Recent Answers

Question: where do I access the CIRLCE, thank you

Answer: You'll want to go to www.bicepsafterbabies.com/community and then create a login using your email. The login information for Circle is different than Kajabi.

If you go to Module 0.3 there is a short video on how to join the Circle community. 

Question: Hi there! The reason I am asking anonymous is because I do not want to hurt my coaches feelings, however I am needing advice. I am going into the third week of coaching via facetime and I am feeling like there is nothing consistent time wise. For example, we set a date and time but each week it changes. I like to know a specific time each week so I can coordinate it with my already busy schedule. Also, I am wondering how long should these calls be? What should I be expecting? Is it good that she does all the talking or should I be asking the questions? I feel rushed and anxious. I am not one to speak up and will continue the calls with her if this is what the program offers. However, should I say something to her? If yes, this is very hard for me to do and would like some help to know what to say. If no, how do I make it more beneficial for both of us? I am just wondering if I am asking too much by trying to be consistent/connected? I listen intently to the coaching calls...

Question: Obviously, it is ideal to reach both macro’s and calorie count each day, but on a day where more of one macro is consumed than normal is it better to count calories or still get the other macro’s in? For example, I ate out yesterday and because the meal included more carbs than were in line with my macro’s I counted the extra carbs as if they were my proteins (which I still needed more of). I met my calorie goal, but not my individual macro goal. I wondered if I should have consumed the protein macros and eaten over my calorie count.

Answer: Great question! This answer will slightly vary depending on what phase you are in (cut, reverse, maintenance). But, for a cut, the focus is calories, then protein and then the other macros. So, if you have gone over on one or a couple of your macros you would fill the other macro(s) up until you hit your calorie range.

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...

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...

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....

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.

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.

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.

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