What I Eat In A Day Explained

I like to think of maingaining as a type of body recomposition where your goal is to maintain your bodyweight while gaining strength, and ideally, some muscle mass as well. For me that usually comes toward the end of an extended bulk, before starting a cut, but you can always just ride the maingain or recomp wave as long as it's working for you. I think it's better done at a moderate to slightly higher bodyfat percentage, in the 10-20% zone as a male or the 20-30% zone as a female. The closer you are to your natural genetic ceiling, the more necessary bulking phases become to add muscular size and the more you'll probably want to maingain at the slightly higher end of the bodyfat range, assuming your main goal is to make lean gains in strength and size.

Get my Ultimate Guide To Body Recomposition here:

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If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:

My mom's BEST CHILI recipe:

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Edited by Jeff Nippard using Final Cut Pro!

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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 15 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.

[JeffNippard]

Hope your guys' 2022 is off to a good start so far! I've got things pretty dialed in with my training and nutrition and I'm excited to keep this "maingain" phase going. See you all again soon. Peace!

[stephencasper]

Be very careful following Jeff Nippard's information. I started watching his videos a few months ago and shortly after the problems started. I had to buy new jeans because my thighs got too big for my old ones. This happened despite my waist getting smaller. I accidentally pulled the door handle off my front door and flipped over a small car (inadvertently) in the parking lot. At times I have this uncontrollable urge to consume kiwis, then rip my shirt off while screaming random studies about pronated vs supinated grip positions to activate the brachialis. I'm not sure how much longer I can keep this up. Guess I'll go eat some asparagus...

[Jgfvids]

This might sound crazy but I’ve just dropped 75lb in 2 months 😁. I was over 500lb in November, now down to 425lb. After years of struggling with depression and overeating, I finally made the switch. Hope I can become a beast like you Jeff! Once the work is done I never plan on being overweight or depressed ever again.. Watch this space! 😊💪

[EthanChlebowski]

Love to see Jeff hitting us with the cooking content ✊

[FitnessFAQs]

Production quality world class, thanks Jeff.

[paigeanderson]

Always so much props for the quality and effort you put into your videos. They're always so well made.

[redhawkmillenium]

Jeff actually gives a clear definition of "maingaining" and when it should be done. It has a specific use case and is not for gaining muscle unless you're already at a relatively high level of body fat. It's done between a bulk and a cut, but doesn't eliminate those things either. He even goes a little into the origin of the term.

Solid flex.

[Andrew-xpox]

Yo Jeff, your programs, videos on here, your website have helped me out tremendously! Ultimate body recomposition was my favorite and enjoying almost finishing powerbuilding 2.0 program!! Currently at Week 10! Big fan of yours from Long Island, NY! Bless!

[RastafiedOne]

That recipe for your mom's chili is delicious, my whole family loves it. I am so glad that you are out here still making content that matters. I had my cousin turn me toward your YouTube channel, and then your book, after I was diagnosed with diabetes back in March. Between your videos, books, and other sources you provide, I reversed my diabetes within 3 months. And by the end of the year I had lost 89lbs. I really enjoy your realistic approach, how you tie in the science of it all, and your energy. I've already completed a couple cycles of the full body, and I'm on my second cycle of the upper lower. I'm extremely grateful for all of this hard work you put in to help others on their journeys to become better versions of themselves. Keep up the great work!

[wthomas]

Jeff I've only watched your content for 1-2 weeks and I'm already seeing results. Thank you so much for everything you do.

[PendlayRoe]

Great to see you specifically state that "maingaining" can work after a bulk when you're higher bodyfat. Telling us what we need to hear not what we want to hear (unlike some people). Meaningful progress takes years, and we don't need to waste valuable time staying very lean year round.

[supersonicsaahil]

I'm looking at the title and I already know Greg is gonna talk about this.

[Isabella-vmir]

Incredibly informative as usual!!! Awesome Jeff!👏🏻👏🏻

[kennyyy]

Up to my 2nd block on your PPL program and it's been amazing that i look forward to it on training days.
At the moment I'm currently eating at a deficit and hope to finish around ~15% bf so I could start eating at maintenance. Love your videos Jeff!

[space_time_everything_else]

It was such a nice and insightful video!
Would appreciate if u did more ones like these.

❤️

[karlbodmer]

Very educational video!! I have never really worked out, and thought I was fine until I hit 325lbs. I knew something had to change, but I didn't quite know where to start until one of my friends recommended a meal plan from Next Level Diet. It helped me to take care about my calories, and I even started going on daily walks with my wife. The results were amazing. After about a year I lost 115lbs, and now I have more energy waking up every day. On top of that, my wife and I found out that we are even more in love than before.😎 The key is you got to commit to it first. You got to commit to doing it and then you've got to stick with it and be consistent!!

[Forcefield]

Another excellent presentation from Jeff. Thanks for continuing to share your knowledge on this platform!

[ChocolateMilkCultLeader]

Love to see Jeff having more fun with these videos. Made me smile

[sebtexmusic]

Thank you for always uploading quality content!

[bigmanstevens]

Thanks for creating a reasonable, understandable, well defined model for maingaining. I think the term is such an anamorphic blob that people just end up lean bulking or cutting, which according to Greg is also maingaining.