Refeeds & Diet Breaks: The Most Misunderstood Fat Loss Tools
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- čas přidán 30. 05. 2024
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In this video I'm covering refeeds, diet breaks, cheat meals and cheat days. Using an example from The Rock and his epic cheat meals, I dive into the research around using high carb refeeds and diet breaks for fat loss, metabolism, muscle retention and more.
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Sources:
Comparing Weight Loss Rates:
pubmed.ncbi.nlm.nih.gov/21558...
Overfeeding Effects on Metabolism:
pubmed.ncbi.nlm.nih.gov/11126...
Refeeding Effects on Glycogen:
www.researchgate.net/publicat...
First Bodybuilding Refeed Study:
pubmed.ncbi.nlm.nih.gov/33467...
Diet Break Research:
pubmed.ncbi.nlm.nih.gov/12582...
pubmed.ncbi.nlm.nih.gov/28925...
pubmed.ncbi.nlm.nih.gov/33587...
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Bankrupt Beats:
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Pandaraps, Guustavv - More Scrubs (Instrumental)
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Filmed by Stephanie Buttermore and me!
Edited by me using Final Cut Pro!
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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. - Zábava
Can we just take a moment to appreciate how much time it must’ve took to put this together? Super high quality content !!
I knew this because I followed Josh Otusanya
I knew this because i followed josh otusanya
I knew this because I followed Josh Otusanya. Nyaahahaha
I won't do that
Get to the point man it's too long
Jeff lookin like my dad getting ready to lecture me when I sneak back into the house at 2 am
It’s when you hear the click of the light switch that the cold terror takes you.
🤣
“Weren’t you supposed to be eating 2500 calories? Its 3200 right now young man! You’re grounded mister.”
“I’m not mad, I’m just disappointed”😔
Did not realize that many teens (I hope!) were feeding off Jeff’s information, good for you.
After what I’ve learned about our bodies, it makes sense to me that the slower and more gradually you try to change something about yourself, the better. Our bodies really don’t like to change, so the more we can get them to believe that nothing dramatic is happening, the more likely we are to succeed!
Well said 👏
So true 💪🏼💪🏼
This is 111110% true, at new year I stopped all my bad habits, changed everything, reading books, diet etc.. I was suffering panic attacks and anxiety
@@bennybenny7382 I've heard many people relate similar experiences. Better to change one habit to a time, and give it two or three weeks to really take hold
@@Moose92411 Yes it's so true, and also be aware your subconscious will try default you back into your old routines. change is hard
I can't believe information like this is for free. Thank you Jeff, you're really an asset to the fitness community.
I wish there was more general awareness for keeping our physiques to our own standards.
These diets and advertisements on YT for PEDs is insane now-a-days, it seems most of my own information either comes from the gym or this chiefs’ channel. 💪
Let’s lift hell upside down for as long as we live, brother👺☝️
Yes yes yes
It's not for free. YOU are the product, not the video. So basically you are for free, not the video. Creator, sponsor, advertisers earn a shitload of money.
It’s not free, dumb duck.
This is incredibly relevant to me rn thanks big daddy nippard
Same! I was just searching on it
Same. I've been killing myself since nov
Same, i've been yoloing weight loss since last year and am stuck at -12kg since... quite some time now. Good thing is that i ain't gaining it back, bad thing is i'm stuck 'cause i don't really look at what i'm eating.
I just decided this morning to start counting calorie in order to finish the weight loss and knowing that intermitent diet might be even more potent i think i'm gonna try to go for a 2 month of constant diet and then intermitent dieting untill i reach my goal. Knowing myself, i might just gave up immediatly the constant diet and just go for the intermitent one anyway...
BIG DADDY RIPPARD
same haha
I love diet breaks on prep but I never refer to days/meals etc as "cheat" days - sets people up for a negative relationship with food I find. Love this video as always Jeff!
This! It also creates an "all or nothing" feel. I can take a break and just eat a bit more of what I'm normally eating, maybe with an extra treat or two - not eat an incredibly huge fat, greasy meal b/c it's my "cheat."
@V King Haha at diet vacation - a well structured diet break does wonders mentally & physically for me. I personally like them. The idea of calling meals/food 'cheats' is toxic in itself because it has the idea of 'cheating' on a diet or feeling bad for eating certain things (in my opinion) so I just prefer to call food 'food' haha some is more nutrient dense, some is less :) All is yummy.
I agree!
Don't even call it a diet. It's just "how you eat"...
@@brazenbull636 A 'diet break' is a technical term in which the calories are calculated with a specific goal in mind, if it's a structured and planned 'diet break.' So that is the name. But in general I don't 'diet' I just track macros and that's my lifestyle I enjoy :) but everyone is different.
I’ve been trying to lose weight. I started January 23. I was pretty much cutting way too aggressively. I was at 270 pounds. I plateaued at 240 pounds. I had been at a deficit for the last five months. So I gave myself a week break to where I would eat how I normally eat. No junk food. But I eat more. I was actually full after my meals. That ended up going on for two weeks. Then I got back on my deficit. I got through the plateau. Surprisingly, even though I ate more the last two weeks. I felt better, I had more energy. And now I’m starting to drop in weight again. Then I see this video? It kind of makes sense
That’s me right now
I’ve dropped from 340 to 290
And stalled
I’ve been researching ways to get over the plateau and come across this video
I lost 85 lbs since March last year and I basically unknowingly did diet breaks. I was very disciplined for 2-3 weeks and then naturally ate around maintenance for 1-2 weeks never more than 2 or else I found myself falling back into old habits. Everyone asks how I’ve been able to keep it off/keep losing and it’s bc it really doesn’t feel like much of a restriction to me anymore but more of a lifestyle. Whatever you do, consistency is key!
That's awesome! I've been on a diet now for 3 months and for the past month I haven't lost any weight and have been feeling so stressed and restricted about it all... maybe I just really need a diet break! Taking one now! I'm a little scared if I give int o everything I want to eat I'm going to gain a bunch of weight, but its getting way too stressful always eating just 60% of what I really want to be eating...
@@Whatevertheheck Try to eat 1 or 2 days lots of carbs and prtoein, fat as normal. And then try to come back again where you were. Talking from experience.
@@Whatevertheheck How‘s the breaks going?
@@Whatevertheheckany update? i’m worried about trying this but i’ve hit a plateau in weight loss so i think my metabolism needs a break.
how long did it take u to lose weight?
This is really high quality content, must have took a long time to put this video together
This is pretty much what Dr. Mike Israetel has been saying about dieting. Makes perfect sense to me. Diet for a while. Then eat at maintenance and let your body get adjusted to your new weight. Then diet again if you still to need to lose more weight.
What maintenance though? The initial one on your higher bodyweight or a new one at the current bodyweight? If it is the old one then I suppose it would be a surplus at the current moment.
It can be stressful to go to a plateau when you lose weight. But it's maybe a positive thing : That plateau will allow you to make a "break" to then, start "fresh" a new cycle. Just like mesocycle for strength building, it would be a mesocycle for weight loss.
@@LAGman91 Eating at maintenance means just that, eating at maintenance. Your last sentence pretty much answers your first two questions.
@@BMGipe45 Are your maintenance calories the same into the late months as in the beginning or lower? If same, how come they don't drop both by metabolic adaptation and less mass is what I am asking.
@@LAGman91 your maintenance calories will change with your weight, your body composition, your activity level, your sleep patterns, etc. Your maintenance at 250 and 25% body fat is different than your maintenance at 200 and 15% body fat.
can you do a video about how the body holds water? carbs, sodium, salt, creatine even alchol and illness? I think we're all used to looking at the weight on the scale and see it moving about a lot, I certainly do and know now that a lot of it is to do with water it would be great to have a better understanding of this so that people are more educated when they're starting a diet. Thanks!
This is such a good idea!! Can I add periods to that list because for people who have them oh boy does it make a huge difference
@@annah7648 OMG! This! My period comes and I gain 5 pounds and struggle to lose it for the entire month if at all. This has been happening a lot recently never had this issue before.
This video made my cutting wayyyyy more easy this year, last cut I couldn’t stick to my strict diet for much (doing the same amount of calories everyday). With the 2 days refeeds I’m having better workouts and preserving my fatfree mass. Thanks a lot jeff 🙏
@Charly Nice thought, bro. I'm experimenting now doing low, medium and high carb days to see how my body reacts (even on bulking)
@@lucianoferraz7252do u vary ur calories everyday? Or all same?
Just re-watching this. It would be really interesting to know how the menstrual cycle plays in to this. Apparently women's daily energy and nutritional requirements change depending on which part of the cycle we're on - so understanding that may also help with adherance/practicality...
Thanks Jeff - I love your videos! These days if I have a muscle gain/fat loss / weight training question - first thing I do is search to see if you've done a vid on it!!
Women naturally need to eat more carbs a week before their period because their hormones require carbs. Watch Mindy Pelz videos on how to eat according to your cycle
My cheat meals are just including one or two things that are a bit extra every few days. Not that many extra calories but regularly keeps cravings away. Way better than going super over the top periodically.
I'm with you in that point
Same!
Same. on my weekends I let my cravings guide me a little. But even then not much
When you're so used to watching what you eat that you enjoy it you're not really looking to break that altogether for a couple days at a time
I’m person B. Strict all week and less strict on the weekends. Maybe I’ll get dessert or have a soda. It’s been working for me but I’ve kind of plateaued. Maybe trying C will help if I try being less strict for longer than a weekend. Let my body enjoy some carbs for a little longer then going strict again.
Just swap one of your regular meals to a cheat esque meal without overshooting more than 300xalories over what you already eat, you cant tell me you need 700calories of junk to manage your cravings assuming 400cals of your average meal + the 300 extra the junk.is gonna have. My personal trick is getting oatmeal.with chocolate flavor add protein powder and a banana or two and it feels like a cheat meal but.its actually healthy.
yeah I literally just finished a 6 month cut doing exactly plan C, doing 4 week sprints of restriction giving a 2 week maintenance break with amazing results. I have never been able to lose so much fat and retain full muscle. Highly recommend and now the science backs it up!
Does your training style and intensity remain the same whether you are in the 4 week deficit or the 2 week maintenance? And, when in the 2 maintenance weeks, did you still eat clean most of the time?
@@sk1p101 keep everything the same and push if you can, however for the most depending how many calories you are cutting this is not the time to build muscle, you really want to maintain muscle but cut fat. Once your get to your target weight, you back to trying to build muslce, but don’t go overblown on a calories surplus! you will just lose all that hardwork!
Hey man could I do 2week deficit 1 week maintain instead of 4, 2?
@@parmeetsandhu7221 yeah I wouldn’t see why not, for me I like to increment things in 4 week stages, it may just take longer to hit your goals.
I’m going to start incorporating refeed days on the weekends. I’ve been cutting for three months straight and lost 23lbs while regaining lost muscle (really it’s kind of like a recomp. And recently my progress has slowed. So I think I have to get a little more methodical with my approach to diet
Appreciate you Coach! Def helped me achieve levels I thought I would never reach! :) P.S. That ENDING LOL
Yup
Wait he is coach too?
@@abhishekchaudhry80 yup
Not everyone’s Greg dude. Just follow both the Jeffs on CZcams you’ll learn so much more than an old man on hrt screaming and saying the same thing over and over again. If you want to grow beyond noob branch out.
You're looking absolutely shredded here man! Good luck on your cut this season 👍
Can you do a science based video on Heart/cardiovascular health, heart strength and endurance?
I really like Nick Bare Fitness for that.
Considering how I'm crazy hungry for the two weeks leading up to my period, the two weeks on, two weeks off approach looks like it makes more sense for me.
Same! I used to always time my diet breaks with the week I'm on my period
I thought this-- and you typed it out !!! Used to feel guilty, now I'm going to implement this structure for better results !
I always tried to listen to my body and eat more carb & fat heavy food on the days leading up to my period so I was in a better mood to continue the diet after the period. Turns out I've been doing "diet breaks" XD
@@lindap.5921 Using something considered a burden to your advantage! You’re amazing and so are the rest of you.
Here's what I've experienced: A few years back, I started making some dietary changes. Not with the goal of losing weight, but I started going to school, and had gotten into the bad habit of fueling myself on sugar and caffeine throughout the day, and it was affecting my moods really bad. My first change was to make myself eat oatmeal in the morning, instead of a muffin, or pastry (i don't have an appetite in the morning.) Suddenly, I started losing weight. Long story short, I cut out regular sugar, white flour, the carbs I eat are low-glycemic, and I lost 50 lbs in about 9 months time. HOWEVER, I hit certain plateaus along the way where it seemed like I wasn't losing weight, even though I was sticking strictly to "the diet." Also, since I wasn't exactly making a huge deal about losing weight, there were times I went off the diet, carbed up, and ate refined sugars...then noticed the plateau busted, and the weight start coming off again. At first, I thought I was imagining things, and there must be something else going on inside my body that I didn't know about. THEN, at some point I saw a video by Dr. Berg where he said that a low carb/low glycemic diet CAN help a person lose weight, "...IN THE CONTEXT OF A HIGH CARBOHYDRATE DIET." He pointed out that after a period of carbohydrate deprivation, our bodies will eventually have the same insulin responses to fats and proteins as it does carbohydrates. That seemed to explain what I was experiencing.
bang on about this ive always been a leaner guy naturally but when i would diet for summer etc...i would get scale focused for some odd reason and i noticed after a while the number wouldnt go lower until i through in these crazy cheat days. A day or two after the scale would just drop to new lows.
I experienced the same just this month by accident. I was eating low calories and low carns low fat for about two weeks not really noticing too much weight loss. Then I ate my favorite meal tikka masala with white rice and garlic nan bread for breakfast and dinner for three days in a row during moving house and then went back to low calories and oh my goodness I could see such fast weight loss results within 1-3 days physically in front of my eyes. I haven’t got on the scale yet but I plan to once a month instead of once a day which was discouraging
In my experience, refeed days and workout breaks both work wonders to break plateaus and to keep the body moving and burning fat. So it is a great physiological tool, not just a psychological one. I was forced to stop training and dieting for 3 days, basically junk food all that time, and the week I got back was the one I noticed the most drastic and accelerated fat reduction during the cutting, I got much leaner than I was before the break, vascularity increased crazily.
Yup! Very true!
Very true. But only true for athletes that's been dieting for a while not for people who just started out. Cheat days are a bad idea for beginners. Just saying this cos I hear this all the time from beginners after the first day of dieting, "is my cheat day this weekend"...🤣
bang on about this ive always been a leaner guy naturally but when i would diet for summer etc...i would get scale focused for some odd reason and i noticed after a while the number wouldnt go lower until i through in these crazy cheat days. A day or two after the scale would just drop to new lows.
So you have the eat everything cheat day approach? Not just the eat at “maintenance” approach?
Jeff your huge calf is staring at me and making me insecure :(
Short guy calves are crazy
Listen to his voice... that will make you feel morr secure.
omar isuf would like to have a word
I like how you say calf singular.
Why would someone obviously not natty make you insecure
Life is definitely too short to eat raw chicken breast and broccoli every day. I couldn't agree more on this video, Jeff. I mean, you can eat exclusively clean food, but no longer than a month or two months may. You simply get bored and exhausted of that undelicious food. Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from Dietarize... Good thing is that they allow you to choose food you actually enjoy eating and even make some space for cheat meals. Results are great so far, I lost 6lbs in 4 weeks!!
That's exactly true. I just can't stand anymore this undelicious food I am eating for 2 weeks already. Maybe I am going to try that new site, and see how it goes.
your life really will be short if youre eating raw chicken lmao
Please don't eat raw chicken breast 🙏
@AR Ibrahim Thanks for the advice
@@india1846 Yeah, true haha
This is probably the best news I've ever heard since starting my recomp. I've been pretty lazy on my diet the past 2 weeks and eating at maintenance or slightly above maintenance (after 1 month of caloric deficit). But I guess if I go back to a deficit now and continue this cycle then I should have an even better body comp than if I had stayed on my diet lol
Right
I'm like ok so the days I didn't do so well actually will help me in the end if I keep getting back on track. Hmmm ok!
True , but double the time you wanted to reach those goals , but yes they will reached and sustained as long as “we” don’t F it all up like I have 4 times in my life and thankfully I am back on the decline (Scale) 😅
Jeff coming at it again with these videos LEGIT LOVE. Ive read these studies before but the way these graphics are laid out makes everything 10x easier to understand and apply.
As someone who just graduated with his physical therapy degree, I have a great appreciation for how much science you involve into your videos. It makes it more enjoyable to watch and lends weight to your conclusions. Keep up the great work!
Im just trying to figure out if i can drink this milkshake or not
Just count in your macros. Did you lose body fat btw?
😂😂😂
Honestly this is probably my favorite video that you've ever done. Really appreciate the time and effort you put into your content!
A, B and C would be identical triplets not twins
Your graphics game is really on point in this video though, you've really upped the game and it shows.
There's no such things as identical triplets either so being pedantic here doesn't really work
@@CallOfDutyLoser actually monozygotic mcma (identical) triplets do happen in humans but I do accept that they're exceptionally rare.
More commonly for trips you get one set of monozygotic monochorionic twins and a third dcda twin.
@@QuiescentCookie interesting, genuinely didn't know that was a thing
@@CallOfDutyLoser ahh it's grand, you're also right I was being awfully pedantic about realistically what's a rare occurrence.
I really appreciate all the hard work you and Stephanie put into your informational videos. So much good content. There is so much data and conflicting or irrelevant data out there, so thank you for sifting through it all and parsing it down! I think I needed this for my own sanity 😂
Man, I appreciate the amount of work that goes into these videos! Everything from the script, the way you talk and how these are edited makes them so valueable and easy to learn from! 👏
You have a nice face to look at
really love seeing a science based fitness channel getting over a million views, people want this type of content! Well researched, beautifully visualized and masterfully summarized. This channel is gold!
This needs be on television. Amazing presentation with editing and stuff. Very professional and intact.
I love being in a set of 3 identical twins 😂
@@neildobbs7278 unless they start the experiment from birth and live in a closed system their entire lives, i dont think so
You could work one 24 hour shift.
Life is definitely too short to eat clean food every day, and some diets can take a toll on your mind and body. I couldn't agree more on this video, Jeff. I mean, you could eat exclusively clean food, but no longer than a month or two months max. You simply get bored and tired... Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from Dietarize (you could thank me later 😀😀). They allow choosing the food you actually enjoy eating and even make some space for cheat meals. Results are great so far!!
Absolutely agree
these Dietarize comments are pretty suspicious
@@user-zk4dv2nx8k 100% just lip service from people who work for the company.
@@bigc181 a smart and new approch , ngl
Agree but I feel like shit when I eat junk food.
I love how technical you get in every video, it's really interesting to see what studies have been done and the different benefits we can take away from them!
36 years old, first time trying to get healthier, stronger and leaner. I only watch your videos because you are one of the only health youtuber who goes the extra mile to cite peer reviewed studies and science to back up everything you say. No gimmicks, click baits, biased hearsays, sales pitches, unfunny sketches, or toxic masculinity; just real science broken down to laymen's terms explained in calm and well produced videos. Thank you!
13:50 smh 😂😂😂
Yep
Has anyone ever told you that you and Jeff are the real life Kuki Sanban & Wally Beetles?
@Nasty curlean opened my eyes on both jeff gayvaliere and gshred
@@rooost9856 why insulting gay people like that mate?
@@cereofficial909 pls dont be a pc police here it was meant to be a joke, i have never seen gay people be as dishonest these two guys i mentioned
We NEED the same video but for weight gaining !
Juji just made it, man
@@HumanMechanism which one is it
True!
Just eat peanut butter sandwiches bro
+1
jeff always answers the questions in my head throughout the video. everything he does is perfectly laid out
Incredible addition to the seemingly ongoing debate in the community. Thank you so much for this top notch content, and for including the chair fall at the end :)
This is exactly what I needed in my life this week after six months of a deficit and a plateau.
Same!! Jeff coming in clutch
same here, after 7 months and 110lb loss. its time for maintenance week or two 😅
@@jacksparrowx1196 hey man ive been in a plateau for 2 months, should i have a maintenance week too
@@raunak9257 hi, if you are sure that you track kcal correctly and not over eating do it.
Also, get in habit measuring yourself. Maybe you loosing but weight stays the same. Happens sometimes specially if you loosing for long periods of time or new to lifting
I am from future and I can already see Coach GREG making a video on this.
"Calories in; calories out"- Gilbert Godfried impersonator can be heard in the distance
People from the future can see people making videos?
czcams.com/video/w1DHcw1aPMo/video.html
I didnt get the joke. Can you explain it for me? Thank you.
@@khoahuynh2912 it was not a joke
This is absolutely incredible. I’m doing my first cut in 5 years mostly based off info from your videos and for the first time seeing the progress I want all with the comfort of knowing the mechanics are scientifically backed. 10/10 channel dude
Just found your channel a few days ago. My gf and I decided to sign up for a gym for the first time and have been taking it very seriously for a couple months now. We're not sports people, but we do hike A LOT. One thing we've noticed recently is how our fat isn't quite going away at the rate we thought it would. We know nutrition and diet is very key to this, but its hard to hear people tell you about a diet they use and say "Trust me"... We much prefer taking our workouts and diet from a scientific perspective. So watching your videos has helped us realize some things we've been doing wrong, and some we're doing right. Thank for making these videos.
Bro i think it would be very very interesting to get a similar video on the best way to do a proper lean bulk. Comparing if it is better to have continuous surplus or more moderate, even with some days with deficit day and one day or two with a big surplus.
i am so interested on this too...
I think a lean bulk is still bulking with a surplus + also gaining fat but, more muscles give the illusion that you’re getting leaner. It’s just a way of not overdoing a bulk.
@@andersonmyhr8263 yes sure but would it be beneficial for exemple to have a low cardio basic activity dayli
@@Hugo_Verse part of the key to being lean is to be physically active everyday, so yes. But I’d say being lean and bulky naturally is just being on point with every aspect of exercise and diet.
JEFF SEE THIS COMMENT ^
As someone currently on a diet break, I fully support this approach. I'm happy to have finally found what works best for me. 6 week aggressive cuts with 4 week breaks at maintenance cals in between. The cut phase will continue until I reach my goal.. of which I'm currently less than 10 lbs from! I'm not in a rush though. I feel really good and strong.
Appreciate you digging through the research and putting it all together for us in this video! 🙌
Really love your content over your competitors - graphics are super helpful pointing out what is important in graphs
Real masterclass. Much thanks, Jeff!
Dang you really put a ton of work into this video. Thank you!
we love jeff, always find myself coming back your vids to refresh, as a coach myself im always learning from the best. ❤
Appreciate you collecting this information and putting in such an easy to suggest format!
Right on time with this. I’m feeling so depleted right now and contemplating a refeed 🤩
Me too
@@SuperYogagirl the struggle is real. My body hates me right now 🤣🤣
I personally love my refeed days. Psychologically, it helps me look forward to spending the day with my kids and wife because we eat junk together. It’s also something I look forward too during the week.
Thanks for the video!
Amen
Same!
This is not a refeed but just a mindless cheat day. Refeed days are structured and still you have to be strict about your macros.
Your family shouldn't eat junk. That's why you are obesse, coz your parents did that to you. Teach your kid about how to be healthy and in good shape. His life will be much sweeter
@@fujzokretencina7536 shut the f up thats aboslut not reality and absolut not healthy and will destroy their social lifes, eating only "healthy" and "clean" thats so stupid even jeff made an video about how dumb this is.
This video is state of the art in presenting and explaining information, and very responsibly! Love your work!
Amazing video man, I always love seeing content that is obviously fully thought out in every way. Great Job!
Came across this cause I'm experimenting with eating every other day (36:4? IF)
Really interesting. Great breakdown.
Cool seeing you here, I love your channel!
I can't believe that you recommended this channel, this guy is promoting junk food and high carb diet all the time.
@@condoriris6286 carbohydrates are a macronutrient, dude. Your body needs them. If you actually WATCH his videos, instead of just glancing at the thumbnails, he does NOT actually promote junk food.
@@carastone3473 czcams.com/users/drekberg
Watch and learn
@@condoriris6286 so you’re recommending a chiropractor that doesn’t cite research... riiggghhhhttttt
So when on a diet break, should we calculate our maintenance every time, keeping in mind our lost weight during the process ? If yes, should we lower the deficit after the diet break, according to the new maintenance calculated?
My input on this, when you schedule the diet break you should have a rough idea of how much weight you're losing per week, so let's say you're losing 1lb per week and you want a diet break, with that in mind you'll know you're about 3500 calories deficit per week, so 500 per day let's say, so just add 500 to what calories you're currently on whilst losing 1lb per week, that usually works out around maintenance sometimes slightly over or slightly under as water weight will be a thing and glycogen replenishment. When you want to continue dieting, you drop off however much you want, so 250 if you want 0.5lb per week etc. Hope that helps.
This is the way I've approached it from going from 236 to 214 to 216.5 since Jan (finished 214, 216.5 is roughly the weight when glycogen is back in my body and it fluctuates under and over some days but all I did was add 500 calories to my deficit I was on so I'm now eating 2950 instead of 2450 til 6th June before carrying on).
If you are calculating with your body fat percentage included, so that your lean mass is determining your maintenance calories, it shouldn’t change too much. If you base entirely off total weight you could drop the maintenance too much and risk some muscle loss.
So yes recalculate, but use a formula that takes into account your body fat %.
TDEEcalculator.net has this feature .
This video was GREAT! Honestly such a great video with great animations, charts, and visuals. Thank you for the effort and amazing information.
Jeff- I was on a cut for 2 months and was starting to get to the point of feeling fatigued physically and mentally and extremely hungry! I lost 10 pounds which was awesome, but My appetite I know was much bigger than 1500 cals. I decided to just take a week diet break at approx 1900 calories a day, and it helped immensely! My appetite went back down to normal and I’m ready to do the second half of my cut, 10 more pounds. Then of course, settle for maintenance calories.
Also would like to tell you I completed your upper/lower hypertrophy 8 week program and see awesome results but am going to run through another cycle of it until my cut is over. Then onto your power building program 💪🏻👍🏻 Thanks for all of your advice!!
When I was dieting to lose weight I 'd have cheat days from time to time, usually 1 cheat day every few weeks and I would just eat whatever I wanted. I'm sure these cheat days would have slowed down the weight loss process but the reality was that cheat days helped me to achieve my goal because being on a calorie restrictive diet for a long period of time can be very hard and cheat days were a great way to stop me from going insane from dieting. After a cheat day I felt refreshed and refocused.
Coach Greg is going to react to this harder than last time
He's honestly starting to get annoying tho...
Imagine someone like Jeff taking days to put together all this research, do all these animations, put together this well thought-out video, and all Greg has to do is play this video and sit there and do a one-take talk over it that takes like 15 mins of his day and minimal effort. Lazy stuff man. Maybe he should try HARDER THAN LAST TIME to make well constructed educational content instead of webcam one-takes of just screaming and drama.
@@seanissomething maybe you should all stop viewing his videos and mentioning him everywhere
Maybe you should all stop complaining about people you don’t watch 😳
@@soulreaper1461 I heard about him the first time through CZcams comments, so every time someone mentions him he gets free exposure. Exactly what he wants
I found this at just the right time. You and Stephanie have been a big help to me.
I appreciate all the editing in this video
Bro I would really like to see a technique Tuesday or something on posing. Like just running through the mandatory poses and giving techniques and tips. Idk, felt like a decent idea for a video
This was an amazing video. And perfectly well timed. I am in the process of losing my last 20 to 25 pounds right now and was thinking about the best approach. I am not in a hurry so I think it will be diet breaks for me
How'd it go? Let me know if you see this!
@@Itz_Elite_Gaming it’s going well. Maintaining my weightloss and have started adding some muscle. Still have about 15lbs to lose. Slow and steady….
Thank you for this! Your client is killing it!
great video. Really glad you touched upon the Matador Study. One thing to mentions that in that study, even the ''diet break'', since it was at maintenance, must have been a challenge since most individuals, let alone obese ones, are seldom at maintenance.
I can feel we are going to get some video from our favorite doctor.
Haha was thinking the same
Is there any research about the inverse of this? Effects of Variable calorie Intake on a bulking cycle?
Oooh that would be interesting, I read something about dropping to maintenance calories on your off days while bulking but i can’t find the link
Other than the clear explanations, I really like the images and graphs used to depict the information. Really clear and reflects what you're trying to say well! Communicating stats and research to a wider audience is def a good skill to have.
signed up for MASS via your link jeff, my only way of showing appreciation. thanks for sharing the info and doing the hard work jeff
I've been dieting 3 weeks on, one week off and refeeding a bit above maintenance on weekends while training the whole time. I've lost a ton of weight and build a good amount of muscle and feel healthier than I've felt in years.
Refeeds are an amazing tool
Yay! Coach Greg has another video to make a video about 😂
Please don't stop making videos ever we never have been exposed to such an enormous amount of information before I lost 32 kilos learning from you thank you very much all the love from saudi Arabia ❤❤
This channel is gold! Thank you Jeff!
Sweet, I was doing diet breaks already due to my poor self control. Still seeing results, though!
This is such a well done video on explaining and summarizing the results of these studied. Extremetly impressive to convey information in academic journal articles to the general public. Wonderful, wonderful work. Thank you for the amazing videos.
I love your channel man 👏👏Great realistic and down to earth content. Not just for the clicks. Well done.
Everyone doing how to cut fast videos. Jeff Nippards comes in saying, guess what, you should've started 10 weeks ago. The real truth stays the same. Slower and longer, the better.
The infos, the editing, the time spent to summarize everything in a less than 15min video...
Comments: coach Greg reaction something + lol cookbook.
We humans are weird haha
This was awesome information. I have been on a weight loss journey for a very long time, but this year has been my most consistent year. I tracked for a month found a good baseline where I make progress, but also don’t feel miserable. But I felt like I needed to take a break from tracking. I’m sticking to my same meals that I was having while tracking so I know I’m in a good range of calories and I’m still constantly making progress, but this last week I felt two things, 1. I needed a short break from training so hard (so I took 3 days off) 2. I felt like I needed a little more food than what I normally consume. Now that I’m on my last day of the break, I naturally went back to my pre planned basic meals and am ready to hit the gym tomorrow. (The day I decided to take this break was because I was crying at the start of a training session from just being so emotionally and physically worn down... pushed through that workout and decided it was time for a short break). I’m super happy I took this break and happy that it reinvigorated me to want to go back to training.
Hi Jeff, only finding your channel. I just wanted to say this was a great video, I’ve always heard about refeeds and wanted to know more about the concept. This helped make it very easy to understand and was really interesting, thank you.
I would love to see a video about the other side of the coin: how to gain weight and diet options that don't make you look like a balloon after a few months. Great work, Jeff! Keep it up!
Just eat at a moderate surplus of about 300 - 400 calories (max) and youre good. Simple as that.
Use a clean bulk
also... kiwi
So basically it’s what you like best and can stick to the longest?
Thanks doc
always has been
Perfect timing on this video lol I was literally thinking of doing an experiment on this today! Great video as always!
You are becoming my favorite CZcamsr! Thank you
Cheat days to a lot of people is eat 5,000 calories of junk. I don't have cheat days, I'll just add snacks in my week. Or go out to dinner, but eating junk all day just makes me go back into old habits.
Yes, i even prefer some tasty protein rich food than junk
*screaming voice saying buy my freaking cookbook heard in the distance*
All the greg fans know he’s 100% making a vid about this
You explained this so simple & easy for me to understand. Thank you so much!❤️
I've been working out for about a year now and at first I tried to keep a very strict diet only cooking at home and eating clean, a year later I've learn that the more you restrict yourself the more you'll fall back into a binge eat, so now I eat clean on the weekdays which is when I workout and during the weekend I let myself eat a bit of everything I please with moderation but I still enjoy stuff that I used too and it's been helping me more than just eating clean all the time.
Hi Jeff. What about bulking up those carbs around your workouts? Instead of just 2 days. So still the same weekly net kcal but really keeping carbs lower on days off and higher around your workouts?
Evidence Based advise... Truly unrivalled
Try it and see if it works for you! Do your own experiment. Everyone works slightly differently. Probably doesn't offer too much more benefit that say just taking your days carb total and loading it mostly around your workout (Jeff did a vid on his daily diet and it was this approach) but who is to say you personally won't get more benefit in your suggested method. There is probably a value out there saying how much carbs taken before a workout is optimal to give you the best bang for your buck, though I would assume loading too much beforehand just has a tapered effect of diminishing return, but without trawling through the web I dno what that is! Maybe you could find such a thing.
Muscle growth does happen during rest not workouts so that doesn't make a lot of sense
How the hell is Jimmy Fallon still hosting a show. He is the epitome of awkward
He’s easily the best late show host there is right now. The least political one for sure which is nice.
Great Video! I've been loving these more specific well done videos lately
My number one channel! Love this!
I feel like one of the reasons why that one study showed such a big difference is because it was done on obese, non-trained men, who probably lost some fat even when on maintainance calories, in form of a recomp, which then lead to the increase in total fat loss.
While that might be true, that still doesn't account for the lower metabolic rate they ended up with.
Should you have a refeed day on a rest day?(say I was doing two 24 hour refeeds, with one rest day per week)Or should you have a refeed after your training session on a day I train? Or does it really not matter?
After hard training session. I have my cheat day when I pull deadlift/latpulldown and push bench. Never gain weight keep gaining muscle.
Yo Jeff thank you for making all your videos and taking the time to research all of these topics. I appreciate it
Brilliant video, so informative. Appreciate how much time this must have taken to put together.
Another quality vid Jeff, appreciate it🤝