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

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How To Adjust Your Diet To Successfully Bulk | RippedBody.jp

[…] • Related article: Coaching Lessons #4 – Tracking Trumps Calculations […]

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How To Count Macros, More Flexible Approach | RippedBody.jp

[…] calculations aren’t the key to solving the diet puzzle. Many people first encounter this when the math of their energy calculations doesn’t work out, and they realise that consistency, tracking and relative adjustments is key. This is an important […]

Seah
Seah

Hey Andy, after my cut I upped my macros once based on your email recommendations but failed to make significant strength gains although it did somewhat stop my strength losses. I upped it again after a month and I started to put on fat such that i can’t see my lower abs anymore!(I took 6 weeks to lose that and regained it in 2 week?). I decided to key in my food intake to see how much I was taking it but my avg daily intake was only 1400+ kcal at about 120P,185C and 35F. I don’t even feel full on training days at such macros. Have I “damaged my metaboslim? I currently weight 54.5kg in the morning

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Coaching Lessons #3 - One bite at a time... | RippedBody.jp

[…] < Previous: Coaching Lessons – #2, Don’t Be Afraid To Be Firm | Next: > Coaching Lessons #4 – Tracking Trumps Calculations […]

EricB
EricB

I have been tracking weight and circumference as suggested in your tracking articles, yet basically all those numbers have basically stayed the same over ~6 weeks. In that time I started barbell training, Big3 style and eating based off LG cut proportions (2400kcal training, 1550kcal rest). I am consistently making 5lb jumps every workout or so in squat and deads (3×5’s 205lb squat and 255lb DL @ 170lb body mass currently).

Given your answer to “Do you have a formula for correlating cm off the stomach with fat losses?” in the FAQ, would you expect that the thickening of the torso from adding in barbell training with consistent strength gains would mask fat loss indicators on the sale and tape? Progress, beyond strength gains, are hard to illuminate and I have been contemplating “stay the course” vs “refeed”. Sleep and stress are handled.

Thanks.

mark
mark

how would a high fat, medium carb and high protein diet affect body composition?

im really just curious cos sometimes my fat intake gets a bit high, whilst still staying in my caloric goal for the day.

Thank you for any help

mark
mark

yes i have read everything on this page.
i doesnt say however, how a higher fat diet whilst meeting caloric goal affects body composition.
so i thought id ask the man himself.

ive lost about 8 kg since i found your homepage, which was about 3 months ago.
thank you for that.

mark
mark

1. yes
2. caloric deficit.

mark
mark

Hi Andy, what is your opinion on the 5/2 diet?
would you recommend it?
would you say that being in a weekly deficit of 4000-5000 kcals could be too much for a longer period of time?

keep up the good work!
its always a highlight to see new posts on this page!!

Chris Seah
Chris Seah

Hey Andy,

I’ve followed your instructions and reached a sticking point where my waist measurements have not gone down but even moved slightly up(probably some measuring inaccuracies?). I have dropped my carbs as you said till I have only 1 piece of fruit left on my rest day, not counting veggies. Losing that piece of fruit makes rest days quite miserable. Should I go ahead to drop it or what else should I do? Lower fats? I’m only 120lbs or so, so my calories are pathetically low.

Thanks,
Chris

B. Lejon
B. Lejon

Chris, I would recommend you reading up on leptin and refeeds (google it). I have just started my trials with this method but I think you should read about it and see if it maybe is something for you. I think this is the key to low bodyfat % but as I said, I’m just in the beginning of testing this. It all make perfectly sense to me and sounds like the missing link I’ve been looking for.

Good luck whatever you do!

EricB
EricB

Thanks for the new post, good stuff.

Question about typical BMR/RMR calculations as a starting point and the “activity factor” (multiplying by 1.375 for being “lightly active”) . If one is following your Big 3 Routine to the letter would you consider this an honest 3x a week exercise level for the purposes of these calculations?

I am trying to find out the best starting point for long term tracking, keeping in mind the adaptive and elastic nature of metabolism. I don’t know whether these calculators are assuming hours of cardio for exercise vs weight training, or conversely how much even sustained weight training has an effect on ones TDEE.

Thanks for all the knowledge.

EricB
EricB

Either I’m missing something or quite dense, because I cannot find any discussion on TDEE and activity multipliers as it relates to lifting in that FAQ you linked. Could you possibly clarify further for me?

Thanks again.

EricB
EricB

Bingo, thanks!

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How To Track Your Progress When Dieting | RippedBody.jp

[…] Coaching Lessons #4 – Tracking Trumps Calculations […]

phreebie
phreebie

Great post, thanks Andy!

Bryce McKinnon
Bryce McKinnon

Hi, Andy,
This is a very interesting article, something that I believe needed to be addressed for many people, I had trouble with this myself up until a few months ago. When I clicked the link, I was actually hoping for some mention of when to adjust training. I have read your articles on the big three and progressing to a three day split, but I am in a difficult position between the two. I started with the big three, switched to RPT after a few months, and now have a two day split for a total of three days a week (‘A’ days are dead, OHP, and chins, ‘B’ days are squat, BP, and incline dumbbell BP). It does not feel like recovery is an issue, I feel fresh for each workout, but squats and deadlifts are stalled (for these lifts I am in Martin’s intermediate strength standard category, while bench has a little ways to go). My question is, should I move to a split routine for accessory work for legs and back at the risk of slowing bench and OHP gains, or continue as is until all lifts stall? My worry with the latter is getting stuck in that rut/mindset of the same weight and reps with dead and squat, making it difficult to begin progress again when I finally do change.
Thanks in advance!

PS: Foreseeing this question, my diet and rest are definitely in check: at least 7.5 hours of sleep per night, no extra activities to harm recovery, gaining weight at ~0.5 lb per week while staying between 10-12% bf (estimates based on definition, no fat behind triceps, full seperation between abs and obliques, and clearly defined abs above belly button). Thanks again.

Bryce McKinnon
Bryce McKinnon

Thank you for your detailed response. I knew it would be a difficult question to answer, and this did bring up a few points I had not thought of. This definitely gave me some new ideas, and I’ll have to revisit practical programming–a much more difficult read than starting strength!

PS: I contacted you about becoming a client a couple years ago, under the same name and email. I know how much you like seeing results, and if you would like, I could shoot you another email with progress pictures and lift stats; it wasn’t directly under you that I did this, but I have been following all the guidelines layed out on this site. Thanks again for your help!

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