How To Set Your Diet Up After A Training Break (Nutrition Science Explained)
Exactly how to set up your nutrition to build muscle and lose fat as quickly as possible.
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Before setting up your nutrition when returning back to training, it’s important to first determine which change in physique best applies to you: 1) lost muscle and gained fat (anti-recomposition), 2) lost muscle and maintained fat (pure muscle loss), or 3) maintained muscle and gained fat (pure fat gain). For those who underwent anti-recomposition, the goal should be body recomposition, simultaneously gaining muscle and losing fat. To do this, first, set calories at about maintenance. For the macronutrients, set protein high (1.1-1.5 g/lb BW), fat low (≤20% total calories), and carbs high (fill in the rest of the calories). Lastly, emphasize peak variables, such as protein timing (e.g. pre- and post-workout protein, and pre-sleep protein), protein distribution (meals no further than 4 hours apart), along with creatine supplementation. For pure muscle loss, we’ll be setting up an aggressive short-term bulk, until muscle size is regained. In terms of the specific macronutrient targets, aim for the same protein and fat intakes as the anti-recomposition diet, but bump carbohydrates up much higher. Lastly, for pure fat gain, we’ll run a mini-cut, entering a 20-25% caloric deficit and aiming for about one percent body weight loss per week.
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SOURCES:
Scientific References:
Muscle Memory
https://www.researchgate.net/publicat...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/3...
https://www.ncbi.nlm.nih.gov/pubmed/3...
https://www.ncbi.nlm.nih.gov/pubmed/3...
https://www.researchgate.net/publicat...
https://www.ncbi.nlm.nih.gov/pubmed/3...
Body Recomposition
https://www.ncbi.nlm.nih.gov/pubmed/3...
Protein
https://revivestronger.com/the-mini-c...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...
Carbohydrates and Fat
https://examine.com/nutrition/eating-...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
Meal Timing and Distribution
https://pubmed.ncbi.nlm.nih.gov/30068...
https://www.ncbi.nlm.nih.gov/pubmed/3...
https://www.researchgate.net/publicat...
Creatine
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.researchgate.net/publicat...
https://www.ncbi.nlm.nih.gov/pubmed/8...
https://www.ncbi.nlm.nih.gov/pubmed/1...
Regaining Too Quickly
https://pubmed.ncbi.nlm.nih.gov/23679...
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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).
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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.
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