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

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Miguel
Miguel
April 18, 2021 01:35

Hello Andy, when I weigh in the morning and there is a sudden jump I realize this is just because I ate saltier foods the day prior, but my question is: if from 7 days of the week, 4 of them I eat saltier food and my weight is altered, can I still relly in this data to make the adjustments you mentioned in your diet’s adjustment manual or should I take the weights from the salty foods away in my average to have a more reliable week average of my weight and make more precise adjustments???

Peter Rota
Peter Rota
April 5, 2021 03:15

Hi Andy,

I’ve been cutting for about 25 weeks now and lost about 0.65 inches from my biceps. I’ve been losing weight at the appropriate range referenced from the last shred now the diet adjustments manual. I’m wondering if I should be alarmed with the rate of decrease in my biceps, or could it mostly be from the glycogen loss? If it’s not, I’m wondering if I’ve been calculating my body fat wrong? I take pictures and measure but never have flexed when doing the front shot. I took a flex this morning, but there wasn’t a subtle difference (just to make sure I wasn’t going crazy). I think I might just be overthinking it. Thanks and sorry for the long-winded question.

Best,

Peter

Peter Rota
Peter Rota
April 5, 2021 18:56
Reply to  Andy Morgan

Okay, thanks for getting back to me Andy.

Ryan
Ryan
March 13, 2021 06:15

Hi Andy, loving the content. My question is regarding weighing upon waking every day.

Most times when I wake up I need to use the toilet but sometimes I don’t need to. Would you wait until you to use the toilet or just weigh yourself with food and water knowing that it will be a heavier weigh-in?

Thanks

Thomas
Thomas
February 28, 2021 18:39

Hi Andy, First thank you so much for the endless list of utmost helpful articles and guides you provide!

Concerning measuring chest and belly area circumferences I’ve got some questions: You wrote “Tense your muscles”. Does that mean I should fully tense/contract my abs when measuring belly area circumferences? And exhale while doing so? (because belly -and even more so chest- circumferences vary A LOT by breathing which makes measurements quite hard to compare from week to week…)

What do you recommend to make belly and chest measurements more comparable?

drake
drake
February 7, 2021 18:44

When did you publish this article?

Ali Abdulredha
Ali Abdulredha
January 14, 2021 08:29

Hey Andy. I always weight myself upon waking up+after peeing but I can’t have the same routinely sleep schedule nor the time I wake up at. Sometimes I need to wake up at noon, sometime in the morning, sometimes I sleep 9 hrs, sometimes 6 hrs . and I can’t keep any of these constant and stick to the same routine. So my schedule is changing daily/weekly/monthly. So how should I interrupt my weigh-ins data. Like can I make diet adjustments based on the 4 week avg although I can’t have the same routine day to day week to week month to month?

Ali
Ali
January 14, 2021 17:05
Reply to  Andy Morgan

I read it yesterday. I’m very positive that your advice and tips are really gonna help me so I’m going to implement as best as I could. Just want to Thank you man you’re awesome. I hope you know how much helpful you are in my journey

Rahi Hasan
Rahi Hasan
August 5, 2020 19:33

Hey Andy,
I want to do a clean cut and I workout at home 5 days a week so is it possible to do a clean cut working from home and also could you help me set up my diet plan? That would be really helpful

Chris
Chris
July 15, 2020 00:46

Hi Andy . I normally weigh myself at 8am after I wake up on an empty stomach and bladder then train around noon, but lately due to my work schedule , I have had to train earlier a couple times a week . These early sessions end at 730 am and I weigh myself at 8 am . But I have consumed water and whey protein ,30g ,at 6 am . How can I ensure any consistency with my daily readings given I’m consuming liquids prior to my normal weigh in . Do you have any suggestions and will this screw up my ability to track my weight ?
Thanks .

Chris
Chris
July 15, 2020 11:23
Reply to  Andy Morgan

Ok will do thanks Andy

Swapnil
Swapnil
July 14, 2020 13:06

Hello Andy,
Any specific reason for measuring 2″ inch above naval as well as 2″ inch below naval?

Amanda Hamilton
Amanda Hamilton
July 4, 2020 01:00

Great great read thank you!
I’m struggling with eating all my calories. I made a commitment to do so and haven’t gone back on it but I have been feeling so full it has been hard to eat.
I get in my head that I shouldn’t force myself to eat just to get the calories (eating very well)
Am I wrong to worry I will gain doing this?

maria Ryan
maria Ryan
May 16, 2020 11:08

the weighing every day scares me because it can reeeally depress me. when I’ve seen say a 1.5lb loss and one day its all back i feel (ashamed to admit it but) wildly defeated and something like that can set me on a binge. then again waiting weeks thinking I’m awesome and seeing zero change makes me feel like I’ve wasted a lot of time on something that wasn’t working
help…

Rich
Rich
May 10, 2020 14:32

excellent post andy, will there be any update soon on your book?

Fernando
Fernando
March 30, 2020 09:38

Is there any tutorials on how to use the Myotape.

Asher
Asher
March 29, 2020 04:06

Good stuff. Any particular calorie counting app you would suggest?

Rafael
Rafael
December 11, 2019 08:31

Hi Andy, great post. Is it possible to create a PDF of it to read offline?

Rafael
Rafael
December 11, 2019 19:09
Reply to  Andy Morgan

Thanks for letting me know. I’ll check it out.

Dan
Dan
December 19, 2019 04:03
Reply to  Rafael

Just click the three little lines to the left of the URL in the address bar (Safari) to go into Reader View. Then File-Print-Print to PDF. Gotta love a Mac!

Guillaume
Guillaume
November 3, 2019 01:16

Hi Andy,
First thank you about yours writtings.
Second sorry about my broken english.

So, I m gonna start your diet plan and i m struggling to match the calories, fat, carbs and protein intake. Do you have any tips to match all the macros to prepare my meals?

Cheers,
Guillaume

Mac
Mac
September 25, 2019 05:15

Hi Andy,
my Gym offers a monthly check with an Inbody 770 System. They say it’s precise in measuring lean muscle tissue and bodyfat near 99%. I’m used to track my calories and macros daily, also my training and bodyweight. Would You recommend the InBody test as trustworthy or does it have its complications as other methods?

Mac
Mac
September 25, 2019 19:30
Reply to  Andy Morgan

4-point, heels and thumbs. I had two previuos tests with 4 training weeks in between, in which I raised my macros and calories for a lean bulk. The machine says that I gained 700g of bodyweight, 900g of fat. Lost lean muscle, it says. But on the contrary I feel personally much stronger, have gains in numbers of repetitions or maximum load. The InBody numbers made no sense to me, so I decided to follow my path further on and track my numbers the old school way, with daily scale and once a week with caliper and tape measuring. I know it’s not precise, but it’s always me who does the measurements, so I have at least some reference data to compare. Thank You for Your inspiring work!

Patrick
Patrick
October 20, 2019 19:02
Reply to  Andy Morgan

My experience having a 4 point BIA scale at home (Omron): Not only do you need consistent context for measuring (in the morning, after bathroom, no food or water intake), but also resistance training in the days prior. After 2 days of no resistance training my body fat “jumps” from 14% to 17%+. Take it as a measure of progress, not as an absolute and be aware of subtle changes in context as they can cause large differences in measurments.

Angelo
Angelo
August 23, 2019 01:28

Hi Andy,

How do you share all this data with your clients? I mean, do you share a doc with a service like Google docs? or via email attachment ?

Sometimes I’ve to request some data from my clients, but I’m not shure what is the “best” way …

I hope that your experience can help me, thx in advance

Raul
Raul
July 7, 2019 04:34

Hi, I think I am at ~15% body fat at 149 lbs after being on a clean bulk for the last two months (gained 10 lbs over that time period) . I am not sure if I should cut to 10% body fat or clean bulk for another 10-15 lbs. What do you recommend to someone on what body fat they should cut to before starting to clean bulk.

Bronson
Bronson
April 14, 2019 10:27

So when bulkng for an intermediate or advanced lifter how would you go about tracking the changes in weight and making sure you’re gaining weight at the proper pace for whatever phase of your lifting career you’re in.

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