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

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Andrew
Andrew

Andy,

For the fruit and vegetable servings, should those be counted into my target calorie count for the day? Or would they be on top of my calories for the day and just go uncounted?

Stefan
Stefan

Hi Andy,

First want to congrulate you on your amazing site, i have been looking for ways(cheats to an extent), in my pursuit for fitness/nutrition and think this website is both informative and brilliant.

I currently do the 5:2 diet, and i feel it works for me. I do however, love the idea of more analytical control/trend spotting.

Question that i have, should i be aiming for higher numbers of macro’s on non fast days to offset the deficit.

Do you feel the diet makes it harder to achieve long term goals, please let me know your thoughts.

toby erikson
toby erikson

Hi Andy.

2 questions for this section (i am on a cut, novice trainee):

1. I’m not taking multi-vitamins, because i am trying to get all i need from real food. But the more i read, the more it seems like a good idea (to cover my bases). If i do take a multi, does this count to calories/macros? if so, how do you go about calculating it?

2. I am trying my best to pee clear by lunch, and pee clear 5 times a day. But with my job, sometimes i have meetings, or business trips that make this almost impossible. When i am unable to do this, is the price i am paying enough for me to consider carrying a bottle with me everywhere i go?

Thanks in advance
ciao

toby erikson
toby erikson

Hi Andy.

So i should do it when i can, but not to stress when i cant?

or

I should avoid doing it at all if i cant do it consistently?

toby erikson
toby erikson

Okay, thats clear.

At the risk of sounding repetitive, thanks for your advice.

ciao

zafer
zafer

Hi Andy, I have 26% fat and my weight is 75 kg . i am very lean looking with fat accumulated in belly. I have very small muscles. Should i focus on loosing fat first or gaining muscles first as both are imp requrements for my body. Can I do like bulk for 3 months than cut for 1 month or something ?

Nathan
Nathan

Andy, I’ve generally met my carb requirements with starchy carbs (potato, rice, wheat), but what would be the micronutrient impact of substituting bananas and other fruit for all of those? Would there be other positive or negative impacts? Part of the motivation is that starchy carbs make me very gassy…. 🙁 but I don’t want to end up nutrient deficient. Thanks!

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benday01
benday01

Echoing Thiru’s comment: Andy, this might be my favorite online nutrition and training coaching I’ve found thus far. Your articles are succint, effective, easy to read, and your use of the nutritional hierarchy has cleared away 100% of the bullshit I’ve been spinning my wheels with for so long. Thank you for developing this. I’m really enjoying it.

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Adam
Adam

I can’t help but think that juicing would be the perfect way to get loads of foodsourced micronutrients while still not over doing the carbs. Ever looked into this?

Mike
Mike

macros for body recomp? im super skinny fat and dont wanna slow bulk, just tighten up.

Chiranjeev Sharma
Chiranjeev Sharma

Hey Andy! i did carb back-loading year and half ago and completely eliminated fruits and dairy from my diet. i heard or read somewhere during cbl that fructose and dairy is bad and makes you fat. And result of avoiding fruits and dairy is that i have got calcium deficiency, cant get uninterrupted sleep, have to wake up couple of times during night, getting bald and my hair have become so thin from top. i always take multivitamin with food but it doesn’t seem to be working. I have introduced fruits and dairy again in my diet. cottage cheese and berries for dinner is a staple and have started taking magnesium tablets for sleep. Sleep has become better but not perfect. Cant find any solution for hair regrowth so far. i eat bananas, apples,grapes and oranges couple of times/ week. Hope you could help me with my micro nutrient deficiency

Chiranjeev Sharma
Chiranjeev Sharma

True! i just improved my diet and giving some time to myself to see some hair regrowth before i go see a doctor. Thanks for the quick reply Andy, You’re one of those people who actually help others and don’t run after money. #MAD RESPECT

John
John

Andy,

Due to update you on Sunday for our first four weeks working together. I have some concerns regarding fibre – I’m eating two pieces of fruit a day along with (and this isn’t a joke) 3-400g brocolli, quarter of an iceberg lettuce, a considerable chunk of cucumber, a pepper – sometimes 2, I throw in spinach and cabbage on occasion as well (this is all PER meal!). I’m finding I’m quite badly ‘backed up’ and struggle with loo breaks. I’ve thrown in a fiber supplement from Holland & Barret which seems to be helping. But for the love of GOD…how much fiber must I need?!

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