Jeff Nippard

• SupplementRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Protein powder

  Whey sits in his Tier 1 of supplements as a convenient way to hit a daily protein target at any time of day, and he points vegan lifters toward pea and rice blends for their amino acid profile. Casein before bed, he adds, might have some merit.

  Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
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• SupplementRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Caffeine

  Caffeine sits on his Tier 1 list for strength and time to fatigue. One caveat: tolerance builds. So he suggests saving it for the heaviest sessions and cycling off now and then to get the effect back.

  Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
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• SupplementRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Creatine monohydrate

  He calls creatine by far the most studied supplement on the market and, given its low cost and low risk of side effects, an obvious pick for anyone lifting. It rounds out his Tier 1 alongside protein powder and caffeine.

  Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
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• GearDiscusses$$$Mid: Roughly $50 to $500, or up to $50/month.

  Oura Ring

  BarBend's write-up of his 14-month muscle-gain experiment with his brother says the pair tracked their sleep with Oura rings while keeping their sleep schedules consistent.

  Source: BarBend: How Much Muscle Did Jeff Nippard Gain In 14 Months Naturally?
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• GearRecommends$$$Mid: Roughly $50 to $500, or up to $50/month.

  Lifting belt

  A belt, in his telling, is not there to let you go lazy on bracing but to brace harder against, and he guesses most people gain 5 to 10 percent on the squat once they learn to use one. The article carried affiliate links to a belt brand.

  Source: jeffnippard.com blog: The Fastest Way to Blow Up Your Squat, Naturally
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• AppRecommends$$$Cheap: Roughly under $50, or under $15/month.

  MacroFactor

  He discloses that he owns part of the app and has been involved since day one, so his praise is not independent. He calls it the best nutrition app on the market. Two features get the credit: the weekly check-in that adjusts intake as metabolism changes, and a maintenance mode meant to hold weight within two pounds of where a diet ended.

  Source: jeffnippard.com blog: How To Get Lean & STAY Lean Forever (Using Science)
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• BookRecommends$$$Cheap: Roughly under $50, or under $15/month.

  The Muscle Ladder

  His 2024 book, which he wanted at textbook quality with color photos, diagrams and an index. It bundles 20 training programs, and he points out that a single program on his site normally sells for 40 to 50 dollars.

  Source: jeffnippard.com: The Muscle Ladder
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• GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.

  Weightlifting shoes

  For squats he says he likes the Adidas Powerlift 3.1 best, and sometimes wears the higher-heeled Adidas Weightlifting 2 when ankle mobility or depth is the limiting factor.

  Source: jeffnippard.com blog: The Fastest Way to Blow Up Your Squat, Naturally
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Repeatable, mostly free routines with a defined trigger and dose.

• Resistance trainingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Lifting is his job and his hobby. He writes that he does not mind spending one to two hours a day in the gym. With his focus on bodybuilding for now, he keeps his power lifts ticking over by squatting and deadlifting once a week at high effort with relatively heavy loads.

  Source: jeffnippard.com blog: How To Train Like A Minimalist (More Gains In Less Time)

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• Protein-forward eatingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  In a recomposition phase he set protein at about 1.5 grams per pound of lean mass, which at 165 pounds and roughly 10 percent body fat came to around 225 grams a day; he says that is what he was eating at the time. Fat sits at a minimum of 20 percent of calories and carbs fill the rest.

  Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

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• Training close to failureDoes itFREE, no cost

  Unless the exercise is a squat or deadlift, he says he almost always takes the last set of each exercise to failure, on the logic that you cannot judge one to three reps in reserve without knowing what zero feels like. Beginners, in his view, should stop a few reps short and work on technique instead.

  Source: jeffnippard.com blog: How Hard Should You Train to Build Muscle?

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• Minimalist trainingDoes itFREE, no cost

  Maximalist by preference, he still switches to a low-volume routine when work or travel squeeze training; in a time crunch his warm-up is three to five minutes on a treadmill and a few dynamic stretches. The article adds drop sets, supersets of non-competing muscles and machine exercises that need fewer warm-up sets. He wrote a 20-minute weekly program for his brother, whose hip pain went away.

  Source: jeffnippard.com blog: How To Train Like A Minimalist (More Gains In Less Time)

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• Slow fat-loss phaseDoes itFREE, no cost

  His own cut ran about 40 weeks for 24 pounds, a little over half a pound a week, and he describes it as ridiculously easy, with restaurants and the odd dessert still in the picture. Afterward he recommends going straight to a new maintenance intake rather than reverse dieting.

  Source: jeffnippard.com blog: How To Get Lean & STAY Lean Forever (Using Science)

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• Temptation bundlingDoes itFREE, no cost

  His example is personal. He pairs cardio, which he is tempted to skip, with the true crime video essays he already wants to watch, and notes that bodybuilder friends of his do the same with video games.

  Source: jeffnippard.com blog: How To Get Lean & STAY Lean Forever (Using Science)

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• Pre-sleep proteinDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Around 40 grams of protein before bed is what he personally aims for, he says, citing his friend Jorn Trommelen's work on overnight muscle protein synthesis. And he flags the counter-evidence himself: longer trials found no difference once daily protein was already high.

  Source: jeffnippard.com blog: The Smartest Way To Use Protein To Build Muscle (Science Explained)

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• Zone 2 cardioRecommendsFREE, no cost

  Depending on the client, he writes, he may prescribe anywhere from zero to five low-intensity steady-state sessions a week, 20 to 40 minutes each, watching strength and recovery in the gym. Pavement running is not his first pick. He generally favors walking, cycling, swimming or the elliptical; they interfere less with lifting. Cardio in the same session, he says, should come after the weights.

  Source: jeffnippard.com blog: The Worst Cardio Mistakes Most People Make For Fat Loss (Avoid These)

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• Environment designRecommendsFREE, no cost

  Move the food you overeat out of sight or stop stocking it, make Sunday a meal-prep day, and keep books or games within reach if you stress-eat at night. Those are his examples of small home changes that keep a diet running when motivation dips.

  Source: jeffnippard.com blog: How To Get Lean & STAY Lean Forever (Using Science)

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• Body recompositionRecommendsFREE, no cost

  He argues that building muscle while losing fat is realistic for nearly everyone, not just beginners: set calories near maintenance, lean a little up or down depending on the main goal, keep protein high and treat training as the engine. Only very advanced lifters with already dialed-in habits are excluded, in his view.

  Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

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• Time-restricted eatingDiscussesFREE, no cost

  Intermittent fasting shows up in his writing as anecdote and as a tool. His protein article points to the fasting community getting jacked on one or two meals a day as a sign that large protein doses are not wasted; his get-lean guide lists it as a help for people who do not want to count calories. He himself prefers loosely tracking calories and protein.

  Source: jeffnippard.com blog: The Smartest Way To Use Protein To Build Muscle (Science Explained)

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• Consistent sleep and wake timesDiscussesFREE, no cost

  During the year-long experiment BarBend covered, he and his brother made a consistent sleep schedule part of the protocol, on the grounds that sleep regularity affects body composition.

  Source: BarBend: How Much Muscle Did Jeff Nippard Gain In 14 Months Naturally?

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• VO2 max intervalsDiscussesFREE, no cost

  On HIIT, he is cautious. It is time-efficient and less boring for some, he grants, but harder to recover from and more likely to interfere with lifting. In a decade of coaching he rarely prescribed it more than once or twice a week, and often only when the client preferred it.

  Source: jeffnippard.com blog: The Worst Cardio Mistakes Most People Make For Fat Loss (Avoid These)

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• DEXA scanDiscusses$$$Cheap: Roughly under $50, or under $15/month.

  His Muscle Lab in Ontario has a DEXA scanner and an ultrasound. Both are for body composition and muscle thickness. One of the first videos out of the lab ran subjects through the DEXA, showing how different body fat percentages look on different people.

  Source: GQ: How Jeff Nippard Became the Face (and Body) of Science-Based Lifting

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Daily practices held long enough to become default behavior.

• Calorie and macro trackingDoes itFREE, no cost

  He tracks loosely: calories and protein, not carbs and fat, and eyeballs a hard-to-log sushi roll at 500 to 600 calories. Five minutes a day, by his estimate. For people who hate tracking he suggests watching the scale trend and making common-sense food choices instead.

  Source: jeffnippard.com blog: How To Get Lean & STAY Lean Forever (Using Science)

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• Regular weigh-insDoes itFREE, no cost

  He tracked his own weight through a nine-month cut and reads the spikes from holidays and visits as blips in the trend. For a maintenance phase he recommends stepping on the scale two or three days a week, as long as it causes no emotional stress.

  Source: jeffnippard.com blog: How To Get Lean & STAY Lean Forever (Using Science)

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• “If you never go to failure, you’ll never know what one to three RIR feels like. That’s why, unless I’m doing deadlifts or squats, I almost always take my last set of each exercise to failure.”

  On Training close to failure

• “I think sleep might be the single most underrated factor when it comes to transforming your physique.”

• “Creatine is by far the most well-studied supplement on the market.”

  On Creatine monohydrate

• “In fact, on my own current weight loss journey, I’ve lost 24 pounds (11 kilograms) and that journey has taken me 40 weeks or just about nine months. I started my cut at 187 pounds (85 kilograms) and now I’m down to 163 pounds (74 kilograms). That evens out to an average weight loss of just over half a pound per week. Because I’ve taken my sweet time with it, the weight loss itself has felt incredibly easy.”

  On Slow fat-loss phase

• “I always want to put integrity first … I really don’t ever want to overhype something or make super bold claims or twist evidence to fit a narrative.”