How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!

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 300 Pages
• 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”

▹ ▹

Subscribe here:



My recommended Multivitamin:
‣ Men’s:
‣ Women’s:

My recommended fish oil:

Protein 4 Oats

Mom’s Chili:
(she uses half the oil and lean ground turkey)


Check out what my amazing sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ Use the above link to save 60% off!


Follow me on social media:

Instagram ‣
Facebook ‣
Twitter ‣
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher


Alan Aragon’s Research Review Dec 2013 Issue:
Jorn’s Phd dissertation:
The Protein Book by Lyle McDonald:

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

Rashaun’s YouTube:


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. totally off subject, but @ 7:20 the original battery cases look soooo much better, as I’m currently typing in disappointment from my 12 pro max with MagSafe battery pack, just makes me like the go batter case even more! so dope

  2. Boy, I’m really excited to see what I’m doing wrong and why my diet and exercise doesn’t do shit.
    "So I’m gonna eat 47,000 calories for breakfast…."
    *stares with dead eyes, makes this comment, closes tab*

  3. It’s finally here!!! Today I’m opening up pre-orders for the new Ultimate Nutrition Guide to Body Recomposition at a HUGE discount of 30% OFF the retail price. Hit up the link to pre-order here: I’m also offering a 30% OFF coupon code for any of my training programs when you pre-order. Pre-Order is available for 14 days, then price goes up – so if you’re looking to take your nutrition to the next level, now is the time! Hope you guys enjoy the video and the rest of your weekend. Peace!

  4. You must have a great diet if you want to gain muscle fast. I suggest the Agoge diet, it worked great for me.

  5. Sopranos beats out BB. They’re both great though.

    BB fans / Sopranos haters, looking for arguments, go away 😁🖕

  6. What is Okibetonic Secrets? We’ve heard many amazing things about this popular fat burn secrets.

  7. Still new with liting and tracking macros with myfitnesspal. But the tip at you can search for protein, fat and carb macros as an ingredient was very helpful. Didn’t even cross my mind to try that. Thanks for the great content 😀

  8. Yeah Fructose uses a different intestinal transporter (GLUT-2) but it is only otherwise expressed in the liver, where it is phosphorylated, sequestered and converted via de novo lipogenesis to blood lipids which is generally bad news. Fructose can’t be used for energy at any site other than the liver.

  9. Synthetic vitamins do absolutely nothing. That is why astronauts only eat real food (dried) and do not take pills.

  10. I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit *Agoge Diet* and get a real diet, stop taking fuc*ing pills.

  11. It is super convenient to start bulking while in high school. You have time in between periods to plan and eat your meals, and without a time consuming week job, its super convenient!

  12. Damn the way your mom cooks for you and writes all the macros on top of the Tupperware is so CUTE ahhaha. you have a good mother!

  13. How do you guys deal with that amount of protein intake a day ? My body can’t seem to adjust to it with constant gases….

  14. Okay I didn’t see someone comment this so if they did my mistake. Just wanna say you lost all your credentials. Not only is Miracle Whip NOT Mayo, it’s disgusting! 🤮

    Nice vid though.

  15. canada? i thought u were in Ireland, Scotland or something lmao, that R emphasis… id expect that plus an influx in speech somewhere else… makes sense tho xd

  16. Stupid question, but the pre work out meal is the meal you eat midday ? After what you had in the morning ? Its seems like little. Because i can eat 3 of those sandwiches haha

  17. Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

Leave a Reply

Your email address will not be published.