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

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: JeffNippard.com 🤜🏼

“Sleep is the single most important-“ Me watching this at 3 am: Oh no-

I trust this man. I don’t know what it is. He gives off the energy of a buff, swole mouse

I watched this video almost a year ago and followed its to a t. I have lost 50 pounds and gained 20 pounds of muscle. This is from thanks giving last year. I am in the best shape of my like! I totally appreciate the time you put into this video! Thank you!

Rewatching this video 14 months into my fitness journey. Down 75-80 lbs. big increase in muscle. Age 33 5’7, 158 pounds, Shredded 8-10 percent body fat. Benching 1.5 my body weight and looking great. It’s a marathon not a sprint!

People always talk about skinny fat, why never chubby swole?

I love how when he says “recent science challenges this idea” he actually provides a study. Great video and fantastic content

Love your content! I lost 100 pounds in 2021, took a diet break and am back in a cut. I'm 5'5 and now weigh 183 pounds. Looking to get around 170 pounds. Let's get it 💪🏻

Never seen anyone put so much work into making videos for RU-vid. It’s like a biology class.

He explains it like he’s planning a heist

When he said "the sub-optimised trainee"..I felt that

As someone who is about to start their 4th week of Trt due to having T lvls around 200... I found this video extremely helpful. Im looking to put on muscle but also have about 50lbs to lose too... 100% subbed and will support channel. Thank you for providing the studies. The sleep one is huge i'm finding. An hour of sleep seems to be the difference between waking up the first time the alarm goes off and being in a bad mindset turning them all off. Thank you for the quality content

Just bought your book, I’ve always been overweight then I used your videos online to structure workouts in such a way that I made serious gains, but then I took a loooong break and now I am basically back to where I started I am so thrilled about the way you break this process down so well, Thank you!!!

Him: Sleep Me: *Watching this at 3 in the morning*

4:26 - Step 1: Recognise training as the driving force 5:16 - Step 2: Decide on a primary goal 5:43 - Step 3: Center calories around maintenance 6:21 - Step 4: Setting up macronutrient targets 7:24 - Step 5: Optimise!

After 3 years, in 2022 your accurate content still rocks a lot! This should the base "reading" for any newbie or intermediate fitness/bodybuilding person. I lift for 15 years, with some breaks apart, and when I saw this video I knew had to dissect very well. Congratulations, you are the example of intelligence applied to bodybuilding. Please continue the fantastic work. You are great

I just started trying to lift weights and your channel has so much scientific backed into. It’s like having a master class with a nutritionist and trainer all in one. Thank you!

Sometimes I play Jeff Nippard videos when doing my essays because his vocabulary helps me out lol

Key Points I found in this video: 1:09 It's possible to build muscle without a large caloric surplus and even without any surplus at all. 1:50 New lifters have the best chance for body recomposition because they are the most primed for building muscle that they'll ever be. Also, calories can be pulled from fat to fuel muscle building. 2:06 Overweight individuals can eat in a calorie deficit and still have enough energy stores to fuel the muscle-building process. 2:15 Detrained athletes that have built decent levels of muscle before get a recomposition effect due to muscle memory. 2:30 Thanos using the Infinity Stones is very similar to using anabolic hormones so this is awesome! 3:05 If you haven't been training very hard or seriously even though you've been in the gym for years you probably fall into this category. I have a client that did this for almost 2 years and she's made more progress with me in a couple of months than she ever did by herself so this is definitely true! 4:08 Recomposition probably won't happen much in advanced trainees who already have their training, diet, and supplementation fully optimized. 4:30 STEP #1: Training is the main driver for body recomposition no matter who you are. Also, OVER 9,000! Like this, if you understood that reference lol. 5:03 Focus on progressive overload and perform 10-20 sets per body part per week with appropriate intensities. 5:16 STEP #2: Decide on a primary goal! 5:27 If you're leaner 8-12% (male) or 18-22% (female) your primary goal should be focusing on building muscle mass. On the flip side, if you're not so lean, 15-20+% for men and 25-30% as a woman your primary goal should be fat loss. 5:49 STEP #3: Find maintenance calories and adjust based on your primary goals. Set up your maintenance calories and add 5-25% calorie surplus for muscle growth. If you're more predisposed to gaining body fat, err on the side of 5%, if you're always relatively lean you can be more aggressive on the higher side at a 25% calorie surplus. 6:10 If you're trying to lose fat, enter a slight deficit in the range of 10-20%. The more fat you're trying to lose, the bigger the deficit here. 6:23 STEP #4: Set up macros for your goals. Protein comes first. 1.2 grams per lb of lbm if you have a higher body fat %. 1.6 grams per lb of lbm if you're on the leaner side. 6:50 Jeff is jacked as fuck so he needs 1.5 grams per lb of lbm! 7:05 protein has a bunch of benefits that assist in body composition other than muscle growth. 7:20 fat intake should be set at no lower than 20% of your total calories. Carbs will fill out the rest of your macronutrients. 7:29 STEP #5: Optimize your plan and pay attention to the details! As you get more advanced, the little details do add up and absolutely matter! 7:47 SLEEP MORE! Also, those kiwi pillows are totally Jeff 😂 8:10 The better your sleep is the more fat you'll lose in comparison to lean body mass. This is insane and explains so much in our sleep-deprived society! Bottom line: sleep with kiwi pillows! 8:33 peri-workout nutrition matters. Your pre, intra, and post-workout nutrition and supplements will add some benefits as well. Focus on protein powder, creatine, and caffeine first. 9:55 Jeff plugs his book and he should because it's a fantastic resource. Edit: I'm finally back as I said I was! For those that were awaiting my return, I apologize for the long wait! Especially @I agree but I think that. I know you wrote those last 2 comments with the addresses on them perfectly! Hopefully, you've all been well and have had a happy holiday!

Jeff, I ran into you yesterday. I’m currently serving as an Airman in the military and was looking to burn fat and get slightly bigger but not too bulky. Just strong enough for gymnastics and such things as calisthenics. I love your channel dude! 10/10 Straight to the point & with evidence with clear explanations. Love it.

This seems to be a very good channel. I'm all ears. I'm a physician with great interest in nutrition, training, health and self-improvement. Despite having been a full time professional for almost 20 years, learning things every day, I feel like a novice, eager to learn more.

At the beginning, he looked so happy eating the pizza, and so sad eating the broccoli. 😂 So true.

I lift hard for 2-3 months every couple of years. So I’m always a new lifter

Excellent info man. I feel like when I search online this very issue, most are thinking someone is at 10% or less body fat. I’m pushing 30% and want to cut fat (it’s all in my torso). I used to lift a lot but that was 7 years ago and I stepped in the gym for the first time today. This video is extremely encouraging as I’m very confident I can cut my body fat % while building muscle as well as definition since cutting fat will effectively make definition more noticeable. I’ll be checking out more of your videos. Thanks so much for a honest humble video. We need more of you out there

Having just started going to the gym with real purpose, these videos have been a breath of fresh air compared to some of the other channels. Thank you!

Thanos is not on steroids! He is perfectly natural, as all things should be.

me: sleep is important also me: *watches this at 2am*

Excellent content! Big fan of the channel and the way you explain things. I m now in the same situation you are explaining, but i didn't know it is called body recomposition 👏👏

Just bought his fundamentals hypertrophy program, Sucked it up and got the ultimate guide the body recomposition. I just finished setting up my meal plan and I never realized how my gains were being limited by the structure of my diet. Can’t wait to see the changes. It’s worth the 100 bucks.

If there’s no rush to compete, a recomp is the best way for everyone to go, a lot better for mental health too. A slow but sure process.

So if im overweight and new to lifting, this means I'm in the sweetest spot for building muscle and losing fat, am i right?

Very helpful. I'm obese but have been weightlifting for about 6 months now and it's been a struggle. I've tried to focus on learning the basics but it's been difficult and I wouldn't say that I've been training as hard as I would like. I have been questioning if I have already wasted the window where it's supposedly easy to lose fat and gain muscle at the same time but your video suggests the answer is no by a lot. And that makes me feel good because it still may take me a while to ramp up to where I need to be. Meanwhile though my upper body has most of my body fat and my legs are already quite toned and muscular and strong because they have been supporting my extra mass all this time. So this gives me a lot of insight on how to approach my plans.

this is the most informational video I've found for recomp and how to execute. Thanks so much!

He looks like that friendly guy in the gym who cheers on newcomers and helps them build confidence

Excellent in depth video. Easy to understand and follow. Great job!

Worked out regularly and intensely for 2-3 years and gained a pretty good physique. I’ve been injured for 8 months now and I’m soon to be making a return to the gym. Planning to recomp because over the time I’ve been gone, I’ve lost 8kg and gained a bit of fat. Gonna make sure I train just as hard if not harder than previously and get back to where I once was. As always, your videos are unbelievably helpful.

so basically sleep is important me: staying awake till 2 in the morning then getting up at 5 am for work -_-

Thanos being called out for being an anabolic steroid user was inevitable...

Just wanting to show my appreciation here. Your videos are the best with overall coverage on questions that I had. Thank you for the great quality of videos. And I bought the recomposition PDQ and it's been a game changer. Happy holidays and Cheers.

4:25 start of how to recomp

I really appreciate how well this guy presents his information. Its like reading a scholarly article: he cites his sources, lists his "arguments" and organizes them well. He's like a swole Professor.

I just purchased both the book and the essentials bundle from Jeff's website. I am fairly optimistic about beginning this fitness journey. I was a wrestler and XC runner in High School and at age 29, I was roughly 205 lbs (down from 240 lbs) and competing in 5K races and winning medals in my age group. After the shut down in 2020, I met my now wife, and I stopped training since there were no more in person races. Since then, I have climbed back up to 300 lbs. I've even faced some health issues that require medication as a result. I've started walking and exercising for about an hour every other day for a few weeks now which includes a light full body routine, but the essentials full-body 3 days per week seems to be a routine I will tolerate for a while. Thanks for all the info. Jeff. Having a background in mathematics, I really appreciate your approach given your background in chemistry.

This was so informative! Great information clear, easy to understand. Love your channel!!!

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've tried using Google to look up techniques but keep coming back to Jeff's videos. He already does the research for you and in my opinion is one of the best information sources. I really appreciate all the hard work you put in Jeff. Thanks for the guidance!

Thanks for representing us shorter guys and thanks for being so knowledgeable and awesome i learned a lot from you!

Hey guys, when I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my very first diet plan created on Nextlevel diet iirc... I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3000 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.

I can say I personally found this to be true. I have been overweight most of my life, but 2 years ago I started hitting the gym and dieting. I would observe my belly getting smaller, while my arms, back and chest were growing in size.

Great educational video of understanding what’s needed. I prefer a coach who can tell me what to train, what to eat and when. This is where it gets tricky for me; Trying to find the right coach who’s invested in my training.

This is incredibly explanatory thank you so much for sharing your knowledge 🙏🏽 Starting my fitness journey i am so eager to learn but i feel like drowning under so much data. I'm very grateful because i can see years of studies to make everything so simple and all your videos so efficients.

I’m new here, I love everything about this video, the editing is perfect who ever did it needs a raise, I like the little cut scenes where u add stuff that ur talking about, I like how ur sitting there making it look like ur talking to us directly, I like how u show back up to what ur saying, at times the way u add food on the scene with a bright light is just satisfying. Ur very creative keep it up brother

The subjects who lost muscle from sleep deprivation 1. didn't have the energy for quality training sessions in order to build and maintain muscle and 2. Sleep deprivation causes stress on the body and when the body is stressed it produces the stress hormone cortisol which dissolves muscle tissue. Therefore, 7-8 hours of quality deep sleep per night matters a lot if you want to lose body fat, build or maintain muscle tissue and generally be healthy.

Clear, logical and well articulated. Thank you.

That's true, I've been going to the gym 3 times a week for 1 year but only started getting serious with it (i.e better nutrition, slight callory deficit and harder, smarter training where I really try to put on some effort) and I've been noticing a lot more muscle growth + fat loss during the last 3 months. I'm still a newbie + was in the lazy trainee category for months, but 1 year ago I wouldn't have imagined that.

This guy looks like thor and sounds like ben shapiro

I’m currently 24 weeks out from a natural physique competition - Jeff’s videos are my favourite source on RU-vid for science-based training and nutrition tips! 🔥

This was very helpful. I was cutting a lot of carbs out of my diet while still lifting heavy 6 days a week. I was losing strength and energy. I will try lowering fat intake and increasing carbs while maintaining the appropriate amount of proteins.

He is humble compared to some others. Also… I love his use of research articles.

This video is a huge relief. I'm right now in category 1 and 2, been exercising and lifting about 3 weeks and I was very worried I wasn't doing anything. Thank you, I will keep going!

I really appreciate Jeff's videos. Overall heath and fitness can be so daunting,, but he presents the information very clearly. Even with using all the facts, figure, graphs and added research, I feel like I'm able to take in the information and apply even a fraction of what I learned right after the video. Also, the biggest thing with fitness videos that I have seen is that there's really no facts to back up what people are explaining. The "why" and "how" are very important to me. Lastly, Jeff doesn't make the audience feel intimidated or stupid. At some points, he is learning right along with us and not afraid to point out unfamiliar topics. Thanks Jeff. Much appreciated.

Thanks for the info! I'm on a journey to improve my body and chronicling it. It's a hard path but the results are worth it! 💪. This information is really useful

Well done on acknowledging that we're all coming at this from different places - so often study findings are portrayed from an incredibly narrow viewpoint. This often doesn't paint the whole picture and leads to confusion/disillusionment.

This so perfectly timed. It's exactly what I am trying to do. Thank you 👊🏽

I just subscribed to your channel. I've been training for almost 1 year, and I couldn't find someone who would deeply explain the process of building muscles. Thank you)))

Thank you for this informative video. Question: Is there a calorie deficit low threshold for supporting recomposition? Example: given that all other conditions you talked about are met, how does maintaining less than 10-20% (e.g. 35%) deficit effect recomposition if at all?

What did it cost? Thanos:"My Balls"

Life saver! A lot of the so called workout gurus on here are very stingy with their information because they’re money hungry when they don’t realize that explaining it like this will definitely increase sales. I actually want this book now. Thank you much for sharing your research

So inspiring.

A clear and simple guide, worth to give it a try. Thanks Jeff.

*Confused between bulk Or Cut* *Ends up making no Progress*

Just started to get back to focusing on my health and fitness after way too long. I find it so frustrating that fitness takes so long to build and strengthen but so quickly evaporates. Focusing on each day as they come, setting and smashing small progressive goals is what is keeping me on track so far. This is a great vid, very inspiring.

Last weeks I felt a bit lost diet wise. What macros should I hit? How many calories? How much cardio should I do? Being in the gym already 5 days a week and having a live besides it. So I decided to a lot of chicken without veggies, but now missing a lot of nutrients. Love to see your evidence based videos, since they're so inspiring and always put me on the right track again. Thanks!

Thanks Jeff. Humble, honest and informative. Great video and awesome channel 🙏❤️

Your videos are so well produced, researched, and entertaining. You are easily the best fitness creator at the moment. Thank you !

I love this guy. His videos are always so detailed and well thought out.

Thanks for the clarity. Will try

This video was so helpful - learned a ton! THANKS 🙏

Can we just talk about how smooth the car example was lol

The body is a car. And training is the engine. And nutrition is the fuel. And sleep is the oil. And stress management is the tire iron. And testosterone is the drive shaft. And hypertrophy is the exhaust manifold. And creatine is the power steering fluid. And progressive overload is the inductively-coupled charge port. What part of this are you not getting?

i am type 3, detrainee. did a long break after 16 years of working out, then started directly with a cut. put on a ton of muscle mass and simultaneously lost 7 kilos from 98 to 91 kg (im 185 cm tall and was at like 20% bf when i was 98kg) over 3.5 months with an aggressive 1900kcal cut (maintenance is about at 2900kcal).

Hi! Great video, lot of information as always! You mention the calorie intake around maintanance. If my maintanace intake should be around 1600kcal (without training) does it mean I should eat this amount? Or is it 1600 + calories burned in trainig? Many thanks!

2:28 I like how Jeff put a picture of Thanos for Anabolic steroids lmao

That protein intake recommendation hurts my wallet.

Thank you, Jeff. I’ve been weight lifting for the better part of 15 years, and personally, have never struggled to recomp when carrying extra bf, or after a lapse in training (covid lockdowns). I’m so sick of hearing it’s not possible.

this is a video that the writer did the research he needed. thank you for helping me

Time it took to make the video: 10% writing the script, filming, and editing; 90% perfectly cutting out pictures from car magazines.

This has to be one of the most informative and comprehensive fitness/health related videos I've ever watched. The amount of detail in each sentence is insane As soon as he talks about something I have a question in mind and he proceeds to answer it in the very next sentence it's insane

As a former personal trained who digested around 100 books on these topics.. this guy is so on point, and views training and nutrition through a paradigm rarely seen.

I love your detailed videos with the math to back it. Do you have any ideas on recomp after knee arthritis? It's been difficult for me to get back to where i was

Jeff is definitely one of the best bc he backs shit up with science! I like that approach bc it helps an individual to better understand what is actually going on with the body, diets & exercises. Keep up the good work jeff💪🏼💪🏼

I think this is one of the most interesting, controversial, and potentially game changing topics out there right now in the world of fitness. I love it every time Jeff brings it up!

Great commentary! Will purchase the book.

In just < 11 minutes, you've explained everything and backed up with science! Thank you, Jeff.

Oh, I do love your analogies! Very well explained indeed. Body recomposition does work (even with sub-optimal diet) I am living proof. Thanks for a great Video Jeff!

Jeff keep on bringing quality gains in RU-vid content!!! Spread the love!

Mr Nippard! Old school OG with degrees and Pen time here. You are an amazing young Lion. Keep going. Big respect. You know your stuff and have helped me immensely!

3 years later into my body recomposition journey, I'm down from 265 lbs to 215 & gone from 34% bodyfat to 16% bodyfat. Never did any bulking or cutting periods, just a mostly carnivore diet, boxing for cardio Mon & Wed, and weight training on Tue & Thu. Rest/Recreation Fri-Sun.

We need to protect this man at all costs. Thank you.

This is exactly the kind of information I've been looking for. Thank you!!

This channel feels very professional on how information is conveyed compared to other weighlifting bro videos.