The Ultimate Guide To Body Recomposition

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THE ULTIMATE GUIDE TO BODY RECOMPOSITION

HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME BY: JEFF NIPPARD, BS CHRIS BARAKAT, MS, ATC, CISSN

TABLE OF CONTENTS 00 Introduction

05

01 The Start Line

08

02 Tools of Titans

19

03 Belief Busting

35

04 Decoding Metabolism

47

05 Setting up the Diet: Calorie Intake

56

06 The Art Of Self-Coaching

77

07 The Skinny Fat Dilemma

84

08 Unpacking Macros and Micros

92

09 Solving the Mysteries of Protein

115

10 Solving the Mysteries of Carbohydrates

140

11 The Nutrition-Workout Link

152

12 Cardio: To-do or Not-to-do

174

13 Settling the Supplement Dilemma

183

14 Sleep: The Dark Horse of Body Recomp

200

15 Weight Training - The Driving Force of Body Recomp

215

16 Conclusion

229

17 Supplemental Materials

231

18 About the Authors

242

19 References

247

INTRODUCTION Congrats on purchasing your Ultimate Guide To Body Recomposition! We are pumped about your decision to optimize your body composition and thrilled to assist you in complementing your hard work in the gym with the latest nutritional science. In the pages ahead, you will learn to separate the gym hearsay and daresay from the voice of current science. Then, once you have grasped the key nutritional tenets of building muscle and losing fat, we will guide you through an easy-to-implement application of this science. Our goal in writing this e-book is not to present a humdrum regurgitation of “bodybuilding nutrition 101” basics. We will not merely teach you about energy balance, how to track macros and tell you that you should eat one gram of protein per pound of bodyweight. While we will do a quick recap of the nutrition fundamentals at the beginning of each chapter to make sure everyone is keeping up with the plot, our goal is to teach you how to optimize your body composition. This means that most of the content in this book will be dedicated to digging a layer deeper. As Beverly Sills points out, “There are no shortcuts to any place worth going.” This of course does not mean the longer route has to be arduous. Nor does it mean that understanding the essentials of nutrition to the degree that it will shift your body composition towards optimization requires a PhD in nutritional science. We will present knowledge on how to optimize your nutritional approach as a means to THE U LT I MAT E G UI D E TO B O DY R E C O M P O S IT IO N

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improve your performance in the gym, maximize your recovery out of the gym and make the greatest gains possible. When we say optimize, we mean that we are valuing the most effective approach over the most time-efficient approach. There are surely simpler nutritional approaches that can get you good results for less work than the ones laid out here. We will indeed outline those basics. We believe however, that to get the best results you can, it is important to cross more t’s and dot more i’s than what following the simplest path will provide. As you will see, body recomposition (building muscle while losing fat) is not quite as straightforward as merely losing fat or merely building muscle. In our opinion, achieving both of these goals at the same time will require more attention to detail and a more optimized approach than your typical run-of-the-mill bulking or cutting diet. In this book, our goal is to get everything just right. This is what we mean when we say optimization. From the outset, it’s worth noting that what is most optimal for you may not necessarily be most optimal for your gym buddy, or even for us. That’s mostly