The Worst Nutrition Mistakes Every Lifter Makes 

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

@@connn1723 fools

@@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

@@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

OMG WTF

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

Thank you mate!

Exactly

Ultimate note-taker

Thank you!

10:07 Macro factor guy appears

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

@@thetrawlerman he is natty

@@itzsmi3471 he's not

@@thetrawlerman not 5,but like 15

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

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.

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

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

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.

@@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

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

@@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.

@@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

​@@ty-nt8fz I like you

😅

And Thomas Delaur...

@@RayW.... LOL.

Good way to stay small

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

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 :):)

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 😅

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.

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

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

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

Imagine caring about macros instead of calories...

@@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.

25 is still very good

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 RU-vid. 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!

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?

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 . 😊

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

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

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

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

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

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!

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

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.

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.

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

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.

He's all BS

@@SUPREMELEGEND ur BS

​@@SUPREMELEGEND then proof it

@@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.

@@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

how long were you going before seeing noticeable gains?

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

Is 1.5 gram of protein per pound ok?

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

​​​@@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

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

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?

I wanna know this too

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

Look up calorie zig zagging seems to be proven useful

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

@@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

😂😂😂

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

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

Yes, but a facts based version

Agree mate. Protein foods are hell expensive

Yeah cutie

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

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

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.

@@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.

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

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

If you cant, you shouldnt be lifting.

@@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

You can

Not our problem bluh

​@@seggzyantilope6023he never said it was

happy birthday bro

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.

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.

Thank you good sir! 🙏

Oh

What do you mean "it didn't really have any meals in the database itself"? The database is pretty great, and you can add custom items to your heart's content! Also, do you mean 0.3 kg gain per week? You can currently adjust the gain to 0.75 lbs/week which is 0.34 kg/week. I'm not sure why you would want to gain faster than that, but if you do, you can set up a custom nutrition plan and just eat more than the coached plan would suggest.

@@TheJesster257 Well i Would like to gain faster than that, because a - studys have shown that up to 0.5 kg per week can be beneficial. Im pretty sure Jeff has also mentioned it in a few of his videos and b - the reccomended calories for gaining 0.3 kg per week were wayyyy too low for me. i ended up loosing after 2 weeks on this schedule. And yes, i was tracking every las calorie down to the gramm, so please dont tell me i tracked wrong. The database had 0 meals saved. At least here in germany. So i ended up connecting it with my fitness pal, which has the meals i scanned saved and ended up tracking this was. Suboptimal to say the least

if ur maintenace is 3000, then 300 is a 10% increase, and 600 cal is a 20% increase. So, 600 cal would work but it would just be a more aggresive bulk than 10% which may result in more fat gain but also more muscle gain than a 10% caloric increase.

I tried going from 100-200 calories surplus to 500-600 for three months and in 500-600calories I gained slightly more muscle but a lot more fat then before just like the study shows and I guarantee you its not worth it.

@@6thsense464 I guess it depends on each persons metabolic rate and maybe you were not as strict with ur macros or whatever. But maybe try to go to 400? Maybe a middle ground between a slight and aggressive bulk would work?

Nah man you can still do it, and have fun with food just make sure you know how to cut and always love yourself in the bulk state and your cut state. You might gain more fat but the overall strength gains will go up. When you cut go into a -500 deficit. Bulking is very subjective as far as a surplus is concerned. Have fun with food man. And most importantly KILL THOSE LIFTS IN THE GYM

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

@@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

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