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

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Peter
Peter
July 27, 2020 07:01

Hi Andy,
I´ve made my calculations of the macros I need to intake daily and Protein macro resulted that I have to intake 200g daily. I can´t imagine how I can intake that ammount of protein daily. Could yo help me with this issue?

Andrew
Andrew
July 17, 2020 23:42

Hi Andy,

First of all, thank you for all the valuable information you provide. Your website is a gem I’m fortunate to have found ever since I have started lifting.
I have 2 odder questions:
1) I always gain weight during my first week of cutting. Why do you think this happens? I’m sure I’m eating in deficit. I’m very meticulous when it comes to counting calories, not to mention the hunger and cold feet (sigh).
2) Based on your experience is it easier to cut during warmer seasons? I’ve only cut during spring/summer but am tempted to do try to cut later this year, during winter. I’m afraid it’s gonna be harder, due to feeling too cold.

Andrew
Andrew
July 20, 2020 23:23
Reply to  Andy Morgan

Thanks for replying!
Regarding the first question, when I cut I keep my diet unchanged and only reduce the size of the meal. Anyway, I know that after the first week, my weight finally starts to decrease.
As for the second question, thermogenesis is what I actually had in mind. I’ve noticed that even a small caloric deficit(/surplus) makes me feel very cold(/hot). I’ve looked around and it seems other people, though very few, have this problem as well. I guess that’s just how my body works

george dasc
george dasc
June 22, 2020 22:59

Hello, Andy!
Thank You for all the knowledge You have shared!
For the first tine i understudt how to manage my bodyweight.
This question is about my wife.

She was a sport addict for a couple of years ( mainly Criss training and trail running). About two years ago She was diagnosed with several disc herniations. She could not keep the same training rythm.
Since then She is on an ascending trend with the bodyweight (about 4 kg in two years, now She is 60 kg).
She is eating about 800 calories a day ( checked and doublececked).
Please help us by giving the major guidelines, we are stucked!
What diet and training should She adopt to lose the surplus weight?

Sebastian
Sebastian
June 16, 2020 12:13

Hello Andy.
 
Can some modified version of this formula works for weight gain?
Daily calorie adjustment = (Target rate of weight loss – actual rate weight loss) x 500 .
Would be: Daily calorie adjustment = (Target rate of weight gain – actual rate weight gain) x 500 ???

Gaudy
Gaudy
June 13, 2020 23:11

I don’t want to lose weight but fat, do I still need to be on a calorie deficit?

Gaudy
Gaudy
June 15, 2020 20:15
Reply to  Andy Morgan

Thank you! I will read this.

Fernando Bulhosen
Fernando Bulhosen
June 13, 2020 22:43

Hello Andy I am on my fifth week of cutting. My weekly average weightturned out to be the same as last week , but I had days where I weighed 1lb less, should I write down the average or the lowest weight in this case.

Ryan Marinelli
Ryan Marinelli
June 13, 2020 17:00

Hi Andy, I wanted to ask about your idea of not using cardio at all. For the benefit of all the health related effects of cardiovascular improvements it should be considered on a case by case basis. Probably not factored into their daily calories but none the less the pros out weight the cons.

Husham Riyadh
Husham Riyadh
June 13, 2020 15:41

Hi Andy
could you guide me how to get ride of the water retention from my body which i mean the excess water
 
waiting for your answer

Husham Riyadh
Husham Riyadh
June 15, 2020 21:10
Reply to  Andy Morgan

big thanks for reply,in meanwhile , should i avoid Creatine in cut – phase because it is cause water retention as i heard , is that rights?

Calum
Calum
June 13, 2020 02:00

Hi Andy, do you have any studies on metabolism?

Calum

José Sanchez
José Sanchez
June 5, 2020 02:52

Andy any forecast for the launch of the last shred ebook in spanish or portuguese??

Arturo
Arturo
May 25, 2020 04:49

Hi Andy, great article as everyone! Just one doubt, in your article about Diet Breaks you recommend a lower frequency recommendation for Diet Breaks (e.g. 8-12 weeks for the 10-15% BF range), but in this one you quote Lyle McDonald frequency recommendation which is higher. So, should I follow the one in your Diet Break article? (considering that is based in your experience)

Thanks for your really helpful advice and keep on writinh excellent articles! 😉

Juan Rodriguez
Juan Rodriguez
May 20, 2020 23:37

Hello Andy! I wanted to reach out because the training pyramids, your macro guide but especially your adjustments guide and a ton of other articles were key in my education and ability to finally crack weight loss and help others do so. I enjoy your articles, humor and get back to the basics attitude! Along those lines I am trying myself to help others in the same way and I wanted to know what were some of the first tools or pieces of content or actions you took that helped you help more people and if you had to do it all again what would be the first few things you would do? I hope this is an appropriate place to post this and I can contact you in another way if needed.

Juan Rodriguez
Juan Rodriguez
May 22, 2020 01:05
Reply to  Andy Morgan

Thank you for your advice! Keep doing great things!

Michael Bested
Michael Bested
April 13, 2020 21:56

Hi Andy
if I gained 0,1 kg how do I find the calories I am in surplus? if it was on pounds 0,2 I would 3500×0,2 =700 cal but how to use kg? im not strong in math 🙂

Jim
Jim
April 2, 2020 04:42

Hi again Andy,

Looks like I’ve got back-to-back questions here. Any practical advice about what to look for in one’s weight measurements after 4 weeks to know if another calorie adjustment is needed? The basis of the question is if one aims to lose 1.5 lbs/week, your weight could easily fluctuate that much from one day to the next due to constipation, more salt intake, etc. as you point out elsewhere. Hence, one’s scale weight could appear largely the same over seven days and not much different after a couple weeks. ISo, I think I’ve been having trouble teasing out signal from noise. Hope this question makes sense.

Keep up the great work! Much appreciated!

Jim
Jim
March 19, 2020 00:31

Great website, Andy! I’m assuming the 5-8% reduction in calories applies to an intake already below maintenance (in other words a cut is already underway). What reduction from maintenance do you recommend to start a cut? And sorry if I missed the answer to this question in this article or elsewhere on the site. Thank you very much!

Ed Sanchez
Ed Sanchez
February 5, 2020 07:28

How do you know if you have gone “too low” with calories. Do you have any guidelines or set standard that you refuse to go under a certain % deficit?

michael
michael
January 10, 2020 17:05

Hi Andy I have been bulking and increased my cal to 3200 since I did not put on weight. I however stopped loosing weight when I was on 2500 and I then have very slowly increased by 100. so I guess it my metabolic rate that has adapted. I have been on 3200 for 3 weeks without any weight change. I weigh my self everyday and then take the average at the end of the week, but now on the 4th week im up around 1 kg.

michael
michael
January 14, 2020 19:09
Reply to  Andy Morgan

Thanks.
So if I find that the rate of gain is according to the 1-1,5% and I then after some month, 4:1 take a mini cut for 4 weeks. Should I continue the bulk at the same cal I was on when I started the mini cut?

michael
michael
January 15, 2020 16:18
Reply to  Andy Morgan

Thanks
Im not trying to get lean this year though. I will gain as much muscle as possible and then cut, but I don’t have stage plans, so I will properly never get under 12%. I will try mini cuts as described in the book to keep fat at bay.

“Mini Cuts: With a ratio of no more than 4:1 should time be spent
in a surplus relative to a deficit (i.e., don’t diet more frequently
than this, but less is fine). Thus, every four months of offseason
could be interspersed with a one-month mini cut. These cuts use
the upper end of the target rate of weight loss (~1%/week), and
some tracking (body weight, calories, and protein) should occur
to assist in achieving this body fat “clean up’ phase.”

Guillaue
Guillaue
December 1, 2019 17:19

Hi Andy,

I ve started 4 weeks ago your diet to lost fat.
My work out routine is 4 days of crossfit by week.
My goal was to lost 0.5kg by week and finally i ve lost 1kg over the 4 weeks.
According to the track measurement i can tell that i ve lost fat, but i would like to know if i should keep my diet another 4 weeks and see where goes or make an adjustment and drop my carbs and fat?

Thank you
Guillaume

Guillaume
Guillaume
December 2, 2019 16:09
Reply to  Andy Morgan

Thank you.

Silvia
Silvia
August 18, 2019 22:47

Hi Andy,
I have been tracking macros for approx 14 weeks & have lost 13 lbs. it has been about 1 month & weight loss has stalled. I am happy with results, but I would like to shred further. I work out daily, but was interested in adjusting my macro % vs calorie. Would reducing carb % do the trick? I am currently doing 30/30/40.
Thanks

Ashley Benson
Ashley Benson
July 23, 2019 10:39

I’ve read the articles (How to Calculate & How to Make changes..) and I’m still wondering where do I go from my current state. I don’t need to lose anymore weight, I’m on target at 5’0, 110lbs. However, I still have the mom-bod midsection that isn’t budging. I’m strong, I lift heavy, eat/track macros, limit cardio, and generally feel amazing. Do I increase my current macros to gain? Keep them the same to maintain? Accept that I thought having kids wouldn’t wreck my body? Ha!

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