The Worst Nutrition Mistakes Every Lifter Makes

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References:
Overfeeding Studies:
pubmed.ncbi.nlm.nih.gov/23679...
www.ncbi.nlm.nih.gov/pmc/arti...
Creatine:
jissn.biomedcentral.com/artic...
pubmed.ncbi.nlm.nih.gov/29214...
www.ncbi.nlm.nih.gov/pmc/arti...
Caffeine:
jissn.biomedcentral.com/artic...
pubmed.ncbi.nlm.nih.gov/31900...
Protein:
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28698...
Meal Frequency:
pubmed.ncbi.nlm.nih.gov/32437...
pubmed.ncbi.nlm.nih.gov/33361...
pubmed.ncbi.nlm.nih.gov/32321...
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Written by Jeff Nippard
Filmed by Matt Dziadecki: / dziadecki
Editing by Jeff Nippard
Music by Bankrupt Beats: / bankruptbeats
Calculus
Transformation
Judgement
Low Profile
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Timestamps:
0:00 - Mistake 1
3:19 - Mistake 2
5:56 - Mistake 3
8:05 - Mistake 4
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In this video I cover four nutrition mistakes that (pretty much) every lifter makes. I discuss how large your caloric surplus should be when bulking, how much supplements matter, the importance of protein, and how many meals you should be consuming each day.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@STP420D]

I am always amazed at how down to earth and no bs his approach is. It's good to see his podcast and dedication to a science driven approach.

[@connn1723]

It makes me so happy how everything be does is evidence and research based bc there's so much misinformation nowadays and it's so nice to see someone who just wants to help others and not make money off of bs

[@yasha211]

@@connn1723 fools

[@connn1723]

@@yasha211?

[@yasha211]

@@connn1723 he doesnt care he just does it for money its an act and you fall for it instead do your own research my brother learn for yourself take what ever information is good and leave what not but you need to research it to confirm

[@connn1723]

@@yasha211 he literally cites studies so regardless of whether or not he's doing it for money he's at least giving out good information. He also never makes any egregious claims or says anything crazy. Yes it's good to check for yourself and do your own research but you also don't get to choose what you wanna believe. If there's good evidence to support it than that's most likely true

[@cameronharvey4746]

I love when Jeff goes in deep on stats and science and doesnt treat his viewers like dummies. Always a clear and succinct breakdown with the full information on the screen. What a guy.

[@lukaspip10]

except the unlabeled chart crimes, nice to look at without any information gained.

[@iulian6264]

Timestamps: 0:00 - Mistake 1 - Thinking that you can force feed muscle growth 3:19 - Mistake 2 - Not realizing that most supplements are overrated 5:56 - Mistake 3 - Thinking you need a super high protein diet 8:05 - Mistake 4 - Misunderstanding meal frequency

[@is68022]

Thank you mate!

[@WhoCaresAnymoreTho]

Exactly

[@Krawna]

Ultimate note-taker

[@Dmoriarty1993]

Thank you!

[@zxichrgoxz]

10:07 Macro factor guy appears

[@FitLabb]

One mistake I’d add is that fasted workouts don’t actually cause more bodyfat/weight loss. While it may cause a bit more fat than glycogen to be used as the energy source for the workout, you’re not actually burning more or less calories as a result, nor are you burning off any additional body fat. I’d actually argue that you’ll probably have less energy going into the workout when fasted, which can lead to a less intense & therefore less productive training session than if you properly fueled your workout beforehand. Edit: To clarify, I’m not saying you need a full meal shortly before working out. Even just eating a banana, granola bar, or a similar small healthy snack with some carbs does the job just fine 20-30 minutes before a workout. 💪

[@oficado58]

Different strokes, I'm the opposite in that I feel lethargic and tired after eating for up to 2-4 hours and my workouts suffer if I do them post meal. If I'm fasted I feel light as a feather.

[@ForTehNguyen]

same here, i tend to perform better in afternoon workouts after getting a couple meals in the day

[@deshovel5243]

I get lightheaded if I try to work out while fasting. Then again I fast without water cause Ramadan lol.

[@ljot1]

I feel great lifting fasted, but it did take some time getting past the lethargy and nauseousness early on. Running is a different story (if more than 8 miles). But I would agree that it has little to do with additional fat loss.

[@dami1219]

@@oficado58 Yep thats why early morning fasted workouts work best for me. Also gives me more energy throughout the day and helps to regulate my sleep cycle which is another plus

[@juliansimo2815]

me looking at the Thumbnail: Puberty?

[@thetrawlerman]

I don't know if he's natty, but he looked at least 5 years older lmao

[@itzsmi3471]

@@thetrawlerman he is natty

[@CicceroSanchez]

@@itzsmi3471 he's not

[@itsevelinakp]

@@thetrawlerman not 5,but like 15

[@tylervincent2559]

​@@CicceroSanchezhe could be. I think he is.

[@thetrawlerman]

Bold of you to assume I can afford 1.6g/kg of protein every day

[@jjfghjpnwf5119]

If you cant, you shouldnt be lifting.

[@thetrawlerman]

@@jjfghjpnwf5119 lmao what the fuck are you talking about? You can build muscle anyway, he clearly says in the video protein isn't the main reason for building muscle but stimulus is

[@fostermartin1141]

You can

[@seggzyantilope6023]

Not our problem bluh

[@ThierryCNF]

​@@seggzyantilope6023he never said it was

[@Oblogonogo]

Thanks Jeff. I’ve struggled for a while trying to max out my protein and be as efficient as possible. I burnt out and realized what I was doing wasn’t sustainable for me. This video drops at a good time, encouraging me to practice workout /life balance

[@theprousteffect9717]

Thank you for covering the ability to gain muscle even eating a bit less protein than is recommended, and acknowledging those who can't afford a high protein diet. Your videos are always so professional, and cover topics so thoughtfully in a short amount of time. Thank you for all your hard work and providing these educational, evidence-based videos for free!

[@ty-nt8fz]

Greek yogurt, tuna,milk, eggs cottage cheese...are all supper cheap n easy to put a bowl of one in between each meal instead of buying protein powder

[@samo3259]

@@ty-nt8fzNone of what you mentioned is super cheap where I live. Greek yoghurt is one of the most expensive yoghurts out here, eggs became crazy expensive since covid for some reason, and cottage cheese is not really expensive but it’s not cheap af either.

[@ty-nt8fz]

@@samo3259 ya I hear ya brother, eating healthy is starting to be a choice in having extra money in ur bank account......in canada Greek yogurt is $10 for a container, cottage cheese is same, 12 eggs is $8 n tuna is $5 a can...but when u think about it $20 a day per person for 150 grams of protein don't seem to crazy especially if ur trying to reach a goal.... I want my kids to eat healthy so if need be I just work n extra day a week to afford healthy food, also I'm just a labourer so don't make great money and I also watch sales so when a tray of chicken breast is on for $12 or so I buy $200 worth of it

[@TurdBoi-tf5lf]

​@@ty-nt8fz I like you

[@tiger10119]

Jeff I really love and appreciate everything you do and have done for the community. I have followed you since like 2016 you have helped me SO much.

[@travthahightower1145]

😅

[@Rawafication]

Great video as always. Jeff please do a video discussing cardio and it’s effects on muscle growth when trying to cross train. Powerlifting/running etc. not just in terms of “fat loss” but in terms of its tangible effects on gaining strength.

[@stephenhare7369]

Jeff, your whole energy and personality really encourages the long-range perspective which I think is so helpful for motivated people like me. Thank you for that 🙋‍♂️

[@__jdiesel]

Jeff is the gift that keeps on giving and giving and ..... thanks Jeff!

[@Skrimyontop]

Jeff will always be the guy I watch when trying to learn anything with lifting!

[@RayW....]

And Thomas Delaur...

[@SUPREMELEGEND]

@@RayW.... LOL.

[@SUPREMELEGEND]

Good way to stay small

[@escgravity]

go watch Dr. Mike Israetel man that's where Jeff learned some of his knowledge

[@JCES1332]

I am 44, been watching your videos for about 2 years already... Couldn't agree more. Every person has to listen to the results certain muscle building tips/advice give you. In order to meet that diet and routines that help you meet your goals.

[@antigravitywellness]

Thank you for making such great, free content backed by experience and evidence 👏 Huge value!

[@ParvParashar]

Phenomenal video. Highly informative, in depth and insightful. Loved it thoroughly! It’s extremely detailed and comprehensive. Thank you for the amazing content. 💪👍🙏

[@Thektmangel]

Mistake 4 is such a common one. Im glad you covered it. Really enjoyed the video, i think this was one many lifters did need.

[@IILarsEhlingII]

Love this video as an physiotherapist and therapy scientist. So good in showing evidence of strength training and the nutrition. 🤩

[@89ranc]

It's so nice to listen to you and watch your videos. Thanks for everything!

[@leighmilne4197]

Hey man, just found your channel. Fun watching the rips. Would love the base cards, just got back into collecting. Keep up the solid videos

[@M1LKDUD94]

According to the thumbnail: don’t be 12

[@choreographthework]

I don't if it's worth the effort looking into, but it would be cool to know if health conditions such as celiacs, lactose intolerance, and or IBD affects absorption of protein. Current medical books says that's celiacs severity can manifest in adolescent age and even potentially inhibit growth. I wish I had the knowledge you been sharing before falling for health fads when I was younger. Keep up the good work with the research and your health goals!

[@seat420]

subbed, really informative straight to the point. Provides the science to your claims. found out i been cutting way to hard thanks for the knowledge!

[@emsoawesome]

SOLID INFO AS ALWAYS. Wish I knew these things before! Thank you for this!

[@qweqwe1324]

6:18 that was the funniest thing you've done as Bro Jeff and I've seen all your Bro Jeffs skits. Great video as always

[@debtcollectah2470]

This is the first Jeff Nippard video I’ve watched in a while, and I’ve been back in the gym because I turned into a bit of a chubby lad. Hit nearly 100kg in September, dropped to 90kg by December. Put 6kg back on over the holiday period, and now I’m sitting at 85kg. All of the loss occurred when I tracked my macros using MacroFactor. Sweet to know you’re a part owner 💙💙 glad my money’s going to the right places

[@iinsomniaaaaa]

+1. Macrofactor has been awesome for me as well.

[@TomWhitchurch]

My current cut is sponsored by Macrofactor, kiwis and tvp. It's reactive macros has been so much better for me than using my fitness pal

[@everythingsbetternaked473]

Imagine caring about macros instead of calories...

[@TomWhitchurch]

@@everythingsbetternaked473 Obviously being in a calorie deficit is what is going to make you lose weight. But improper macros is gonna fuck with your training, and probably make you feel pretty shitty.

[@hago6115]

This is an incredibly helpful video you are like my favorite fitness youtuber and I love your science stats thanks jeff!

[@FrazerRussellMusic]

Been doing some research for a while but you have become my go to guy for the science based facts in my training! 💪 shout out from Glasgow, Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@birdtj82]

Hey good for u ! Since my husband (he was obese long ago ) n got fit . N got OuT of ED for life . He got lucky cuz I took bio science type course n used this Exact method Jeff Nippard used . It works !😊😊😊😊 Since ur scotish . U have to wear sun screen !!!! Suggest -- Aveeno-- All my female friends , me , my husband tired all d high price tag sun screens … shiseido , Lancôme etc . Aveeno still BEST ! My husband(used to be Ginger when he was a kid ) used it made Huge difference. He’s be out all day no sun burn !!! His Brother who was also obese . Lost weight . But No skin Care ! 😮2 of them 1.5 yr apart but look 10-15 yr age gap ! Yeah if u r Scotish …. Try AVEENO! It is d only one not Sticky or Greasy ! It’s d only one works , but not greasy ! (Once apply within 2 min , it doesnt stick at all feels NOTHING all day ). They r not Pricy , prob 13-15$USD . I just buy them when on sale :):) :) 😊 yeah like 5 yrs in …. U Will see difference cuz most male don’t take care of their FACE n hair :) all the effort to look lean , what’s the point . Scotish ppl get sun burns Quick . Yeah seriously at Xmas ,,,, my husband’s brother looked so Stressed in front of his gf , when my dude showed up looking 10-15 yr younger when they r practically same age . Which is raising eye brows . Lol 😊. Aveeno Sun screen n some face lotion can go long way :):)

[@nilsjohananti2337]

If you set the playback speed to 1.25x or 1.5x it sounds like ben shapiro

[@winddruid9789]

OMG WTF

[@SuperHaloreach4ever]

"Hypothetically, if you wanted to get 'swole'....."

[@Auratix]

LMAO WTF ur right

[@saleen12]

I was just thinking this on 1.75

[@jharedcruzada479]

Thanks for the vid, Jeff! I’m starting my fitness journey later in life than a lot of friends did (I’m 25M). I enjoy the fact that because of my age I’ve been motivated to learn how to train most efficiently. This cuts down on bad habits needing to be broken and also saves me lots of time in the future from this start point. I’m proud to say you’ve gained a good follower and I even visited your website to grab a few products! Keep making great content!

[@jasonfanclub4267]

25 is still very good

[@D71219ONE]

I started when I was 25. I primarily used Jeff’s videos and got shockingly large quickly. At 28 my dad died and I started a new demanding job right at the same time. It messed me up and I fell off. I just turned 30 and I’m just getting back into it and I feel so weak, but I know where I was before, and this stuff works. Jeff gives the best advice of anyone I’ve found on KZbin. I know guys who didn’t start working out until they were in their 40s, and you’d never know. The key is to start and be consistent. Good luck!

[@victorbeysmith]

Been enjoying this quality content since 2017! Thank you Jeff!

[@philippegagne5869]

I do not know if you made a video specificly on this topic outside of the one on excessive clean eating, but did you do a video on balancing intuitive eating and general fitness (particuliarly for those went through eating disorder or disordered eating while obsessing about health and fitness) ?

[@VindicateCyanide0]

I've been gaining muscle while maintaining my weight the past month but want a slight cut (maybe 250-300 calories max). Needed this. Love this channel :)

[@birdtj82]

Yeah !!! And def fallow Jeff Nippard n his Fiancé Stephanie Buttermore . Both ultra science based ! My ex (engineer, smart guy , valedictorian like genius dude . He used to try to be Personal Trainer for fun , at side . N it would only take 3-6 days online course , 😮1 online test to be “I am certified !!!! 😮” he just so mad realize MOST personal trainer r cookie cutter random just shows off muscle to attract customers) ! N I took same/similar course 😅as Jeff ! I am backing him up. Back then no matter what I SAID to anyone , I got Laughed at , cuz I look 5’3 slim curvy girly I don’t look like muscle bulking man 😅! So be careful what men tells u . Cuz women have diff metabolic rate , also men r mean to be 10-13% optimal fat . Women are mean to be 19-20% minimal fat (for child baring , collagen production , estrogen production ) estrogen stops producing when fat is too low ,,,, so women can NOT get pregnant (not safe to be pregnant for d kid 😮when too skinny ) if too skinny . Also when Estrogeon is Not producing …. (Collagen is mostly MADE by Estrogen) …. That’s why those models etc they always age fast!!! Collagen makes skin , internal soft tissues … evrything ! Critical to over all health 😮 Yeah so those men personal 😮trainer :”oh do this! Deficit , Cut ! Blah blah blah .” Will make WOMEN fatter ! Cuz it can triger ED ! N men personal trainers love that cuz women will need MORE advice from them ! Jeff n his fiancé r Very Science Basesd ! U do not ever do a Deficit ! If u do , have to be very very little n covert 😮. To the point that yr body feel like have had full meal . Either eat something bulky as Filler or eat boiled/microwaved Egg . Fill u up . 😅 I am out of ED for life . N 5’3 XS-XXS 113 lb. Just want to help ! So Be very very careful! Deficits can ruin ur Weeks of effort for short term goal. Makes sure eating full meal first . 😊 when Body Metabolism is NOT messed up 😮(deficit can triger that ) …. Body use d food we JUST eat as prime fuel !!! N burn that off first . When we often Deficit … it stores fuel First , n ask us to EAT more , that’s when we get so Hungry when tho we just Ate ! So if deficit …. Has to be very covert . 😮 Our PhD Health Science professor 😅told us -- how to lose the weight , it’s not about cal in cal out . Brain does math 😮😅with its own formula like AI 😅

[@wb6930]

That’s good, because there’s not much to cut when you come from body recomp anyway, so don’t stress about the calorie deficit.

[@birdtj82]

@@wb6930 she has to be very cAreful with deficit . Over time can triger insulin resistance n develop ED having Epic hunnger

[@EternalPrestige]

Ive been doing your Push Pull leg split from your website for about 1 month now. Ive noticed overall strength and increased proportions. I was skeptical at first because it was a large decrease of volume however it showed me that i had too much junk volume in my last self-made routine. Helped me max out at 275 on the bench. I was stuck at 160. Now im gonna test a squat max next week so i can update the spread sheet so it gives me more accurate numbers for working weight. What your doing it amazing. Thank you. I also got a friend to get the same routine from your website because he was looking for a change in routine. Last note: single leg swiss ball leg curls are the most intense leg exercise ive ever done.

[@cmd_reboot_sim]

I may be experiencing the same problem right now with my self made routine. Would u be able to tell me what in it would be considered junk volume if I sent you the template?

[@nothankyou947]

Thank you for this updated video!!!

[@lunarradius6521]

Nice video as usual Jeff. One thing I was wondering was if there are any similar studies to the Sundgot-Borgen paper that had an extra experimental group for training intensity or volume. It would be interesting to see if high muscle stimulus/large calorie surplus would have any changes in fat mass gained compared to the low muscle stimulus/large calorie surplus groups.

[@alfonsoperez7472]

Jeff adding water to the whole protein container and drinking it made me gain some muscle 😂. Love your videos and all the information you provide for us.

[@branchthicke7843]

Bro Jeff always gives the videos the hint of humor they need! Love It!

[@georgefryer3134]

This is amazing, thanks. I’m relatively new to all of this (been weight training for 7 months) and started taking creatine five days ago. Scientific explanations are the best!

[@Matt-zj3in]

This video was very much needed for me, thank you!

[@himeshsinghshishodiya]

Great content as always from my inspiration! The editing is getting even better. Thank you Mr. Jeff!

[@navdev414]

Great Content! Would be interested in seeing a video about recovery in regards to sleep. What effects does strength training before bed have on the quality of sleep?

[@birdtj82]

It will miss u up yr zzzz quality 😮! Which is Most critical part of Metabolism! During strength training ppl get worked up release hormon to up metabolism, speed up evrything . But that will prevent u go back to fall zzzz ! Which make u stay up late, or bad zzz . Ud be foggy brain 🧠 next day n more hungry . Our professor made clear -- MOST critical to weight loss 😮😮😮go to bed in TIME no later than mid night ! That was HARDEST! Took me a month to move zzzz time 2 hr earlier . Set reminder etc ! Do not workout pass 8pm , do not eat 4 hr before bed 🛌! But making sure go to bed within 5-6 hrs from last (FULL meal 🥘) other wise “hunger hormon”will kick in . 😊

[@areddan]

Fantastic video Jeff, packed full of awesome info. Cheers for that.

[@tonycollings9998]

Absolutely solid info', no bullshit. Love it. It's a little tricky for me after getting really bad digestive issues post Lyme Disease/antibiotics, a lot of supplements are intolerable. Focusing on clean eating, but your videos are great I get tons of great exercise/nutrition info'. Cheers there!

[@Lazyfoal]

I have digestive issues but its because of ibs. Cant take creatine, protein powder, most protein shakes, and i finally found 1 protein bar that i can finally snack on. Im going to have to cook more food. I hope you can find some supplements that you can use

[@matthewlayson2127]

I really appreciate how you clearly state you own a part of the app you sell. The transparency is really nice considering how fake some fitness channels can be.

[@instrong]

Jeff has transformed my life in so many ways. really helped me break free from self-doubt and hit the gym but I wass kinda ashamed ofmy shape at ht firs time., Now I'm even trying to film workouts and dreaming of becomeing a fitness influencer one day because i really love it..Keep it up dude, your motivation as really important, and I'm pretty sure not only for me.

[@stuckupcurlyguy]

Keep making gains but honestly I would pick a better job ... Jeff is a rare good one among a LOT of charlatans.

[@ama7erasu854]

great channel bro. just checked u out could use a better pfp

[@Kb11466]

Your dream is to be a fitness influencer, Christ almighty. 😂

[@wakkjobbwizard]

dude you got a billion other people trying to be a fitness influencer but good luck to ya

[@Tarabulus]

the quality of your content is stellar. cheers!

[@0215RJB]

Very informative! Also are you still going to upload the rest of the 2023 push pull legs series?

[@chitranshgupta2180]

You are a gem to the fitness industry ! No BS at all 😀

[@SUPREMELEGEND]

He's all BS

[@bloodbourne_]

@@SUPREMELEGEND ur BS

[@sleydax7563]

​@@SUPREMELEGEND then proof it

[@SUPREMELEGEND]

@@sleydax7563 his so called science studies are biased, small sample sizes, bad methodology. Every person's body and genetics are different. Nobody can calculate the appropriate amount of protein intake for optimal muscle gain, because it's different for every person, and it's not measurable because there's so many other factors involved such as sleep, training intensity, water intake, metabolism etc. If you are trying to build muscle, more protein will always be better than less protein. Common sense. But these goofy studies are advising people to limit protein and telling them to avoid protein surplus. This is sabotaging gains.

[@jasperzx2725]

@@SUPREMELEGEND these studies go off either the general public or people with normal genetics. I’d rather listen to a scientific study than bro science

[@chaoschen9661]

Hey Jeff!! Quick question… in regards to training, is it more preferable to do strength (6-10 reps) or endurance (12+ reps)? I’ve read that fasting is very bad when it comes to muscle loss, so unless you’re for strength, it seems you’ll lose that. Would love your opinion/explanation for what the best training is as I’m currently on a calorie deficit and on the MF app

[@Edge9897]

I got you homie! Im not Jeff but I've similarly read a lot of studies and I work out a lot. Think of weight lifting as this, in general: 2-5~ reps - strength training (density of muscle tissue) 8-12~ reps - hypertrophy training (increase in muscle mass) 14+ reps - endurance training (tolerance to time under tension) So what method you choose depends on a lot of factors, but mainly assess what you're looking to do. In general, I've found that training strength with sets of 3-5 reps on compound lifts like bench, deadlift, squat, barbell row, OHP, etc is very efficient at building strength across many muscle groups. I've also found training around 10 reps for the same compound lifts is an efficient way to increase muscle mass across several muscle groups. I never do more than 15 reps as I find it wasteful. I don't want to fatigue out when I'm repping out the 20 lb dumbells. So the GZCLP program is great for this, you open with strength training on a heavy compound lift, then move to a hypertrophic compound lift. Then, you hit the high rep range for isolation exercises (bicep curls, skullcrushers, calf raises, leg curls, etc) to round out the pyramid. Cheers!

[@alexdubose9064]

In one jeff’s video he says there’s equal muscle gain as long as you’re going to failure in the rep count of 3-35 . 6-10 is what i’d personally recommend though

[@Kristopher250X]

Jeff - I would love to see you revisit supplements if there has been additional recent research on the leading candidate supplements that interest you. Personally, I think Im a creating non-responder, but I get a significant pump with L-Citrulline. Anecdotally, I think it has promise. Thanks for another great, well-researched, informative video.

[@88hyuuga88]

Thank you for using lb and kgs in the examples. I know you can do the conversion on Google but you know, details like that are always a plus :D

[@dominichatch9234]

I get so psyched to see a new Jeff video 🔥

[@akseli5485]

What's your opinion on cutting weight fast with fasting? I find it really easy to fast up to 48 hours and getting a big caloric deficit. Then eating a few days and doing the same thing again. That leads to big weight loss but is it bad for muscle preservation? I've read about increase in HGH while fasting which would help with the muscle loss.

[@bluegang2320]

Thanks bro, this could be really helpful

[@raduantoniu]

6:17 hahaha this was a great Bro Jeff move!

[@raphaelpetrocelli5050]

Please man, never stop with the amazing content.

[@Zillexy]

thank you for all the effort you put in this work. truly amazing how high quality your videos and way of presenting is. thanks a lot

[@Comrade_Chloe]

I always appreciate how you always make your videos so well researched. So many fitness influencers are going off anecdotal evidence and pushing bs supplements. Please keep doing what you’re doing.

[@UnexGPC]

I'd also like to add that it's cool that Jeff always knows how to display these studies. I just finished my BSc thesis and I swear, some studies / papers I've read over the last months have the absolutely worst form of presentation of data I've ever seen. Jeff uses the graphs that are usable and designs his own if (I'm assuming with this one) the data presentation is shit. Mad respect for the effort he puts in this.

[@ericmendoza1818]

Can we take a moment to talk about how improved Jeff's video quality production is looking in this video? My man did some serious upgrade, shit's looking crisp AF! Thanks Jeff for putting such high quality content out there

[@jamespawelek-lacey1778]

Please can you do a video about INOL (Intensity of Lifts) explaining how the math is supposed to translate into intensity and the usefulness of this as a training statistic vs volume tracking etc? It’s something I’ve only come across recently and it’s quite complicated to get my head around and whether it’s a stat that should be taken seriously. I seem to get pretty low INOL values even when I feel I’ve worked pretty hard following similar guidelines sets per week as you recommend. Thanks and keep up the good work!

[@FarmerDan209]

Great video. Good info. Thank you. Loving MacroFactor by the way.

[@kh-wg9bt]

Bulking as a teen got me really big and strong. It was 15 years ago and didn't have as much info or helpful apps. Sure i got a bit fat but it was worth it. Being able to deadlift 250kg at 19 was instrumental in overall muscle. Plus if i hadn't experienced INSANE newbie gains i don't think i would have got hooked to exercise consistently like i did

[@matthewsantos422]

how long were you going before seeing noticeable gains?

[@kh-wg9bt]

Gains in strength and weight were immediate. Changes in body composition is hard to answer. Perception of body image is strange. I remember a point in my early 20s when I was truly impressed with my physique. So that's probably 5 years in and after losing a decent amount of fat. I would say muscle gains are slow and subtle perceptually especially if you're putting on fat. Then 8 weeks of losing fat can yield dramatic visual results

[@BrawnyKingFitness]

Ideal protein intake is largely overestimated by people. Eating huge amount of protein will only lead to 💨

[@tosalvation3925]

Is 1.5 gram of protein per pound ok?

[@arsh0189]

@@tosalvation3925no it’s excessive go for 0.9-1g/pound

[@nicksmithnutmilk]

​​​@@tosalvation3925that's way too much and expensive . 1,5 gram per kg is optimal . Eating 300 grams of protein will only lead to farts . 100-150 grams is enough

[@johnyoung3397]

1.5 g per pound won't hurt you if you're not overeating calories but it also won't help you any more than eating half that

[@davidforman8593]

Another home run from Jeff. JEFF - in your protein intake recommendations - do you count grams of trace proteins from foods such as nuts or quinoa towards your daily goal? Or only straight protein sources like fish, meat, etc.?

[@rebeccak7956]

Excellent breakdown of nutrition mistakes, and alternative approaches for lifters🔥

[@jsilbern8973]

What's your stance on caloric fluctuations to hit a weekly goal instead of just a daily target? Is there any research to suggest it being better or worse? Good video as always

[@FIGP1]

I wanna know this too

[@MrCraig2812]

Also interested and just listened to a good mind pump podcast where they talk about this to some degree, saying it is better to ensure the surplus is daily and not saved for a weekend splurge, but I want Jeff's wisdom to back this up haha

[@connormaynard2748]

Look up calorie zig zagging seems to be proven useful

[@jasonrios3120]

A ton bodybuilders do calorie cycling. (High, low, medium carb days)

[@MrCraig2812]

@@connormaynard2748 this is great cheers, kind of what I do naturally as I have an untracked day once per week and just be sure to hit my slight surplus other days... I did used to have 2 days that were under maintenance not by design, and notices more fat gain, I think I was underfeeding but not sure

[@kkrunchilluminate7912]

Thanks Jeff always appreciate when you drop a banger video

[@RhysH212]

Hey Jeff, I’m set to binge watch your videos. Have you got a playlist where I can run through all your fundamentals?

[@showkatlon2267]

Always great content. Love your videos.

[@ChefBlairSilva]

Hey Jeffie boy ! Nice to see you again. Should we calculate our protein intake based on body mass or lean mass ? Does it make a difference?

[@xHuntedStormx]

1.6-2.2g/kg of total body mass. much easier than measuring lean muscle mass and then calculating protein intake from that, if that's what you mean?

[@speedyboi4623]

So happy to see that it isn’t mandatory to meet your daily protein goal. I always thought if I wasn’t reaching my daily protein goal I was building almost no muscle as if I didn’t have enough. I guess it makes sense since protein is a building block and not a fuel source. I guess it’s like building a brick house with only 500 bricks a day instead of 1000 bricks. 500 bricks ain’t as fast but your still building the house just slower.

[@aakashbhat2018]

I would argue it's actually better to not be at the highest level in general, because of sustainability. Yes you might build the house faster, but the workers can burn out or injure themselves, or the house might have some mistake in it's building. Eating 180 grams of protein a day requires a constant effort which isn't sustainable for the average lifter.

[@Cenot4ph]

there's no such thing as a "fuel source", the body has numerous chemical processes where mass is used that gets converted into other mass and all of it is relevant in some way or another which include functioning muscles and creating new cells.

[@adam_2425]

Don't listen to him I've been eating less protein for the past 7 months and I didn't see big changes now I eat 200g every day and I saw the gains focus on protein

[@PAllen77]

Only dude I’d consider downloading/subscribing to an app because he recommends it. Jeff is quality. 👊🏻

[@gottawatchemall4120]

This video was incredibly useful thanks!

[@Mizelei2012]

Yeah, I made a mistake in my first two months so I ended up gaining fat to where I was 206,57 lbs. I've been trimming it down and now I'm at 191,14 lbs with approx 18% fat so I have a bit further to go.

[@bill_monty]

Biggest mistakes I made early was definitely being overly focused on protein and supplements (including test boosters, fat burners, etc. 😖) but I learned within the first year to ween off of that. Now I only do creatine and maybe a multivitamin, only use protein shakes when I really need it which isn't often. Another thing I'll add is thinking you need to eat a certain way, but really as long as calories + protein are good and you're not extreme with your choices you'll be fine.

[@jameshill2168]

Ty for uploading on my birthday. Appreciate the content as always!

[@BliTzeDGames]

happy birthday bro

[@julienf2301]

7:49 An important question here is what do the statistical fluctuations correspond to? I see two main hypotheses which would lead to quite different conclusions (and the study has probably no way to disentangle them): a) It is a random noise coming from the statistical uncertainties in measurement tools and imperfect implementation of the protocol. In this case the mean is likely what is important, it is a representation of the "true" function once the noise is averaged out. The conclusion is that you need around 0.7 g/lb to maximise your gains but even at 0.4 g/lb you still have gains. b) An other hypothesis would be that this dispersion comes from the heterogeneity of the population, depending on many uncontrolled variables (from genetic factors or lifting experience to how many hours you sleep or what's the usual timing of your meals). Then the most natural thing to do would be to be maximally pessimistic about your personal case, in which case the 0.7 g/lb would pretty much unchanged but 0.6 g/lb would not even be sufficient to simply guarantee maintenance.

[@firststepworkout]

The worst nutrition mistakes: 0:16- Mistake 1 3:19 - Mistake 2 5:56 - Mistake 3 8:05 - Mistake 4

[@gunner5916]

Thank you good sir! 🙏

[@vikingthedude]

Oh

[@AlexHabits]

Jeff calling my dream physique a "nutrition mistake" in the thumbnail 💀

[@rickgrammatica9385]

Brilliant video as always, thanks! When you calculate the amount of protein you consume, do you add up the high quaility protein (e.g. chicken, whey etc. that contain higher amounts of BCAAs such as Leucine) or all protein consumed? For example, if I'm consuming 150g protein per day, should I aim for all of this to come from high quailty protein and ignore the extra grams of protein from foods like, rice, fruit and vegetables? Or should it all be included in the total?

[@martint6547]

You include it all.

[@SmayFit]

Great video. I love your scientific approach to building muscle.

[@user-nt6cs8fq4g]

Grams per pound, the ultimate american unit measure

[@arsh0189]

😭😭😭😭 i cant eat 1g/lbs im a metric guy

[@xalm0stxfamousx489]

no one does it better than Jeff, Great video!

[@jiahuiliu534]

Love the content and the video quality too!

[@Curt15x]

great information here thanks man!

[@chrisbarney1609]

Loved the bit about eating below .7g/lb and how you can still build muscle, just not as fast. I've experienced this personally and appreciated the call-out for not being able to afford 1g/lb.

[@harry638]

Agree mate. Protein foods are hell expensive

[@irockyoursockes]

Yeah cutie

[@Fitsuuu]

What I've learnt in the last 6 months atleast for me is that cardio allows me to gain the benefits of a calorie surplus without actually being in a surplus. I eat 3500 calories a day, which more than allows for all the nutritional requirments to build muscle, usually the excess would go on as fat. But now I also run 20km/week, so that excess gets burnt off allowing me to stay at a fairly stable BF % (around 13-14%). Since doing this my gains have remained more or less the same as they did when I would "bulk" (I never aggresively bulked mind you, I get very lethargic at higher body fat %s) and as a bonus I am also exponetionally fitter, closing in on a sub 20min 5k. Cardio has been the answer for me to balance out my need for additonal calories without wanting to gain body fat.

[@UnwittingSweater]

This was very similar to my experience. I think it will get alot better when its content is linked directly to the code in the ide and can execute code tests to understand if it has done the right thing.

[@elianb5341]

Your content is out of this world keep it up.

[@tonygeorge829]

Ive used macro factor for the past several months; my favorite app to track. Thanks for the awesome video Jeff, always love the researched videos you send out!

[@madmike987655]

Im glad you've mentioned about the protein intake. I've had numerous arguments with people in recent years about how much protein you need to consume. In my opinion, the majority of people don't need any more than 0.8g per lb of lean body mass. Anything from 0.5-0.8 will suffice the majority of people. I've seen people saying you need between 1.5 and 2g per lb of bodyweight and that's just ridiculous. Half of that is literally being excreted .

[@overtime94]

Appreciate the distinction you made between body weight and lean body mass. I never understood why people over simplify this.

[@mark4lev]

The amount of protein a natural can synthesise is extremely small. If your on gear like Jeff that’s not important because you are in a state of protein synthesis the ENTIRE time you are on the cycle. Remember, steroid users need LESS protein than naturals not more.

[@kaiward8163]

@@mark4lev Jeff isn't on gear and never has been. He frequently competes in heavily drug tested natural only competitions and has even won one recently.

[@mark4lev]

@@kaiward8163 trust me he juices. If you know, you know.

[@kaiward8163]

@@mark4lev Yeah bro everyone is on gear. Even when they frequently enter drug tested competitions they are on gear

[@I.Z.Phooto]

I find this video SOOOO helpful. Everything I've been unsure about you addressed. My only disagreement is no disclaimer about this knowledge being based on your personal experience and knowledge. I say this because I've seen how addictive caffeine can be and personally I don't think it's worth that little kick to go to the gym. I wish you said something about how addictive it is for those who don't know and start drinking coffee because of this video

[@Ex_Ex_Ex]

thanks for your work. You make fitness available for more people.

[@Cylonknight]

I wanna say thanks for the videos. I started going to the gym consistently the end of December 2022, didn't see any results until I started focusing on my calorie and protein intake. I started at 135lb and 6ft, I still only weigh 146 now but it's progress and I'm getting the foundation.

[@righteousmcdouble7167]

Dudes sounds like Ben Shapiro

[@AdamWojnar-Anglie]

😂😂😂

[@timothyjohnson679]

Looks like a monster though, I know, it trips me out too

[@josh_de_lange03]

Ayo facts, imagine Ben is like a secret body builder which is why he always wears a suit 😂

[@pablovilla7539]

Yes, but a facts based version

[@RahmenNoodles]

@@josh_de_lange03Ben built like a sack of lard let’s not kid ourselves

[@kyzerbowen2309]

Hey Jeff, you should talk to Andy Galpin about protein intake. He has some good research to back his hypothesis of over 1g/lb of bw. Thanks for the video!

[@BearCozyCrew]

Amazing content Jeff, subbed!

[@darkydoom]

I really appreciate these sorts of science based fitness and body composition videos, thank you for doing this 🩵

[@jackrosenbaum]

My first 3-4 months of lifting, I gained 30 ish lbs. At the end of it my body fat was still around 15%, and it still looked pretty lean. I wouldn't do it again now as a more experienced lifter, but i think the large surplus helped squeeze every ounce out of the newbie gains

[@gkountilas]

how tf did u gain 13ish kilos in 4 months😂😂 been working out for 3 and only gained like maybe 2kilos(5ish pounds)?? I eat adequately, sleep well, work out with inyensity too. I think im like 11-12% body fat and only added muscle so far

[@dipolodocolous]

@@gkountilasnot an expert but this guy is obviously a genetic anomaly, maybe if you’re still at 12% body fat you should consider a greater surplus

[@rustcohle9589]

You really should track your kcal intake. I always thought as a skinny one I could eat everything I want without getting fat. I tracked calories intake and added about +500 kcal a day. In 1 month I gained 4 kg's of fat/muscles, it actually scared me how fast I got a fat belly I could grab with my hands. I got slightly bigger chest and arms but kind of lost my lean abs 😢😅@@gkountilas

[@kgeo2686]

How much is wasted if you have a deficit? I have been lifting like crazy but I have a weird situation where I KNOW I'm not eating enough. I'm getting super shredded(and good muscle growth) but I wonder how much lean muscle growth I'm wasting. Thanks! Edit: The video pretty much answered what I already knew. I really am gonna have to add back in regimented nutrition. I find that to get the proper intake, I need to be disciplined and eat significantly more than I normally would. But that is what it takes!

[@star08094]

I am in the exact same boat as you based off what you described. For a magnitude of reasons, I wasn't lifting from August 2022-January 2023, so I nearly reset. Although I've been lifting for the past 4-5 years, the beginner gains have pmuch come back, since I was on such a long break. I know I'm definitely not eating optimally, but I'm still growing muscle/fat thru what I am eating. But yes, all it comes down to is just eating more. Oftentimes we try to find different solutions, rather than just doing exactly what makes sense. Keep up your grind bro, we all on a mission to improve.

[@6thsense464]

It depends on what you want to achieve. If you want to be shredded than keep doing what you do now because it is not worth to put on fat and cut again after.