The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)
female body workout Tags: Best, Build, Diet, Lean, MEALS, Muscle, ScienceBased, SHOWN40 Comments »
When it comes to building muscle and adding size to your frame, your muscle building diet is going to be the most important factor that you have to get right. Because simply put, when you implement a proper diet to build muscle, it will enable you to perform that much better in the gym and physically recover and progress that much faster. However, the unfortunate part is that most people are completely lost with what a diet to gain muscle should look like and what the best foods to eat for muscle gain really are. Luckily, in this video we’ll cover exactly what the best diet to gain muscle really is and how to eat for muscle growth. Towards the end of the video, I’ll also provide a muscle building meal plan that you can get started with right away. Enjoy!
VIEW MY 4 SCIENCE-BASED PROGRAMS HERE:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Diet%20to%20build%20lean%20muscle%20Nov%2025%2F2018
LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):
http://amzn.to/2IBckCt
MACRONUTRIENT CALCULATOR:
https://builtwithscience.com/muscle-building-diet/
FOLLOW ME ON INSTAGRAM & FACEBOOK:
https://www.instagram.com/jeremyethier/
https://www.facebook.com/Jeremyethierfit/
STUDIES:
Calories:
https://www.ncbi.nlm.nih.gov/pubmed/23679146
Protein:
https://www.ncbi.nlm.nih.gov/pubmed/16174292 https://www.ncbi.nlm.nih.gov/pubmed/28698222
Carbs/Fats:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
Spread protein out 4 meals:
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
Liquid calories:
https://link.springer.com/chapter/10.1007/978-1-4899-8077-9_4
Pre-workout carbs/protein beneficial:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575187
Egg whites vs whole eggs:
https://www.ncbi.nlm.nih.gov/pubmed/28978542
Omega-3 benefits:
https://www.ncbi.nlm.nih.gov/pubmed/29510597
MUSIC:
Get a 2 week free trial of the MacroFactor Diet App here: http://bit.ly/jeffmacrofactor
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
The Ultimate Guide To Body Recomposition
** MASS (Monthly Research Review): https://bit.ly/jeffMASS
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
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References:
Biggest Loser Study:
https://pubmed.ncbi.nlm.nih.gov/27136388/
Weight Loss Maintenance Paper:
https://pubmed.ncbi.nlm.nih.gov/31675146/
Self-Monitoring Weight:
https://pubmed.ncbi.nlm.nih.gov/18198319/
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Written by Jeff Nippard
Filmed by Matt Dziadecki (https://www.instagram.com/dziadecki/)
Edited by Jeff Nippard
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Music by Epidemic Sound:
Siny – Straight Out The Basement
https://www.epidemicsound.com/track/hQK9pa1MnH/
Music by Bankrupt Beats:
https://www.youtube.com/watch?v=xUCZTjMJr2k
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/prigida/prism
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/oliver-massa/morning-bustle
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In this video, I cover three important strategies on making long term fat loss more sustainable. These science-based tips will ensure that you don’t just lose fat, but you are also able to successfully maintain your new weight.
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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.
