The Science Behind My High Protein Diet (How Much Per Day For Muscle Growth & Fat Loss?)

The Science Behind My High Protein Diet (How Much Per Day For Muscle Growth & Fat Loss?)

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SOURCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617900/
https://www.ncbi.nlm.nih.gov/pubmed/24092765
https://www.ncbi.nlm.nih.gov/pubmed/12144197
https://www.ncbi.nlm.nih.gov/pubmed/29182451
https://www.ncbi.nlm.nih.gov/pubmed/18469287
https://www.ncbi.nlm.nih.gov/pubmed/28698222
https://www.ncbi.nlm.nih.gov/pubmed/30383278
https://www.ncbi.nlm.nih.gov/pubmed/19419322
https://www.ncbi.nlm.nih.gov/pubmed/28404575

Estimating your bodyfat percentage:


Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

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‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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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.

Thanks to HIMS for sponsoring this video.

49 Comments

  1. rr rer on October 18, 2021 at 11:27 am

    So when I use this protein amount with my macro’s set to 25 fat 25 proteïn and 50% carbs I get below my TDEE for gaining muscle. Should I just eat overall kcal based on my proteïn intake and drop the TDEE matter? Because I am currently gaining way too much fat by going the TDEE route. I don’t see another way since these macro’s are pretty censensual



  2. McQ on October 18, 2021 at 11:28 am

    There is a tradeoff here he doesn’t acknowledge. More protein means less carbs. The more carbs, the more intensely you can train.



  3. Jovan Monroe on October 18, 2021 at 11:29 am

    This makes no sense. Your body absorbs only a certain amount of protein at a time. Plus, the 1.2g is referenced to kg not lb.



  4. Triple M Gaming on October 18, 2021 at 11:29 am

    Doesn’t excess protein turn into fat so eating too much protein results in fat gain?



  5. Fely Gajete on October 18, 2021 at 11:29 am

    Don’t forget like this



  6. Leo H on October 18, 2021 at 11:30 am

    So basically a carnivore sorta diet??



  7. Kaiser Hammond on October 18, 2021 at 11:31 am

    This video is wonderful! It helps me remember of the time when my sister used Okibetonic Secrets to lose 15 lbs and enjoy being healthy again! Most people want to lose fat, but we also require to stay healthy and balanced, which is what Okibetonic Secrets gifted.



  8. Thomas Mikaelsson on October 18, 2021 at 11:32 am

    In Norway a new studie are recomended 1,6 to 2 g p kg so 100 kg = 200 g protein



  9. Kevin Nguyen on October 18, 2021 at 11:33 am

    If I have preexisting kidney disease, what would be a good protein intake to gain muscle without destroying my kidneys?



  10. LambeauLeap on October 18, 2021 at 11:33 am

    I’m 5’10" and currently 300lbs 43.2BF% according to an online calculator. I workout 4 days a week and I’ve been eating around 210g of protein a day. However, your scale is telling me I should only be consuming 160g/d. Am I taking too much protein in?



  11. Mamoon Ahmed on October 18, 2021 at 11:34 am

    There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. *Agoge Diet* is a great tool to start with because it gives you everything you need to reach your fitness goals.



  12. Ludy Pineda on October 18, 2021 at 11:34 am

    Hahaha



  13. XxGrandSTORMZxX on October 18, 2021 at 11:35 am

    Bruh, subtracting just your fat mass leaves you still with bone mass, organs, blood, and water. Erroneous protein intake calculation man…big time



  14. Tirth Patel on October 18, 2021 at 11:35 am

    I only believe in Agoge Diet. They provide you with personalized meal plan, workout plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack 😀



  15. Lennard Biermann on October 18, 2021 at 11:36 am

    And who are these studies founded by?



  16. skender zhura on October 18, 2021 at 11:36 am

    The Agoge diet is the ultimate meal plan for those looking to build muscle fast.



  17. Jeff Nippard on October 18, 2021 at 11:37 am

    A lot of you had questions about my (very) high protein intake on my last video so I decided to dedicate a full video to you guys! I hope you’re all having a great weekend so far and if you haven’t already, make sure you check out my last video on body recomposition which lays out some more guidelines for not just protein, but calories and the other macros as well. Here’s the link: https://www.youtube.com/watch?v=M4K0s792wAU Enjoy!



  18. Gaming with PS on October 18, 2021 at 11:38 am

    The Agoge diet is probably the best diet for building muscle. I struggled for so long until I started following it.



  19. Alame on October 18, 2021 at 11:39 am

    I’m 180lbs I just eat around 100-120 grams of protein don’t overthink you’ll lose motivation



  20. Aashin Khan on October 18, 2021 at 11:40 am

    If you follow a good personalized diet such as the Agoge Diet, you do not even have to use supplements to build muscle.



  21. Eliza Marie Villaspir on October 18, 2021 at 11:41 am

    The Agoge diet is probably the best diet for increasing muscle. I struggled for so long until I started following it.



  22. Andrea Mansi on October 18, 2021 at 11:42 am

    Lb… Use kg also 😂



  23. Adi on October 18, 2021 at 11:44 am

    Us vegetarians are basically fucked if we are eating maintenance or in a deficit LMFAO



  24. Raybo sflorida on October 18, 2021 at 11:45 am

    BEST video iv seen on protien!! thank u sir!Alot of research is very educational



  25. Carrick Cheevers on October 18, 2021 at 11:45 am

    Really appreciate your research based approach. Thank you for all of the great content.



  26. Rakin1 on October 18, 2021 at 11:45 am

    Anyone looking to gain muscle fast should definitely try the Agoge diet.It worked awesome for me.



  27. Deepak Kumar on October 18, 2021 at 11:46 am

    I am stuffed as hell eating alot less protein then is recommended in this video.



  28. Ryan Kirsch on October 18, 2021 at 11:47 am

    I just eat as much protein from whole foods as possible
    Aim for 200 or more grams a day



  29. Nikolai Zinoviev on October 18, 2021 at 11:49 am

    Literally probably the best nutritional video I have ever watched on YouTube this is the secret



  30. MyNameIsJeff on October 18, 2021 at 11:49 am

    g/lb? Mixing grams and pounds 😵🤢



  31. Sandeep Kumar on October 18, 2021 at 11:50 am

    Should I get it?



  32. Carla Houston on October 18, 2021 at 11:55 am

    Hi there, have you considered Okibetonic Secrets yet? Just simply do a google search. On there you will discover that an awesome guidelines about how exactly you can lost a ton of weight. Why don’t you give it a shot? maybe it’ll work for you too.



  33. Michael T on October 18, 2021 at 11:55 am

    I did my personal study on myself….. Although is not in detail drinking that amount of protein per day could be harmful and may even cause kidney issues it’s not the same at all with eating it.



  34. kim laca on October 18, 2021 at 11:55 am

    I ain’t giving up on french fries, yolo



  35. Joe Zullo on October 18, 2021 at 11:55 am

    I’m skinny about 115 pounds and I eat 200g is that too much I’m highly active and bike it 6 miles a day and hit the gym 6 days a week is that healthy



  36. Matthew on October 18, 2021 at 12:00 pm

    0:40 – Jeff’s sliding model
    1:48 – High protein intake is not safe
    2:25 – Lower intake is plenty



  37. Geniblazo Garcera Julianne on October 18, 2021 at 12:03 pm

    Agoge Diet personalized plan makes it simple. Choose the food you like and they give you personalized meal plan with tips, training plan and healthy recipes.



  38. D N on October 18, 2021 at 12:07 pm

    I don’t get why you would mix pounds and grams



  39. Michel Couture on October 18, 2021 at 12:09 pm

    1,6 gr/ kg or



  40. Sandeep Kumar on October 18, 2021 at 12:12 pm

    @jeff I have a lean body and weight of 69.9 kg , I normally measure my weight on Garmin scale and as per that my body fat is 17.3%. I would like to know if I can make use of that a baseline. If yes, then what should be the ideal protein intake per day.



  41. Detvanliga on October 18, 2021 at 12:13 pm

    I seriously doubt even the hardest training natural could ever need more than 0.5 grams of protein per pound (1 gram per kilo) of lean body mass. Look at prison inmates in the US. They work out and they usually look great. How much protein are they getting, do you think?

    😉 🥩



  42. evolgenius on October 18, 2021 at 12:15 pm

    Oh snap it’s per lbs of lbm? I’ve been eating 1g per lb of total weight.



  43. Abdulkadir Abubakar on October 18, 2021 at 12:15 pm

    I’ve been following the Agoge diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.



  44. Diyow Khan on October 18, 2021 at 12:16 pm

    The Agoge Diet plan is the best personalized meal plan for gaining muscle fast. I’ve had amazing results so I wanted to share it here.



  45. Methodtraining on October 18, 2021 at 12:16 pm

    I love protein. I love eating protein. But after going to a lecture at the University of Southern California by world renowned scientist and head of their longevity institute Valter Longo PhD I’m scared shitless of protein. 😂



  46. Abby Heiderman on October 18, 2021 at 12:20 pm

    Guys. lost crazy amounts of fat does not need to be hard (I used to think it did). I’m going to give you some tips right now. Get a popular fat burn method called Okibetonic Secrets (search on google). Thanks to it I have lost a ton of weight. I should not even be speaking about it cause I do not really want a bunch of other guys out there running exactly the same game but whatever. I’m just in a great mood today so I will share the wealth haha.



  47. Sagar Dahiya on October 18, 2021 at 12:20 pm

    Nah, imma take 0.77g/pound bodyweight or 0.84g/pound, because 0.84 is the max that have shown to maximize muscle growth in all studies combined.
    This is for building muscle ofcourse.



  48. Aleko Robakidze on October 18, 2021 at 12:20 pm

    Having a great diet is essential for muscle growth. That’s why I got the personalized Agoge diet. I have amazing results so far.



  49. george crespo on October 18, 2021 at 12:21 pm

    any one else notice his weird mustache?