|Flexible Dieting FAQ|
|Calculating Macros · Adjusting Macros · Cut or Bulk · Macros vs Calories · Food Quality · Diet Break|
|Protein Quality · Protein Per Meal · Can I Get Fat From Protein|
|Carb Cycling · Refeed · Fiber · Net Carbs|
|Minimum Fats · Fish Oil|
|Intermittent Fasting · Protein Timing · Carbs at Night|
|Creatine · BCAAs · Protein Powder|
|Books · Websites · Experts|
|Cardio Basics · Resistance Training Basics · Cardio or Resistance Training|
|Weighing Food · Hydration · Fat Burners · Fasted Training · Swapping Macros · Artificial Sweeteners · Measuring Body Fat · Pregnancy · Nursing|
When should I adjust my macros?
When progress stalls, there is rarely a need to make adjustments if what you’re doing is working.
If progress stalls and you need to adjust your macros, an easy recommendation is to decrease by ~100 Calories from carbs & fats when dieting (e.g. 20C & 2F) or increase by the same amount when bulking.
When progress stalls for ~4 weeks, you will need to make adjustments. However, if dieting for an extended period of time (greater than 8 weeks), first you should take a diet break and look for compliance issues that you may not even be aware of.
You can adjust activity or adjust calories. Remember that women may have water retention due to their cycle masking weight loss.
A progress stall is not moving towards your goal of weight loss or gain for approximately 4 weeks. There are multiple ways to gauge progress, and if you are seeing progress in one of the ways listed below, progress most likely has not stalled.
- Weight: You should Weigh yourself everyday, first thing in the morning after going to the bathroom, before eating or drinking anything, & completely naked. Take a weekly average and compare that to the previous week.
- Body measurements (taken bi-weekly). This can also be judged by how clothing fits
- Pictures (taken monthly) to gage your progress
For macro adjustments while dieting
For macro adjustments while gaining
Increase your calorie intake by 5-10% (remember, slower gain is better) primarily in carbohydrates & fats.
- When and How to Adjust Your Diet by Andy Morgan
- How to Track Your Diet and Training Progress Like a Pro by Andy Morgan