264
Comments

Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

avatar
700

Privacy policy.

newest oldest
henry
henry

hello
when i estimated my fat % with the US Navy calculation, i realised that the longer your neck circumference, the more your body fat % went down
would you mind explaining please ?

mike
mike

Hello Andy,
I’ve been looking at your cycling method and I have a question. When adjusting calories for a controlled bulk, or a cut, do the adjustments (+/- 200 kCal) come from Carbs, Fat, or a 50/50 split?

trackback
Physique Training Goal Setting - Part 1 | RippedBody

[…] you have to lose, the more slowly you need to lose it to preserve muscle tissue. (See the, ‘How much fat can I lose per week?‘ […]

Paul Fernandez
Paul Fernandez

Andy, just would like to say thank you for your brilliance. You really have a hand in changing the fitness world. With that said, I was hoping you can answer my question. When you mention most of you formulas, they are in metric (example:calculate appropriate calorie intake for your goals). Can you point me in the right direction in getting the imperial break down? Thank you so much and keep up the excellent work.

Sam
Sam

Hi Andy

I was wondering your thoughts on eating speed and satiety. I have struggled dieting on this method, and I tend to inhale my food, which might be making me hungrier. Do you think there is some correlation here?

Thank you

Peter
Peter

Hi Andy, first of all thanks for all the free information!
I got a question re the following paragraph:
“An approximate 1:1 ratio of muscle to fat gain is realistic for most people.
I’ll save you the math but this means that to gain 1 kg of muscle per month, you’ll need to gain 2 kg of body weight, and will require a 440 kcal daily calorie surplus.” (p18).

Could you elaborate a bit on the actual calculation / theoretical background of the numbers?
440kcal*7*4.3 = 13200kcal approx per month for a 2 kilo gain consisting of 1kg fat and 1kg muscle.
I guess my question is: Which theoretical surplus does one require to gain a kilo of muscle.
Hope I am making sense (-;

Peter
Peter

Thanks Andy, much appreciated!

Steve
Steve

Hi Andy,

I’m proud to share that I went from 16% BF to 10.5% (and gained 5 lbs of muscle!) in 3 months using your cutting guidelines and stronglifts. Thank you so much for this website. The quality of your information opened the door to my results.

I am going for surgery soon and will be away from the gym for at least 6 weeks. Activity during this time will consist of sitting on my ass and walking. I’m trying to determine how to best retain muscle and stave off fat with diet.

What is your position on maintenance calories and macros? Even though an activity multiplier of 1.2 is associated with ‘little or no exercise’ it still seems high—or am I just paranoid?

As for macros, I consumed 1.25g/lb LBM of protein when cutting and I’m thinking of sticking with it. For fat, I consumed 0.6g/lb LBM on rest days and 0.4 on training days, and I’m thinking of 0.6 for maintenance. Carbs are the easy part.

Tyler
Tyler

Hey, I had a clarification question regarding cardio and how it factors into my caloric calculations. The tracking app I use, MyFitnessPal, has a step counter that tracks my movement, estimates the calories burned, and then adds it back into my total calories. So for example the TDEE I’ve calculated based on your guide to be 2034, but I’m regularly burning (according to this app) over 300 calories from general walking every day, which the app then adds back into my TDEE (making it closer to 2300 + Cal/ day). If I’m starting a cut, is there any point in doing additional cardio (e.g. swimming, spinning)? Because it seems to me that for every calorie I burn doing cardio, the app just expects me to to consume that equivalent amount of calories back in order to break even. This doesn’t make sense to me, however, because I’m trying to run a calorie deficit (the very definition of a cut). I can turn off the step counter and just stick with the strict 2034 Cal/day that I’ve calculated but at the end of it all I’m still confused about how to factor calories burned from cardio into the equation (and whether this should change between a cut vs. a bulk). Thanks!

Chat
Chat

Hi Andy, thanks for answering my earlier question 🙂

I was just wondering what your opinion is on the approach of many other fitness writers out there such as Charles Poliquin, who simply recommends removing all carbs from your diet, eating more veggies and a complete source of amino acids each meal, etc etc.

Basically such approaches, which do not focus on calorie counting, have actually been able to achieve recomposition results that far exceed a gaining or losing a pound of muscle and fat a week respectively, and changes of even higher amounts of both tissue for obese and beginners. Do you think focusing on calories may actually be limiting the rate of progress as compared to an approach that focuses on hormones such as the Anabolic diet or John romaniello’s approach in engineering the alpha, where he targets hormones as his first prioritiy?

Kary
Kary

Andy, thank you for this helpful information. Unfortunately i am the typical woman who was with a nutritionist and she told me that I had to eat 1000 calories.. I eat 1000 calories since two years ago every single day.. But I can’t lose weight anymore.. what do you recommend me? I was thinking break the diet and I eat TDEE for one month and then i can diet? I am very sedentary girl and small (1.50 meters)

Mike
Mike

Hi Andy! I hope you are doing well. I am 176 tall and weight 81 kg. I am a very active person, although my job is sedentary (work at a desk all day). My day begins at the gym, work and school at night. I used to skip my dinner. I do two hours of weightlifting Monday through Friday from 6-8 am, and weekends I do HIIT for 30 minutes. Sometimes, also during the week I play Squash (occasionally once a week). I love the exercise and practical way since last year and half. I have a Fitbit Charge Heart Rate Monitor (https://www.fitbit.com/es/chargehr), which measures your heart rate all day through a bracelet that is placed in your hand, and I easily pass the 10,000 steps day (weekends are up to 20,000). Until three months ago, I started to eat enough protein and I follow a diet based on macros with the rules that you seted in your webpage and my body was transformed dramatically. Two months ago, I started doing Intermittent Fasting. My goal is cutting and I think that I have 19% of body fat.

My burning calories (showed by Fitbit) are so variable that one day I can burn 4,500 calories and another 2,200 calories, but I burn 3,200 calories on average (3 days of 7). I have never limited myself to eat an exact amount of calories, but I guided myself how much i can eat between Fitbit and My Fitness Pal show me (I’m a maniac weighing portions of food and usually all my food is prepared at home). My diet is based in a plan of calories in vs calories out, and I usually eat 700 calories less than I burned during the day. Example: The day I burned 4,500 calories, I ate 3,800 calories, always respecting my macros (40% protein or more, enough fat and no more of 200 grams of carbohydrates). I do overfeeding of carbs in Sunday.

Until today, I have had great results and I’ve never had a plateau, but I wonder if my approach is right… what do you recommend me? I should eat a specific amount of calories with the formulas you provided on your site for when I face a plateau can cut calories?

Mike
Mike

Many thanks Andy ! =)

Mike
Mike

Do you see a problem with this technique in a near future?

Julien
Julien

Hi Andy,

Thank you for taking the Time to answer me.

I have read the 9 trainees categories and seem to be in the skinny fat category .
So i have to do a body recomp.
Or do you think it’s best to do a cut cycle (to have a clean fundation) then slow bulk ?

I have a second question if i may . I have injuried my shoulder a few months ago. Can you tell me by what exercice can i switch the bench press ?

Thank you
have a Nice weekend .

Julien
Julien

Hi. In these articles about the nutrition pyramide you give the calculations for a bulk or a cut . But what about a recomp ?
Have a Nice day

Allen
Allen

Hey Andy. Have you ever had someone who upped his calories from 1800 to 2500 and started losing weight?

Let’s say they were at 1800 for a while then went to 2500 and started dropping weight.

Someone who is 185 15-20 percent BF and works out 5 days a week.

trackback
The Nutritional Hierarchy of Importance | RippedBody.jp

[…] #1 Calories […]

trackback
Cardio Necessary for Fat Loss? | Intermittent Fasting | RippedBody.jp

[…] #1 Calories […]

Steve
Steve

Hi Andy.

Based on your experience, what activity multiplier would you assign to someone doing 3 heavy lifting sessions per week?

That’s essentially what you recommend in terms of training, and the activity multiplier table doesn’t quite address it.
And yes I know that the answer is an educated guess at best.

Thank you for this awesome website and your devotion to it.

Chris
Chris

Hi Andy,
first thank you for your great guidelines! I got started on them and hope they will work out for me (if I work out for them 😉 ).
I split my training into two parts (basically lower+upper body) and am trying to work out four times a week (Mo+Thu lower body, Tue+Fr upper body).
I got a little confused with the activity multiplier, since I first figured that working out four times would be a 1.55x I googled a while and found a discussion on reddit: https://www.reddit.com/r/leangains/comments/19h3pc/advice_on_activity_multiplier/
They would rate me into the 1.375 / lightly active. They also use a calculator for this from here: https://iifym.com/tdee-calculator/
What sounds right to you? Would you advise me to go with 1.375 or 1.55? What do you think of the TDEE calculator?
Thanks!

trackback
The Nutritional Hierarchy of Importance – #3 Micros | Rippedbody.jp

[…] #1 Calories […]

trackback
Nutritional Hierarchy of Importance – #5 Supplements | RippedBody.jp

[…] #1 Calories […]