Transitioning from Dieting to Maintenance

That is what makes results. When you're in a place where you can give it your very freaking best and you can't do that when you're staying fatigued. Can I just say that if you're going to be not dieting, you're still fatigued and chronically in the place where you're never going to get into a place to diet. If you're still thinking, when's the next battle space? I can't wait to lean out. Coach, when are you going to cut my calories? You're still fatigued. But I want to go back to that part. Now let's say through like, You don't, when we say, when we say stop dieting, that doesn't mean you have to be in a surplus. That just means, I mean, you have another default mode here, which is maintenance or maintenance minus five or 10% or plus five or 10. You can stay somewhere on maintenance. And if you, if we have people who are too scared to jump those calories up, just add, look, if you added a hundred calories, that's 25 grams of carbs. You could add a banana a day, add a banana a day for a week. if you haven't gained significant amounts of weight because you're not going to, then add another 100 calories, add another 25 grams of protein. Like that's like add one more cooked chicken breast. 100 grams of cooked chicken breast is 30, 31 grams of protein. Add a banana the first week. The second week, add one more 100-gram cooked chicken breast. You've now effectively added 200 calories, and you go, I'm feeling better, but I'm not actually gaining weight. Great. Okay. Now, the third week, what can we add? If your protein is still a little bit too low, let's add another maybe 100 grams of lean fillet steak or some fish or prawns or another chicken breast. If you're low on your carbs, add another piece of fruit or add a little bit of pasta or something like that. But you can make these 100-calorie adjustments every week, and then you can look at the scale and go, wow, I'm not actually gaining weight, and I'm sleeping better, and I'm feeling better, and I'm able to train better with no fatigue. you just keep adding 100 calories until you get to a point where a couple of weeks your weight is consistently chipping up 50 grams 75 grams great now we actually know where the top end is and we know where you started now it's easy to just remove 25 grams of carbs a week until you're hitting the rate of fat loss that is appropriate but again it takes time to ramp up takes time to ramp down. That's if you're scared. If you're not scared, just crank the food back up. And if you start gaining too much weight, start pulling a hundred calories out every week until you lose weight again.