Fundamentals Hypertrophy Program: http://jeffnippard.com/radu
ShredSmart Program: https://raduantoniu.com/jeff

If your main goal is to gain weight and muscle, choose the Fundamentals Hypertrophy Program. If your main goal is to lose fat while building muscle (as your weight goes down), choose the ShredSmart Program.

* both of these are affiliate links
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Watch Part 1 - Training: https://youtu.be/OlbTpxdnMCI

The ShredSmart calculator: https://thinkeatlift.com/sscalculator

MacroFactor App: https://macrofactorapp.com
To get a FREE 2 week trial, use the code RADU during the sign-up process. Normally, you get a 7-day trial but if you use my code you get an extra week for free and I earn a small commission. Important: you will be charged the monthly/yearly amount at the end of the trial period so if you want to cancel make sure you do it during the trial period.

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Subscribe to Jeff’s channel: @JeffNippard

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For links to the studies and more context, see the article version of this video: https://thinkeatlift.com/how-to-eat-for-muscle-building-complete-beginners-guide/

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Written, filmed, and edited by Radu Antoniu using Photoshop, Premiere Pro, After Effects, and Canva
Script improved by Jeff Nippard
Research review by Max Edsey
Gym footage filmed by
Matt Dziadecki (http://instagram.com/dziadecki)
Rareș Mircea (@TheFitPolymath) at Schreiner Spa, Bistrița

Music by the brilliant @NKMusic
Komawenteia: https://youtu.be/JcmOd0bRHyo
Chimera: https://youtu.be/LOzluSmXvuk
Prajapati: https://youtu.be/g4jKzA7wtqs
bouzyges: https://youtu.be/wr6TEFpYkUU
Auge: https://youtu.be/cctrp3NdKJc
Phrynichus: https://youtu.be/jPenpdpqKWk
Indrani: https://youtu.be/4Zs1cvaMZAY
Vitruvius: https://youtu.be/mpO_EdpTD-s
Enki: https://youtu.be/1HXejyi-i6Y
Sauda: https://nkmusicbeats.beatstars.com/beat/suada-12884223

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In this video, Jeff Nippard and Radu Antoniu show you how to approach your nutrition in order to build your first 5 kilograms of muscle. You’ll learn why nutrition matters for muscle growth, how to calculate your calorie and protein intake, what foods to focus on, and how to time your nutrients throughout the day. These recommendations cover both men and women.

Chapters:
0:00 Intro
0:24 Nutrition has a permissive role in muscle building
4:19 Food, macronutrients, and calories
8:40 How to set calories and macros for muscle growth
12:11 How to approach muscle building - naturally lean (not dieted down lean)
14:57 How to eat lots of calories
18:15 How to approach muscle building - skinny-fat
19:41 How to approach muscle building - overweight
20:41 How to track calories and protein with a nutrition app
25:37 Diet rules that can create a calorie deficit indirectly
27:59 Food sources
29:27 Nutrient timing
34:53 Muscle building and fat loss programs

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About me: I'm a Romanian content creator known primarily for my fitness content. In recent years I've also produced content related to the transition to sustainable energy, animal consciousness, and plant-based diets and will publish this content eventually.

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Disclaimers: Radu Antoniu and Jeff Nippard are not doctors or medical professionals. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Radu Antoniu and 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.