How To Set Your Diet Up After A Training Break (Nutrition Science Explained)

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.



Scientific References:

Muscle Memory

Body Recomposition


The Mini Cut Manual

Carbohydrates and Fat

Meal Timing and Distribution


Regaining Too Quickly

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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).


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!!!


  1. Josh on June 15, 2021 at 10:52 pm

    bro this is so complicated i dont get it

  2. Karsten Warnke on June 15, 2021 at 10:54 pm

    For the short-term bulk, do you recommend eating the same high / very high amount of protein as for the first scenario (anti-recomposition) ?

  3. Lucius Gantewood on June 15, 2021 at 10:54 pm

    Does Custokebon Secrets (search on google) help me lost a ton of weight? I see lots of people keep on speaking about this popular weight loss diet plan.

  4. saouz on June 15, 2021 at 10:55 pm

    4:10 is that lean body weight or actual body weight?

  5. jona cruz on June 15, 2021 at 10:55 pm

    why no opcion for subtitles? o my god

  6. Cármen Ortiga on June 15, 2021 at 10:57 pm

    Congrats for the incredible approach and usefull information! 👏🏼

  7. Cian Tobin on June 15, 2021 at 10:57 pm

    Thank you Jeff, this information is gold coming out of a pandemic ♥️

  8. Kevleif on June 15, 2021 at 10:58 pm

    What if you lost fat and muscle? I sure do when lockdown is on…

  9. Joaquin Canay on June 15, 2021 at 10:58 pm

    Great, just what i needed to know

  10. 123 456 on June 15, 2021 at 10:58 pm

    Hey guys, is it true it’s a waste to eat more than 30 grams of protein in a single meal? If so, how long do I have to wait til I can ingest 30g of protein again?

  11. Slimphattz MrJamdown on June 15, 2021 at 10:59 pm

    4608 calories to maintain weight

    430g of Protein daily…… gawd dam. I dont think these numbers are for me lol.

  12. TuckingFypo on June 15, 2021 at 11:02 pm

    At 6:20 when Jeff says Pre + Post meals should have ≥ 0.5 g protein/kg, is he talking about the combined protein in both meals? Or should both meals each have that much protein?

  13. Eric Luther Knives on June 15, 2021 at 11:03 pm

    Such an amazing video thank you!

  14. Jeremy Naff on June 15, 2021 at 11:03 pm

    If you’re telling me that I need 3,700 calories to maintain my weight you’re crazy man. 235 x 16.

  15. jennifer macetti on June 15, 2021 at 11:03 pm

    You are amazing, man, your drawing, explanation and science appliance is bomb… I have a question for you: at minute 7 you bring to light a study where two groups underwent diets with different amounts of protein and you show that the super high protein group lost five time the amount of fat than the other at a regular high level of pro… The amount of calories of the people had been kept the same? Simply shifting to a much more amount of protein, cutting down fats and chos? Or the extra proteins were added to their daily caloric intake?
    I hope this question is understandable, thank you for the attention

  16. Jan Knoblich on June 15, 2021 at 11:04 pm

    How am I supposed to eat 250-320 grams of protein per day with only 2500 kcal per day

  17. MoayedAtlas on June 15, 2021 at 11:05 pm

    I’m coming of a 7 months lay off. I’m really really excited to see this before getting back in. Thanks Jeff!

  18. prplSunshinee on June 15, 2021 at 11:05 pm

    Does the maintenance = weight *16 work for women? You have female viewers who also want to lose fat and build muscle as well! Please keep us in mind in future videos! I know Stephanie focuses on females, but I like the education in your content!

  19. Jeff Nippard on June 15, 2021 at 11:05 pm

    Hey guys! Hope you enjoy the video! Even though it was more time consuming to make everything from scratch, I had a lot of fun creating these videos. Sadly, Crayola left my sponsorship request on read 🙁 To make up for that crippling rejection, you can help support the channel by picking up one of my programs. For the release of this video I decided to knock my Ultimate Recomp Guide off 20% for the next week: I also recently released a free Comeback Program that will help get you back to normal training as safely and quickly as possible. Download that here: (It’ll be free forever) Hope you guys are starting to get back into the swing of things! Let’s get after it! Peace!

  20. Joancaro666 on June 15, 2021 at 11:08 pm

    Unfortunately I have to go through this for the second time. Gyms reopened again after 5 months.

  21. Rebecca Biedler on June 15, 2021 at 11:10 pm

    body weight X16 ~ net calories or total calories??

  22. Andreas Ericsson on June 15, 2021 at 11:10 pm

    As for fat vs carbs on recomp; It takes a little bit of time to "train" the body to turn fat into sugar effectively. Everyone with a healthy liver can do it ofcourse, but not necessarily enough to sustain workouts and normal life. People who’ve never fasted or starved in their lives will have a hard time with a high-fat diet while training, while those who regularly dip their toes in the low- (or no-) sugar pond will have an easier time.

  23. Fenton Read-Smith on June 15, 2021 at 11:12 pm

    Can someone please remind me which video a Jeff goes into his approach to mixing macros in meals e.g. focusing on having a protein/carb meal vs a carb/fat meal ? Thanks in advance to anyone who can help me find this video.

  24. Stormwake on June 15, 2021 at 11:13 pm

    I love "anti-recomposition" as opposed to "decomposition"

  25. krspice on June 15, 2021 at 11:14 pm

    That protein tidbit at 3:53 is super interesting. Def gonna get my protein in.

  26. robert oxsen on June 15, 2021 at 11:16 pm

    Love the arts and crafts in this video!

  27. Alejo Duran Cardona on June 15, 2021 at 11:17 pm

    Right when I thought I was not going to learn anything interesting today! Great video man, much better than those videos of people criticizing other fitness channels. I am going to start applying all this information tonight. Thanks a lot, Jeff!

  28. Harsh Kumar on June 15, 2021 at 11:18 pm

    I think you should watch it. It doesn’t ruin the ending of the series, just gives closure to jesse. It’s not amazing but definitely worth watching.

  29. HEDO STONE on June 15, 2021 at 11:20 pm

    I was confused so here you have the critical information 1g of both protein or carbs is equal to 4kal and 1g of fat to 9kal

  30. AlohaSwag 987 on June 15, 2021 at 11:23 pm

    I’m 16 years old weighing 172, times that by 16, and my calories to maintain is 2,752. There’s no way that’s actually it right? That seems way too high, I always thought mine was around 2,000.

  31. P California on June 15, 2021 at 11:25 pm

    Can someone point me towards a -> Maintenance Calorie calculator ? The number from Jeff’s bodyweight X 16 gave me a ridiculously high number ?

  32. T Julian on June 15, 2021 at 11:26 pm

    Hi I’ve listened to your advice to start consuming more protein in my meals now, however, now I have to pee mid-night EVERY DAY and it really starting to lower my sleeping quality. I have read some research online and might found that protein intake correlates to nocturia problems. Should I continue consume high-protein or should I lower it down? And what can I do to avoid peeing at mid-night! Please LIKE this if you have the same problem so Jeff can see it 🙏🏼

  33. Rachel banana on June 15, 2021 at 11:27 pm

    I have a hormone issue so when I gained my weight I gained muscle with it (muscle I had lost while dieting) so I gained 10pounds of muscle and 10pounds of fat. I bet it sounds really weird.
    I’m currently eating in a calorie deficit also watching out for my carbs( my pancreas creates to much insulin so I’m predisposed to insulin resistance) and weight training. And the scale ain’t budging but I can tell my body is slowly looking different. So Instead of mostly cutting like I really wanted I’m recomping? 🤷🏼‍♀️

  34. Navjot Singh on June 15, 2021 at 11:29 pm

    You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called Agoge Diet

  35. Luca Giordano on June 15, 2021 at 11:32 pm

    Could you make an ebook of your guide to body recomposition?

  36. alex on June 15, 2021 at 11:33 pm

    Goddamn… 700-800 grams of carbs, 250 grams of protein, and 30 grams of fat. Thats like a 4000 calorie diet. Wtf thats what you call a monster.

  37. Jb Narciso on June 15, 2021 at 11:34 pm

    So simple, yet so effective. That’s how would I describe diet plan from Agoge Diet. Now I belive that simplicity is the key to brilliance.

  38. Humble and Grateful on June 15, 2021 at 11:36 pm

    So good

  39. sarcasam isbeautiful on June 15, 2021 at 11:37 pm

    Thank you for this! I need a recomp after a long break!

  40. theleffs on June 15, 2021 at 11:37 pm

    Jeff, I realize I’m late to the game on this video but wanted to say that you should watch El Camino! Definitely not as good as Breaking Bad but still wraps it up well. Also, curious what squat stand are you using in these videos? Thanks for making such awesome content, you’ve created the motivation for me to get back at it after 8 months off. Cheers mate!

  41. UndercoverDoc on June 15, 2021 at 11:38 pm

    Also not watching because I loved the breaking bad ending. If you know, you know.

  42. Boom on June 15, 2021 at 11:41 pm

    If you’re a teenager, you should probably fat at 25%-35% with a cap of 90g, because it helps with regulating hormones and basic health. I got this number from a brief google search and personal experience, where I went ~4 weeks with 20% of calories being fat and I felt like shit where I just had bad mental health, but that could be I was also on a slight cut of ~5-10%

  43. Filip Jovanovic on June 15, 2021 at 11:41 pm

    Such a cool video,thanks 😀

  44. illumi’s simp on June 15, 2021 at 11:42 pm

    can i do high protein with a caloric deficit for weight loss while working out 2-3x a week? im a girl btw!! 178cm currently 70kg my goal weight is 55kg

  45. Sean Schnautz on June 15, 2021 at 11:42 pm

    Any recommendations on how to eat 300 g protein in a day?

  46. Serjio's Hobby Channel on June 15, 2021 at 11:45 pm

    Thanks good formating on this video! 👍

  47. levi plumb-kelly on June 15, 2021 at 11:46 pm

    how do you track calories and macros practically, for example I know that carbs are 4kcals per g, fats 9kcal per g etc. but does that mean 100gs of rice is 400kcals and 100g of oats is also 400kcals to etc. how do you figure out what to eat on a day to day basis accurately and practically. I know that there are apps but im not sure how accurate they are and think there must be a much more definitive way of tracking

  48. Shay Ellis on June 15, 2021 at 11:46 pm

    If you think the guy Cliff Wilson trained is natural you are delusional, that guy is clearly using

  49. Théo Leimer on June 15, 2021 at 11:49 pm

    Hey! Thanks for the video great as always. Is the getting back to the gym program not available anymore? I have the push pull Legs but I’m scared it’ll be too intense to get back after a training break

  50. bossman amiry on June 15, 2021 at 11:50 pm

    does l-carnitine help with using fat as energy ?