Adam Answers #2 – Adjusting Calories, Lean To Shredded & Metabolic Adaptation

By Aadam | February 5, 2016

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Hey folks,

I know, I know. I said I’d be posting these Adam Answers blog posts more frequently and that was my goal, I swear. I’d intended to have a segment out every month, answering a bunch of your questions.

But, alas! I, just like any man, fell victim to the callous whore that is procrastination. And instead of picking a few question and answering them – I kept opening up my email inbox; clicking in and out of all the emails I’d received with your questions in; copying and pasting said questions into my Evernote and then organising them with tags [‘cos what If I lost them?].

And just as I’d manage to persuade the tiny Adam that resides inside my head to sit down and write this out, he’d be like: ‘Bro, it’s awesome that you wanna get work done. I admire that about you, I really do. But, for real, Drake just dropped two new tracks – how about we listen to them first AND THEN we’ll get some work done?’

And then IRL Adam [me, in the real world] was like – ‘For real? Drizzy got new music out? Ok, ok. But, just one song and we’re doing work’ 

And then me [in the real world], and the tiny Adam that resides in my psyche sealed the pact with a metaphysical brofist.

To cut a [very] long story short: I went from Drizzy; to watching Philosophy lectures; to binge watching fan theories on Batman Versus Superman.

So yeah. Sorry.

But, the articles finally here and you guys are also here. So, let’s get into Adam Answers numero dos.

Q1/

I’d like to know how you go about deciding when to lower macros in a cut when you have plateaued and you have tried the phase diet and it’s not worked? At what point do you just accept your body has a sticking point of X weight? Like do you accept that your body is defying science and that calories in vs out doesn’t apply to you?

A/

OK – let’s address the metaphorical fat loss elephant in the room first: have you actually plateaued?
A lot of the time when people think they’ve plateaued they haven’t. Not dropping weight for two days is completely different to not dropping weight for a month. One is a plateau, the other is, well…..you just freaking out.
So, a few things to consider before you decide to make actual adjustments to food intake:

  1. Have you been properly weighing yourself?

Weigh yourself daily in the morning, after using the bathroom and before eating breakfast. This will give you the most accurate weight. Once you have this data, find the average:

Like so:

You weigh yourself for seven days.

Mon – 176.1lbs

Tues – 174.6lbs
Wed – 174.3lbs
Thurs – 174.3lbs
Fri – 174.1lbs
Sat – 172.5lbs
Sunday – 175.5lbs

The average weigh-in for the week is 174.4lbs [add up the seven days worth of weigh-ins and divide by 7 to get the average]

If your average weight doesn’t change over a 2-3 week time frame*, it could, potentially, be time to adjust calories. However, before you do that, see the points below.

*Ladies – due to, erm, ya know, TTOM fuckeries; your weight can fluctuate way more than us dudes – thus, I recommend you compare the weigh-ins month to month.

1b. Measurements?
Weigh-ins are only one piece of the puzzle and aren’t always an accurate reflection of weight loss due to fluctuations caused by a host of factors.
A better way to determine if you really have plateaued is to compare your weigh-ins against your body measurements.
See the last question in this post for a more in-depth look at this.

  1. Are you tracking calorie/macro intake accurately?  

It’s easy to ignore the 50 calories here, and the 30 calories there – I mean, how much of an impact could they really have, right? But, these seemingly innocuous amounts can add up to quite a bit without you realising if you aren’t careful.

Get really tight with tracking food intake for a week and see how accurate you really were.

If you’ve done the above and implemented The PHASE Diet then it’s time to make adjustments to calorie and macro intake.

Reduce calorie intake by 5-10% from where you are now.

So, if you’re currently consuming 1600 calories, that means a reduction of 100-160 calories.

The reduction should come from either carbs or fats, leaving protein as is.

~

Q2/

Wondering if I started my cut at 2245 cals (Feb. 2015) going down to 1540 cals (now), is 2245 cals my metabolic threshold (lost 50 lbs)? Is anything above that considered a surplus?
So anything above 2245 cals is considered my “muscle building” calories?
 

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