THE ULTIMATE GUIDE TO BODY RECOMPOSITION HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME BY: JEFF NIPPARD, BS CHRIS BAR
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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