Recent Answers

You asked and we answered! All of the questions you submit here will by answered by Amber or one of the Team Biceps After Babies Coaches and posted below. 

Starting My Reverse

Uncategorized Mar 09, 2021

Question: I am currently in week 4 of my cut using the numbers from the worksheet! I am set at 1360 cals, 128 g protein, 48 fat, 104 carbs. I have tracked everything since the beginning but almost always have trouble getting to my protein goal while hitting my calorie goal (+/- 30ish grams) and inevitably go over my cals by about 50-100 each day. BUT I have noticed measurements going down and scale numbers going down little by little. Am I still on track to begin my reverse 4/4 even if I'm going over cals/ under protein at this calculation? Since I seem to be making some progress, can the calculation just be a guard rail as opposed to a strict number and then use what I've ACTUALLY been eating for beginning my reverse?

I'm not even sure my question makes sense! Just trying to get a grasp on continuing my cut and then gearing up for my reverse.

Answer: I am going to answer your question with a question :) If you are seeing progress with what you are currently doing, what is...

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Postpartum Starting Point

Uncategorized Feb 28, 2021

Question: I am 14 weeks PP and have been so excited to try and lose baby weight and feel like my body is my own again! That being said, I followed the algorithm to determine my starting point and determined that I was going to start a cut for 8 weeks then try a reverse. I have been tracking consistently and hitting my macros about 75%of the time (1360 cals) for 2 weeks. No change in scale weight. I am going to do pictures and measurements this weekend to see if there is a change! My question is: Was a cut the right place to start or with the changes in my body during pregnancy, should I start with a reverse? Thanks!

Answer: Congratulations on the baby! To give an effective answer we need some more information: Did you track your current intake prior to setting your macros? Are you breastfeeding and if so, did you add additional calories to account for that? You mentioned you are hitting your macros 75% of the time - are you tracking the other 25% so you have an accurate picture of...

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Help!!

Uncategorized Feb 17, 2021

Question: I want to start by saying since this post 6 days ago, I've gained a total of 4 pounds at pretty much 0.5 lb a day.. my mindset is so warped from all of the years of yo-yo dieting that seeing this increase makes me want to abandon ship and stop doing what I'm doing.. from the post below it was suggested I do a reverse since I had been tracking the previous 5 days and my calorie average was comparable to what I would be doing at a 20% cut, I felt and feel like is probably the best thing but I'm struggling to wrap my head around it. Measurements are the same, no increases.. I increased my calories to what my average was over those previous days. So should I push through or cut? Original post below...
Good morning! Just finished the 2nd live video which encouraged me to take progress photos and make this post. If you were to look up the definition of yo-yo dieter my name would appear in big bold letters. I've been on a "diet" since I was 13 years old, I'll be 40 next month....

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Setting calorie goal

Uncategorized Feb 13, 2021

Question: I've heard there is a glitch with the Macro Calculator which I thought was the zero place setting in the TDEE formula. So what should the formula look like? What number goes on top where the zero is? Thanks for your time.

Answer: The video in Module 1.7 will walk you step by step through the steps on the calculator and will explain how and what to calculate. Be sure to watch that video.

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Custom Macros

Uncategorized Feb 13, 2021

Question: If I pay to have my macros set, are they only custom set once, or are they adjusted as needed as I progress through the program?

Answer: Great question. The custom macros are set one time and you will learn through this program how to analyze the feedback from your body and adjust your numbers according to that feedback and your goals.

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need to do a reverse

Uncategorized Feb 13, 2021

Question: what is the best way to add in more calories in reverse without being unhealthy or feeling bloated

Answer: This will vary for each individual and will require some experimenting to find what works for your body. Watching your fiber intake and keeping your fiber around 25g to help with the bloating. You can also focus on whole food carbs vs processed carbs.

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Food Scale?

Uncategorized Feb 09, 2021

Question: do I need to buy a food scale? If so, are there suggestions of type?

Answer: Yes, you will want to get a food scale. Here are a couple that we recommend
bicepsafterbabies.com/foodscale1
bicepsafterbabies.com/foodscale2

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Vegan and macros 101

Uncategorized Feb 05, 2021

Question: I have heard macros is hard to do with a vegan lifestyle. Is this the case? I signed up for macros 101 because I saw somewhere on ur stuff that it can be done. I signed up but now looking at the cookbook and some of the info it seems to include a lot of animal protein etc. I am just a little worried now.

Answer: Macros is a tool that can be used in any lifestyle. There is a bonus inside Module 1 that is a Vegan/Vegetarian Guide. I highly suggest downloading that and reviewing it before setting your macros.

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Macros 101 Planner

Uncategorized Feb 05, 2021

Question: Hello! I am so excited I'm already into macros 101. I've started working a bit through these prep modules. I am at the day where I'd take pictures and do some reflection and I feel at a stand still. I am wondering if all the available to download files within this portal will be in the $35 planner? I don't want to print and have a million lose papers if I don't need to. I ordered on Monday 2/1. I'm hopeful it's here by next Monday and I can really get cruising through these modules and have everything together in a neat and tidy space.

Answer: So glad you are diving and doing the work! The Planner is separate from the worksheets you download in the modules. There will be a place in the Planner to track your data (weight, measurements, etc) but the worksheets are not in the planner. We've had many clients who have printed the worksheets and created their own Macros 101 Worksheet binder. That is a great way to keep everything together and organized.

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Calorie calculator

Uncategorized Feb 01, 2021

Question: Hi!! I just signed up for macros 101. I am working on my macro numbers. Would you mind just checking it for me? I'm think I did it right but just want to make sure. Weight 136.4, activity level 8, average training hours 2.5 hours (30 min, 5days a week). I calculated 1093.7. Then 20% cut. 1093.7 X 8.5 = 929.645. So does that mean I eat 929 calories?
Thank you in-advance for your help

Answer: We love that you are diving in and getting started! We first recommend that you track your normal intake for 1 week prior to setting your numbers. And don't worry - as soon as we get started the coaches can help you look over your numbers. Until then, start tracking your normal intake and begin watching the modules starting with Module 0!

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