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.


  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. 6:10 -Hello Jeff so I just have a quick question so I’m not that lean so my primary goal is to lose fat then once I’m lean build muscle but anyway to lose fat I would be in a calorie deficit when I’m training. so my question is on rest days do I eat less than my training days like I’m trying to lose fat so I’m already in a deficit on Training days so on rest days would I eat even less calories? That’s my question hope it made sense anyway great video thanks 👍🏽

  3. i read your book . i like to know does melatonin supplement effects sleep or muscle growth

  4. Cardarine and a steriod or a sarm stack them simple solve your questio also do cardio everyday and 4 times a week weight done

  5. It's simple it's called working out like runing and cardio and rowing and lifting weights and push ups and situps

  6. I do it by doing 15-20 reps on all sets of all exercises, constant tention on all reps of all exercises and eat 2900-3300 low fat calories a day. Its not difficult to do or understand how to do. Also all i take is creatine, beta alinine, and a multivitamin every day. Works perfect. Try it and see. Stay shredded brah…

  7. How do u figure out caloric intake ? I’m sure u made a video on this ? I’m new to you though so I guess just trying to figure how u calculate daily caloric intake to than see how much grams of carbs an fats u need after

  8. Does anyone know the time between protein intake? Meaning 200g of protein is doable but how long between meals should you wait? On average is see about 30-40g of protein per meal but will i need to wait 2-3 hours before i intake a protein shake? Or does it still positively impact muscle growth/weight loss if i go with the mentality of just get in 200g a day no matter the time frame?