stupid for this shit man i need a nutrionist damm. like how should i measure what food hast so many g´s of protein or carbs. just tell me what food i should eat and how much ok XD

  • Most valuable info-and my question answered! I take it that other successful fitness men/women consult with you and the plethora of info in your head and stored info you have! I take it-you passed Science Class in Uni-with Flying Colours!

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • I’d like to see a video for fat loss as it pertains to older people. I’m 61 and I recently started putting on more body fat than I’ve ever had in my life.

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.

  • Thanks for the video. My question is when the P+F+C is added for the gains it’s only 645 calories, so where do the other 2355 calories come from if it were a 3000 calorie diet?

  • I am in 5th categorie, I lose 27kg in those 6 months but 2 months of them was like I did some mistakes then and at 3rd month I found I need stop eat that too and eat that…
    now I lose pretty well but I have a belly fat so I do little workout with weights and some exercise for belly fat, but still I am on diet but I need eat to get some muscles so I diet but not that much and it look not bad its just 1 week since I started and I see my chest better than before that man boobs xd and arm get bigger but still need lose my belly fat:( ah hope it will go down in few months

  • What about water fasting for 1 to 2 days per week and eating normal/ slightly over caloric intake the rest of the time? Easier for many, plus many health benefits in itself

  • Wow this is the first time I’m watching a fitness video that is informative + full of references + additional materials like graphs and charts! Subscribe!

  • I,m confussed,.. sorry bad brain fog! ” I don’t do Carbs” just tell me please if i,m right with my calculations Pro 145g Cal 2200g Fat 48g i,m 55 with MS and i just wish to try something different when it comes to my daily intake, was doing keto, lost the weight but now want to build & maintain muscle, thnx Great Vid btw ty

  • Straight off the bat, we have a no BS intro, right into the topic, the video the continues to be informative and interesting all the way through.

    Perfect, thanks!

  • Please verify for me: Total amount of calories to maintain per day is confusing, if I use the TDEE formula then it would be different with what you are suggesting (to multiply it by 31-35 per bodyweight in kg), therefore I can not design the expect meal to build muscle and lose fat.

  • Why does Jeremy look super average after doing this for soooo long. You can literally go to any gym in America at any time and find someone that looks exactly like Jeremy ������‍♂️

  • That’s was very informative.
    How do training skinny guy with belly fat? It is 2 different concept which make me confuse. I’m trying to gain weight with supplements and light weight exercises at home. I noticed my arms and belly start bulk in 3 weeks! Which weird..

  • Your body actually stops using protein after a certain level and the rest is secreted through your urine. Protein metabolism and how efficiently your body utilizes it actually sits on a bell curve and isn’t linear. There was a study that showed this. I’ll try to find it and post it later.

  • So does 10 20 sets per muscle mean compound moves AND isolation moves? So 10 20 chest compound moves and another 10 20 sets for triceps/delts? Or does the bench count? I just don’t want to over train arms.. thanks.

  • What comes to mind when I think of you are stretched out, overproduced and bad videos. Wish you were more straight to the point and informative.

  • I Love how Tao knows and is into X’s music
    One video he had the Riot instrumental and this one Fuck Love instrumental
    Btw huge fan You are sooooo underrated, Imma miss this when you blow up, but You need to blow up sooner or later
    Much love and support��

  • Excellent video. For yonks(years) I was wondering what the foook macros etc were. Thanks for explaining that so clearly and helping with the diet for cutting/bulking. Will defo be using this. Your channel is really a great help. Great channel.

  • is
    41% Fat
    46% carbs
    13% protein
    Too much for a 15 year old who’s 200 pounds and is currently doing full body and also specific muscle workout for 22-40 mins a day too much? Because that the percent that I ate today even tho i only had intake 854 calories today.

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • I do have a question. what if I am intermittent fasting I work hard physical labor and I take breaks every couple hours to eat a protein shake or a banana or sandwich or something. is it possible for me to still bulk and cut if I’m working all week hard and eating one big meal after work? I usually eat a giant new york strip, chops, or chicken. thank you.

  • You’re amazing man, so clear and concise whilst being so damn funny! Incredible info that most other Youtubers make you pay for, and no BS! 5 Star brother ***

  • the math seems really off…. Is it LEAN bodyweight or current bodyweight? it doesnt make sense that my maintenance kcal is 3255….

  • I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  • i’ve been going to the gym for around 4-5 years. i’m 27, 164 lbs pretty low body fat.
    i want to have even lower body fat, but the calories i have to be eating seem too low.
    i’m not losing any weight on 1600 kcal/day, while doing heavy strength training 6 times a week + 3 or 4 30 min cardio sessions.
    What’s wrong?

  • Browney, Athlean X and Jeremy. They really gave me motivations and inspiration. Also, I learnt a lot about what to do and what not to do! I used to watch Mike Chang too when I was 13. I follow his workout routine and it does show progress (sadly to know that people call him a scammer. I don’t know why). Now I’m 20, and fat. Trying my best to get rid those fat. Thanks to them and my disciplines also consistency, I lose 10kg in 3 weeks. And now only have 20% of body fat. Another 5% to go! ��

    P/s: Just sharing you guys my good news and hope you will be motivated! ☺️

  • TDEE says I am normal, I could gain 5 kg more and lower 15% fat. But that fat is all because of the belly, my arms skinny and chest is normal just that muscles are weak.

  • As I said in another video where you suggested even multiplying your weight by 13 to hit a deficit, that’s way too high for an average person, and especially one you’re recommending this protocol to. By at least 20% more than is required for maintenance. It makes sense for someone who already has a much lower bodyfat ratio, but not for who you are recommending the ideas in this video to. Personal experience has shown that the deficit needs to be way lower than that, and even the various TDEE calculators show just how off “bodyweight x 14 16” is. It’s really off. 2,550 calories for someone at 170 induces bulking if they aren’t already stacked. 2000 might lose 1/4 a pound a week at best.

  • i weigh 170lbs(skinny fat) how do i have 170g of protein per day? split that into 3 meals and it’s 57g per meal? what foods have high protein?

  • I have one question. If I don’t eat enough calories, then the protein I eat will be digested to transfer to energy. Then what do I have to build muscle? The protein have already been digested.

  • Is it ok if I drink a lot of fruits rich in protein rather than protein shake? And eat breast chicken and broccoli, pasta? I was eating for a 1meal per day but protein juice I take 3times a day…

  • 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.

  • Very well researched and deep analysis of the topic. Very useful information. I’ll definitely put your ideas into practice. Thanks and keep up the good work.

  • What about progressive overload? I thought the concept was that you do the same workout without switching it up for a long time and increase weight or intensity?

  • I never believed in recomp, i always tought it was bs but…
    somehow these day when i checked the numbers It seems that I was losing fat & gaining muscle in the same time.
    I do not count calories so I don’t even know why this is happening lol

  • 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 80g.,and Carb intake is 140 175 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 am 64

  • I’m 195 but my lean body mass is probably around 180-185. Do I set my macros up for the 180-185 that I should be or the 195 that I actually am? I lift regular but am a little over weight

  • Hi! Thanks a lot for this helpful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (search on google), but I’m not sure if it is really good. Have you tried Custokebon Secrets? I’ve heard some amazing things about it and my friend lost lots of weight with it, but she refuses to tell me:(

  • Jeff, when should a person consider themselves “new” or “trained”? Would a person with 25% body fat be in the obese group as far as this video is concerned? Thanks! Sorry I’m late to the party.

  • What is the best way to lost tons of fat? I read many superb opinions on the net about how Custokebon Secrets can assist you lost crazy amounts of weight. Has anybody tested out this popular fat burn secrets?

  • What is the best product or brand to lost lots of weight? I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of fat. Has anyone tried using this popular fat burn methods?

  • Hey mate..haven read emails yet,,but takin few days off now till we’ I catch up on fitness emails.,,will change gym soon and And then start a plan of urs,,soon

  • Diet Plan known as Fenoboci Diet Plan kept appearing here on different youtube videos and I thought they were scams. However after my buddy follow it, and finally lost a lot of weight with it without starving herself. I’m persuaded. Don’t take my own word for it, search for Fenoboci Diet Plan on the google search engine.

  • I read loads of good opinions on the internet about how Custokebon Secrets can assist you lost lots of weight. Has anyone tested out this popular weight loss secrets?

  • Great video Matty a lot of valuable information it might be boring for some but that’s reality fitness is dry and simple no diet no pills, not teas will be magical is just you vs you and being patient!

  • What time should we eat if workout at 5:30am? I’m also considering intermittent fasting, because he suggests to eat before and after workouts to recomp

  • but my problem is idk about proteins I know its great to get muscles but its horrible because you gain easy a lot of weight, just I know natural proteins are ok. thats why idk if I should try protein powders or better not and do normal (even if I gain little not much muscles just want go to shape from guy with some fat from what he losed to pretty guy with soem musles xd)

  • When considering eating healthy, you must never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they may generate rapid loss of weight, these diet plans are never a long-term solution for your waistline. It is best to look up Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.

  • Thank you so much for making this video! I’ve been injured for 9 months so I’m looking forward to getting back into the gym, so this was a massive help! Should you opt for cutting macros or bulking macros with body recomposition?

  • Protein synthesis > protein breakdown = if someone is adopting a deficit of -400 to -500 cals only on rest days, where protein is high enough to allow regen from the previous day’s workout (and rest-day carbs are high enough to maintain
    decent glycogen for energy levels for tomorrow’s workout), logic stands to say they would still build muscle (over just maintaining it), while speeding up the breakdown of lipids and still have energy to train hard????

  • When someone asks me “How to get a six pack?”, I always recommend website NextLevelDiet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

  • What is the best way to lost lots of weight? I read a lot of good opinions on the internet about how Custokebon Secrets will help you lost a lot of fat. Has anyone tried this popular weight loss diet plan?

  • Great Video, thank you. Starting all this after many many years of neglect (just turned 50) My goal is to lose weight and gain muscle. I’m working out about 4 times a week. Any suggestions on how to set my macros while trying to accomplish both?

  • I’m a skinny fat, 5ft woman and I am lost AF �� I dunno what I should be doing, am I meant to go on a calorie deficit, or swap my macros around so I have more muscle fuel and less fatass fuel? Please help ��

  • Hey Tao, quick question. If I’m using the macros to bulk up and working out 4 days a week, what should my fat percentage be doing? Going up, maintaining, or lowering? I assume the point of “bulking” is to actually put on muscle, which means my fat percentage is going down (more muscle weight = less overall percentage of fat). I wasn’t sure what to expect, though, so I figured I’d ask.

  • Whats the rule of thumb when bumping up specific numbers so my numbers according to this is 155g of protein and 400g of carbs I think i wanna bump up my protein for bulking to maybe around 160g so would i bring my carbs down -10g or -20g?

  • Hey Tao, I hope you’re doing great. I live in San Francisco, CA. I have a few questions;

    1) Can you do this analysis via video conference (FaceTime, Whatsapp video call, Google Video Chat, Skype, ect.) with me so I can reach my goal of getting cut?

    2) If so; (a) how much would you charge me to make this analysis of how many proteins, calories and carbs I should eat to gain my goal, and; (b) periodically (maybe once every two weeks or a month) check up with me the stats to see if there is changes that need to be made with the nutrition plan?

    3) If you don’t provide your services via video chat. Could you please recommend someone that can; (a) make a nutrition plan with me in a logical step by step manner like you did in this video, and; (b) works in the Bay Area?

  • Thanks for watching my video on calculating your macros for fat loss and muscle gain. I hope this helps you reach your goals if there’s anything else you need help with let me know.��

  • I have adjusted my macros to 50% protein and 25% carb and fats each…and i am in caloric working out twice as hard.. Still not dropping weight on weight scale why?? ������

  • Great article
    At 62 it is taking me forever to gain muscle and any extra calories want to go right to my waste
    I will keep pumping and get this diet tuned in. I have weight trained for 40 years

  • I’m a girl, so it’s possible for me to lose fats and gain muscle more than a guy? I’m just done bulking and cutting coz I end up having bad relationship with food

  • Very inspiring and motivating. Each step’s details, pros and cons, is well explained with right calculation. All the efforts combined in this video is highly appreciated and recommendable. Thank you #JeremyEthier

  • Ok, so to clarify. When talking about cutting, are you talking about remaining the same weight? For example, if I’m 190lbs and want to cut but remain 190lbs I’m using 190 to calculate, correct?

  • What about cardio though? Im currently working on losing a lot of fat, since i’m obese, doing a lot of cardio and resistance training. I’m at a 35% calorie deficit, mostly eating protein and feel like i’m still building muscle quite fast (noob bonus?)

  • Is Custokebon Secrets useful to lost crazy amounts of weight? I have read numerous good stuff about this popular fat burn secrets.

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • when i went into recomp i was in a very small surplus and i worked up slowly until i found an amount of food i could eat without gaining too much fat. what’s good about that is that i can go back to maintenance and i’ll lose fat. kind of a weird reverse diet? ifk

  • This stuff is Not simple or easy. Why is it soooo friggin complicated?!

    I’ve lost over 60lbs by working out more & eating less (by Intermittent Fasting/smaller portions). I look like a less beefy in the chest version of one of your before pictures, but getting lean just seems too complicated.

    Everything is just an estimation no matter how hard you try & specifically calorie count each bite of food you put in your mouth. So you’re still going by trial & error day by day seeing if you ate too much or too little. Not to mention you have to workout so hard that afterward you don’t wanna even think anymore.

    I’m ranting…. I’m frustrated.

    I can’t continue doing the same thing I’ve been doing because I’ll just be tearing down muscle getting smaller & smaller, but if I don’t figure this eating/calorie counting nonsense I’ll just get fat if I cut out or cut down the cardio.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • Its still astonish me just how some people have no clue about Custokebon Secrets even though a lot of people using it. Thanks to my buddy who told me about it. I’ve lost crazy amounts of fat.

  • This is working for me! I will share the link with u all:) so good fat burner: Try this and reply if its working for u:)

  • Only 5’5? I’m twice that height and have to do twice the work lol. I’m not skinny, I’m more slender/stocky. I put on enough weight, if I try hard enough lol.

  • Tbh, it is tough to reject the notion that his gains are due to steroids.

    Afterall, we hear it frequently that the majority of Youtubers professing to be natty, are liars. Im not saying he is lying, but statistically, odds are he is.

  • creatine doesn’t seem to work at all for me, was taking it for several months and haven’t noticed any significant increase in muscle gain

  • 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 80g.,and Carb intake is 140 175 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 am 64

  • how can cutting number can be higher on protein than bulking? where do you get your numbers from? i cant belive a word your saying. your numbers are so high it insane

  • What is the best product or brand to lost crazy amounts of fat? I read lots of superb opinions on the net about how exactly Custokebon Secrets will help you lost a ton of weight. Has anyone tried using this popular fat burn method?

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • Loosing fat and building muscle might seem hard, but keep in mind that the bodyfat percentage decreases automatically if muscle is gained but fat mass remains the same. Gaining more muscle than fat is totally doable but will look like you lose fat and build muscle

  • Yay it’s working, I weight same or but pants fall off, arms bigger and look nicer and only been at it for a month. I wanna trim 10pnds in fat tho and be 165 and get like 2/3 inches more on arms hope I can make it

  • Jeff’s only 5’5 and looks more masculine than most of the guys I work with who are literally twice as tall. Just goes to show you what a good physique can do to human perception. Super inspiring to a little (5’7) Irish-Sicilian mutt like me.

  • If gyms are just re-opening for you and you’ve spent the past couple months either training inconsistently or with minimal equipment at home, then I think that this is the perfect opportunity for you to apply the protocol I go through as your body will likely be primed for a body recomposition to occur. Give it a shot and let me know what you think and here’s the written article on the blog for those interested: Cheers!

  • jeremey keep that Good scientific work up Stay blessed… Really helping me alot الّحَمدُالِلّٰہ
    Loose my 3.5 Kg (7.8lbs) first time in my life with all Good signs u mentioned in just 2 weeks…. Hope i wish i could understand more from your video which are purely scientific and practical… Still want to loose more weight because i had Put a lot of fat in 8 years (29.7%) body fat now…
    ��آمین یارب العالمین��

  • ☝��question please:if I only can make 15 push-ups/day,,, can you advise me which is more in body composition,, do it one time, or divide them into groups 5 rep/set?

  • Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? I have noticed several awesome things about this popular weight loss methods.

  • This GUY IS OK,

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Is there a reliable site for caloric intake I have one telling me 1800 to maintain and one saying 2700 and that’s a crazy difference

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • I guess I’m skinny fat, because I weigh 52kg but my bf is %29. I’ve been with a nutritionist in a 1200calorie diet for 3 months and I didn’t really starve myself, the amount of food was okay for me but I never saw any changes!! Even if the scale went down 2kg and that’s it… I’m not sure what type of diet I should follow because I just feel I can’t lose any fat at all. I’m also lifting 4-5 times a week and doing some cardio:( ����

  • Does Custokebon Secrets really help to lost a lot of weight? We’ve read numerous good things about this popular fat burn diet plan.

  • I was put on your channel but Christine from Simply Nailogical, and I’m so happy she mentioned you and your gorgeous partner Stephanie. I know you’re not supposed to judge a book by its cover, but when I saw you in the thumbnail, I braced myself for the infomercial-gym-nut screaming “YOU WANNA LOSE WEIGHT? GAIN MUSCLE? WELL LETS GO GO GO!” And was so pleasently surprised with your eloquent, soft spoken, and research driven speech. I hate being yelled at and never find those things motivating. Thank you for being so lovely!

  • I have lost 10lbs in just one month by following diet plan from *Next Level Diet*. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDiet.

  • I read plenty of good reviews on the net about how Custokebon Secrets will help you lost a ton of fat. Has anyone tested out this popular lose weight secrets?

  • just what i though… the grams of protein a person should take should be based on lean body mass… not overall bodyweight including fats…

  • Finally someone that knows his stuff (the science) and is natural for real.
    So many fake naturals out there that are giving advice like they are natty but have that dark secret in the medicine cabinet. I like your informative videos keep it up!!

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • Question brother?
    for a hard gainer with less than a year lifting experience how long would it take to get the same physique as you have right now?
    i mean right now i weight about 143lbs and want to go to 163lbs of pure lean muscle and i am hungry to change my body for the better and to look like you are.

    How long would it take me to build my ideal physique?

    Thank you, bro(Y) btw you look, awesome man!

  • Matty what are ur thoughts on metabolic damage for someone who is been unsuccessfully trying to lose weight for a period of 2 years eating -400 maintenance? what are ur thoughts on staying in maintenance following a 45% pro, 35% carbs, 25% fats to recomp?

  • Hey Matty I’ve been watching since the mesomorph, ectomorph endomorph video, I built a training program focused on burning fat and building muscle for individuals in case #1 I was wondering if you could take a look and give me your thoughts? You can find it on my twitter @SwoldierDSyR. THANKS! and keep up the good work

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • Any one tested out the Custokebon Secrets (look on google search engine)? I’ve heard several awesome things about this popular diet plan program.

  • 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 have the arms of the guy in the right side of the thumbnail and I have the belly of the guy on the left side of the thumbnail. I need to gain abdominal muscle and lose fat.

  • I’ve heard when cutting to prevent stalling every 3rd or 4th week go to maintenance calories to sorta reset your hormones, then resume your deficit.

  • Guys. lost lots of weight doesn’t need to be hard (I used to feel it did). I will give you some tips now. Get a popular diet plan called Custokebon Secrets (look on google search engine). Thanks to it I’ve lost lots of weight. I should not even be speaking about it cause I do not want a lot of other guys out there running exactly the same game but whatever. I’m just in a excellent mood today so I’ll share the wealth lol.

  • Site called NextLevelDiet is the very best for your body improvement. I shed 20kg by following their diet regimen strategy (I likewise had cheat meals) as well as training strategy.

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called *Next Level Diet*, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • After struggling with weight loss for years, I was able to lose 16 pounds in my first month as I finally found a solution that targets weight loss in 5 different ways. If you really wanna loose weight, watch short review video in my channel to see how I did it. Don’t just read/watch all the success stories, become one. Stay motivated always!

  • Yo, thanks for another awesome vid! I think you (and your audience) would benefit greatly if you would use external (or maybe better) mic!

  • See the question more than any other on forums, a lot of the misinformation comes from those who feel the appearance of being leaner means they built muscle and lost the fat, probably the biggest perpetrator of them all to intermediate lifters.

  • 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.

  • im confused with all that LB thing… does that mean if i am 58KG, should eat 200g of protein a day?
    58/0.45 = 129LB
    or 129lb/2.2 = 58KG

    and when you multiply my weight in pounds, you get to 206g of protein a day, which is just insane

    What i find funny is that some say 1g per kilogram is enough and then someone using pounds say you should be taking at least 1g-1.5g per pound, which is half of that of the kilogram and im like wtf

  • I think that if your are overweight its better to lose the fat first high protein diet with a deficit and a basic lifting routine to keep the muscle you already have and then when you hit aprox the 10 % body fat mark lean bulk. its going to take you half the time than trying to build muscle and lose fat at the same time.

  • Sorry but your calculation of proteininput/day is just false…. its suggested to take 1.2 1.6g / kg per day… not 1.2 1.6 / lbs…. so with 225 g you are waaaaaay above!!!!

  • Is Custokebon Secrets useful to lost lots of weight? We have learn a lot of good stuff about Custokebon Secrets (look on google search engine).

  • As specialist, I do believe Custokebon Secrets can be good way to lost a lot of fat. Why not give it a chance? maybe it’s going to work for you too.

  • i hear different amount of proteins in a cut from different reputable sources, but all tend to be somewhat close to the same estimation. More importantly, i have been hearing to consume 1g/1lb of Dry lean mass, but not bodyweight. Logically speaking, wether you choose BW or DLM, you will get good results, but which one is more optimal and why? Anyone, please comment and point me to some studies or info on the matter, that would be much appreciated!

  • this is def gonna help, ive already lost 30 pounds in the past month, and have been putting on alot of muscle, but now i want to get to more cutting, and i was just going to do protein shakes and like 1500 calories a day, but for my tdee that would be super low, so im gonna bump it up and have healthy foods:) thanks

  • Does Custokebon Secrets really help to lost a ton of fat? We have read a lot of good things about this popular weight loss methods.

  • You are awesome thanks for this! I’ve heard about this many times before, but this is the first time I heard it where It actually not only made sense to me and taught me how to apply it without being too technical.

  • I’m skinny fat, I bulked for like 2 months and my bench is now 210 compared to it being 135 when I started, I weigh 184 when I weighed 164 when I started my bulk and I don’t like the body fat on my body

  • Good information bro. I have playing around with my macros recently and have been able to cut fat and build muscle up 60% fat, 20% carbs and 20% protein