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

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Omar
Omar
February 26, 2021 06:58

Hi Andy. When it’s time to make an adjustment, would there be any benefit to making the necessary carb and fat reductions ONLY from your Rest Days? At some point, that will become impossible but again – would you recommend it say for the first couple of adjustments? So that one is still eating a larger amount of carbs on their Training Days?

Peter Rota
Peter Rota
February 15, 2021 02:27

Hi Andy,

I have a question related to the last shred PDF. For the “Weight & Measurement Checklist – Section 1” where it mentions “Did the scale weight suddenly stop changing?” Does this mean if the scale weight is going up or down, or both?

Thanks,

Peter

Peter Rota
Peter Rota
February 15, 2021 21:17
Reply to  Andy Morgan

Great, thanks Andy.

Paul
Paul
February 9, 2021 06:01

Andy,

Thank you for all of this incredible information. I’ve spent time reading The Last Shred and most of your articles, but had 2 questions:

1) Some of the calorie targets for the case studies in The Last Shred had different numbers than what your calculator created. Is that just you leaning on experience and expertise? Or was there something I was missing in how you set that up?
2) More importantly, I’m a short dude (just 5’4″) and wondering if there was anything I should consider for my journey since calories are going to get pretty low as a result of being so vertically challenged. Does adding cardio become an option? Or anything else you’d consider when adjusting macros?

Thanks
Paul

Paul
Paul
February 10, 2021 03:58
Reply to  Andy Morgan

Thanks for the quick reply! And please stop me if I ask too many questions. I’m fascinated by your knowledge and practical approach.

A couple more:
1) since calories are at a premium due to my (lack of) height, would you recommend more frequent diet breaks to help adherence? Or unneeded?
2) extended breaks of 8-12 weeks (or more) worth it? Or just overkill (not just for me but in general)?
3) last question (promise): would love your thoughts on the concept of G-Flux and if you’ve ever applied it (client or yourself)?

Thanks for everything!
Paul

Paul
Paul
February 10, 2021 11:24
Reply to  Andy Morgan

Appreciate it, Andy.

In terms of G-Flux: the concept that physique changes can occur by driving more energy to the system through increased calorie consumption (based mostly on increasing micronutrient/phytonutrient intake) while simultaneously increasing physical activity to match that energy input and thus offset any potential energy surplus. The idea being more nutrients leads to better partitioning, I believe?

Unsustainable for the vast majority. I was just wondering if you’ve ever written about it or had any case studies, thoughts, etc about the idea. I think John Berardi’s idea of G-Flux is the most referenced/interpreted.

Paul
Paul
February 11, 2021 06:35
Reply to  Andy Morgan

Was my thinking, too. But wanted to get your thoughts on it. I appreciate you taking the time.

Hope you’re crushing it today, my man. Cheers.

Ahmad
Ahmad
February 8, 2021 20:12

Hi Andy! Amazing article 👌🏼 I just have one question. I have been dieting for 2 weeks now and tracking my weekly average. I lost 0,8 kg but my goal is 0,5 kg a week. So I decided to up my calories by 300 for week 3. First day of week 3 I decided to have a cheat day and the scale went up by 0,7 kg the next day. I therefore eat 300 kcals less for the next 6 days of the week just like I did in week 2. My concern is what do I do if I don’t hit my weekly average because of this one cheat day?

Ahmad
Ahmad
February 9, 2021 10:02
Reply to  Andy Morgan

Got it thanks! I will adjust every month. I have a second question. You say that if the monthly average was on target then we shouldn’t make any adjustments. But if I hit my goal that month (2 kg) do I not need to cut my calories back by about 30-40 kcals to keep on making the same progress each month? Or am I just overthinking this? Also what do I do if I had 1-2 cheat days? Do I just continue as I did or reduce for the rest of the week to make up for those days? I have been eating 2600 kcals for my first 2 weeks but my first 2 days of week 3 were about 5000 kcals. Hope you can help clear this up since this has held me back a lot from weight loss 🙏🏼

Jodi Joyce
Jodi Joyce
January 17, 2021 13:10

Hey there!!! Awesome awesome article! Long story short I use to be over weight 6 years ago. I worked hard and dropped weight and got into weight lifting body builder style. I had been building for 1.5 years and decided to cut back fat. I’m around 24%body fat and am pretty muscular. As I have been in a deficit between 300-500calories a day I plan to keep monitoring it for a few weeks. My next step is to bulk but my maintence calories will be different than before since I’m smaller now. Obviously, monitoring monthly trends will show real time results but what’s a good way or rule of thumb to figure out my new maintence calories before building again. Thanks so much!!

Jodi Joyce
Jodi Joyce
January 18, 2021 11:37
Reply to  Andy Morgan

Thanks! I just needed to keep looking.

Jared
Jared
January 10, 2021 04:25

Hi Andy,

Based on starting weight, I had a protein target of 224 grams and I have only adjusted my fat and carbohydrate intake down a very small amount in the 30 some odd weeks since starting while seeing consistently great results. I am curious about needing to scale back protein intake based on new/current weight and introduce more carbohydrates back into the diet while retaining the appropriate caloric deficit. What are your thoughts?

In any case, I am very thankful for your blog and the 60+ pound weight loss it has helped me to achieve – so thank you very much for sharing so much of your knowledge and insight!

Best,
Jared S

Z M
Z M
December 23, 2020 00:40

Hi Andy,

Given that my body fat % is 7%, well above essential +-4/5%, do you think it would be okay to keep fat consumption low and end up with a minimal fat and major split with protein and carbs? Say I end up eating 50% carbs, 40% protein and 10% fat.
The intention is to limit fat gain as I bulk.

Jamal
Jamal
November 18, 2020 22:32

Hi Andy,
I’ve been cutting for 8 weeks now and have dropped 4.5lbs but have not seen drastic changes in my body in terms of chest/ gut fat. I’ve so far adjusted my calories once 4 weeks ago by dropping calories by 100.
My question is:
I am seeing weight go down gradually which I’m happy about BUT my body composition is being very slow in it’s changes. Do I reduce my calories again or keep it the same until my weight does not change?

thanks

Peter Rota
Peter Rota
November 14, 2020 23:19

Hi Andy,

So I have been tracking my macros wrong. By that, apparently I have been consuming 145 grams of protein a day, but I thought I was getting 155. I’m a month and a week into my cut now and the measurements and the weight loss is good and on track so far given the last shred info. Should I add back in the protein, or keep as is? Note: my starting weight was 155.

Best,

Peter

Peter Rota
Peter Rota
November 15, 2020 21:17
Reply to  Andy Morgan

Hi Andy, great thanks. I’ll work it into my meal prep for next week.

Matt Dekloro
Matt Dekloro
October 23, 2020 16:02

Hi,

I do IF from 12-20 o’clock and eat in the evening around 1930 always rice dry 150-170g with 1 to 2 eggs that I aim my Kcal and reach my macro goal.On the internet you can read about the large amount of carbs that makes you fat in the evening. Can I continue without fear that I will put on more fat if I eat more carbs in the evening and what about mixing carbs and fats to slow down the increase in blood sugar levels? Can I eat pure rice without mixing anything in ? Thanks

Peter Rota
Peter Rota
October 5, 2020 02:39

Hi Andy,

When cutting, you say aim to lose 0.5-0.75 of your total body weight each week. After 4 weeks should you then adjust your calories if you weigh less now to keep losing weight, or is it best to refer to the Diet-Macro-Adjustments-Decision-Tree and figure it out from there?

Peter

Peter Rota
Peter Rota
October 5, 2020 19:14
Reply to  Andy Morgan

Got it, Andy thanks for your reply.

Renato
Renato
September 29, 2020 22:56

Hey Andy, in the Daily calorie adjustment formula, the 500 is used for lb and 1100 is used for kg or should I use 500 for kg too?

Renato
Renato
September 29, 2020 23:15
Reply to  Renato

I’m almost sure I saw this (lb=500, kg=1100) in another article but I can’t find it and there’s no mention of it in here.

Felipe
Felipe
August 29, 2020 23:27

Hi Andy,

I want to reinforce how amazing your work is! I do, however, have one major doubt on how to approach this new stage of dieting.

Up until now, I have found success in losing 1% of bodyweight per week as an average, some weeks were better than others, but the trend was always there.

But now, as I am in the last week, I have actually gained weight.

Week 1: 67.46 kg – start of new adjustment 0.7kg per week ~ 1% BW
Week 2: 66.31 kg
Week 3: 65.74 kg
Week 4: 65.2 kg
Week 5: 65.31 kg

It was clearly working until this week. As a whole, I am entering now in Week 12, so maybe it is time for a diet break? Is it just water retention? New adjustment? Been consistent with food.

Thanks!

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.

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