How Do I Find Maintenance Calorie Intake After Dieting?

Andy MorganDiet Theory25 Comments

Finding Maintenance - Epic Meal Time

While you can’t go crazy like the Epic Meal Time gents above, you can certainly eat a lot more and maintain most, if not all of your leanness, after dieting.

But people screw this up. They either diet blindly without ever thinking how they were going to maintain it, diet too hard for too long and then can’t maintain it, or they mess up a calculation trying to maintain it.

When people ask the above question then, what they really mean is, “How do I find the maximum I can eat each day after dieting while still looking shredded?”

The following is my guide to doing this using observation and incremental adjustments rather than calculations. We’ll cover: 1. when you should consider maintenance rather then attempting a slow-bulk, 2. why you can eat more after dieting, 3. the practicalities of finding maintenance, 4. what affects the maximum level of leanness you can reasonably maintain.

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Andy MorganHow Do I Find Maintenance Calorie Intake After Dieting?

The Myth of the ‘Best’ Macro Ratio

Andy MorganDiet Theory15 Comments

The Myth of the Best Macro Ratio

There is an idea out there that ‘golden’ macronutrient ratios exist that can transform a person’s physique. The idea was born in bodybuilding forums by people looking at someone else’s body transformation, asking their macro intake, then reverse engineering it to come up with a macro ratio that is assumed to be somehow special.

I’m not a fan of this idea. It’s logically flawed and here’s why:

Metabolism is adaptive. Calorie needs increase over time (when bulking) and decrease over time (when cutting). Protein needs to be set (mainly) according to lean body mass, and fat also (to an extent), so carbohydrate increases and decreases will be used as the main energy balance manipulator. Ratios are therefore a function of the stage of dieting, not something to target.

Let’s explain this with one quick and very simplified example.

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Andy MorganThe Myth of the ‘Best’ Macro Ratio

Summer 2014 Client Result Selection

Andy MorganClient Stories & Results15 Comments

Rippedbody.jp Summer Results Selection

I’m trying to figure out a compromise where I can still share photos & testimonials, but save you the hassle of the results page load times (and me the headache of editing that huge lot of html). I think we’re nearly there, but in the mean time, here are a three recent client results that I thought might be of interest. Hope you find them motivational, and thanks to Adrian, Tom and Marc for agreeing to share.

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Andy MorganSummer 2014 Client Result Selection

On Cardio for the Physique-Focused Trainee

Andy MorganCardio62 Comments

Rowing Cardio Fat Loss

Cardio is a poor time investment, it’s not necessary for most men to get shredded, it can steal recovery capacity, serve as a distraction, and the level of fitness most people will be happy with for their weekend warrior activities can be achieved by simply getting leaner and stronger.

If physique change is your priority then strength training and diet should be your primary focus. Cardio has its place, but shouldn’t be thrown in randomly and is best used sparingly.

I’ve done my best to bring together all notes on cardio that were previously scattered around the site into one comprehensive guide, and I’ve updated things drawing on the knowledge of some of the smartest minds in the industry in doing so. Time is a gift you will never get back, so use it wisely.

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Andy MorganOn Cardio for the Physique-Focused Trainee

Which Routine Is For Me?

Andy MorganTraining Principles27 Comments

Lifting ChalkImage EliteFTS

This article ties together the threads that link the training program suggestions on this site. It shows you the big picture: what routine is going to be most suitable for yourself and when, what to expect, and suggestions on when it’s suitable to modify things to chase progress. We start off by filling in the broad strokes that will apply to most, then we discuss some caveats. Take what is relevant to you now and ignore the rest, bookmark it then come back later.

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Andy MorganWhich Routine Is For Me?

What To Do When You’re Done With Your Beginner Strength Training Program

Andy MorganTraining Principles, Training Programs42 Comments

Stress-Recovery-and-Work-Capacity-Sink-Analogy

If you have exhausted the gains from your beginner program and are looking for what to do to push your physique to the next level then this guest article by Greg Nuckols, one of the top drug-free powerlifters in the world, could be for you.

Friendly, smart, and humble we got along well when I first met him at a conference in May, and I became a fan of his blog, Strength and Science. When I asked him to write this I didn’t realise quite how special his gift of making difficult concepts appear simple was. It is our sincere hope that this article will help to teach you to be independent with your strength training programming for the intermediate phase.

Enter Greg Nuckols… Read More

Andy MorganWhat To Do When You’re Done With Your Beginner Strength Training Program

How To Count Macros – A More Flexible Approach

Andy MorganDiet Fundamentals72 Comments

Rabbit CarrotYou have a pet rabbit. You have been feeding him 3 carrots a day but he has gotten so fat his stomach drags on the sidewalk. You are starting to worry about his health. What adjustment to his diet do you make to slim the fella down?  – Image: The Jester’s Corner

I liked maths at school – there was a single, neat answer with little room for interpretation, which meant I could ace tests with little effort compared to hacking through Shakespeare, pretending to understand.

It doesn’t give me any pleasure to tell you that calculations aren’t the key to solving the diet puzzle. Many people first encounter this when the math of their energy calculations doesn’t work out, and they realise that consistency, tracking and relative adjustments is key. This is an important step, because once we let go of the idea of perfection as a requirement for success, it’s less of a mental leap to accept that purposeful inaccuracies with counting our food can be fine also.

The purpose of this guide is to offer an easier and more sustainable method to counting your macros than entering every single food and drink you eat, every day, into a nutritional calculator. The trade-off to this is a little more thought up front. Essentially I’m going to explain here why your instinct to feed your rabbit just two carrots a day is correct, and how we can apply this principle to ourselves.

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Andy MorganHow To Count Macros – A More Flexible Approach

Coaching Lessons #4 – Tracking Trumps Calculations

Andy MorganCoaching Lessons29 Comments

Diet Tracking vs Calculations

If you are anything like me, after your initial calculations to get your calorie/macro requirements you ran a bit of math to try to predict rates of fat-loss rates and started getting a little excited.

Unfortunately the math doesn’t ever work out as neatly as planned, which can be disappointing, frustrating, and lead you to second guess yourself. If you’ve ever dieted then you know this. But as human nature is to seek neat answers to complex things we don’t want to hear it – the result is that calculations get prioritised, while proper tracking with relative adjustments is left largely ignored, people either start program hopping, quit, or go into an activity increase/ supplement buying spiral… yes I’ve been there too.

All too often if the right assessment framework used, then there would have been a lot of heartache avoided. In nearly all cases it’s just a small change that’s required to re-ignite progress.

Guiding on how and when to make changes isn’t simple (discussed at the end of the post) but I can illustrate concepts/principles by showing client examples to help you make your own decisions on when they may be appropriate.

In this quick post I’ll take you through my analysis and decision-making progress when client, Omar, had a concern about possible muscle-mass losses after making some calculations, and explain why I was confident we could make a downward adjustment to energy intake in order to keep progressing with his fat loss goal. This case-study illustrates the tracking > calculations concept brilliantly.

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Andy MorganCoaching Lessons #4 – Tracking Trumps Calculations

‘The Big 3′ Routine – Revised

Andy MorganNews

Deadlift RippedBody.jp
Yes, the deadlift works the biceps.

The core of building a strong body is the Squat, Deadlift, Bench and their variants. Anyone that tells you otherwise is simply ill-informed. As a look at weight category competition powerlifters will show you, these three alone are enough to get you big, strong and ripped.

One of the most popular posts on the site, I’ve completely re-written it with clearer details on progression rules and examples, as well as a new FAQ.

Read the Updated Article

Andy Morgan‘The Big 3′ Routine – Revised

3rd Podcast Interview – Part 2

Andy MorganPodcasts7 Comments

Podcast Interview 3-2

Continuing from last episode, we cover another mock client, the idea of body dissatisfaction despite making significant improvements in physique, and delve more into the personal trainer career as a whole.

Mobile user? Click to listen in on SoundcloudAlso available on Dropbox Download.

PART 1 HERE.
Questions welcomed in the comments.

Andy Morgan3rd Podcast Interview – Part 2