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

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Nico
Nico

Hi Andy,

Thanks for the great content and for making it free. I’m wondering if I’ve been overtraining while running a cut. I switched over from a very high (too high) volume program to the intermediate bodybuilding program to try and best match the volume from my previous program since I’m cutting. I’ve been considering moving to the novice bodybuilding program and increasing my calories to maintenance, but I’m not sure if i should I just change my diet, the program, or both. I’ve only been lifting for a year and I feel like I should be able to make gains with the novice program, but I’m also worried about dropping too much volume and losing muscle. Any thoughts?

Nico
Nico

Thank you very much, Andy. Very helpful. Really appreciate you taking the time to answer and thank you again for putting out such amazing content for free.

Andrea Diaz
Andrea Diaz

Thank you for your always great content Andy! I’ve learned a lot from you and I’ve applied it and learned what works for me and I feel stronger everyday!

Martin
Martin

When novice progression stalls in a calorie deficit, should I move to intermediate Progression pattern or try to maintain load and volume till end of cut?
Thanks, Andy for great work.

Martin
Martin

Thanks Andy,
How can i find out in the cut whether i should Hold the load or move to intermediate Progression?

And after the cut when im out of the deficit, isnt there still potential to Stay in novice progression and Continue make progress becuse the stall was caused by the deficit?
So may it Look like:
1. Cut: Novice progression stalls
-> move to intermediate progress
2. Cut ends, calories go up:
-> progress continues with Novice
Progression.

Is that right ?

Marco
Marco

Hi Andy, great article again. I got both Pyramid books and it really helped. I’m currently doing a mini cut, roughly 1% body weight loss in one week. I’m three weeks in, workout’s are good I’m recovering a little bit slower, strength is still here. I was planning to do a de-load at the end of my mini cut (week 4 or 5). In the de-load week should I eat at maintenance to fully recover or is it ok to still continue eating calories as in the mini cut and de-load and burn some additional body fat?

Anna
Anna

Andy,
I just found you and I am enjoying your content. Great stuff. I’m an intermediate Crossfit gal and realized I have been under eating ( hardly surprising). I’m looking to recomp. I’m at the cusp of your recommendation for going either for adding macros or cutting. What are your thoughts? Add until I get to my caloric base line? How do I keep putting on muscle during the process? Thanks for all the great info! Keep it up.

Wong Kian Seong
Wong Kian Seong

Dear Andy,
Thank you for fantastic article.
Wonder what is the realistic progress in older trainee? I am 50 this year. Is cutting and bulking still relevant to us?

Thank you

Katie
Katie

Hello-

How lean should you go before going into a surplus as a female? I’ve been lifting for two years and have gained a little muscle. I’ve been cutting and am starting to see some definition (I estimate I’m at 20% body fat). My arms and legs are fairly lean, but my stomach is still a problem area. Should I continue cutting until my stomach is more defined? Thanks!

Amanda
Amanda

Hello! I’m newly postpartum and two years into lifting. Though I’ve been tracking progress/progressive overload very recently and have been losing weight but measurements are staying the same in arm and legs (belly is going down). I’m at 21% body fat roughly. I’d love to gain muscle and currently able to make volume progressions. Should I continue to cut until I can’t maintain strength then go up in calories?

Thanks!

Tudor
Tudor

Andy, thank you for the detailed article. You mentioned cutting down from 20% to around 5%. What’s your view on diet breaks in the context of a cut like this? I’m assuming a cut from 20% to below 9% would take quite a bit, probably 18 – 20 weeks or more. Would you consider inserting a diet break, or would you rather have the client keep cutting until they reach their goal?

Tudor Pangal
Tudor Pangal

Thank you!

Val
Val

No-nonsense, straight to the point solid advice, thank you Andy

Ben Dilloway
Ben Dilloway

Great article as ever Andy, thanks. I am currently on a cut, whilst following intermediate progression. I have noticed that I am unable to progress, after just 3 weeks cutting – in some cases I seem to be losing strength. I thought that it would be best to reduce a set for each lift, to ensure I am recovering fully. Would it infact be best to add an additional set, to at meet the volume target for the session? My calorie deficit is not too drastic and there are no other issues.

Ben Dilloway
Ben Dilloway

Thanks for your in depth response Andy and apologies for my delay in acknowledgment. I have been running the intermediate PL program on a bulk for 6 months and seen great results.

I wanted to start a new week of training to check that it wasnt just a poor week of training. Unfortunately it seems as though I am losing some of the gains, mainly on bench.

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