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

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Kanoe
Kanoe
August 30, 2020 05:38

So, I’ve been following and reading A LOT of you work. And I noticed that you don’t work with females. However, does any of this change in relation to women? I mean, I’ve been doing this for 3 weeks. I’m down between 3-4 lbs and noticed small body changes. I am naturally built more muscular than the “average woman” but was unsure if I need to do more research into the female aspect of things. Or if that even plays a role.

Kanoe
Kanoe
August 31, 2020 06:02
Reply to  Andy Morgan

Awesome. Thank you so much for making this information available! I am just amazed at how much I have learned and how much I have STILL to learn. You are absolutely right about the amount of fad bullshit that is out there. I have never felt better than I have in these past 3 weeks than I have on any other nutritional program and although it is still a learning process I truly am so grateful for your knowledge and your willingness to share!

Carlos Vanegas
Carlos Vanegas
June 12, 2018 01:53

Hi Andy,
I’ve been lifting weights for 2 years, I’m 39 yo, 5’11” and just completed a cut that took me from 180 lbs 20% to 155 lbs 15%. I may have gone a little too aggressive on the diet and based on the weight loss rate of the last 3 weeks (2.2 lbs/week) I think I was loosing muscle mass and decided to move to maintenance (diet break) for 2 weeks. I want to move into the “Slow Bulk & Cut” cycling program, and that led me to this article. Based on this article I think I fall on the “Cat 3. Muscled, a few pounds to lose”. So I’m convinced that I need to keep cutting before moving to the bulking phase. My question is, what should be my %BF goal before moving to the Slow Bulk phase of the cycle? My overall objective is to achieve “Scott’s physique” within 12 months and then maintain it.

Carlos Vanegas
Carlos Vanegas
June 12, 2018 23:32
Reply to  Andy Morgan

Hi Andy,
Thanks for your response
I think the muscle loss is real. Not sure about how much but before-after pictures suggest some muscle loss. I was not taking body measurements yet.
I was little surprised by your sugestión to bulk all the way back to 20%. If I do so, wouldn’t that be moving all way back to where I started? At that point it may take 5+ months weeks to get down to 10%.

Carlos Vanegas
Carlos Vanegas
June 13, 2018 23:50
Reply to  Andy Morgan

Thanks Andy
I will go in bulk mode got a few weeks (4-6) and see how muscle re-gains vs fat progresses and evaluate now that, thanks to you, I know how to track progress much better.
Do you have any specific recommendation in regards to the training for muscle re-gain? (Rep range, or else)

Doug Edwards
Doug Edwards
June 7, 2016 01:28

Thank you for the reply! I’ll check that out.

Doug Edwards
Doug Edwards
June 4, 2016 09:57

Andy,
Thank you for all the great info. You’ve helped me tremendously.

Would you change any aspect based on age? I’m 54 and the chart for calipers indicates that I have a higher body fat at the same measure for someone younger. I’m currently at an estimated 14%. I understand that I need to cut to have a better ratio when building. At my age, should I push through to 12% or lower?

Are there any adjustments of other aspects due to age?

Thanks!
Doug

David
David
February 14, 2016 07:56

Hey Andy,

Love the guides, been eating it up. Trying to get as much info as I can. I’ve been on a 2k cal/day cut for a while now, and haven’t been seeing progress. All your calculators and others have suggested that perhaps I should be eating a bit more on average per day (2300 or so). Can you talk to the science behind how eating more could potentially improve my physique?

Jaci
Jaci
October 29, 2015 03:42

Hey Andy,

First of all thank you for your work and the free guide i really love it, I did dowonload your excel calculation and i was impressed. I found a small mistake which can lead long term to a bad result, maybe you can fix it, it wont take long. You did the calculation for the carbs Protein and fat with 4,4,9 in reall it is 4.1 4.1 and 9.3 in my case it leads me to 100 Calories more per day in a month thats close to 500 Gramm fat more. For people with a biger Calorie intake it can lead to 200-250 Calories more a day.

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michael
michael
April 22, 2015 13:08

Great thanks for the reply I think ill take the diet break as I have meticulously counted calories for 4 years staright. Ill move slowwly into a bulk after this. Thank you!!

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Michael
Michael
April 17, 2015 10:47

Hey man lovin all these articles sorry to bump an old thread.

I did my first Men’s Physique shows last year and really nailed my condition but was too small, I was 155-160lbs on stage at 5’11.5 so definitely need to grow. I was forced to take some time off due to a surgery I had to do, I am 100% recovered now and been cutting for about 8 weeks now. I am 170lbs as of now but feel like I have crushed my metabolism and still not shredded again.

I got impatient and macros have been 1800 calories training days <100 g of carbs <50g of fat and 245 protein 60min hard weight training and 20 min liss 3 of the 5 days. And rest days twice a week are 50g og of fat, same protein and 0 carbs with 40 min of fasted LISS. Saturdays are a high carbs refeed/cheat meal uncounted.

My simple question is how lean should I be before going into slow bulk or recomp. I am probably 9-10% now, fully visibible abs but holding water so not as shredded as your " shredded pics" or should I take a diet break and cut down to shredded?

I am known for overdoing exercises and deficits and making cortisol a problem

Michael
Michael
April 20, 2015 08:51
Reply to  Andy Morgan

Hey thanks for the quick reply. One last question should I do a diet break between this aggresive cut and a sloww bulk.
I just feel that going into a slow gain phase with a tanked metabolism wouldn’t give me the best results.

Thanks very much for your time and this site!!

Patrick Greene
Patrick Greene
April 10, 2015 11:48

Hey Andy, im in category 2 could you give me 3 quick thing to add and three things to subtract from my diet?

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JAA
JAA
March 25, 2015 09:54

Hi Andy,

Thank you for the great information! I’m currently on the 5th week into my cut and am divided regarding the carbs portion of my daily macros. I fit into the muscled, but few pounds to lose category. I was a college football/baseball player and have always been strong & muscled, but have never been sub 10% BF, which is my current goal. My current diet is about as clean as one could get, 6 meals a day with all 3 MACROS hit per meal. The first 4 weeks into the cut, I cut back my starchy complex carbs considerably and relied strictly on fruits and vegetables for carbs (except real oats w/breakfast). However, I’ve recently incorporated more brown rice and starchy carbs back into my diet as my workout sessions just suffered immensely last week and I’ve definitely lost strength even though I’ve kept my protein at 1-1.5 g/bw. I am very motivated and disciplined, but my question is am I on the right path with increasing the starchy carbs? I do feel better and my workout yesterday was very much improved with the higher carb intake. When I say higher carbs, I mean a cup of brown rice added to my dinner and maybe another ½ cup with lunch? I’m currently doing the 3 day split with 2-3 HIIT cardio sessions/week. I’m 5’9 ½” and around 172lbs (started at 185 before cut). I’m also in this for the long haul as I would like to ideally stay relatively lean throughout the year. Any info or help would be greatly appreciated!

Thank you

Jonny A.

JAA
JAA
March 30, 2015 12:19
Reply to  Andy Morgan

Thanks for responding. I apologize if I wasn’t very clear…it was the other way around. I reduced starchy carbs from the beginning and decided to add them back in and have felt better with my training. Thank you for the link. I’ve currently decided to increase my starchy carbs on weight training days and reduce on off/cardio days and see how my body responds. I will reassess in two more weeks. Going to stay patient and stay the course. Please let me know if you think the carb cycling is counterproductive. Thanks again Andy. I appreciate it!

Jonny A.

Danny
Danny
March 20, 2015 21:35

Hi Andy,

Just wondering, I sort of fall in the 3rd category (~17% bf) you discussed according to a comparison of your clients’ images. I noticed your recommended weight loss per week and if I was looking to retain as much muscle mass as possible, may I ask what sort of LG deficit/surplus ratio you would generally suggest? I was thinking of something like -30/+10 (rest/workout), however do you think this would be relatively inefficient?

To be honest, I am just wanting to get down to ~12% bf so that I can get back into slow bulking. Any advice/suggestions would be great as there is a profound base of information and I am really looking forward to hearing what you have to say.

Thank you.

Danny
Danny
March 22, 2015 10:52
Reply to  Andy Morgan

Thanks Andy.

Another concern I had is is it ok to move around the eating frame? i.e. Can I frequently move between a 12-8 and 1-9 eating frame? Or does this reduce the effectiveness of LG and in fact, is not doing LG properly?

Danny
Danny
March 25, 2015 15:59
Reply to  Andy Morgan

Thanks for that Andy.

I have not found a solid answer to whether I can workout 4 times a week (instead of 3)? Would this not be advocated for under leangains as it impedes on the recovery time (and consequently also, misses one calorie deficit day)? Am I not going to see the same results in doing so, or have you ever had any clients been successful with a similar schedule?

So far I am 1 week in, however I am not entirely sure if I am being effective with my time by working out 4 times a week instead of 3. Any comments would be greatly appreciated.

Thank you Andy.

jbroyer
jbroyer
February 13, 2015 02:00

Hi Andy,

Great site! Found you from Leangains,com. The 16/8 IF protocol seems to fit my lifestyle and my need to keep things as simple as possible, also why I am in the middle of Dan John’s 40 day workout, just so I can get in the gym everyday and get work done.

Anyway 3 years ago I was in crossfit for a while and had decent but not great strength numbers I was 5’11 204 with a 420# Dl and a 335# back squat, could ring muscle-up for reps and do 12 consecutive pull ups. I meet a girl , went broke, stop going to crossfit, ate like a 13 year old and now 3 years later I am engaged to that same girl but am weighing in at 245# and 26% BF (based on tape measure and calculator) I just turned 30 years old.

>>>When I started the 40 day program about 2 1/2-3 weeks ago I weighed in at 250#, so just eating clean and going to the gym I am down 5# but have been stuck at exactly 245.6# for 10 days! No fluctuation at all??? Is this a bad scale or is it possible while in deficit to no go up or down even by a tenth or a pound for 10 days?? – Should I not worry about this and give the IF a couple weeks before I start thinking my scale is bad??? Could this be a water retention thing <<<

I am only on day 2 of the 16/8 IF and after all the equations it says I should eat 2500cals for 2lb/week loss?? Does that sound right?

At 205# I was at an athletic peak but still not as lean as I could have been, I think for my body type 185# would reveal the 6 pack and get me lean and mean.

Thanks for any guidance you can give me, love the site, I think I found a simple plan I can easily follow and get results, just wondering about your thoughts on the scale weight and my calorie count?

Thanks again,

-Jay

jbroyer
jbroyer
February 14, 2015 00:16
Reply to  Andy Morgan

Thank you for taking the time Andy I really appreciate it! I was thinking it was something like that but really needed to hear it from someone who knows what they are talking about. I will stay focused and dial in my macros even more and just stick with it.

I bought one of those tapes at GNC so I will make sure to use that every couple of weeks to see where I am at. Even though the scale hasn’t shown much progress the way I feel has changed dramatically in these past couple weeks. Just eliminating all the junk I ate on a daily basis has done so much for my energy.

Thank you again I will probably be reading your whole site 3x just to soak it all in.

Enjoy your break btw!

-Jay

Samson
Samson
February 9, 2015 18:01

I’m at 132lbs, 17 years, 5ft7. Went from 176lbs to 132 (slow-bulked then cut) in a year. Currently at 12-13%bf, slightly toned, but still with some fat around the low abs and chest area. Should I continue my cut by dropping my daily calories or have a recomp then cut again ? Thanks.

raine
raine
January 27, 2015 19:56

Audio versions are a great idea. Consider publishing them as podcasts so that you could easily listen to them using podcast apps with mobile.

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