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                                                             Jeff nippard body recomposition
    Checking available domains. Please wait... This collaborative ebook between Christopher Barakat and Jeff Nippard is designed to teach everyone with the goal of optimizing their body composition how to build muscle and lose fat at the same time!This 250+ page Ultimate Guide to Body Recomposition includes: 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-coachAnd 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! So one of my fitness role models, Jeff Nippard, recently launched his new ebook “The Ultimate Guide to Body Recomposition”. So, of course, I bought it to increase my own knowledge and skills in fitness. It was full of so much valuable information on everything you would need to know to implement a solid
    body recomposition. So let’s get into it, here’s what I learned from Jeff Nippard’s Ultimate Guide to Body Recomposition.Understanding Body RecompositionSo first off, I like how Jeff set up new definitions for the process of body recomposition. You see most people have one specific process in mind when they think of
    body recomposition. That is building muscle while simultaneously losing fat. And yes, that is body recomposition but it is not the only way to go about the process. According to Jeff, the standard definition of body recomposition is way too oversimplified. The most common route to body recomposition is by reducing body
    fat percentage alongside an increase in muscle mass. And it it is these four groups which most commonly achieve this kind of body recomposition:New liftersDetrained liftersObese individualsAnabolic Steroid UsersBut that doesn’t mean they are the only groups of people who can benefit from body recomposition. Nor is
    losing fat while simultaneously building muscle the only ways to achieve body recomposition.Jeff goes on to expand the definition of body recomposition to 3 scenarios:Building muscle while simultaneously losing fat (the standard definition)Building muscle while maintaining body fat mass Losing fat while maintaining
    muscle massSo in each of the scenarios, the person would be considered to be in the process of body recomposition but they would be different processes.The standard definition would be the ideal scenario and that is the most common route for the four groups mentioned above.However, let’s look at the other
    scenarios.Building Muscle While Maintaining Body Fat MassAccording to Jeff in this scenario, although you aren’t actually losing fat mass, you are still lowering your body fat percentage because you are building new lean mass. For example, since your fat mass didn’t increase but your muscle mass and your overall
    weight did, your overall body fat percentage drops giving you a leaner and tighter appearance. So weight and muscle mass go, fat stays the same but you still look leaner due to the new muscle. Next up! Losing Fat While Maintaining Muscle MassIn this scenario, you don’t build any new muscle but you are still lowering
    your bodyfat percentage by getting leaner. According to Jeff, because your body fat has decreased while holding onto all of your existing muscle mass, you will create an appearance of being both leaner and more muscular. This is because your ratios, balance, and overall aesthetics will improve.This scenario is different
    from the scenario above, because in this case, you aren’t increasing muscle mass at all, just maintaining it (in the ideal case).Normally when people cut, they lose muscle mass along with fat mass, managing to maintain all or almost all of their muscle mass during fat loss, Jeff counts that as body recomposition.Common
    misconceptionsJeff also addresses the common misconception that people can’t build muscle and lose fat at the same time. Jeff explains that because fat tissue and muscle tissue are separate systems, its perfectly possible to lose a significant amount of fat due to the caloric deficit while still building muscle from
    progressive overload and sufficient protein.He shows this with an analogy of having two different bank accounts. Imagine you were to withdraw $20 from one account while at the same time depositing $5 into the other account. The net balance is that you have withdrawn $15 dollars overall even though you gained $5 in
    one of the accounts.So this is supposed to illustrate how our muscle and fat storage systems are two different systems that can operate concurrently. Meaning we can, in fact, lose fat and gain muscle at the same time.An interesting fact that Jeff points out is that fat and muscle tissues have different energy densities.
    Because muscle is mostly made up of water, it has less stored energy than fat.One kg (2.2lbs) of muscle contains 1,800 calories while 1kg (2.2lbs) of fat contains 9,400 calories. An example Jeff gives is: assume you were to lose 20lbs of fat while gaining 5lbs of muscle over a full year.20lbs of Fat Lost= 85,540 calories
    lost5lbs of muscle lost=4,140 calories gainedNet Energy Balance=Energy gained-Energy expended= -81,400 caloriesSo you must’ve been in an 81,400 calorie deficit over the course of the year. That 81,400 calorie deficit over the course of year would amount to a 223 calorie deficit per day. The takeaway is that despite
    being in a net calorie deficit, muscle mass can still be gained. Setting up the calorie intakeAs with all things, a bit of planning needs to be in place before trying to recomposition. You need to know which goal is more important to you. Building muscle or losing fat, so you know which way to nudge your calorie intake.For
    example, if building muscle is more important to you, then you need to set up your calories slightly higher than maintenance to ensure a surplus. If fat loss is your goal, then nudge calories lower than maintenance to ensure fat loss.But be sure to also take into account what your body’s current composition is like because
    that should influence your goal.In the guide, Jeff gives a figure for figuring out whether you should stick towards losing fat or building muscle based on body fat percentage.The higher the starting body fat percentage, the closer your calories should be to a deficit. While the leaner you are, the closer to a surplus your
    calories should be.Protein is Essential to RecompSo we all know that protein is essential for muscle growth, but it becomes even more important when focusing on recomposition. For people seeking to optimize body composition, higher protein is a necessity.Jeff gives a very nice sliding protein target ranging between
    1.2.-1.6g of protein per pound of lean body mass. The leaner you are, the closer to 1.6g per pound of lean mass your protein goals should be. The more body fat you have, the closer to 1.2g per pound of lean mass your protein goals should be.Carbs ratios? Fat ratios?Another topic Jeff focuses on was the relationship
    between fat and carbs intakes recommendations and body fat percentages. Jeff points out that as a person’s body fat percentage increases, their insulin resistance also increases. So this implies that people who have more body fat have a decreased ability to utilize carbs efficiently.Thus, they should reduce their total
    carb intake and consume a larger percentage of dietary fat.The recommendations also come as sliding targets, the higher your body fat percentage, the lower the carb intake and the higher your fat intake should be.Ending Thoughts: There is so much more information within the guide, I really only scratched the surface.
    The guides goes deeper into how to set up your macros, calories, gives tips for vegans and vegetarians on amino acid profiles of different protein sources and how to maximize the muscle protein synthesis response through choosing higher-quality proteins. They go into meal frequency, nutrient timing, Intra-workout
    carbs, and so much more.If you are interested in checking it out, here’s the link no I don’t get paid to advertise Jeff’s stuff, I just love the dude and think he is extremely good at what he does and is very knowledgeable on things related to fitness.If you got some value from what I learned from Jeff Nippard’s Ultimate Guide
    to Body Recomposition, be sure to check out my post on What I learned from Brad Schoenfeld: Science and Development of Muscle Hypertrophy. So guys let me know if you guys learned anything new, DM me on Instagram, Twitter. Until next time guys.–Jon © 1996-2015, Amazon.com, Inc. or its affiliates
    PROTECTION[E-BOOK] Jeff Nippard's Ultimate Guide To Body RecompositionS$12.90NewMeetupNO MEETUPSDescriptionPDF Format. Steps are super ezy! 1) Paynow to me and show screenshot as proof 2) I confirm your payment and ask for your email address 3) I send the PDF file to your email and viola! You
    can either download it to your phone or laptop. You can print out the program if you're abit siao on but hey, you do what you gotta do right? This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about: Macros and Micros What Foods To Eat Nutrient Timing (Pre/Intra/Post Workout)
    Carb Cycling & Refeeds Optimal Supplementation If you want to learn how to transform your body by building muscle while losing fat, this is the scientifically proven guide to doing it! It includes: 15 Chapters and over 250 Pages of everything you need to know Sample Meal Plans Specifics on Your Pre and Post Workout
    Nutrition A Progress Tracking Sheet A Guide for Maximizing Recovery Factors A Full Chapter on “Skinny Fat” Meet-upNO MEETUPSPaymentCarousell Protection powered by jeff nippard body recomposition pdf. jeff nippard body recomposition review. jeff nippard body recomposition reddit. jeff nippard body
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