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

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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.

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!

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