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The Ultimate Guide to Body Recomposition
This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know · Macros and Micros · What Foods To Eat · Nutrient Timing (Pre/Intra/Post Workout) · Carb Cycling & Refeeds · Optimal Supplementation
If you want to learn how to transform your body by building muscle while losing fat, this is the scientifically proven guide to doing it! It · 15 Chapters and over 250 Pages of everything you need to know · Sample Meal Plans · Specifics on Your Pre and Post Workout Nutrition · A Progress Tracking Sheet · A Guide for Maximizing Recovery Factors · A Full Chapter on “Skinny Fat”
If you want to learn how to transform your body by building muscle while losing fat, this is the scientifically proven guide to doing it! It · 15 Chapters and over 250 Pages of everything you need to know · Sample Meal Plans · Specifics on Your Pre and Post Workout Nutrition · A Progress Tracking Sheet · A Guide for Maximizing Recovery Factors · A Full Chapter on “Skinny Fat”
267 pages, ebook
Published November 2, 2019
128 people are currently reading
872 people want to read
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Displaying 1 - 30 of 52 reviews
January 15, 2020
Doesn't live up to the name "ultimate guide." It's a good introduction to a number of different topics around nutrition and training, and has a few really useful sections, but goes too far in depth in places it doesn't matter, and lightly scratches the surface of topics that need to be covered more in depth.
The best section of the book is around the different nutrition requirements for different goals. Whether you're underweight and trying to put on muscle without gaining fat, or overweight and trying to lose weight while gaining muscle, or just want to keep making gains in the gym without making gains on the scale, there's specific advice in here.
Where there starts to be some gaps is around meal/nutrient timing. Even though the fact that you may be training in the morning in a fasted state is mentioned, there's no details on the pros/cons of training in a fasted state, and almost no in depth information. It could have used some fleshing out here.
While those two sections are good, a lot of the rest needed another pass through for content relevancy. Why was there almost no information on programming for body recomposition? The entire subject is basically punted in this book. And in a book that is a practical guide, I need a sentence or two on a supplement like L-Citrulline, not over a page. The sample meal plans are pretty much useless, as well.
Overall, a decent read, but not any more information dense than reading a variety of articles or YouTube videos, nor is it the kind of reference guide you will keep coming back to.
The best section of the book is around the different nutrition requirements for different goals. Whether you're underweight and trying to put on muscle without gaining fat, or overweight and trying to lose weight while gaining muscle, or just want to keep making gains in the gym without making gains on the scale, there's specific advice in here.
Where there starts to be some gaps is around meal/nutrient timing. Even though the fact that you may be training in the morning in a fasted state is mentioned, there's no details on the pros/cons of training in a fasted state, and almost no in depth information. It could have used some fleshing out here.
While those two sections are good, a lot of the rest needed another pass through for content relevancy. Why was there almost no information on programming for body recomposition? The entire subject is basically punted in this book. And in a book that is a practical guide, I need a sentence or two on a supplement like L-Citrulline, not over a page. The sample meal plans are pretty much useless, as well.
Overall, a decent read, but not any more information dense than reading a variety of articles or YouTube videos, nor is it the kind of reference guide you will keep coming back to.
November 19, 2019
Excellent. I wish I had read this a year and a half ago when I started getting serious about fitness. I expect to refer back again and again when I have further questions. It is possible to lose fat and get stronger at the same time for someone at my level of body fat and strength training!
Takeaways: Based on this book I have adjusted my macro targets by jacking up protein to 1.2g per pound of lean body mass, reducing fat and carbs to make space under my calorie target. To do so I switched to low fat milk and increased my protein powder consumption 3x. I also bought some egg whites and have replaced one of my go-to quick lunches with a higher protein option.
I also finally gave in and bought some creatine. I have been suspicious of pills and powders but the overwhelming evidence in favor of creatine convinced me.
By religious tracking food, hitting the gym, and daily weigh-ins, I can find my own personal TDEE and optimize over appropriate time periods. Very exciting stuff. This book was worth $100’s to me, a bargain!
Takeaways: Based on this book I have adjusted my macro targets by jacking up protein to 1.2g per pound of lean body mass, reducing fat and carbs to make space under my calorie target. To do so I switched to low fat milk and increased my protein powder consumption 3x. I also bought some egg whites and have replaced one of my go-to quick lunches with a higher protein option.
I also finally gave in and bought some creatine. I have been suspicious of pills and powders but the overwhelming evidence in favor of creatine convinced me.
By religious tracking food, hitting the gym, and daily weigh-ins, I can find my own personal TDEE and optimize over appropriate time periods. Very exciting stuff. This book was worth $100’s to me, a bargain!
January 5, 2020
Decent overview of optimal training, nutrition, supplementation and a few other factors (meal timing, sleep, etc.) if body recomposition is the goal. Unfortunately quite basic and even though Nippard has a background in Biochemistry (B. Sc.) offers little in terms of how, while focusing mostly on the what and why (which, to be fair, is consistent with the 'Guide' in the title). Nevertheless, I did not learn much that has not already been said in his videos or the Nutritiontactics blog (https://www.nutritiontactics.com/meas...), so the book does not warrant its 50 dollar price tag in my opinion.
Additionally, Nippard's recommendations, while possibly optimal for body recomposition, come at the cost of health (e.g. recommendation of eggs which are a main source of cholesterol and saturated fat in typical diets and thereby drive atherosclerosis and chronic inflammation, dairy proteins such as casein which is a possible carcinogen, as well as whey which is associated with reduced insulin sensitivity as well as implicated in chronic inflammation, and the list goes on...). Nippard hence largely focuses on short-term body recomposition, while neglecting long-term body recomposition which could be impaired due to the diseases outlined above which may, later on, impair exercise performance and thereby hypertrophy leading to undesirable body composition changes.
Additionally, Nippard's recommendations, while possibly optimal for body recomposition, come at the cost of health (e.g. recommendation of eggs which are a main source of cholesterol and saturated fat in typical diets and thereby drive atherosclerosis and chronic inflammation, dairy proteins such as casein which is a possible carcinogen, as well as whey which is associated with reduced insulin sensitivity as well as implicated in chronic inflammation, and the list goes on...). Nippard hence largely focuses on short-term body recomposition, while neglecting long-term body recomposition which could be impaired due to the diseases outlined above which may, later on, impair exercise performance and thereby hypertrophy leading to undesirable body composition changes.
March 24, 2023
I think this was the best book to read as a complete rookie who has never stepped into the gym before, preparing for his upcoming journey. There are basics of resistance training included, but most importantly, the information about nutrition is extensive and top-notch, especially regarding the protein intake and spacing of servings. There were some parts not really relevant to me or a bit too complex for the time being, but I believe these parts were aimed at more advanced people. I, as a rookie, would definitely recommend this book to anyone seriously interested in starting their adventure at the gym mindfully. Let's grab those noob gains!
I will definitely go back to different parts of this book over time, refreshing some ideas or tinkering with certain aspects - I appreciate it even more because of its ability to serve as a go-to nutrition guidebook (with examples!).
I will definitely go back to different parts of this book over time, refreshing some ideas or tinkering with certain aspects - I appreciate it even more because of its ability to serve as a go-to nutrition guidebook (with examples!).
February 4, 2021
Добро четиво, всеки може да научи нещо ново от тази книга относно храненето. Почти всяко твърдение е подкрепено с научни данни.
March 2, 2025
The agenda and amount of details, coupled with simple explanations- taught me so much.
The book focuses on the most important things when one wants to change his physique, and it is mostly about diet.
NOTE- the guidelines in the book were a little exaggerated for my own journey, but it gave me the tools and basics to continue in the right direction.
The author himself spoke after releasing the book that he was exaggerating in some aspects relating to the amount of protein that one needs to consume.
The book focuses on the most important things when one wants to change his physique, and it is mostly about diet.
NOTE- the guidelines in the book were a little exaggerated for my own journey, but it gave me the tools and basics to continue in the right direction.
The author himself spoke after releasing the book that he was exaggerating in some aspects relating to the amount of protein that one needs to consume.
March 9, 2025
مبني على الأدلة العلمية الحديثة. لن تحتاج إلى كتاب آخر في بناء الكتلة العضلية
February 19, 2021
Interesting book on everything you need to know around diet with body recomposition in mind (increase muscle and decrease fat).
The book essentially answers all common questions you'd find on a reddit forum of bodybuilders/powerlifters such as:
-How much protein to take?
-What protein to take?
-When to take protein
And etc.
Packed with ton of research and good practices to get in good shape. I liked how the book wasn't biased to a particular diet and had a normal yet sustainable approach (eat good food and eat the right amount).
All in all, not a groundbreaking/life changing book but good knowledge to add to your arsenal. Recommended to any gym goers.
The book essentially answers all common questions you'd find on a reddit forum of bodybuilders/powerlifters such as:
-How much protein to take?
-What protein to take?
-When to take protein
And etc.
Packed with ton of research and good practices to get in good shape. I liked how the book wasn't biased to a particular diet and had a normal yet sustainable approach (eat good food and eat the right amount).
All in all, not a groundbreaking/life changing book but good knowledge to add to your arsenal. Recommended to any gym goers.
March 17, 2021
I didn't wanted to review the book right after finishing it but rather 2 months after applying the concepts lying on it.
I feel this book is efficient for 2 kinds of person:
1) Noob on nutrition
2) Amateur on nutrition but needs a knowledge refresh.
So far it's not accurate for professionals, even though the academic and scientific research is correct.
The main premise is simple: Cut calories from carbs and fats to reduce total weight, but keep proteins in 150-200 gr for muscle development.
Being my case a trained whom due to the pandemic restrictions in Germany couldn't go to train outside for a couple of months, the book has been helpful for coming back into good shape.
I feel this book is efficient for 2 kinds of person:
1) Noob on nutrition
2) Amateur on nutrition but needs a knowledge refresh.
So far it's not accurate for professionals, even though the academic and scientific research is correct.
The main premise is simple: Cut calories from carbs and fats to reduce total weight, but keep proteins in 150-200 gr for muscle development.
Being my case a trained whom due to the pandemic restrictions in Germany couldn't go to train outside for a couple of months, the book has been helpful for coming back into good shape.
September 22, 2022
It is thorough, but not complete and solid.
Gives the insight anyway
(Days of turmoil and unrest, ohh my freak homeland)
Gives the insight anyway
(Days of turmoil and unrest, ohh my freak homeland)
October 4, 2024
Body recomposition is all about getting leaner while building muscle, but what most people don’t realize is that nutrition plays the biggest role. This book really drives home that if you’re not dialing in your diet, you’re making things harder for yourself.
The book breaks down how to calculate your calories, what macronutrient ratios to aim for, and why protein is non-negotiable if you want to build muscle while shedding fat. I learned that tracking protein intake (about 1g per pound of body weight or 2.2 g per kg) is the foundation of any recomposition plan, but carbs and fats aren’t the enemy either—they just need to be balanced. I liked how the book covered all bases for the newbies are reading it, like calorie deficits, maintenance, and surpluses.
What stood out to me was the practical tips like eating whole foods to get your macros, focusing on nutrient timing and the type of nutrients to take at those times (complex carbs or simple ones), and making sure to eat enough on training days (you need energy for your workouts). The guide also explains why supplements like creatine and fish oil are good add-ons but are supplementary to your actual diet just as their name "supplements" suggests.
There’s also solid advice on how to tweak your diet based on progress, like adjusting your calories up or down depending on whether you’re losing fat or gaining muscle. What's important is that this book doesn’t go all bro science on you, but it teaches you how to objectively listen to your body and adapt.
If you’re looking to get serious about body recomposition, this book gives you the blueprint.
At the end of the day, it is all about consistency, just like most books about healthy habit building. Your diet is where it starts.
The book may be a bit of an information overload. So, if you want a distilled version curated by me please check out my post here: https://www.soroushtorkian.com/body-r...
The book breaks down how to calculate your calories, what macronutrient ratios to aim for, and why protein is non-negotiable if you want to build muscle while shedding fat. I learned that tracking protein intake (about 1g per pound of body weight or 2.2 g per kg) is the foundation of any recomposition plan, but carbs and fats aren’t the enemy either—they just need to be balanced. I liked how the book covered all bases for the newbies are reading it, like calorie deficits, maintenance, and surpluses.
What stood out to me was the practical tips like eating whole foods to get your macros, focusing on nutrient timing and the type of nutrients to take at those times (complex carbs or simple ones), and making sure to eat enough on training days (you need energy for your workouts). The guide also explains why supplements like creatine and fish oil are good add-ons but are supplementary to your actual diet just as their name "supplements" suggests.
There’s also solid advice on how to tweak your diet based on progress, like adjusting your calories up or down depending on whether you’re losing fat or gaining muscle. What's important is that this book doesn’t go all bro science on you, but it teaches you how to objectively listen to your body and adapt.
If you’re looking to get serious about body recomposition, this book gives you the blueprint.
At the end of the day, it is all about consistency, just like most books about healthy habit building. Your diet is where it starts.
The book may be a bit of an information overload. So, if you want a distilled version curated by me please check out my post here: https://www.soroushtorkian.com/body-r...
September 6, 2024
Despite believing I had a solid grasp of my macronutrients and dietary habits, this book revealed just how little I truly understood about the scientific principles behind food consumption. It outlines crucial, straightforward steps to initiate a transformation journey—simple yet highly effective. Unlike many superficial, motivational reads, this book is grounded in solid research and facts, with references to academic papers that lend it credibility. It meticulously covers the fundamental elements necessary for establishing a new routine or achieving a body transformation, making it practical and insightful.
One aspect I particularly valued was the well-explained formulas for calculating macronutrients, which added a layer of precision to my approach.
While the book may not be exhaustive, it serves as an excellent entry point for anyone looking to deepen their understanding of macronutrient management and embark on a body transformation journey.
One aspect I particularly valued was the well-explained formulas for calculating macronutrients, which added a layer of precision to my approach.
While the book may not be exhaustive, it serves as an excellent entry point for anyone looking to deepen their understanding of macronutrient management and embark on a body transformation journey.
January 2, 2025
I’ve always appreciated Nippard’s use of scientific research to either corroborate or dispel modern assumptions on exercise. While the content of the text is relatively introductory (and can be taken as assumed knowledge for most weight-lifters), the sections on diet and workout routines in particular are potentially quite useful to those with intermediate experience looking to optimise their results. Overall a well thought out and written account.
February 26, 2024
An incredibly detailed, pragmatic and comprehensive guide to getting jacked; though at some parts felt like a bit of information overload.
Lives up to the title, loved the quotes at the start of each chapter.
Lives up to the title, loved the quotes at the start of each chapter.
February 5, 2025
It took me a whille to get through(due to my own efforts of staying focused on a book), it was informational and easy to get into in terms of understanding physiology at a basic level. Would recommend this book for sure to anyone who needs a solid gateway into health and fitness.
January 1, 2026
Overall pretty good, more a program accompaniment than anything else. Did think there was some odd choices in what is expanded on and what is kept brief. Also to keep in mind that this is all through the gaze of a bodybuilder.
April 27, 2023
god tier💯🔥🔥
September 4, 2023
super interesting to learn some science behind bodybuilding, breaks down information to basics & provides plenty of examples & guides to follow based on goals
September 29, 2024
Time to get swole. Great overview on nutrition and building custom diet plans/figuring out optimized macros, lacked in information on building workout routines.
August 3, 2025
very helpful
August 17, 2025
A short and knowledgeable book on body recomposition, that covers wide aspects of calorie deficit/ surplus when the goal is muscle building.
December 7, 2025
Informative, would keep to reference occasionally
January 16, 2026
For someone with little understanding of this topic, it was easy to read but also applicable to my life.
January 23, 2026
I’ve learned a lot about body recomposition and I will be trying lots of the stuff he recommends to do. If I remember I’ll come back and update you guys with my progress.
December 2, 2023
taught me everything I know now of nutrition, together with some loose information that was missing that I now implemented. Very good book, although I don't know how handy it'll be for advanced gym bros.
Read
October 27, 2022“GIVE ORDINARY PEOPLE THE RIGHT TOOLS AND THEY WILL BUILD THE MOST EXTRAORDINARY THINGS.”– NEIL GERSHENFELD
We also recommend using a digital scale that is sensitive enough to measure in 0.2 pound increments.
“A WISE MAN PROPORTIONS HIS BELIEF TO THE EVIDENCE.”– DAVID HUME
If your goal is to simply gain weight, then you need to simply focus on eating more calories and/or burning fewer calories. But since you’re reading this book, it’s probably safe to assume that what you really want is to lose fat and gain muscle, not to merely lose or gain weight.
shortchange your results
many folks will just assume that an anabolic process like building muscle can’t happen concurrently with a catabolic process like losing fat. But, as we’ll see, this simply isn’t true.
fat tissue and muscle tissue are separate systems, it’s perfectly possible to lose a significant amount of fat due to the caloric deficit, while still building muscle from the progressive training stimulus (and sufficient protein).
Let’s illustrate this by way of analogy. Imagine you have two different bank accounts. Let’s say you withdraw $20 from one account while at the same time depositing $5 into the other account. As a matter of net financial balance, you have withdrawn $15, despite monetary gain in one of the accounts.
Because muscle is made up mostly of water, it has much less stored energy than fat does. One kilogram (~2.2 pounds) of muscle contains 1,800 calories while one kilogram of fat has 9,400 calories.
in order to achieve this body recomposition, you must have been in a 81,400 calorie deficit over the course of the year. Since there are 365 days in a year, that would amount to: 81,400 yearly calorie deficit / 365 days = a 223 calorie deficit per day.
We speculate that this was due to being under-recovered or over-trained. It’s possible that the training volume and/or intensity was simply too high for these subjects. Or perhaps their protein intake was too low to promote full recovery. Perhaps their sleep quality was poor, or there were outside stresses negatively impacting their recovery.
we could have done things differently (and more optimally).
This could eventually derail what you worked so hard for.
not imposing self-limiting beliefs. Henry Ford’s take on this is enlightening: “Whether you think you can or you think you can’t, you are probably right.”
“I DON’T HAVE A WEIGHT PROBLEM. I HAVE A METABOLISM PROBLEM.”- UNKNOWN
total daily energy expenditure (TDEE). If you sat on the couch all day long and did nothing but breathe
BMR typically accounts for 50-70 percent of your daily energy needs. The other two components demanding energy are your physical activity level and the thermic effect of the food you’re consuming.
In scientific laboratories, an expensive piece of technology called the metabolic cart can assess your resting metabolic rate by measuring the exchange ratio between oxygen and carbon dioxide when exhaling at rest.
a more practical way to estimate BMR is to take your body weight (lbs) and multiply it by 10
We also recommend using a digital scale that is sensitive enough to measure in 0.2 pound increments.
“A WISE MAN PROPORTIONS HIS BELIEF TO THE EVIDENCE.”– DAVID HUME
If your goal is to simply gain weight, then you need to simply focus on eating more calories and/or burning fewer calories. But since you’re reading this book, it’s probably safe to assume that what you really want is to lose fat and gain muscle, not to merely lose or gain weight.
shortchange your results
many folks will just assume that an anabolic process like building muscle can’t happen concurrently with a catabolic process like losing fat. But, as we’ll see, this simply isn’t true.
fat tissue and muscle tissue are separate systems, it’s perfectly possible to lose a significant amount of fat due to the caloric deficit, while still building muscle from the progressive training stimulus (and sufficient protein).
Let’s illustrate this by way of analogy. Imagine you have two different bank accounts. Let’s say you withdraw $20 from one account while at the same time depositing $5 into the other account. As a matter of net financial balance, you have withdrawn $15, despite monetary gain in one of the accounts.
Because muscle is made up mostly of water, it has much less stored energy than fat does. One kilogram (~2.2 pounds) of muscle contains 1,800 calories while one kilogram of fat has 9,400 calories.
in order to achieve this body recomposition, you must have been in a 81,400 calorie deficit over the course of the year. Since there are 365 days in a year, that would amount to: 81,400 yearly calorie deficit / 365 days = a 223 calorie deficit per day.
We speculate that this was due to being under-recovered or over-trained. It’s possible that the training volume and/or intensity was simply too high for these subjects. Or perhaps their protein intake was too low to promote full recovery. Perhaps their sleep quality was poor, or there were outside stresses negatively impacting their recovery.
we could have done things differently (and more optimally).
This could eventually derail what you worked so hard for.
not imposing self-limiting beliefs. Henry Ford’s take on this is enlightening: “Whether you think you can or you think you can’t, you are probably right.”
“I DON’T HAVE A WEIGHT PROBLEM. I HAVE A METABOLISM PROBLEM.”- UNKNOWN
total daily energy expenditure (TDEE). If you sat on the couch all day long and did nothing but breathe
BMR typically accounts for 50-70 percent of your daily energy needs. The other two components demanding energy are your physical activity level and the thermic effect of the food you’re consuming.
In scientific laboratories, an expensive piece of technology called the metabolic cart can assess your resting metabolic rate by measuring the exchange ratio between oxygen and carbon dioxide when exhaling at rest.
a more practical way to estimate BMR is to take your body weight (lbs) and multiply it by 10
June 25, 2023
Great insight, explanations, and tips explained by science and recent evidence-based research
November 13, 2021
4 stars
This book was an easy read, well organized, and straight to the point. It's very useful if you're a beginner or just learning about body recomposition, it has all the important key points listed and summarized. I honestly breezed through it and found myself absorbing it quickly, there wasn't a lot of bullshit or unnecessary talk while also being relatable and fun.
Nevertheless, I wouldn't say this book is very detailed. It just touched all the important key points that you need to get started, but it's doesn't dive deep. This suited me just fine because I'm still building my knowledge and this book helped me know where to look or get started.
I loved the nutrition plan in the end of the book so I decided to try it to see if it really works. I'll update my results in 2 months.
This book was an easy read, well organized, and straight to the point. It's very useful if you're a beginner or just learning about body recomposition, it has all the important key points listed and summarized. I honestly breezed through it and found myself absorbing it quickly, there wasn't a lot of bullshit or unnecessary talk while also being relatable and fun.
Nevertheless, I wouldn't say this book is very detailed. It just touched all the important key points that you need to get started, but it's doesn't dive deep. This suited me just fine because I'm still building my knowledge and this book helped me know where to look or get started.
I loved the nutrition plan in the end of the book so I decided to try it to see if it really works. I'll update my results in 2 months.
August 19, 2020
This is an eBook written for people to get a gist of the nutrition side of body re-composition. It is by no means supposed to be any superior information that you cannot obtain elsewhere. Instead think of it as a beginners guide on things you should be aware of and do your due diligence on. Many people from the scientific field can also recognize this text as a meta analysis, which is just a collection of studies and some annotation and explanations as supplement. Therefore I give this eBook a 5/5 due to its honest and friendly nature of helping out beginners in an extremely confusing and contradicting field of information. Jeff and Christ deserve their nickel for the effort.
February 12, 2022
Solid purchase, but a bit better geared towards beginners. For the price, you’d be better served just seeing a nutritionist to get a program that’s right for you. As always with books like this, there are some solid nuggets of information that I will keep with me though. Glad I bought this to have as a reference when I’m looking to tweak things moving forward.
Jeff seems like a genuinely good dude who is obviously passionate about training and nutrition, so I’m happy to be able to support him with this purchase.
Jeff seems like a genuinely good dude who is obviously passionate about training and nutrition, so I’m happy to be able to support him with this purchase.
Displaying 1 - 30 of 52 reviews