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
researchgate.net/publication/45660034
ncbi.nlm.nih.gov/pubmed/29382913
ncbi.nlm.nih.gov/pubmed/1827108
ncbi.nlm.nih.gov/pubmed/30978433
ncbi.nlm.nih.gov/pubmed/30991013
ncbi.nlm.nih.gov/pubmed/31513448
researchgate.net/publication/338056052
ncbi.nlm.nih.gov/pubmed/32017951

Body Recomposition
ncbi.nlm.nih.gov/pubmed/31482093

Protein
revivestronger.com/the-mini-cut-manual/
ncbi.nlm.nih.gov/pubmed/26500462
researchgate.net/publication/292154332
researchgate.net/publication/322973405
researchgate.net/publication/305821271
ncbi.nlm.nih.gov/pubmed/20875183
ncbi.nlm.nih.gov/pubmed/12144197

Carbohydrates and Fat
examine.com/nutrition/eating-fat-make-you-fat/
ncbi.nlm.nih.gov/pubmed/24864135
researchgate.net/publication/15601204
researchgate.net/publication/12294352

Meal Timing and Distribution
pubmed.ncbi.nlm.nih.gov/30068354/
ncbi.nlm.nih.gov/pubmed/30895177
researchgate.net/publication/235381974


Creatine
ncbi.nlm.nih.gov/pubmed/12701815
researchgate.net/publication/317612254
ncbi.nlm.nih.gov/pubmed/8828669
ncbi.nlm.nih.gov/pubmed/1327657

Regaining Too Quickly
pubmed.ncbi.nlm.nih.gov/23679146/


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Filmed and edited by me and Rashaun R 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).

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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.

No one reads description boxes anymore, man. Here, I'll prove it: I've watched Breaking Bad 3x now but still haven't watched El Camino. Should I? I'm afraid it's going to ruin the perfect ending of breaking bad!!!