@@saraax2434 Maybe you're inconsistent or you're not doing one thing enough, though if you are doing it all enough and consistently and you're still chubby consider having your thyroid checked. Good luck!
my friend lost 6% of his bodyfat in 2.5months, simply because he lost his job and cannot afford eating out, ordering take-out and shopping all kinds of snack as he used to😂😂😂 He now has a job with a better paycheck, instead of 'falling off the wagon' and going back to previous lifestyle, he spent money on gym membership and sportswear this time. Really enlightening and inspiring 😌
I love how everything you say is backed up with studies and science. You’re not just the fake natty saying buy my supplement and you’ll look like me. Keep up the good work mate. 1 million soon!
I agree with that 100%. I am currently on a cut myself and I preach simplification to my clients. 1. Don’t try lose more than 1% of your body weight per week. 2. Choose low calorie foods you enjoy 3. Train as if you can still build muscle. It’s simple but unfortunately not always easy
Good advice! That's what I've been doing for a few months and seem to be making progress, though strength gains seem to be a LOT slower while trying to lose fat.
The biggest tip I would have to say for fat loss is to literally stay busy, and have a routine. Do you get cravings when you first wake up in the morning? NO. Because 1 you don't want to be bloated and feel like crap and 2, you just want to get on with your day. The only time you get bad cravings is 1 When you have nothing to do and especially 2 AT NIGHT, because its the end of the day, your somewhat tired and you lose some discipline. STAY BUSY, HAVE A ROUTINE!!
@@radient3048 exactly!! Then I start watching cheat day videos and it all goes to shit 😂 I like to save a small desert though at the end of each day wether it be a pint of halo top or some biscuits. Then wash it down water water and brush my teeth so I don't get more cravings
Cravings are also caused by severe calorie deficit and calorie restriction. Intuitive Eating and flexible dieting eliminate food restrictions which resolves cravings.
Tip no 3 was one of the biggest changes in my diet. Intermittent fasting was also a huge reason for my weight loss - the information you provided in tip 2 is very interesting!
I love this guy man, just throw away all the bs and just says it how it is, at the end of the day EVERY BODY is different so see what works best for you, keep up the good work Jeff hit that 1mill soon 💪💪
Thanks for the vid Jeff, I am currently working to lose another 20lbs over the last 18 months I've lost 30, I will implement some of your suggestions into my program. Thanks
Not tracking macros will only really work for someone who actually has experience tracking macros, and thus acquired a pretty good sense of intuition regarding the caloric intake of what they eat. These people can do it “intuitively”. But people who never even owned a food scale will almost certainly do it wrong.
@@RsLeonardo1 Macros ARE mostly irrelevant unless you're trying to get sub 10%. I've dieted from 25% bf to 15% bf by literally just estimating calories and trying to eat a lot of protein and that's it. Trying to hit specific non-protein macros is pretty much pointless until you're sub 10% because then your weight loss is very sensitive to small changes at that leanness. 10%+ and macros will barely make a difference because you have way more margin for error
Whenever I watch your videos with someone, I can't stop myself from saying "How much effort/research this person is putting in a single video". You are awesome Jeff. Thank you.
Been on a fitness journey for 3 months now.. I went out for a 9 mile walk with my dog today, stopped off at a pub for a bite to eat half way and chose the tuna baguette, the server asked if I wanted chips, (fries for the american readers) and without even thinking about it I said no just the baguette please. As she walked away I realised how far I've come, I genuinely didn't want those chips because subconsciously I knew how many extra calories that would be, and 3 months ago I wouldn't of had that meal without them. So glad I made this change.
Great list! I haven't done the carb/fat cycling thing before, that looked interesting. Other things I would add to this list are: - Only eat when feeling truly hungry - Drink water with a splash of juice (curbs fake hunger pangs) - Take small bites and eat freaking slowly and take a 5 min break after eating for 10 mins (food is good, why not enjoy it?) - Stop eating if you feel full - Eat less sugar and more protein
Hey Jeff happy to be here so soon! Am always waiting for your new uploads as your content is one of the best online. You're a real motivation to me and i'm a super big fan of your videos man. They have helped me a lot and have basically forced my lazy ass in to the gym. Thanks to you I have just passed the first 8 weeks of lifting and for that I have made a compilation of the progress of the physique. I would like to share it with you as you are the reason I have come this far. Thanks again. All the best to everyone. Peace
@@karlajosephs5754 Hey Karla, Thanks a lot. Some people were saying the progress could have been better on the squat gain but I really don't see how. I've really given it my all. Oh well i'm still quite happy and am curious to see how the progress will carry on. This is just the beginning right :) Peace
What I most love about Jeff's channel is that what he says is backed by actual science. It's so reassuring to know that what I am doing is actually backed by studies and not just youtube heresay.
Hey Jeff, my name's Ben. I'm a long time viewer, first time commenting. I love the way you break down the data and make it easy to understand and you've gotta be my favourite youtuber for that reason. I've been trying to do some research on how many calories are actually burned in total after a resistance session (including epoch) I figured I'd suggest it to you as a future video idea as I'm sure I'm not the only one eager to learn more about the specifics of epoch. Thanks again for all the awesome work you do bro, keep it up. ❤
Great tips. This is the order I believe to be most important in the case of sustainability. 1) No Liquid Calories 2) Fasting 3) Carb Cycling 4) Eating Out
Rotating meals with carbs and fats is a great idea. I started doing this by accident with my meal prep that i do for lunch and breakfast while at work and it has really helped me stick to my goals. Heres to 1 mil Jeff. 👍
It’s so much easier and precise to just count your macros. I follow my own meal plan (counting macros), and yes, I eat the same thing for a while until I modify my meal plan again, which I am aware it’s not for everyone, but it’s the way to go if you want to know exactly how many calories and macro nutrients you are consuming. I’ve been at 500 caloric deficit and I’m at a 16% body fat (a 10% drop). Now I’ll be modifying my meal plan again to begin body recomp. While these are helpful tips, you must know exactly what you’re eating and be sure that you are in a caloric deficit if you want to lose fat, and how are you gonna do that if you don’t count your macros? Going over your calories is sooooo easy if you’re not counting macros, reading the labels, using measuring spoons and cups, tracking your food, etc. It sounds tedious but people usually get the hang of it and it becomes a habit. Don’t cheat yourself. Put in the work, time and discipline and you’ll see results. Don’t take shortcuts.
Of course, all that it does is make you skip either one meal or one occasion for snacks in a day, that cuts a fixed amount out of your budget, but doesn't prevent you from just putting that loss elsewhere throughout the day.
Sounds like you need to change your diet composition more like. When you get home, do you shovel crap into your mouth or do you try to go for fibrous vegetables and fruit? Fill up on the low calorie stuff + water. Then fill the rest with protein and whatever else is realistic (ex. 1 treat)
I fast 16 hours for 6 days per week. Each Monday I fast for ~40 hours. It has been extremely effective and the more I do it the easier it gets. It allows me to eat anything (clean) I want during the rest of the time. I could even cheat every once in a while and it actually feels me up while still staying relatively lean which was quite hard to do otherwise. I would recommend filling days. If you're not eating carbs, then eat someone or two days a week. Otherwise, have a cheat day.
My tips to get lean for 2019: (not a trainer or fitness expert) Weigh yourself. Record everything you eat for one week. Everything. Weigh yourself again after the week has passed. If the scale went up, you ate too much and can analyze your log to see what you can cut. If you lost a pound or so, then great, repeat what you ate in the week. Often, swapping out some fat and carb calories for protein will do the trick (as Jeff mentioned). Repeat. Make sure you weigh yourself in the morning, naked, before or after you take a dump (be consistent). You can go even more overboard and track your sleep, glasses of water, and your mood levels as well. You can go even one step further and snap a picture of your meals on your smartphone and upload them to your PC to create a pictoral log of your food.
I'll share this here as well, since I think it's an easy way to diet down on. I do carb cycling and I do it this way: week 1: 6 high days and 1 low days week 2: 6 high days and 1 low days week 3: 6 high days and 1 low days week 4: 5 high days and 2 low days week 5: 5 high days and 2 low days week 6: 5 high days and 2 low days week 7: 4 high days and 3 low days week 8: 4 high days and 3 low days week 9: 4 high days and 3 low days week 10: 3 high days and 4 low days week 11: 3 high days and 4 low days week 12: 3 high days and 4 low days week 13: 2 high days and 5 low days week 14: 2 high days and 5 low days week 15: 2 high days and 5 low days week 16: 1 high days and 6 low days After week 16 I will calculate my new maintaince calories based on my weight and stick with that til I decide to bulk again. What I do for calories is pretty easy, it's my take on it at least: Might fuck up my calculations somewhere but you get the general idea of my process regardless. high days: maintaince calories from the start then lower it by 10carbs every week. low days: 100 carbs less then whatever high days are at. Week 1: 440 carbs high days and 340 carbs low day - total carbs for the week: 2980 (avr 425 per day) week 16: 280 carbs high days and 180 carbs low day. total carbs for the week: 1360 (avr 194 per day) week 1 total calories per day on average: 3310 cals week 16 total calories per day on average: 2386 cals Week 16 you only do 1 week of to finish up the process than you're back to pretty decent calories again to maintaine. I never touched my protein or fat, they stuck around at 200g prot and 90g fat constantly. I never had a cheat day but I made sure I ate good foods all the time, that included mcdonalds since those guys have macros listed. As for cardio I didn't worry about it at all, rarely did any. I did join some spinning lessons because a girl wanted me to come :) Thats how I did it, not really any magical with it but it's pretty much the only method I know for a fact work since I do it myself :)
Bro I just wanna say your one of my favorite UA-camrs ever and I really love these kind of videos most people don't make these kind of videos and I just wanna say thanks bro for motivating me and to keep making videos I really appreciate it dude big thanks to you and I can't believe how many subscribers you have grown I have been here since 1k subs and it's insane to see how many you have now! Congrats bro keep up the awesome work bro your awesome
Last years resolution was to lose 100 pounds. I only made 65 of it. Now I'm back on track, but I started lifting again, and I have never been more sore. 3 days of recovery is insane. Glad to be back on track though. Thanks for all the info.
I love how you come with facts that are proven by Scientific References and not just come up with random shit. I wish more people was like this today. Keep it up! :)
Every word you say makes so much sense. I'm basically watching all of your videos, took me so long to find this information I wish i had seen these youtubes earlier. I'm applying your insights to my own journey and I have a coach so it's going well.
This is one of those videos that I wish I would have made. Lol. Very well done! Not just the info but the quality and post-production, too. As a content creator I know it takes a lot of time so I appreciate the subtle edits, details, pop-outs, etc. Earned a sub
My variation on Jeff's ideas: 1) Don't purchase any foods that don't require at least a moderate about of time in preparation/cooking -- this policy alone eliminates a _lot_: no power bars, no fast food, no eating out, no bag-o-popcorn/chips, no fruit (and especially no fruit juice), no ice cream, etc. 2) Don't purchase any foods that don't require refrigeration or freezing. Essentially, this just reinforces policy #1. The nice thing is that most dry foods don't store well in a fridge or freezer. Try freezing a bag of Doritos. Doesn't taste so good when you thaw them out... Freezing broccoli on the other hand; or suspending the ripening of an avocado in the fridge for a bit? Those work out great. 3) Freeze all foods & thaw only enough for a day or two worth of meals. This forces longer faster periods (usually, for me), because if I'm hungry and there's not enough food in the fridge, then I have to wait for more food to thaw before I eat. 4) Bonus: Only eat seasonal foods. I don't do this very often myself, because it's pretty hard core; in some places, even in the United States, you may end up in a nutritional deficit because your "seasonal" food options might severely limit your choices of healthy and macro/micro-nutrient complete foods.
I second this. If I'm feeling bored and peckish, but my kitchen only has raw vegetables, eggs and cooking oil? I'll wait until I'm seriously hungry before I finally break out the skillet and spatula and eat. If there's a food you think is healthy, but aren't crazy about, go ahead and stock that too (for me that's walnuts and raw pumpkin seeds. They taste great when I'm very hungry, but otherwise I find them kind of unpleasant).
Mate you should eat fruits! Besides that, with your logic you can't eat: milk, protein powder, oats, rice crackers, carrots, whole grain bread, cereal, almond milk, canned tuna, peanut butter, fish / olive / coconut oil, avocados, nuts and cheese. Just to name a few off the top of my head. I don't have a kitchen and i can build muscle in a healthy way with ease. Besides, if i did have a kitchen i wouldn't want to spend much time in it every day anyway. I've got better things to do.
I had stumbled on to this fasting (16/8 intermittent) and carbs/fat cycling (protein/carbs dinner, mostly fat closer to bed) and have been doing it for a while without even realizing it, just because it seemed naturally the most effective way, but it works for me definitely. Also, except for wine I don't drink my calories. I lost 90 lbs 2017 and kept it off in 2018 while building ~12 lbs muscle, and these tips are all excellent.
Something that isn't talked about enough is intermittent fasting by skipping dinner. I used to try intermittent fasting by skipping breakfast, it was always hard. When I did it by skipping dinner, it was a little easier. I have a ravenous hunger when I first wake up regardless of whether I ate the night before or not, and when I get to eat a filling breakfast early in the day, it really gets me going and fuels my workout. It's also easier to wake up the hungrier you are. Different things work for different people.
Do a video about Cholesterol along the coming days or weeks. I've heard too much about eating too much meat/eggs and having no limit as Cholesterol is necessary for muscle building. There is good and bad Cholesterol, but how much is too much?
@@Axcellaful Really? So, with that being said I guess the main negative wide spread of Cholesterol being bad is more derived form "Fast Food" rather than lean meat Cholesterol... But, I'd still like for Jeff to make a video on the topic. Would still be very interesting and more informing. Thank You!
@@0ls0n91 Thank you for the summary. I asked because I'm a type 1 diabetic, and well Cholesterol is kind of a touchy subject for me. But again, thank you!
Cholesterol is relatively okay from the diet as the body produces it constantly for stuff like the cell membrane i main thing i would focus on is oxidized fats as they are more reactive with the blood vessels with can increase increased aortic lesions.
mmjamel96 calorie dense foods- nuts, avocado, nut butters. High carb fast digesting like white rice, pastas, breads are easier to eat in bulk so make it easier to enter a surplus
Nice tips. Another one that I used to follow with good success before I went full calorie/macro tracking mode, was to only eat when I'm hungry. And stop eating when I'm no longer hungry. So everytime I wanna reach for a second/third serving of certain meals, I'll ask myself if I'm actually still hungry or not. In the past I used to stuff myself with food till I can barely able to breath.
my four tips. 1. eat less in the morning, medium meal(s) in day, biggest meal in evening so you dont get night time munchies. 2. stay busy, boredom equals snacking. feel hungry just do something anything, walk, run, cut your toe nails, tax returns, clean the cupboard under the sink... just anything. 3. fill up on VEGERABLES (and any fruit that ends ....BERRYS) and drink water (like in video - dont drink calories) 4. if you have never tracked your calories, forget this video, TRACK YOUR CALORIES.. get my fitness pal and track for a month... its a real eye opener how many calories we stuff in our mouths in a day... good luck guys.
Dear Jeff, your Videos are really inspiring, full of great content and enjoyable to watch. It doesn´t get better than this (for me and my goals). Thank you so much! Have a nice day!
In a nutshell: Eat less, loose weight. Eat more, gain weight. Add protein, build or maintain muscle. Train, get stronger and bigger. No youtube broscience needed.
@@Perqd It works for a lot of people but it does not for just as much. If it was that simple, don't you think much more people would be in shape? Hormones and gut microbiome are a huge variables that most people don't know about.
@@Todiros no because people who dont lift 1. Eat to much 2. Have no muscles to burn it 3. Dont care about protein or calories. And there are alot of People that are in shape even some that dont Train at all but have a good diet all year around. Those who aren't in shape either have a Problem eating less or more.
I'd say so many people will take a lot from this video. Simplicity of the diet is an amazing tool. Add that to weight training & composition improves so fast
I like the alternate fats and carbs strategy. Even though we're more carb sensitive in the mornings I find hunger easier to control if I eat my fats in my first meal and save my carbs for my last meal of the day. Kind of a dramatically simplified keto-ish carb-backloading style. Not that I can claim a monster physique from it, I'm just in the process of shedding some holiday weight.
@Anal Creampie well 10 minutes is probably an eighth of the way across the country over there. If I travel an eighth of the way across the us I could end up in the south where there will be like 4 different accents, each one more difficult to understand than the last. I heard that 30 minutes is considered a long time to travel in the UK. We have states that are bigger than the UK so it makes sense.
Been using strategy #1 from forever. It makes cutting and bulking both easier without digging much into calorie counting. Great Tips Jeff. Congrats on the 1 M.
Tracking macros has been the only method that’s worked for me. Doesn’t make it the only way, or best way, but definitely the best for me. Using what works for you and that’s easy enough to do consistently is the biggest key.
Hey Jeff, this was amazing tips. Having struggled and also succeed in my journey I have come to understand and apply these tip as I go. And it was refreshing to actually see the academic readings that talked about these points. All this to say the information you shared with us today is priceless all the other fitness youtuber talk about drinking more water and tricky tips that usualy don't have much impact. I'm grateful for this video. Amazing and actually helpful content.
I’ve started rotating my macros recently because I found it really helped!! I eat my fats in the morning with salmon, eggs and spinach, and some blueberries (for micros!). Then I snack on the day with dates, kiwis (!!), hummus and bell peppers, shrimp, salads, potatoes, cookies (you name it), but I always start my mornings with a higher fat meal. It does really help with not feeling the need to “consciously” diet and I always feel like I have enough protein in my system to recover properly from my workouts, and feel as if it allows me to have more freedom in my day in terms of the carbs I can eat.
A great way to make a caloric deficit easier to stick to, is by eating more protein (1 to 1.3 grams/pound of bodyweight). Protein is really filling and has the greatest thermic effect of all 3 macronutrients.
EDIT* Yes, actually sticking to your diet is actually more important than strictly hitting precise macro and calorie numbers. Hey Jeff and co, I learned a cool thing from Radu and Greg back in the day - fast until 1 to 2pm, and eat virtually the same thing everyday. But switch out the veg and fruits (and maybe the dinner carbs) for variety etc. But eat the same meal for lunch, the same snack, and the same dinner everyday. This way, you can probably do it without counting calories or macros. For instance, for an 1,800-calorie cutting diet: *Lunch:* - 200g chicken breast - 5 cups of salad greens - 30g low-fat feta - 1/2 tbsp olive oil *Snack:* - a HIGH FAT dessert OR snack (cheesecake, pizza, a burger, etc) of your choice up to 400 cals *Dinner:* - 400g boneless, skinless chicken thighs - 1/2 tbsp olive oil - 1 to 2 cups of mixed veg (broccoli, kale, whatever) - 400g potatoes That's about 1,750 - 1,800 calories in total, give or take 5%. The beauty of this is that you can be +/- 100 to 200 calories, and still be just fine.
I Brother, I am an athlete. Former bodybuilder, I box and started running over the years to prep to become an Ultra Marathon now. You basically to me anyways just described a “diet”. I am getting older now, so I have been transitioning out of the “dieting” phase, because simply it is a lot on me Mentally and my Body. What I would have liked for you to get into was a lot more about “Nutrition” and how dense foods with lighter calories can help as well. This is from Life experiences and books that is. Maybe you can do these in another video.
Ive started keto at the beginning of the year. I’m down 10 lbs so far. I got my blood work done week as my foundation. Let’s see how my labs look in a few months.
Thankfully a smart youtuber gives some practical SIMPLE advice. I might give this a shot and see what happens. If Jeff Nippard and Jeff Cavaliere team up they'll be unstoppable
1. Rotate carbs and fats each meal
2. Increase periods of fasting between meals
3. Reduce/eliminate liquid calories
4. Eat out less
This World Needs more people like you. Thanks.
levi B 1? Does that mean change it up and I do all these already and still fat 😭
Bless you
@@saraax2434 Maybe you're inconsistent or you're not doing one thing enough, though if you are doing it all enough and consistently and you're still chubby consider having your thyroid checked. Good luck!
Just saved me 7 minutes now idk what to do thanks
Jeff the type of guy to brush his hair with both hands to prevent muscular imbalances.
Wrong channel
Wrong jeff
I think you mean Athlean-X loll
Hahahaha
@@leonardocota4703 It really applies to both tho
my friend lost 6% of his bodyfat in 2.5months, simply because he lost his job and cannot afford eating out, ordering take-out and shopping all kinds of snack as he used to😂😂😂 He now has a job with a better paycheck, instead of 'falling off the wagon' and going back to previous lifestyle, he spent money on gym membership and sportswear this time. Really enlightening and inspiring 😌
Heartbreakingly awesome lol On to bigger and better but I can totally get this because it happened to me !
@@mrdeadlybootz5414 great inspiration!
1 million subs just around the corner! That's crazy! 🙏 Hope you guys enjoy the video and the rest of your weekend. See you all on Tuesday!
Let's go 💪
Well deserved, you put out great content.
deadlifts coming this tuesday ???
Huge milestone. Congratulations! It's a testament to your content and production quality; you should be proud. Keep it up!
Been following you since 200k. Nice job!
Shocking that even 19% of people stuck to it after 2 years. I would have expected that rate to be much lower
the study showed that most of those 19% had a gun to their head.
@@jekonimus lmfao ait then
Bobby Adamson honestly it probably is but people were too embarrassed to admit it. I know I would struggle to be honest haha
Ye I think what Will said might be in play; also people j changing what their goals are to rationalize progress (or lack there of)
I love how everything you say is backed up with studies and science. You’re not just the fake natty saying buy my supplement and you’ll look like me. Keep up the good work mate. 1 million soon!
I agree with that 100%. I am currently on a cut myself and I preach simplification to my clients. 1. Don’t try lose more than 1% of your body weight per week.
2. Choose low calorie foods you enjoy
3. Train as if you can still build muscle.
It’s simple but unfortunately not always easy
Good advice! That's what I've been doing for a few months and seem to be making progress, though strength gains seem to be a LOT slower while trying to lose fat.
1- Rotate Carbs and Fat at each meal
2- Increase periods of fasting between meals
3- Reduce/eliminate liquid calories
4- Eat out less often
Good to see you getting close to 1 million subs man, well deserved!!
Wow, so he's gotten over a million subs in a single year? Nice.
lol
jesus and just in 2 years he over 2million halfway to 3 million
@@Xylti Its all that Knowledge
You deserve it too mate.
Does this work in 2020 as well or is it only for 2019?
Not sure. I don't have 2020 vision
It’s patched
@@beefbroth6539 slow clap
Beef Broth 👏........👏.....👏...👏
i tried it last year and it didnt work so i think the year is a crucial aspect in this strategy
My motto this year is “what would Jeff do”
Nathan McCormick be careful, you may accidentally follow Jeffrey seid’s life style
And Jeff Cavaliere
That’s a great motto😂👍
all the jeffs! @@ctvwrest
lmao
The biggest tip I would have to say for fat loss is to literally stay busy, and have a routine. Do you get cravings when you first wake up in the morning? NO. Because 1 you don't want to be bloated and feel like crap and 2, you just want to get on with your day. The only time you get bad cravings is 1 When you have nothing to do and especially 2 AT NIGHT, because its the end of the day, your somewhat tired and you lose some discipline.
STAY BUSY, HAVE A ROUTINE!!
Abdel Sinusi exactly my man! And have plan a schedule. It also helps a lot.
Abdel Sinusi yes!! Correct. Because I can’t go out anywhere I always and I mean ALWAYS feel like snacking.
@@radient3048 exactly!! Then I start watching cheat day videos and it all goes to shit 😂 I like to save a small desert though at the end of each day wether it be a pint of halo top or some biscuits. Then wash it down water water and brush my teeth so I don't get more cravings
Abdel Sinusi me too lmao😂 flexible dieting is very helpful.
Cravings are also caused by severe calorie deficit and calorie restriction. Intuitive Eating and flexible dieting eliminate food restrictions which resolves cravings.
Jeff Cavalier and Jeff Nippard, The Jacked Jeffs xD. Fr tho, you two are literal live savers for everyone! Grats on comin up on 1 mil!
Add jeremy either, abby pollock
@Anon Ymous LMAO what are you talking about? XD
Anon Ymous how is Jeff cavaliere a con artist?
*Jeff Who Lives at Home*
@@treywilloughby3046 fake weights
Tip no 3 was one of the biggest changes in my diet. Intermittent fasting was also a huge reason for my weight loss - the information you provided in tip 2 is very interesting!
These 4 tips are for when bulking or cutting?? I'm trying to bulk right now (gain muscle mass)
I love this guy man, just throw away all the bs and just says it how it is, at the end of the day EVERY BODY is different so see what works best for you, keep up the good work Jeff hit that 1mill soon 💪💪
Elliott Conradie he really is a genuine man. The content is so helpfull everytime
I love a guy man myself
Thanks for the vid Jeff, I am currently working to lose another 20lbs over the last 18 months I've lost 30, I will implement some of your suggestions into my program. Thanks
Congrats man! Keep doing the same hard work💪
Very articulate and straight to the point. Thank you for the information and sharing the studies, Jeff.
Bloom I think this is the thing he does better than so many others...he gets right to the point.
Not tracking macros will only really work for someone who actually has experience tracking macros, and thus acquired a pretty good sense of intuition regarding the caloric intake of what they eat. These people can do it “intuitively”. But people who never even owned a food scale will almost certainly do it wrong.
Yip. I'm first to admitting it. I'm stabbing in the dark most of the time.
You don’t need a food scale,dickhead. Macros / serving are printed on every label
Origin PS! If you are looking at Macros/Servings on labels, wouldn't that just be tracking anyway?... 😂😂😂
I learned intuitive eating first then learned about macros last year. I've done low carb & keto intuitively and lost weight no problem.
@@RsLeonardo1 Macros ARE mostly irrelevant unless you're trying to get sub 10%. I've dieted from 25% bf to 15% bf by literally just estimating calories and trying to eat a lot of protein and that's it. Trying to hit specific non-protein macros is pretty much pointless until you're sub 10% because then your weight loss is very sensitive to small changes at that leanness. 10%+ and macros will barely make a difference because you have way more margin for error
SCRANTON!
WHAT?!
THE ELECTRIC CITY!
This video is 100x interesting when I heard "Scranton" lmao
This video is 100x interesting when I heard "Scranton" lmao
Whenever I watch your videos with someone, I can't stop myself from saying "How much effort/research this person is putting in a single video". You are awesome Jeff. Thank you.
Just a future congrats on the 1 million subs Jeff ✊🏽🙏🏽
Been on a fitness journey for 3 months now.. I went out for a 9 mile walk with my dog today, stopped off at a pub for a bite to eat half way and chose the tuna baguette, the server asked if I wanted chips, (fries for the american readers) and without even thinking about it I said no just the baguette please. As she walked away I realised how far I've come, I genuinely didn't want those chips because subconsciously I knew how many extra calories that would be, and 3 months ago I wouldn't of had that meal without them. So glad I made this change.
Great list! I haven't done the carb/fat cycling thing before, that looked interesting.
Other things I would add to this list are:
- Only eat when feeling truly hungry
- Drink water with a splash of juice (curbs fake hunger pangs)
- Take small bites and eat freaking slowly and take a 5 min break after eating for 10 mins (food is good, why not enjoy it?)
- Stop eating if you feel full
- Eat less sugar and more protein
Hey Jeff happy to be here so soon! Am always waiting for your new uploads as your content is one of the best online.
You're a real motivation to me and i'm a super big fan of your videos man. They have helped me a lot and have basically forced my lazy ass in to the gym. Thanks to you I have just passed the first 8 weeks of lifting and for that I have made a compilation of the progress of the physique. I would like to share it with you as you are the reason I have come this far. Thanks again. All the best to everyone. Peace
StraightGains Hey nice progress you’re making! Really hope you reach your goals! I think the physique change is very nice
@@karlajosephs5754 Hey Karla, Thanks a lot. Some people were saying the progress could have been better on the squat gain but I really don't see how. I've really given it my all. Oh well i'm still quite happy and am curious to see how the progress will carry on. This is just the beginning right :) Peace
These 4 tips are for when bulking or cutting?? I'm trying to bulk right now (gain muscle mass)
Jeff is so educated, it's mind-blowing. Keep it up brother!!
Preluxes no doubt. His videos are alway top notch!
What I most love about Jeff's channel is that what he says is backed by actual science. It's so reassuring to know that what I am doing is actually backed by studies and not just youtube heresay.
Hey Jeff, my name's Ben. I'm a long time viewer, first time commenting. I love the way you break down the data and make it easy to understand and you've gotta be my favourite youtuber for that reason. I've been trying to do some research on how many calories are actually burned in total after a resistance session (including epoch) I figured I'd suggest it to you as a future video idea as I'm sure I'm not the only one eager to learn more about the specifics of epoch. Thanks again for all the awesome work you do bro, keep it up. ❤
Great tips. This is the order I believe to be most important in the case of sustainability.
1) No Liquid Calories
2) Fasting
3) Carb Cycling
4) Eating Out
These 4 tips are for when bulking or cutting?? I'm trying to bulk right now (gain muscle mass)
Wow, i was unintentionally doing all of those things, cool to know.
Year ago. You hit 1m... now at 2.2m and still going strong 💪🏽
Rotating meals with carbs and fats is a great idea. I started doing this by accident with my meal prep that i do for lunch and breakfast while at work and it has really helped me stick to my goals. Heres to 1 mil Jeff. 👍
Hi Jeff, do you suppose you could create a Jeff Nippard’s Own Powerlifting Program? I love what you’re doing on UA-cam. Keep it up. Thanks
Good reason to take a break from school work thanks!
It’s so much easier and precise to just count your macros. I follow my own meal plan (counting macros), and yes, I eat the same thing for a while until I modify my meal plan again, which I am aware it’s not for everyone, but it’s the way to go if you want to know exactly how many calories and macro nutrients you are consuming. I’ve been at 500 caloric deficit and I’m at a 16% body fat (a 10% drop). Now I’ll be modifying my meal plan again to begin body recomp. While these are helpful tips, you must know exactly what you’re eating and be sure that you are in a caloric deficit if you want to lose fat, and how are you gonna do that if you don’t count your macros? Going over your calories is sooooo easy if you’re not counting macros, reading the labels, using measuring spoons and cups, tracking your food, etc. It sounds tedious but people usually get the hang of it and it becomes a habit. Don’t cheat yourself. Put in the work, time and discipline and you’ll see results. Don’t take shortcuts.
I saved this in watch later, 3 years ago. Now, after 2023 New Year, it's time to act
Might try to push the fasting more. The 16/8 one seems to have lost its effectiveness.
Of course, all that it does is make you skip either one meal or one occasion for snacks in a day, that cuts a fixed amount out of your budget, but doesn't prevent you from just putting that loss elsewhere throughout the day.
Sounds like you need to change your diet composition more like. When you get home, do you shovel crap into your mouth or do you try to go for fibrous vegetables and fruit? Fill up on the low calorie stuff + water. Then fill the rest with protein and whatever else is realistic (ex. 1 treat)
I fast 16 hours for 6 days per week. Each Monday I fast for ~40 hours. It has been extremely effective and the more I do it the easier it gets. It allows me to eat anything (clean) I want during the rest of the time. I could even cheat every once in a while and it actually feels me up while still staying relatively lean which was quite hard to do otherwise.
I would recommend filling days. If you're not eating carbs, then eat someone or two days a week. Otherwise, have a cheat day.
The two Jeffs of fitness on UA-cam, Jeff trolling Jeff Cavalere HARD in the thumbnail here!
Congratulations Jeff on reaching 1 million subs! Your content is always very informative, I share it with my friends and clients often.
My tips to get lean for 2019: (not a trainer or fitness expert)
Weigh yourself.
Record everything you eat for one week. Everything.
Weigh yourself again after the week has passed. If the scale went up, you ate too much and can analyze your log to see what you can cut. If you lost a pound or so, then great, repeat what you ate in the week. Often, swapping out some fat and carb calories for protein will do the trick (as Jeff mentioned).
Repeat.
Make sure you weigh yourself in the morning, naked, before or after you take a dump (be consistent). You can go even more overboard and track your sleep, glasses of water, and your mood levels as well. You can go even one step further and snap a picture of your meals on your smartphone and upload them to your PC to create a pictoral log of your food.
Your almost at 1 million so excited congrats you’ve come a long way 😆💜💜
I'll share this here as well, since I think it's an easy way to diet down on.
I do carb cycling and I do it this way:
week 1: 6 high days and 1 low days
week 2: 6 high days and 1 low days
week 3: 6 high days and 1 low days
week 4: 5 high days and 2 low days
week 5: 5 high days and 2 low days
week 6: 5 high days and 2 low days
week 7: 4 high days and 3 low days
week 8: 4 high days and 3 low days
week 9: 4 high days and 3 low days
week 10: 3 high days and 4 low days
week 11: 3 high days and 4 low days
week 12: 3 high days and 4 low days
week 13: 2 high days and 5 low days
week 14: 2 high days and 5 low days
week 15: 2 high days and 5 low days
week 16: 1 high days and 6 low days
After week 16 I will calculate my new maintaince calories based on my weight and stick with that til I decide to bulk again.
What I do for calories is pretty easy, it's my take on it at least: Might fuck up my calculations somewhere but you get the general idea of my process regardless.
high days: maintaince calories from the start then lower it by 10carbs every week.
low days: 100 carbs less then whatever high days are at.
Week 1: 440 carbs high days and 340 carbs low day - total carbs for the week: 2980 (avr 425 per day)
week 16: 280 carbs high days and 180 carbs low day. total carbs for the week: 1360 (avr 194 per day)
week 1 total calories per day on average: 3310 cals
week 16 total calories per day on average: 2386 cals
Week 16 you only do 1 week of to finish up the process than you're back to pretty decent calories again to maintaine. I never touched my protein or fat, they stuck around at 200g prot and 90g fat constantly. I never had a cheat day but I made sure I ate good foods all the time, that included mcdonalds since those guys have macros listed.
As for cardio I didn't worry about it at all, rarely did any. I did join some spinning lessons because a girl wanted me to come :)
Thats how I did it, not really any magical with it but it's pretty much the only method I know for a fact work since I do it myself :)
Bro I just wanna say your one of my favorite UA-camrs ever and I really love these kind of videos most people don't make these kind of videos and I just wanna say thanks bro for motivating me and to keep making videos I really appreciate it dude big thanks to you and I can't believe how many subscribers you have grown I have been here since 1k subs and it's insane to see how many you have now! Congrats bro keep up the awesome work bro your awesome
Last years resolution was to lose 100 pounds. I only made 65 of it. Now I'm back on track, but I started lifting again, and I have never been more sore. 3 days of recovery is insane. Glad to be back on track though. Thanks for all the info.
When you never thought your University would be shouted out gotta rep that University of scranton
The office?
facts i was shook
Scranton, the electric city
Intermittent Fasting is the easiest and healthiest method but still depends on individuality.
And still depends on caloric deficit!
doesnt cause weightloss directly, it's simply a tool to help establish a calorie defecit
Without understanding it, it does little to nothing. You can easily overeat in the window.
Definitely not healthiest but for very specific individuals it can be easy. Because of a calorie deficit. Get outta here kinobody
@@nllc9779 fasting is healthy. Proven my countless research and implemented by countless cultures for centuries.
This is dope. Thanks for all you do! Thank you for the help and support my dude! 💯
I love how you come with facts that are proven by Scientific References and not just come up with random shit. I wish more people was like this today. Keep it up! :)
Man I thought I was subbed for the longest time. My bad, just subbed for ya though. Great content man seriously some of the best content
#getjeffto1million
🙌🙌
Every word you say makes so much sense. I'm basically watching all of your videos, took me so long to find this information I wish i had seen these youtubes earlier. I'm applying your insights to my own journey and I have a coach so it's going well.
This is one of those videos that I wish I would have made. Lol. Very well done! Not just the info but the quality and post-production, too. As a content creator I know it takes a lot of time so I appreciate the subtle edits, details, pop-outs, etc. Earned a sub
My variation on Jeff's ideas:
1) Don't purchase any foods that don't require at least a moderate about of time in preparation/cooking -- this policy alone eliminates a _lot_: no power bars, no fast food, no eating out, no bag-o-popcorn/chips, no fruit (and especially no fruit juice), no ice cream, etc.
2) Don't purchase any foods that don't require refrigeration or freezing. Essentially, this just reinforces policy #1. The nice thing is that most dry foods don't store well in a fridge or freezer. Try freezing a bag of Doritos. Doesn't taste so good when you thaw them out... Freezing broccoli on the other hand; or suspending the ripening of an avocado in the fridge for a bit? Those work out great.
3) Freeze all foods & thaw only enough for a day or two worth of meals. This forces longer faster periods (usually, for me), because if I'm hungry and there's not enough food in the fridge, then I have to wait for more food to thaw before I eat.
4) Bonus: Only eat seasonal foods. I don't do this very often myself, because it's pretty hard core; in some places, even in the United States, you may end up in a nutritional deficit because your "seasonal" food options might severely limit your choices of healthy and macro/micro-nutrient complete foods.
good tips man !
I second this. If I'm feeling bored and peckish, but my kitchen only has raw vegetables, eggs and cooking oil? I'll wait until I'm seriously hungry before I finally break out the skillet and spatula and eat. If there's a food you think is healthy, but aren't crazy about, go ahead and stock that too (for me that's walnuts and raw pumpkin seeds. They taste great when I'm very hungry, but otherwise I find them kind of unpleasant).
wait, no fruit? i thought they are good for you. i mean i know about juice since they are pretty much sugary drinks, but fruits?
Sounds fucking miserable
Mate you should eat fruits! Besides that, with your logic you can't eat: milk, protein powder, oats, rice crackers, carrots, whole grain bread, cereal, almond milk, canned tuna, peanut butter, fish / olive / coconut oil, avocados, nuts and cheese. Just to name a few off the top of my head. I don't have a kitchen and i can build muscle in a healthy way with ease. Besides, if i did have a kitchen i wouldn't want to spend much time in it every day anyway. I've got better things to do.
#JeffNippard and #JeffCavalier are top 2 out of top 5. 💪🍖
That study about people failing on new year’s resolutions was mind blowing.
I had stumbled on to this fasting (16/8 intermittent) and carbs/fat cycling (protein/carbs dinner, mostly fat closer to bed) and have been doing it for a while without even realizing it, just because it seemed naturally the most effective way, but it works for me definitely. Also, except for wine I don't drink my calories. I lost 90 lbs 2017 and kept it off in 2018 while building ~12 lbs muscle, and these tips are all excellent.
Something that isn't talked about enough is intermittent fasting by skipping dinner. I used to try intermittent fasting by skipping breakfast, it was always hard. When I did it by skipping dinner, it was a little easier. I have a ravenous hunger when I first wake up regardless of whether I ate the night before or not, and when I get to eat a filling breakfast early in the day, it really gets me going and fuels my workout. It's also easier to wake up the hungrier you are. Different things work for different people.
Will this still work after 2019?
Probably not, so it's best to just do it now!
@Thor Odinson are you sure? Have you traveled into the future to find out?
It is so important to track your macros unless you have been fit and at it for years. You need to learn your own body if you struggle with weight
Thanks to this legend, now I know what to focus on. I love the 3 pillars of body composition. Makes thing easier to focus on
Do a video about Cholesterol along the coming days or weeks. I've heard too much about eating too much meat/eggs and having no limit as Cholesterol is necessary for muscle building. There is good and bad Cholesterol, but how much is too much?
Dietary cholesterol has almost not impact that of blood cholesterol (and health). The cholesterol in your blood is primarily synthesized in the liver.
@@Axcellaful not true too high of dietary cholestrol(> 600 mg) does affect cholestrol levels.
@@Axcellaful Really? So, with that being said I guess the main negative wide spread of Cholesterol being bad is more derived form "Fast Food" rather than lean meat Cholesterol... But, I'd still like for Jeff to make a video on the topic. Would still be very interesting and more informing. Thank You!
@@0ls0n91 Thank you for the summary. I asked because I'm a type 1 diabetic, and well Cholesterol is kind of a touchy subject for me. But again, thank you!
Cholesterol is relatively okay from the diet as the body produces it constantly for stuff like the cell membrane i main thing i would focus on is oxidized fats as they are more reactive with the blood vessels with can increase increased aortic lesions.
How about best bulking up diet
While it’s not that hard to gain some weight but I would take some advice
mmjamel96 calorie dense foods- nuts, avocado, nut butters. High carb fast digesting like white rice, pastas, breads are easier to eat in bulk so make it easier to enter a surplus
Liquid calories
Nice tips. Another one that I used to follow with good success before I went full calorie/macro tracking mode, was to only eat when I'm hungry. And stop eating when I'm no longer hungry. So everytime I wanna reach for a second/third serving of certain meals, I'll ask myself if I'm actually still hungry or not. In the past I used to stuff myself with food till I can barely able to breath.
By far the most practical fat loss tips on UA-cam!
Do you do this videos after a workout. 'Cause you always have short breath
@Thor Odinson First, he has short breath since the beginner of the video. Second, he's the only dude on all UA-cam with short breath
Where is that Asian girl that's always in the comments section
april garcia?
Stephanie Buttermore?
Eric strongaholic 🤣🤣
Your mom?
Don john very funny
I've been doing the 1st tip for months, thanks for the validation
Pretty basic stuff but definitly some good advise. It should also be noted that reducing stress can reduce the likelihood of overeating,
Jeff could you make a video about gym equipment; wrist wraps, belt etc?
"Scranton, what? The Electric City!"
my four tips.
1. eat less in the morning, medium meal(s) in day, biggest meal in evening so you dont get night time munchies.
2. stay busy, boredom equals snacking. feel hungry just do something anything, walk, run, cut your toe nails, tax returns, clean the cupboard under the sink... just anything.
3. fill up on VEGERABLES (and any fruit that ends ....BERRYS) and drink water (like in video - dont drink calories)
4. if you have never tracked your calories, forget this video, TRACK YOUR CALORIES.. get my fitness pal and track for a month... its a real eye opener how many calories we stuff in our mouths in a day...
good luck guys.
Dear Jeff,
your Videos are really inspiring, full of great content and enjoyable to watch. It doesn´t get better than this (for me and my goals). Thank you so much!
Have a nice day!
How about you make a video responding to vegan gains
In a nutshell: Eat less, loose weight. Eat more, gain weight. Add protein, build or maintain muscle. Train, get stronger and bigger. No youtube broscience needed.
"Eat less, loose weight. Eat more, gain weight. Add protein, build or maintain muscle." - this is one of the biggest bioscience myths out there
@@Todiros why does it work REALLY good when you always stick to this "myth"
@@Perqd It works for a lot of people but it does not for just as much. If it was that simple, don't you think much more people would be in shape? Hormones and gut microbiome are a huge variables that most people don't know about.
@@Todiros no because people who dont lift 1. Eat to much 2. Have no muscles to burn it 3. Dont care about protein or calories. And there are alot of People that are in shape even some that dont Train at all but have a good diet all year around. Those who aren't in shape either have a Problem eating less or more.
And Hormones are important but irrelevant because only some individuals have e.g low testosteron
I'd say so many people will take a lot from this video. Simplicity of the diet is an amazing tool. Add that to weight training & composition improves so fast
I like the alternate fats and carbs strategy. Even though we're more carb sensitive in the mornings I find hunger easier to control if I eat my fats in my first meal and save my carbs for my last meal of the day. Kind of a dramatically simplified keto-ish carb-backloading style. Not that I can claim a monster physique from it, I'm just in the process of shedding some holiday weight.
I just realized you don't really have a Canadian accent.
there isnt one. There are more variuations hetween amaerican accents in fact. Texas vs new jersey vs boston etc
@@marcdeo9820 but Canada isn't part of the US. Even in the northern US they have Canadian accents. Where they turn the ow sound into the oo sound.
@@marcdeo9820 Uhh Newfoundland accent? Rural Ontario accent?
@Anal Creampie well 10 minutes is probably an eighth of the way across the country over there. If I travel an eighth of the way across the us I could end up in the south where there will be like 4 different accents, each one more difficult to understand than the last. I heard that 30 minutes is considered a long time to travel in the UK. We have states that are bigger than the UK so it makes sense.
Listen to when he says “hard” for example. He has a typical canadian way of pronouncing it
Been using strategy #1 from forever. It makes cutting and bulking both easier without digging much into calorie counting.
Great Tips Jeff. Congrats on the 1 M.
Been tracking macros for a month now and it's been the smoothest weight loss I ever had and my recovery has been so much better. I will never go back.
New to your channel. Love the way you provide scholarly sources to support your content.
One of the best laid out videos for intuitive eating
Scientific-backed information applied to the real, practical world? Amazing. Jeff, you need more subscribers. You content is rivaled by only a few.
Tracking macros has been the only method that’s worked for me. Doesn’t make it the only way, or best way, but definitely the best for me. Using what works for you and that’s easy enough to do consistently is the biggest key.
Hey Jeff, this was amazing tips. Having struggled and also succeed in my journey I have come to understand and apply these tip as I go. And it was refreshing to actually see the academic readings that talked about these points. All this to say the information you shared with us today is priceless all the other fitness youtuber talk about drinking more water and tricky tips that usualy don't have much impact. I'm grateful for this video. Amazing and actually helpful content.
Rotating carbs and fats is nice! Ive been doing it for more than a year now. Ben Pakulski taught me to do this.
I’ve started rotating my macros recently because I found it really helped!! I eat my fats in the morning with salmon, eggs and spinach, and some blueberries (for micros!). Then I snack on the day with dates, kiwis (!!), hummus and bell peppers, shrimp, salads, potatoes, cookies (you name it), but I always start my mornings with a higher fat meal. It does really help with not feeling the need to “consciously” diet and I always feel like I have enough protein in my system to recover properly from my workouts, and feel as if it allows me to have more freedom in my day in terms of the carbs I can eat.
A great way to make a caloric deficit easier to stick to, is by eating more protein (1 to 1.3 grams/pound of bodyweight). Protein is really filling and has the greatest thermic effect of all 3 macronutrients.
Jeff’s voice is very nice to listen to
EDIT* Yes, actually sticking to your diet is actually more important than strictly hitting precise macro and calorie numbers.
Hey Jeff and co, I learned a cool thing from Radu and Greg back in the day - fast until 1 to 2pm, and eat virtually the same thing everyday. But switch out the veg and fruits (and maybe the dinner carbs) for variety etc. But eat the same meal for lunch, the same snack, and the same dinner everyday. This way, you can probably do it without counting calories or macros.
For instance, for an 1,800-calorie cutting diet:
*Lunch:*
- 200g chicken breast
- 5 cups of salad greens
- 30g low-fat feta
- 1/2 tbsp olive oil
*Snack:*
- a HIGH FAT dessert OR snack (cheesecake, pizza, a burger, etc) of your choice up to 400 cals
*Dinner:*
- 400g boneless, skinless chicken thighs
- 1/2 tbsp olive oil
- 1 to 2 cups of mixed veg (broccoli, kale, whatever)
- 400g potatoes
That's about 1,750 - 1,800 calories in total, give or take 5%.
The beauty of this is that you can be +/- 100 to 200 calories, and still be just fine.
Finally a both informative and useful video on this subject, thank you so much Jeff for the high quality videos as always!
I Brother, I am an athlete. Former bodybuilder, I box and started running over the years to prep to become an Ultra Marathon now. You basically to me anyways just described a “diet”. I am getting older now, so I have been transitioning out of the “dieting” phase, because simply it is a lot on me Mentally and my Body. What I would have liked for you to get into was a lot more about “Nutrition” and how dense foods with lighter calories can help as well. This is from Life experiences and books that is. Maybe you can do these in another video.
I love how he comes with facts his nutritional information is really on point!
I'm not even a bodybuilder, I just like listening to this dude explain stuff lol
You have a real aptitude for researching and translating complex data for the masses-super sharp!thanks
Ive started keto at the beginning of the year. I’m down 10 lbs so far. I got my blood work done week as my foundation. Let’s see how my labs look in a few months.
I’m LEANING towards using your strategy, Jeff
Thankfully a smart youtuber gives some practical SIMPLE advice. I might give this a shot and see what happens.
If Jeff Nippard and Jeff Cavaliere team up they'll be unstoppable
Great tips Jeff! I use so many of these with my clients it’s good to see the studies backing it up!
Very helpful video 💪. Thanks again Canelo and congrats for the win 🏅that’s a hell of a punch on Saunders
Liquid calories were crucial during my bulk but are going to be the poison of my cut! Totally agree and love the points you made in this video!
Rob ThaGod yea, not drinking beer is gonna be pretty tough :/
Good, straight-forward advice without BS or irrelevant fluff. Thankyou!