Super helpful, especially the adding back calories part, in the past I would keep cals consistent and absolutely blow up a few weeks in.

Love the video and honesty. Maybe a updated version for 2023...

Great vid Derek. I've been tracking macros for quite a while and we are pretty close in terms of body weight, exercise, and family demands. I"m curious if after your cut you've upped your calories above the calculated maintenance. I know for myself from experience that when I'm at maintenance (meaining I'm not trying to lose or gain weight) I can increase my intake by a good 250 - 500 calories gradually and stay at the same body weight. It makes it easier if I want to do another 5 lb because I'm starting at a higher kcal/day level. Also I notice the leaner I get, the less I have to cut daily to get to a low level of body fat which for me is about 8%. Anyhow good work, appreciate your info.

Great video! Very helpful. Any resources for how to best start calculating/shifting your Macro goals with changing caloric intake goals? Some of the math for that would be helpful

I always struggle with nutrition during intervals period. I am focusing on 80/20 rule of 80% zone 2 training and 20% intervals. So in winter season I try to recomp by being in about 500 cal deficit a day but Then after some intervals session I am so tired. Do I have to be in a surplus by adding an interval sessions or It is good to be in maintanence calorie intake ? My main goal is to be in 10-15% body fat so I am almost always focusing to be in deficit. So what about Zone2 days=500 cal deficit and interval day= surplus ? But how much of surplus ? Thanks for anyone´s reply

Great video. I am 22% bodyfat on a garmin scale. For my bmr should I use bodyweight or lean bodyweight. Thanks in advance

Can you point me to how you practically figure out the macro breakdown with real food?

Awesome stuff! How do we get this tracking on the website?

Question on protein. What I’ve read says to calculate protein .8+grams per kg, rather than pound. Was that a mistake or intentional that you used lbs?

Why did you scale the macro ratios for the deficit calorie goal? You protein requirements aren't changing in a deficit, if not even higher than normally. Same for fat, you pretty much need a baseline amount of fat for your body to function properly and going below that is not a good idea. My protein and fat goals are pretty much static at a given bodyweight - it's just the carb goal that changes depending on activity level and body composition goal. Of course on higher activity days, my actual intake of protein and fat is going to be a bit above the goal because it's almost impossible to eat pure carbs, but there is no harm in going above target as long as the total calories are in check. I couldn't even tell you my current macro ratio goal and I've been tracking my food for a couple of months. But I know exactly that my protein goal is 150 and my fat goal 60 grams. Of course if you start off with goals that are on the high end you can afford to reduce a bit, but I think that macro % ratios should probably just disappear from the conversation around nutrition.

Derek, this is super helpful. One question about the math. On your chart you have an active BMR of 2,067, and it looks like your cut goal after five days of easing in is 2k. Where does the 500cal deficit come in? Is it 500 calories less than you were previously eating on a daily basis? So were you eating 2.5K and now you've cut to 2k? I've been doing some food tracking and looking to try this and want to be very conservative so as to impact my riding as little as possible. Thanks again for all your helpful info.

Always great videos! Just curious, how tall are you?

Sick content 🤙 Inspiring as always!

Great content man!