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

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Rafael
Rafael

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

Rafael
Rafael

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

Dan
Dan

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

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

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

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

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

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

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

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.

Chris
Chris

Hi Andy , just wanted to clarify with you about weekly tracking .
“Weigh yourself daily, first thing in the morning after going to the toilet. Note the average at the end of the tracking week”
So does this mean you take an average of weigh ins from Monday to Sunday . Or as I have been doing Monday to Monday , taking my Monday morning weight and calculating an average for last 8 days . Then using that average to start the week . Thanks

David Tedla
David Tedla

Hello,

i am new to this site and am from germany. i have a question regarding meassuring body circumfance with myotape. while you said it is obligation to meassure exactly to 0,1 cm , i am not able to hit a exact number because of my belly extend while i am inhaling, so can you precisly describe how to meassure?
Thanks.

David

Carter
Carter

Hello Andrew! I am in the middle of a cut and i will be going through a surgery next week which won’t allow me train during recovery process(~2 weeks). What should i do in this scenario? I have already done a diet break 2 weeks ago, so i guess another break in diet wouldn’t be a good idea. Should i just eat my cut macros during the recovery weeks and just not workout?Am i risking muscle loss or something like that? Thanks 🙂

Chris Sanders
Chris Sanders

Hi Andy , my question is do you know how long it takes creatine to leave your body ? Im cutting and started creatine(HCL) to experiment . However I stopped after ten days as I appeared smoother and noticed my daily weigh ins climbing slightly , over all weight is trending down but at a lower rate than previous . Been off for 5 days but daily weight still climbing I realize probably water weight and have been having sleep issues latelely , Thanks

Chris Sanders
Chris Sanders

Thanks Andy , yes the creatine has caused weight gain while I’m cutting which in turn has confused me while tracking . So your suggestion is to accept the weight gain as water weight and continue to track just as you would normally ? Thanks

Harry
Harry

Hi Andy! Does the same formoula( weighing every morning & doing measurements every week) applies to someone who is not natural? Thanks

Lero
Lero

Andy, shouldn’t we measure around shoulders too? How could I know if my shoulders are still growing?

Martin Lindley
Martin Lindley

Hi Andy,

Question for you, if you don’t mind.
I’m currently on a cut, looking to get as lean as possible (10%BF). The problem is I haven’t been losing any scale weight for the last 4-6 weeks. On the flip side all my measurements are coming down & my lifts have been increased.

Question is should I reduce calories or stay as I am? I didn’t want to reduce calories too soon.

Devin
Devin

Hey Andy,

First I would like to say I love your program and thank you for sharing this knowledge with us. I’ve been following your program for 4 weeks now and I’ve lost 7 pounds and 3 inches off my waist, while being able to increase my lifts weekly! But for the last week, my weight has stayed the exact same as well my waist measurement. My diet has not changed, my sleep has not changed either so I’m confused as to what is going on right now. Can you Please help me?!

Simone
Simone

Hi Andy, is almost 5 weeks now that I’m following your protocols, my weight is essentially the same, while my measures are better (belly is 4cm less) should I lower my calories? what do you think?
Chers.

Rocky
Rocky

Hi Andy! I have a few questions regarding the progress photos:

1) Are they done flexed or relaxed? I know you can take both, but I’m curious what is typically the most helpful.

2) If relaxed, what would you suggest to do to keep stomach flexion consistent? For instance, would you suggest exhaling and relaxing your stomach (not sucking it in or sticking it out)? Would you suggest tensing your abs to any degree?

3) For the side photos do you suggest arms at the side or sticking straight out?

4) Does any of this change depending on your body fat %? E.g. if you’re more muscular / bulking, would it make sense to flex so you can see more definition? Or is it harder to take consistent photos that way?

Thanks!

Charlie
Charlie

Did Andy ever answer this, particularly question 1 and 2?

Kelsey
Kelsey

Hi Andy – female here that has been practicing IF 16:8 for 7 months now. Just started my cut.

I eat from 11:30a-7:30p. I train at 4-5am each day and consume 10g of BCAA’s at 7am and then have coffee with a touch of creamer around 9am.

Am I getting the full benefits of fasting? Is training in the morning and not eating right away hindering my weight loss?

Thank you!

Kelsey
Kelsey

So if I decide to have coffee no creamer? But certain BCAA’s have calories. In the timing guide it says no calories but to consume 10g of BCAA’s. Please advise. Thank you!

Deonte Manning
Deonte Manning

Andy , I love your content . Always informative. Infact I have all 3 of your books .

I began my 2 weeks of eating at matinence using the calculations from the nutrition pyramid program . I have been within 95% adherence . I have lost 10 lbs in the first week and a half! Should I be concerned ? I should note that before I was eating fast food and junk food every meal before I started cooking and eating at the calculated maintenance calories .

With this big of a swing , should I continue experimenting with my main amount for another week so I can get more reliable data ?

Thanks .

Grant
Grant

Andy,

I have purchased both your books and have found them to be very helpful. Do you have any articles or podcasts detailing how you found your way into the fitness industry? I’d love to know more of your background.

Thanks!

Kyle
Kyle

Hey Andy,

2 years after landing on your page I still find myself coming back from time to time. Quick question in regards to your site design. When I clicked into this page there was a “modal” that came up asking for my email address, once I clicked that I already had this information it slid away bringing me to the site. If you know, could you point me to that plugin? I’m looking for something like that on my own site and love the functionality and look of that.

Thanks for all you do and all the content that you put out. There’s not a site that I have found that compares.

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