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

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Melissa Wise
Melissa Wise

Love it! Can’t wait to get to this point. Losing has not been as fast as I want so anxious to get past that and into maintenance.

Norm St. Kandau
Norm St. Kandau

Hi Andy.

As a 63 year old make, my goal is a leaner, toned body for generally good health; I am not seeking to body build or compete. But you I would love to arrive at a 15% body fat build. Currently I am 5’11” and 61kg.

My primary exercise components are: 1) significant swimming – 1500-1800 yards with intervals 3x weekly. I very much enjoy this and want to keep doing this. 2) basic circuit weight training on Cybex equipment, 2-3 x weekly for 50 minutes.

My question: where does the swimming fight into my nutritional numbers? Are swim days training days with high carbs/low fats? Or are these something else.

Thanks.

Norm

Tim
Tim

I trust you so I skipped to the “how to” section. I think there’s a word missing in the first part of this sentence? “I’d suggest making ~200 kcal every couple of weeks and stop when you start getting visually and measurably less lean.”

Meghan
Meghan

Hey Andy,

I am currently am reverse dieting and have been since the end of june. Now I read what you were saying in regards to increasing the calories right away. But when I did so I did gain weight but also lost leaness almost right away with the increase in calories.

I also have been in a deficit according to many people and calculators but I continue to gain weight even while eating in this deficit

Yvette
Yvette

Hi Andy! Thank you so much for this information. Incredibly interesting and looking forward to eating at my maintenance level soon and reading more of your content. I am by no means a competitor in fitness. Just a woman in her 40s looking to finally lose the 20-25 lbs that I have always wanted to lose. Well, I’m almost at my goal weight, and I have been working with a “nutritional coach” who set my macros. However, whenever I inquire about maintenance calories, I never get a solid answer. I have been dieting, losing approximately 1-2 lbs since May. Heading into my 10th week of my caloric deficit/diet. Should I take a break from dieting or wait till I get to my goal weight?
Thank You!

Nayan
Nayan

Hi, Andy, love your content. I was wondering if water retention still occurs during maintenance calories. Kinda similar during a cutting phase.

Tom jones
Tom jones

Hi there, does consuming protein 36-48 hours after weight training still stimulate mps ? Thx!!

James Alexander
James Alexander

Hi Andy! Quick nutrition question that has always confused me. If, close to the end of the day I have hit my calories but my macros are askew as such I am down on my protein. Should I over eat my calories to get in the protein remainder or better I stop at my calories and continue the next day? Also would you answer change if you goal was gaining muscle over losing fat say?

James
James

Thanks for the reply man 😀 have downloaded the pdf. Will have a read. Love your work!!

Larry Shipe
Larry Shipe

Excellent!

I’m about a week in, 2lbs over stage weight. But I’m now worried about stopping the rev and do what you say (because even though I added 500kcals to my ending macros 1595, I still feel like crap), this is the first time I’ve ever been this lean post contest. I usually do the “rookie” binge lol.

So what should I do Andy? I’m currently at 2005 kcals, should I increase 200 more? This would at least put me at your calculated numbers for my current macros?

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