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

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Aryan Dubey
Aryan Dubey
September 19, 2020 13:28

Sir,
My current weight is 125.1 kgs(weighed in morning ,empty stomach). Doing cardio n strength training since 3 months, But now I’m not able to lose much weight like I use to. In starting , I use to lose 1.5 kgs per week. But now,it’s very less. So,should I take a diet break for 10 days, and increase 1000 kcals + (100-150 kcals/per day)? And like, I use to walk 7000 + steps everyday, so should I cut it to 3500 steps?

Much Love.

Kelly G.
Kelly G.
September 17, 2020 02:46

Hi Andy,
I am starting for myself, but I also want my 13 year old daughter to start weight training as she is an avid lacrosse player, plays year round, and told me she wants to play in college. I am cautious to have her do the same as me for weight training, because of her age. Is it ok to, or do you suggest something different because of her age? (she is very strong, and more of a stocky build, we are just about the same size – 5 ft tall, but I weigh more). Thank you.

Sam
Sam
July 22, 2020 17:30

Hi Andy,
I have been cutting for 11 weeks.
I have lost 8kg but now realise I have more fat to lose then first thought to get down to my goal of <10% body fat. I am now around the 12% mark and I think I could reach my goal somewhere around 16 weeks of dieting rather than 12. Would you recommend taking a diet break at 12 then resuming the diet or just pushing through for another month or so?
(I feel fine at the moment mentally and in the gym).

Rodelyn Lipumano-Smith
Rodelyn Lipumano-Smith
June 29, 2020 13:04

Hi Andy, thank you for your helpful insights on diet breaks.

I’m currently on week 7 of a 12 week program. I’ve already done a diet break at 4 weeks. I’m at about 20% body fat, 123 pounds, 2080 maintenance with a current deficit of 1460, and I strength train 4 days a week with a daily step count of 10,000. In those 7 weeks I’ve only lost 2 pounds. I haven’t been perfect at calorie counting, and I could improve my sleep quality but I’ve been pretty vigilant with my diet & exercise. Any thoughts on why my weight loss is stalling?

Brandon
Brandon
June 29, 2020 00:00

Hi Andy, I am currently struggling to lose fat and was looking for advice. I am a month into what I was thinking was going to be a 4-6 week mini cut on a very aggressive deficit with a small compressed feeding window. Despite being generally more tired during daily life, my strength in the gym has remained great. The only problem is that my weight has completely stalled out and even gone up a bit despite the large deficit and high protein intake. I’m currently very frustrated and looking for all the advice I can get. During previous cuts I leaned down to single digits fairly easily on higher calories, now I’m stuck around 11 percent bf.

Ana De
Ana De
June 28, 2020 00:58

Hi Andy,

I lost 6lbs in 2 months thanks to your tips. I have three questions:

  1. I want to gain more muscle, but due to covid i don’t have access to a gym ( only 2x 15lb dumbells, some ankle weights and bands). Do you think i should wait to up calories and gain muscle after covid?
  2. Can i still have abs when my next goal is to gain a little more muscle?
  3. I went down from 120 to 115 lbs and finally happy with how i look. Although i have a flatter stomach and smaller arms ( which i want to keep), i also want to get bigger legs and glutes and more toned shoulders and back. Any advice?

Thank you Andy! Your website has been a life saver.

sharani chue
sharani chue
June 25, 2020 22:42

Hey Andy.. you did a great job with this article. I have a question if you can help me. What do you think about this? https://theblakediet.com/one-fat-loss-diet-to-rule-them-all/ – If you could give me your input I would appreciate it. Thanks!

Jordan
Jordan
June 25, 2020 10:20

Hey Andy,

I’ve been dieting down for 6 months (with a diet break in between). This began with weighing 205 and getting down to 175 currently. Calories have gradually been reduced from initially starting at 2400, to currently being 1850.

Weight loss has stalled for the last 3-4 weeks and I will be taking a controlled diet break for 2 weeks. However, once I start back, I will be looking to cut again. How low can I go with calories as I always felt 1800 calories should be a lower limit to get sufficient amount of nutrients and protein in? I had been on 1850 calories for 3 weeks and weight did not drop. Should I really be dropping to 1700, if not further??

Thanks!

Jordan

Luke
Luke
June 24, 2020 10:39

I’m implementing a diet break this week. I’m somewhere in the 10-15% body fat range. In the last 8 weeks I’ve dropped about 1.3 pounds per week. I’ve had my fair share of cheat meals and occasional binges. I was super good at eating a maintenance for 3 days now, but on my fourth day, I had a CRAZY craving for Chinese food and sushi and probably smashed 2500-3000 calories in one meal. Should I continue going on a break at this point? Or should I just go back into my deficit?! Please help!!!!

Primislao
Primislao
June 23, 2020 14:02

Hi Andy, really great article 🙂 I have a questions. Before diet break I ate about 2300 kcal. When I was on a diet I ate around 3000kcal. How much should I now (after diet break) cut down kcal so that I lose weight, e.g. 300kcal (2700kcal per day) will be enough or should I go back to those 2300 kcal before the diet break?

Primislao
Primislao
June 24, 2020 17:30
Reply to  Andy Morgan

Thank you for the quick and satisfactory reply.

Tyana Boundy
Tyana Boundy
May 30, 2020 14:57

Hi, I’m a 21 year old female (72kg, 169cm) I feel like I’ve reached a plateau in fat loss for ages now no matter what I do I just can’t seem to lose any more weight! I feel like I’ve been trying to be in a deficit for way too long and it’s had the opposite effect. I just finished a 6 week challenge and nailed the macros (1550) and exercise 100% and barely saw any loss and I thought it must be because I’ve always been on low calories. Do you think a diet break or reverse diet would be recommended before starting a 8 week challenge June 22nd to see better results?

Miguel
Miguel
May 28, 2020 12:35

Hey Andy. Currently hovering around 10%-11% BF and was planning to take a diet break 6 weeks after cutting my calories to adjust for reduced NEAT due to quarantine. Should I wait a couple more weeks to fall into your recommendation of every 8-12 weeks for those within my BF% range? Thanks!

Miguel
Miguel
May 29, 2020 10:57
Reply to  Andy Morgan

Sorry I forgot to give context. I’ve been on a cut for about 5 weeks before I cut down my total calories further (the quarantine thing) as I experienced a weight loss / measurement reduction stall. The cut progressed nicely again after that adjustment and I’m at my leanest I’ve ever been but want to take it all the way to single digit BF%. I actually just thought of doing the break after you posted about it 😅

Lise Moore
Lise Moore
May 11, 2020 05:38

I am 41, female. About 8 months ago I started retracking my calories again and threw in weight training. And lost 20lbs relatively easy. Life happened and while I still ate well, I don’t “binge” but allowed more treats than while tracking. Gradually have regained 10lbs. I have gone back to stricter tracking and specifically tracking macros for the past 6 weeks and the weight is not really budging. I am relatively lean but not cut. Measurements aren’t changing. Thoughts?

Lise Moore
Lise Moore
May 11, 2020 08:49
Reply to  Andy Morgan

I only eat 1350 calories, I run or weight train 6 days a week and track very carefully..

Nick
Nick
March 28, 2020 06:39

Hey Andy,

I hope all is well during these crazy times. I am nearing 12 weeks of dieting (lost about 11lbs) and will implement a two week diet break at this point. I will most likey not track anything for these two weeks, but the question I have is if I should still target a ballpark figure for protein? I know, unless I make a conscious effort to eat an adequate amount of protein, I will be way under my normal protein goal (160g) just because I typically eat more carb heavy dishes (rice, noodles, asian food). Without tracking, I’m guessing my daily protein intake would be under 100g. Thanks for all the help!

Tim
Tim
March 26, 2020 04:47

What are your thoughts about treating the diet break as a bulk for two weeks (meaning using your macro calculator to determine training day/rest day calories for a bulk)? I don’t feel mentally fatigued by the counting right now and am thinking that more intentionally gaining/regaining some muscle might be a good thing…

Tim
Tim
March 26, 2020 23:11
Reply to  Andy Morgan

Thanks! Got it. I’m sure you’ve written about how, when the time comes, to transition from cutting to bulking. Will you tell me where I can find that?

Rain
Rain
March 19, 2020 00:04

hi andy,
i was doing a full body 5 day training program for 10 weeks, and now starting to re-do it again.
while doing the 1st cycle of this program, i was in a cutting position, my daily intake was 1700cal,(my maintenance was 2000cal) should i have a die break now? during the 1st cycle, i was able to lose about 3-4kg.
oh and i’m a female and my body fat is between 20-25%.

Thanks a lot. first time to leave a comment, look forward to hearing from you.

Rain

Rain
Rain
March 19, 2020 14:13
Reply to  Andy Morgan

Thanks Andy, that leads to another question, do I go for a new cutting calories or stick to the old one?

Again, thanks a lot!

Melissa Wise
Melissa Wise
March 12, 2020 01:15

Finishing week 8. Been progressing but at a snail’s pace. Probably because everything is in the toilet – starving, grouchy, zero motivation in gym. I don’t fit the criteria for a diet break except for mental health. Should I push through it for another 3 weeks to get to the 12 mark week I originally planned, or take one now to get my head back in the game? I think I just need you to tell me it’s ok.

Ashley Legro
Ashley Legro
February 19, 2020 15:40

After increasing 500 calories for this 14 day diet break. Getting back into a fat loss phase, do you just subtract the 500 calories again and increase the cardio again? And go from there?

Miguel
Miguel
February 4, 2020 18:09

Hi Andy. Am I correct in assuming that there will be increases in stomach measurements due to water and glycogen increases during the break?

Patsy
Patsy
January 16, 2020 23:47

I count macros Monday through Friday. I have been doing this for months. I have lost weight but very slow. My calories are 1440 right now. On Saturdays & sometimes on Sundays that’s when I take my diet break. Is that ok? Because when I get on the scale on Monday the scale is up. It takes at least until Wednesday to get back to my normal weight.. Which it seems like it has stalled. I am 56 don’t know if this has anything to do to losing weight?

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