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

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

Get The Ultimate Guide to Body Recomposition!

More info on the nutrition guide:

This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:

• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!

If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:

• 15 Chapters and over 140 scientific references
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”

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Watch my latest full day of eating video:


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Music: Blue Wednesday – Tick Tock:

Epidemic Sound

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

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


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.

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

  1. 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: 🤜🏼

  2. I understand the idea but in my opinion there's to much protein in this protocol for bulk.

    Btw, the rest, great video.

  3. I'm 170 pounds of wieght and i dont look as buff as you. (I dont have 10%fat i would say i'm at 20% probably) is height an important component?

  4. hey jeff!! great videos with great information… can i know what is the best way to calculate my BMR ? as there is so much calculators outhere and i do not know which one is the best ?

  5. I’m 5’6 and 156 pounds I’m currently cutting weight rn but The bodybuilding website says I should have around 1,700 calories I just feel like that is so low. Anyone have any recommendations of how many calories I should have.

  6. Every time I see "grams per pound" I want to throw my computer at the wall. Just use metric! If you're using grams, then use kilograms, not pounds.

  7. Hi guys, hope someone can help understand something I've been struggling with for a while. I'm fairly skinny and have been working out 4 days a week consistantly for about a year now. I have gain some muscles (a little) and now trying get rid of belly fat. I started dieting about 2 months ago and hit a plateo. So I went back to my normal diet which is just enough to maintain my weight. And now I have gained fat in my belly almost same as before I started dieting in just 2 weeks. I'm really frustated and can't seem to understand why I can't gain muscle but only belly fat. I have been only eating salad, chicken breast and thighs and steak. No carbs or fat. I would much appreciate if Jeff or someone can help crack the code of my body.

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