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

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Jim
Jim

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

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

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

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

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

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

Thank you.

Silvia
Silvia

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

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!

Alexandra
Alexandra

Hi there! I just started counting my macros over the last week. I feel strong and my workouts are going well (mix of cardio and strength every day). However, I feel like I’m actually gaining weight around my midsection & not feeling as flat as before. Is this water weight? It’s making me nervous! Not sure if I should adjust my macros somehow?

Alexandra Iacovelli
Alexandra Iacovelli

Thank you! If after that time, I assess it’s fat storage, I’ll plan to cut down my calories. Should I decrease my fat macros at that point too?

Thanks again! You’re so helpful!

Nicole
Nicole

Hi Andy!

I am going on a beach holiday in the next 6 weeks time. How would you recommend tweaking macros and nutrition for these remaining six weeks of training? I would love to feel as lean as possible. Does one lower carbs when looking to lean out? Would be so grateful for your advice!

Nicole
Nicole

Hi Andy

Your response has been SO helpful, thank you so much! I will continue to be consistent with my training and diet as it is. Really appreciate your help!

Alexa
Alexa

Hi Andy,
I just started counting macros last week but think that I may have made a mistake already as I cut my caloric intake by 1,000. I lost 7 lbs during the week, is there something that I can do to make sure that I don’t lose weight too quickly and avoid gaining it all back quickly?
Thank you!

drew fairman
drew fairman

Hello!
My goal is to improve my CrossFit performance. I have my starting macros set at around the zone diet ratio (40% carbs, 30% fat, 30% protein.) How do I know which macro to adjust based on what I see in my performance? Is there a chart somewhere? Is it as simple as:
If i need more strength, increase protein?
if i need more endurance, increase carbs?
if i need more skill, increase fat?

WeiXian Teh
WeiXian Teh

I think I hit a plateau on my shredded plan. I have been doing 15 min Medium intensity Tabata every morning, upper lower workout split (4 days a week) with strength low reps training, 4 session of 20min Low-intensity steady state cardio after workout. Been including refeed day once a week by eating maintenance calories with increasing carbs intake only. Now I’m starting to feel very weak is like when I walk then I felt very tired. So what do you think I should do? Lastly is it possible I remain my weight but I manage to get to 8 percent body fats due to refeed? Or the right way to track is I still have to lose that amount of weight?

Regards,
XIAN

Mike
Mike

I’ve been trying to get out of purgatory for a while. I’m 5’8, small frame, naturally slow metabolism, 140 lbs, bf between 15% and 20%. Trying to get close to 10% so I can start a clean bulk. I’ve been tracking my calories, lifting heavy several times a week, little to no cardio, and gradually adjusting my calories downward. I’ve lost about 30 lbs over the past year. I’ve stopped losing weight at 1500 calories and I don’t want to dip much lower than that. Diet breaks haven’t helped me too much in this regard. I’ve found recently that doing long periods of very light cardio (active recovery heart zone on bike or elliptical) helps me to drop some weight without interfering with lifting sessions. My thought was to use this to break through plateau. Any thoughts or other advice? Thanks!

Brian
Brian

Hi Andy, semi off topic. I’ve noticed if I just eat when I’m hungry (not tracking macros) I can stay in a relatively low calorie deficit with minimal effort. However, once I try to stick to a macro goal, my adherence goes out the window, I just can’t do it, I start getting cravings I wouldn’t have otherwise. Any advice or even some literature you can point me to which will help me get some strategy in this area? Thank you sir!

Alex
Alex

Is there a chance that the sudden weight drop the first week of dieting won’t happen at all? Almost all my lifts are increasing, and my measurements are going down. But my weight loss has been linear and steady from the first week already (though slightly decreasing as weeks progress) and I’m curious about why this has happened. Should I include this week at my 4-week fat loss assessment? Thanks in advance.

Alex
Alex

Thank you Andy, for your answer and the great content you provide!

Caitlin
Caitlin

Hey Andy,
When you say decrease your fat/carbs by 50/50 while keeping protein the same… do you mean 50/50 by calories or by grams? Since fat and carbs have different caloric values, that would affect how you’re reducing both.
Thanks!
Caitlin

Caitlin
Caitlin

Awesome, thanks Andy!!

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Naomi
Naomi

Hey Andy,

I have scoured the site (all very interesting) but can’t find the answer to my question. With regard to training days/rest days – if I’m training 6 days a week (mostly CrossFit/Olympic Lifting) obviously that is a lot of high carb days – will this still be effective for cutting or should I alternate high and low carb days? I’m already a fairly lean female with approx 20% body fat.

Thanks!

Naomi

Naomi
Naomi

Ok great, thank you!

Kevin McWhirk
Kevin McWhirk

Andy- I am a larger athlete who does a lot of body building, metabolic conditioning and strongman type of workouts. I am on a great exercise plan. My problem is my nutrition. I am 6’3″ and 345#. I want to really lean out and preserve as much muscle as possible. What is the best approach for me? High Protein and Fat/ Low Carb off days and High Protein/ Carbs Low fat training days? What should my macros be for each type of day? I am a male and 42 years old. Please help!

Kevin

Josh
Josh

Hey Andy,

So I recently stalled on my weight loss for two weeks and decided to do a diet break as I hadn’t done one in 12 weeks and was starting to become hungry and tired all of the time. The diet break worked in that I’ve gone back to my macros prior to the diet break and I feel great and not mentally or physically drained anymore BUT my weight loss is still completely halted. All in all I’ve stalled out for about a month now and I’m wondering if its time to make a cut or if I should just stick it out for two more weeks or so? My old myotape broke (shit quality) so Ive not had one for over two weeks as the new one is on backorder and ships out tomorrow but when I was taking measurements there wasn’t any noticeable difference for two weeks.

Thanks for your response Andy,

Josh

Leigh
Leigh

Hi Andy

What’s your thoughts on water fasting for 7 / 14 & 28 days?

John
John

Would you consider Kidney beans or any type of beans a good carb sorce for Macros ?

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