HOW CAN YOU STILL EAT OUT AND MAINTAIN YOU GOAL PHYSIQUE? 🎉🤩

Do you get anxiety going out to eat thinking "what is this food going to do to me tomorrow"

"Am i going to put on 5kg from this?"

"Am i going to ruin all my progress?"

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If you have been in a calorie deficit for 12-14 + weeks you body will have adapted to the new calories you have been consuming.

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So if your true maintenance was 2000-2200 cals and you have been eating 1600-1700 cals for an extended period of time you body will get used to that and now will no longer lose weight from being at those calories.

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(Our bodies are efficient and adapt quickly because of our primal days. The body would slow it's metabolism to preserve energy and give you more time to find food)

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FOR EXAMPLE -> going from 2200 to 1600 that’s now 600 calories per day x 7 = 4200 calories per week you can no longer consume without entering into a surplus.

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So if you have been living in a deficit and you are happy with your body is at or even if you're not. It's time to walk back to maintenance to restore the metabolism. Then after spending a fair amount of time in true maintenance you could drop back down if you wanted to lose more weight.

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Otherwise you will have to continue dropping calories from the 1600cals You’ve been on for quite some time and you would be eating next to nothing if you wanted to lose more weight. Therefore it’s much harder for you to adhere to and be consistent.

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By reversing out of a diet phase you will have more calories to play with. If your maintenance is around 2100-2200 daily you could always eat 1800 x 5 and allow yourself to have 2 days @ 2850 cals - this will allow you to enjoy time socialising on the weekend without the anxiety.

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Its all about your weekly totals at the end of the day. If you want to have 5 low days and 2 high days or all the same or 3 low days 4 medium days its up to you and what allows you to be most adherent.

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If you need guidance in all things training and nutrition DM the words “project me” and let’s see how I can help you achieve your goals! 🤩