Question: Good morning! I received my custom macros this past week and plan to adjust and began following yesterday. It was suggested I do a reverse due to previous diet history.
My estimated TDEE is 2610 and calories given are 1550 (been eating around 1600 past few weeks).
Question #1: I adjusted to 1550 calories beginning yesterday and will follow for one week with consistency. Based on Amber's reverse flowchart, I would move to 1650 the following week (if lost or maintained)?
Question #2: It says to decrease cardio. So I should stop my "normal" full out cardio days (Wed/Sat) at my gym? Mon/Tues/Thurs/Fri is upper/lower body weights w/light cardio are okay?
Question #3: Duration of reverse is my choice...maybe 6 weeks? Or when do I stop when I am not seeing any scale or body changes?
I have listened to Amber's reverse dieting modules and just want to
be sure I understand it correctly.
Thanks for your expertise!!
Question 1: Yes, follow the reverse diet flowchart to help you...
Question: Are these closed? I missed that part when it was discussed and now when I click on the link, it says that it's not available.
Answer: Yes, the cut off to request an accountability group was on 10/2. You are welcome to put up a post in the Facebook Group to see if there are others who would like to form a group with you.
Question: When I calculated my TDEE, it was 1996 calories. At 20% deficit, I got to 1594 calories/144 P/133 C/54 F. I have been in a cut for 2 weeks and haven't seen any progress on the scale. I work out 6 days/week doing a mixture of weights and cardio on alternating days. I am wondering if I need to remove more carbs? Fat? It's hard enough getting in the protein, so I can't imagine adding more to that.
Answer: Great question and this truly needs some back and forth conversation/coaching. You mentioned no progress on the scale, what are your measurements doing? The scale is one tiny part of the picture and doesn't accurately show how your body is responding. How consistent have you been with hitting your numbers? I recommend watching module 4.1 and 4.2 on how and when to adjust your macros. If you still have questions after watching those modules, I encourage you to post in the private Facebook group so you can get a higher level of coaching.
Question: Hello - I recently found out I am pregnant. Only my husband knows as we want to wait to see the doctor before telling family. I'm currently in a cut and have seen progress in the scale (lost 2.2 pounds) and inches (.5 inches bust, .5 inches waist, .5 inches hips, 1.5 inches thigh, .5 inches in biceps). I saw the module that for pregnancy you should be at maintain. I was going to do a cut for 2 more weeks to see if I can lose 2 more pounds and some measurements and then will start a reverse. Do you think this will be okay? I'll of course talk to my doctor. My goal of getting a flat stomach will have to be on hold until after the pregnancy (as long as everything is okay there). I workout 5 days a week doing Madeline Moves. In my first pregnancy I did OTF 3 days a week and 2 other days of cardio. I worked out until I had the baby and am hoping to do the same in this pregnancy too.
Answer: We highly recommend when you find out you are pregnant to begin your reverse back to...
Question: Good Morning!!! Once your macros are set do you worry about the timing of your macros through out the day and when you eat or just as long as you hit them by the end of the day you are good? I try and disperse mine through the day not to be hit with 75g of protien and 15 grams of fat for dinner. Also do you adjust them based on your workout days vs non workout days? I usually eat a little less carbs and fat on non workout days my protein stays the same. And lastly is it really a personal preference on how many times a day you eat? 6 seems to work best for me. Would just like some thoughts on how others are doing it, maybe someone has an idea I haven't thought of :) Thank you!!
Answer: I am going to refer you to module 2.4 where the Hierarchy of Nutrition is discussed. Pay attention to where the timing of nutrition falls on the pyramid. Also, we recommend your macros stay consistent everyday. It's still important to eat the same on your rest days because your body needs the...
Question: Hi! I have been trying a cut for 2 weeks now. As of last week I had lost 3 lbs. I’ve been counting macros for a year and a half and this is the first time I have seen any change on the scale. The cut took me from approx 1650 cal to Approx 1450. I truly think this is the difference(calorie deficit). Throughout this cut I haven’t hit macros as well as I’ve stayed within calories. I’m wondering if macros matter as much as calories for weight/fat loss. Some days my fat is higher than what it is set at, but my carbs are below, or fat and protein are below but carbs are like 30 g over. The two weeks of data I’ve looked at seems to suggest that as long as I’m getting a representation of all 3 macros, the specific numbers are less important as long as I stay within my calories. I guess my question is, can I play around with macros and be more flexible(some days over in one and under in another), stay within calories and still be successful with...
Question: Hi there,
So i purchased a supplement called Female Factor before joining macos 101 as a way to lose belly fat as I am in my 40’s. In theory is was to replace the testerone levels that decease as we age. I thought this could be why I was starting to gain more weight else in my belly area. My question is that Amber says supplement are fine but is this particular supplement fine? I spent a lot of money on several bottle- 6 months worth & didn’t want to stop taking them waste my money but now I’m questioning if it’s ok to continue taking them. I don’t want to slow or negate what I’m doing with kaci counting. Here are the ingredients & website:
Magnesium 200 mg
Zinc 30 mg
Tribulus Terrestris 750 mg
Chrysin 75 mg
Horny Goat weed PE 50 mg
Longjack 50 mg
Saw palmetto berries 50 mg
Hawthorn berries 50 mg
Cissus Quadrangularis 50 mg
Answer: As coaches in the Macros 101 program, we are not comfortable making recommendations on these supplements. We...
Question: Hi, I saw a similar question posted here and looked on the facebook page and did not see it.
Essentially, I weight 170lbs, goal is 150lbs. I tracked my calories on MFP and averaged 1050 calories for two weeks. I then watched Amber's video about setting Macros and calculated BW 1530 so with a 20 percent deficit I should be at 1300 calories a day. Macros: Protein 0.6x 170=102 grams (408 calories), Fat 0.3 x 170=51 grams (459 calories) and carbs 108 grams (433 calories)=1300 calories.
I am confused since I am not even eating the 1300 calories on average, so do I keep trying to hit my Macros daily for the 1300 total calories? I have done that for four days now and have not lost any inches or weight on the scale. I want to lose fat and weight on the scale. I reviewed reverse dieting, listened to the podcasts but am just starting Macros for the first time ever so don't think that is correct.
Thank you in advance! xo
Answer: If you are mentally not ready to start a reverse then...
Question: Once you pay the custom macros, will I get a form through my email to fill out my personal information?
Answer: You should have received an email with instructions on how to submit all the information for your custom macros. If you did not receive an email, please send a message to [email protected]