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

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Haris
Haris
January 15, 2021 07:55

Hi, I am 40, 6’2″ and 180 lbs and 19.6% fat. I have been trying to cut for 5 months but sadly hardly got to 19% fat from perhaps 21-22%. After 5 months of deficit I am leaner but not enough. Should I continue to be deficit till get 15% or try to gain some muscles for a month or two to jack up metabolism. I read somewhere too long of deficit also not good?

Andrew William
Andrew William
January 1, 2021 17:26

i can see my muscle and im not skinny fat either but i still have fat on abs but when i pull it down i can see my abs, should i cut or lean bulk

Kiree
Kiree
December 22, 2020 07:08

Hi Andy,
Your articles have been super helpful since I’m a newbie. I’m in a reverse and trying to decide whether to move into a cut or bulk. Can you recommend a reliable weight chart for females?

Kiree
Kiree
December 22, 2020 09:48
Reply to  Andy Morgan

Hi Andy,
I went straight from a cut to reverse diet, about 200 calories under my maintenance and watching weight and measurements to see if I should increase calories. I’m trying to figure out which way to go from here.
I googled weight charts but recommendations seem to vary.

Shawn Boolell
Shawn Boolell
November 16, 2020 03:14

Hi there. My body fat is around 23%. 170cm for 65kg. My upper body is skinny fat with lower back fat and lower belly fat. My lower body is pretty huge with big hips thighs and I stock some fatt under the buttocks. What should I do first? Bulk my upper body eat normally maintain then cut after a few months? I was told I have a good body and a good lower base. Please help am completely lost with what to begin first and which diets.

Alex
Alex
October 3, 2020 05:22

Hi Andy,

Would being able to add a rep here and there to most exercises on a weekly basis classify me as a novice? You mention “linear progress in your training loads“, so I’m a little confused as to whether or not this includes increases in reps.

James
James
October 1, 2020 23:36

Andy,

New to training. If I skip an exercise that trains legs and only work out my arms for couple years for instance, will that mean that the muscle gain rate will change overtime for my legs also? Assuming that the muscle gain rate does change after years of working out.

James
James
October 2, 2020 23:29
Reply to  Andy Morgan

So when some say that “if in the first two years a person doesn’t work out properly they will miss out on gains” is bullshit. Good to know.

Ben
Ben
September 27, 2020 22:35

In order to maximize noob gains, is it better to do recomp or bulk?

Seth from Texas
Seth from Texas
December 16, 2020 22:38
Reply to  Andy Morgan

I’m 31, 6ft 208lbs. Lightly to moderately active. 21% body fat. 96.3 lbs of skeletal muscle mass.

I’m lean bulking to maximize my gains…I started strong lifts 2-3 months ago and am essentially a beginner lifter.

I started lean bulking because I didn’t want to miss out on any noob gains, but after reading your articles. It seems that you’d recommend cutting.

What would you recommend?

Am I missing out on too much muscle by not bulking while starting out lifting?

What’s most beneficial for me? Any thoughts?

Thank you so much.

Seth
Seth
December 17, 2020 23:32
Reply to  Andy Morgan

Thank you sir.

Just started today, actually.

Brandon
Brandon
September 20, 2020 15:27

I’m 5’7, 128 lbs, with 23% bodyfat (29 lbs bodyfat) according to Dexa. I recently lost 6.5 lbs bodyfat on a sub-1000 calorie, 90g protein/day crash diet, but also lost 4 lbs of lean muscle (plus 4 lbs of water weight, which I put back). I’d like to lose 10 lbs more bodyfat and gain 25 lbs muscle, resulting in an overall 143 lbs with 13% bodyfat. I want to start lifting weights and doing cardio, what is my best strategy? Should I bulk, cut, or re-comp? I have insulin resistance issue so want to reduce bodyfat, although I don’t really look fat at all in the mirror(I’m afraid the fat might be visceral), though abs still don’t show too much (what little fat one can see is on the stomach)

Tomas Brooker
Tomas Brooker
September 9, 2020 04:55

I have bulked up to 180 and I want to stay around the same weight but lose some fat and I don’t know what to do any suggestions.

Juan Rodriguez
Juan Rodriguez
September 4, 2020 02:58

Hi Andy!

2 questions for you. I am trying to find more resources on how to decide the length of your bulk. Besides this article do you recommend any other resources on this topic?

I have the the Strength and nutrition pyramids and adjustment guide. Did you ever release the updated adjustment e-book with the new bulking section (I couldn’t seem to find an email or post about this).

Roderik
Roderik
September 4, 2020 02:52

Hello, there, Andy.

i just have a little doubt. It’s been a year since I’m under a powerlifting training. I used to do many things through my life.

I’m in a doubt if I should cut, bulk or recomp. I’m about 20-25% fat (85kg, 30yo, 173cm) and I don’t really know where to aim, since every goal fits (in my mind)

I hope this doesn’t bothers you, but i could use an advice, since I struggle with anxiety sometimes.

Mike
Mike
August 6, 2020 03:39

Hi Andy, first of all I just want to say that I’m a fan of both Muscle and Strength Pyramid books. I’m going back to the gym after 4 months break from lifting, following a nationwide lockdown. As an early intermediate gymgoer, for how long would you suggest that I ‘recomp’?

Jo C-P
Jo C-P
July 29, 2020 05:47

Hi Andy, Just want to double check my understanding. My question is around calories burnt exercising. Once you have used the macro calculator to determine your daily calorie requirements, do you only add calories burnt doing cardio onto your daily allowances and ignore anything burnt strength training because strength training has already been taken into account based on the activity levels chosen in the macro calculator? And if you do not add on calories burnt doing strength training, do you also ignore calories burnt doing body weight exercises even where these exercises are in the form of circuits and/or timed sets? Thanks in advance, Jo.

Jo C-P
Jo C-P
August 10, 2020 21:04
Reply to  Andy Morgan

Thanks Andy, that is incredibly helpful.

Fahad
Fahad
July 16, 2020 04:20

Hey Andy, thanks for the great article.
Is it possible to do a body recomp just by sticking to the maintenance calories (and macros) without strength training? (Since gyms are closed, I still do basic bodyweight exercises but not sure if they can be as effective.

FYI, I consider myself a beginner with a very limited weight training experience)
Thanks in advance!

Fahad
Fahad
July 16, 2020 12:17
Reply to  Andy Morgan

Thanks for the reply and the home workout guide.

Was just wondering — in a situation where someone doesn’t workout at all as it’s not as fun like in the gym, would they still be able to see any body recomp progress by just hitting the recomp macros?

Thanks again!

Jeff B
Jeff B
July 10, 2020 20:58

Hi Andy, I found your website about two years ago and it has made a HUGE difference in my life. Just wanted to express my gratitude for the fine work you do. This site has become my go-to for all fitness related information and I’ve recommended it to friends and family.

You mentioned above the optimal rate for body weight loss during a cut is 0.5% per week. Would you mind elaborating a bit more as to the reason this is the target? On my current cut I’m dropping ~ 1% per week.

Thanks in advance!

Jeff B
Jeff B
July 11, 2020 21:28
Reply to  Andy Morgan

Thank you Andy! I appreciate your time!

Tracy Patterson
Tracy Patterson
July 9, 2020 16:46

When bulking, how do you know the difference between weight gain being muscle glycogen uptake as opposed to lean tissue and or fat?
How do you tell when to cut again if you’ve no access to body fat % measuring?
Is it better to keep fat intake at a minimum required amount as my understanding is that the calorie surplus is easier to store as fat when those extra calories come from fat so eat the excess as protein and or carbs? Thanks

Tracy Patterson
Tracy Patterson
July 9, 2020 18:30
Reply to  Andy Morgan

Brilliant thanks so much Andy 👍

Adrian
Adrian
July 1, 2020 23:44

Hello Andy,

I am a competitive cyclist just getting into weightlifting but I have one question regarding daily caloric intake. I was thinking about doing recomp and eating at maintenance calories. I train cycling everyday and burn anything from 800-3000kcal. I understand that maintenance calories is defined as: basal metabolic rate + calories burnt from activities and exercise. I understand I shouldn’t be on a deficit as this would negatively impact muscle gains, specially coupled with the training demands of cycling but I was asking you if I really have to eat all that much food. Take for example this week in which I burnt about 2000kcal a day. Do I really have to eat back 2000 kcal extra?

Priscilla Bahaw
Priscilla Bahaw
June 23, 2020 03:44

Hi Andy After reading your detailed articles, I am still torn between if I should be cutting or aim for body-re-composition . My gut feeling from your articles is to aim for body re-composition BUT My past self of yo-yo dieting tells me to CUT. I need an objective viewpoint because of my tendency to under /overestimate my body fat % even with the examples you gave
Here are my stats: FEMALE  Age: 35 Years 5FT 1.5 inches @119lbs. Waist: 64.5 CM Hips: 95CM Belly 76CM. Unsure if I’m Mostly Sedentary or Lightly Active. lift 3 days, 150 mins Mod. Cardio per week, Office Job, Avg TDEE 1700, Avg 7000

Priscilla
Priscilla
June 25, 2020 00:44
Reply to  Andy Morgan

I value your honesty. My conclusion is try recomp and after 8-12 weeks if I am significantly unhappy with how I look and measurements keep going up, then I will cut. I took your free course and feel that I can apply the principles with patience and see the outcome. You have done enough as I am so grateful. I gave you a reveiw via email about the free course. Thanks Bro

Adam Pettitt
Adam Pettitt
June 20, 2020 08:02

Hi Andy, I’m just getting stressed about what direction to go in at the moment. I’m 23, 5’8, weigh 62kg. I’ve been working out for 3 years, always done lots of cardio and some dumbbell work. My top 4 abs show in good lighting but I’ve never been able to get ripped or be happy with my muscle size. Over lockdown with a home gym I’ve introduced compound lifts for the first time. I’ve been lean bulking for 2 months with my upper body/arms looking bigger etc. Ive calculated around 14% body fat and I’ve started a mini-cut (for 2 weeks). Do I go back to lean bulking or should I cut to 10% for summer and then continue with the lean bulk in Winter? Thanks!

Adam Pettitt
Adam Pettitt
June 30, 2020 03:35
Reply to  Andy Morgan

Okay, thank you! Will have a think

Yau Jia Wen
Yau Jia Wen
June 18, 2020 17:21

Hi Andy, i am a guy who is 172cm and 110kg. I have lost 10kg in the past but the weight loss stalls eventually after i started working and couldn’t commit to exercise (about one year ago). I am currently eating below 2000 calories (around 1800 cal) and wanted to start losing weight again but the problem is that i don’t think cutting another 500 calories is realistic for me as i am already eating less. Have you encountered any cases like me before and do you have any suggestions on how i can plan my cut?

Yau Jia Wen
Yau Jia Wen
June 19, 2020 09:58
Reply to  Andy Morgan

Thank you! I will definitely read this

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