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

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Mahendra
Mahendra

Andy,

This article was really informative and your website has been absolutely amazing.

It’s helped me so much and I’ve been making some really good progress on my fat loss journey because of it.

Thank you.

Sincerely,

Mahendra

Kameron
Kameron

Ok so if this has been addressed in 129 comments below, I apologize in advance. This article states: “So the only practical way to proceed with your diet is to adjust things relative to your current intake – a fresh macro calculation is unlikely to work.” Would you kindly provide an example as I’m not sure I completely understand.

I re-read the article several times and also the next article :“How to Manipulate your Macros”, but still am unclear as to why a macro recalc is not recommended esp since fat loss is not linear and as the article states, the The Lighter We Get the Fewer Calories We Burn. Based on that solely, it seems a macro adjustment would be warranted. I guess what I’m asking is what exactly are the “things” that need adjusting.

I ask because in 2.5 months I have lost 3.2% (14 total lbs) and do NOT want to lose anymore weight only bf and suspect I need to make adjustments somewhere.

Thanks for your diligence in attending to alllllll of the questions (most repeated I’m sure) that get tossed your way. If one of your goals in life is to make a difference, I am quite certain you have succeeded, so thank you.

Josh Wolff
Josh Wolff

Mr. Morgan,

I have been trying to do my due diligence before asking this question, but I cannot find a reference in the material provided.

Why do you choose not to train people who do not eat meat?

I am not asking to be critical, I am merely curious if you feel a vegan or vegetarian diet would be a limiting factor and why.

Melinda Royce
Melinda Royce

Oh dear the vegan ‘pain in the arse’ comment, has me rolling in laughter!

ibraden18
ibraden18

Hi Andy. I know you recommend slowing the rate of fat loss as clients get leaner–but are there specific How To’s for this process? That is, if a client is about to cross the threshold into single digit BF% and has been losing 1-1.5 lbs per week at X calories, would you suggest bumping calories to X + 200 or something of the like in order to slow weight loss down a bit?

Thank you sir,
-Ian

Andre
Andre

Hello Andy,

I just read your E-Book ‘The Last Shred’ and was curious why you do not use any ‘ReFeed’ Days on your diets as described in the Eric Helms nutrition book.

Thanks

-Andre

Jon
Jon

Hi Andy,

I would like to get your thoughts on the following idea:

Is it possible to be too low on a calorie-deficit (from lack of eating and not purposefully through dieting) and then embark on a cutting program (training/calorie deficit) where the calculated calorie deficit is higher than the intake the body was used to having before training?

I’m thinking this is may be my situation but I’m not entirely sure since I don’t keep track of calories/macros when I’ve fallen “off the wagon”. However, I feels as if I used to eat much less calories during those break times than when I started training. Mainly due to not making meals a priority. Several times I have started a program, gained weight despite crossing all my T’s and dotting the I’s – then stopped

I’ve wondered if the sudden increase in calories on a new program, even though I’m in a deficit, could be causing that weight gain or no movement at all?

I don’t really see anyone talking about this so wondered if you had a take on the matter. Thanks, Jon

Holden
Holden

Andy,

Quick question for you…so I’m on day 5 of Week 1, and I set up my macros and everything according to your guide. The only thing that I didn’t do was this:

“There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition changes) to have more calories on the days you work out, and less on the days you don’t. Martin took this a step further by experimenting with higher carb/lower fat intake training days, and higher fat/lower carb intake rest days, while combining it with morning fasts.”

So far I’ve been eating the same exact overall amount of calories and macros for each day, so my question is at what point should I make the transition to that^^? Is it important enough that I should even be worrying about it?

robinebc40
robinebc40

I feel very frustrated by the nutritinal indurstry. Well i have been trying for the longest to lose here and there and i finally came to the conclusion that my way of cutting corners was horrible by over exercising and not eating enough. I did interment fasting for almost 2 years everyday until i stopped losing. Its been such a roller coaster of staying away from so many foods and killing my body with No results. Its been 11 years since i lost the major weight. Now im wanting to do macroa because i see so many people having good results. I feel lost!!! Im 5″10 female 32, 164. What do you think im doing wrong.
I want to do iifym and was told to cut and tone i needed to be at 1500 calories. It was a killer yesterday and all week trying to stay that low as i was very hungry..

Matt
Matt

Hi Andy, in your experience have you learned any special insight into issues with mood and general energy levels when cutting? I ask because my mood quickly deteriorates when cutting, with depression and general lack of motivation setting in, and I’m wondering what might be the cause – or rather, if there’s a cause besides the obvious calorie deficit and if there’s something I ought to tweak.

More specific details of my situation: I’m approx 10% bf right now, trying to lose a few more lbs before a long, slow bulk. I took a diet break about three weeks ago. Since the break I’ve been losing approx .75 – 1.0 lb per week. Hunger typically isn’t an issue but I do get cravings, especially at night. My macros are on the lower fat side (~25%) because I tend to hate life even more without carbs; I don’t know if that’s a factor.

So when it comes to dieting and mood, any thoughts on where to adjust to seek improvements? Is it indicative of overtraining? Wrong macro setup? Too severe calorie deficit? Or just the price that must be paid to reach my goals?

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Robert Polanski
Robert Polanski

Hello Andy. I simply love this page.
I have a question for you. I know it is recommended by cutting to do calories +10% / – 30%.
The problem is that when I do -30 it is hard for me to keep diet. But 0% / – 20 % is easier for me. The same with recomposition I feel a bit better when I do +10% / -10% instead of +20% / -20%.
The Question is: can I do it in this way, I mean does it have any negative influence on my results in comparition to +10 / – 30% for cutting and +20 / -20% for recomposition. Besides I’ve noticed that some IF calculator propose also 0 / -20% for cutting.
The most important for me is what do you think about it.

Jenna
Jenna

Hi! I just found your site since starting IF and IIFYM so I’m not sure if these questions are already answered so I do apologize. I started about 2 months ago. I am a mother of 3(had my last child 18 months ago) Because of my busy schedule with kids and work I usually break my fast between 2:30 and 3:30pm and sometimes eat my last meal/snack between 7:30-9:30pm.
I am already at my goal weight so that’s not the issue, just trying to look my best and get rid of the baby flab I have around my mid section and legs. I am just wondering since this isn’t the 16/8 time frame how much is this affecting my results? I do HIIT 3 days a week and lift, somewhat, heavy weights 2 days a week(squats, lunges) I occasionally run/walk with my kids throughout the week and I have a pretty physical job as well, so I am pretty much on the move all day long. I am on a 1406 calorie a day.
Thank you for any help!
Best, Jenna

Eduardo Luiz
Eduardo Luiz

Hey Andy, my off days i can go with less then 50g of carbs of the calories is ok?

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