How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Summary by Krater

Jeff Nippard demonstrates what he eats during a lean bulk, breaking down his macros, supplement stack, and the nutritional rationale behind his five meals.

From the video

Answers: What does a bodybuilder eat on a lean bulk?

• body recomposition
• macronutrient distribution
• high protein diet
• pre-workout nutrition
• intra-workout nutrition
• post-workout nutrition

Ingredients

• eggs
• turkey bacon
• goat cheese
• kiwi
• hash browns
• chicken breast
• shredded cheese
• mayo
• spinach
• mustard
• ancient grains bread
• 100 g blueberries
• 1 banana
• 1 serving oats
• protein powder
• 3 cups chili
• cottage cheese
• wheat thins
• kale salad
• puffed potatoes

What it concludes

• Extremely high protein intakes have been shown to improve body composition in the literature even as high as 3.4 grams per kilogram.
• Protein is the most satiating macronutrient and has a higher thermic effect than carbs or fats.
• Very high protein intakes have been repeatedly shown in the scientific literature to be safe for bone health, kidneys, and liver.
• It is better to go too high on protein than too low, especially when your goal is recomposition.
• A poor diet with a multivitamin is still a poor diet, but multivitamin supplementation makes sense for athletes prone to nutrient deficiencies.
• Co-ingesting glucose and fructose fuels performance better by utilizing different intestinal transporters for absorption.