Q&A: How Many Calories To Drop In A Cut, And More!

TRANSCRIPT

What’s up you guys, Nikkiey here with WarriorBabe and welcome back to another viewer Q and A and happy Friday. I am excited to be here with you guys. So, you guys know the drill by now, I’m gonna take four questions that I have received from an earlier live Q and A that I do every single week at 6:00 PM Eastern Standard Time on Tuesday evenings at facebook.com/warriorbabenikkiey and I’m gonna bring ’em here right now. If you’re as excited as I am to dive into this Q and A right now, smash that like button and be sure to subscribe to this channel because every single week we’re dropping this Q and A and we’re bringing new questions to the table that may be able to help you on your own fitness journey. All right, let’s dive into this Q and A. So, question number one from our girl, Tammy. You said to eat carbs, I thought that was bad for you. LOL, what kind carbs should I eat? Well, first let me address this mindset around carbs because Tammy’s not the only one that has this mindset that carbohydrates are absolutely terrible. And you know what? It’s not Tammy’s fault that she has this type of mentality around carbs, it’s the mainstream fitness space. It’s the weight loss industry that deems that carbohydrates are absolutely terrible and that they’re the enemy and that they’re gonna make you gain weights. That is not the truth. If you wanna lose weight, sure, go ahead, slash your carbs, you’re gonna see results, but let me tell you, it’s not sustainable, it’s not realistic, and you’re gonna become irritable. you’re gonna become unhappy, and in X amount of time that you’re doing this to yourself, you’re still not gonna see the results that you want if you ultimately want to build muscle and change your body composition because carbohydrates are extremely important when you have that type of goal for yourself. Fix the mindset and understands that carbs do serve a purpose if that is your ultimate goal. Now, what kind of carbs should I eat? There is no such thing as bad carbohydrates. Every carbohydrate is fine to eat, it’s just that you want to have a percentage of your carbohydrates coming from complex carbs as opposed to simple carbs. I’ve explained this in another video what the difference is between the two but ultimately the complex carbohydrates have more of a nutritional backing to them as opposed to the simple carbohydrates do. So complex carbohydrates are like oatmeal, whole wheat bread, anything that has a whole wheat makeup, brown rice, sweet potatoes, some type of fruits are complex carbohydrates. So, majority of the percentage of the fruits that you eat daily should be coming from complex carbohydrates. If you wanna have a cookie, if you wanna have a piece of chocolate, if you wanna have a piece of candy, have the freaking piece of candy, have the freaking cookie, don’t make majority of your day consist around those types of food options because it’s not gonna give you the type of nutritional value that complex carbohydrates give you. Question number two. So Katie says, I’m in a… What she meant to write was a retrain because my metabolism and workout life was nonexistent. How long do I stay in a retrain before going into a cut? Katie is a part of the WarriorBabe program I can just tell by that terminology that she’s using. And if you’re unsure what WarriorBabe is or what our programs are all about, definitely check out the link in the description below. Now, let me first help you understand if you have no idea what a retrain is, I’m gonna speak to that right now. So, retraining your metabolism is ultimately for people who have been a keto goer and have cut out macronutrients from their everyday nutritional routine or they are somebody who is eating 1200 calories when they should be eating way more, they’re just not eating enough, or they’re restricting themselves of eating the right amount of food that they should be eating. And at this point those people that have been living their lifestyle that way are experiencing probably a lack in results because their metabolism’s not working at the optimal speed that what it can do if it was given enough food. So it’s pretty much just stalled out. People need to make sure that they get that metabolism back up to speed so that can work for them and not against them. And so retraining your metabolism is a nine week phase. Gradually, we increase your calories over that span of the nine weeks to come up to your maintenance threshold area. And we do this at a steady pace so you don’t gain so much weight too fast, and we also make sure that your body and your metabolism are adapting to this new caloric and macro intake. And ultimately when you get up to that maintenance level and you’re eating around 2000 calories, not only may you experience some amazing results physically, but mentally you’re gonna be relieved all the symptoms that you were experiencing when you weren’t eating enough, or you cut out macronutrients. Ultimately, when you’ve done this the right way and those symptoms have been relieved and you’re getting yourself up to eat 2000 or more calories and your metabolism is working and it’s revving and it’s adapting, then that’s ultimately a really good indicator that you’re ready to go down into a cut but you really wanna make sure nine weeks or even more depending on how your metabolism needs to be repaired that you do it the right way. Because again, in that short amount of time, it’s gonna serve you for the longevity of the results that you want to accomplish. All right, let’s dive into question number three. Tara, I’m about 16 to 70% body fat and wanna shred for a big event eight weeks. Is it detrimental to my muscle to slowly decrease my calories at 1300 calories over the next eight weeks then reverse diet afterwards? I’m currently eating 2100 calories a day. As a coach, as a professional in this space, I would never, ever, ever slash somebody’s calories by 800 just because you have an event in eight weeks and you need to see this ultimate huge transformation. Look, you’re just sending yourself a reason to be placed into a retraining your metabolism and basically thrashing your metabolism. If you do, do an 800 calorie drop after eating 2100 calories for a long duration of time. You can still accomplish what you wanna accomplish in an eight week span, but you can do it in a way that you’re not gonna thrush your metabolism and you can do it in slow small increments over the eight weeks. Your body’s been at 2100 calories for a long duration of time, that means your metabolism’s already doing a great job sitting up that high so you can drop it by 200 or 250 calories and with a proper macro breakdown and I guarantee you, if you apply that consistently for a week or two weeks, you’re putting yourself in a little bit of a deficit from what your body’s used to so you’re bound to start seeing the results that you want to see. As you consistently stay at those calories and macros for two weeks and your body’s starting to adapt to it, then it’s like, “Okay, hey, I’m ready to make another calorie in macro adjustment.” And you can do 250 at that point, you’re already down 500 calories in a four week span, you still four more weeks to go. Ultimately, you can still get to where you want to be without thrashing metabolism just being a little bit more smart about the way you’re approaching it and doing those less calorie macro decreases over time that’s gonna put you on caloric deficits and it’s gonna get you to the results that you want to see. You have this event coming up, don’t start training for it at eight weeks. If you wanna see more results and do it at a slower steady pace, start training at 12 weeks, start training at 16 weeks, open up the window of time that you’re giving yourself to see the results that you want to see. All right, so question number four. What are good things to eat after heavy weight lifting? I work out five times a week. My recommendation and things that I’ve been using for years now is always have a protein and a carbohydrate in your post workout meal. And my go to is both 1st Phorm products. They’re vegan power pro protein powder. Say that 10 times fast. And then their Ignition fast acting carbohydrate I use as my carbohydrate source. And it’s so easy, they’re both powders so I mix them together before I even go to the gym with water and my post workout is ready to rock and roll after I’m done with my lifting session and that’s what I would recommend for everybody. If you guys want to check out those two products, the links are in the description below this video. Post workout, pre workout are really good in a consistent way on a daily basis, but let me remind you that you’re not building muscle in the gym, you’re breaking it down. And so that post workout is going to start that building process of the muscle and it’s gonna start the recovery process of the muscle but ultimately what’s gonna truly build the muscle is the way your nutrition looks for the next 24 to 48 hours after that specific lifting session. And to as well what your sleep looks like, what your looks like, what the stressors in your life look like, all of those things come into play when you want to build muscle. Post workout is really important but please keep in mind the bigger picture of things when you’re looking to change your body composition. It’s the way your nutrition is played out for the next 24 to 48 hours after that training session. And that wraps up our Q and A for today and I had tons of fun providing you guys those answers. So, I hope that you found value. I hope that you found clarity and some understanding if maybe one of these questions pertained to you and your own fitness journey, whether you need to fix your mindset around carbohydrates, understand that they are really good if your ultimate goal is to build muscle and change your body composition or you’re somebody who needs to retrain your metabolism so that it can work for you instead of against you, or you’re somebody who needs to understand how to go about a cut the right way, not slash your calories by 800 calories in one sitting or just understanding more in depth around you’re post workout and how the rest of the 24 to 48 hours after your lifting session is also the most important for the bigger picture of building muscle. And be sure to subscribe to this channel because every single week we’re dropping Q and A like this and who knows, next week, four questions, one of those could be something that you specifically need to hear that’s gonna help you in your own fitness journey. If you guys wanna learn more nutritional information for your own individual needs or some workout and guidance for your own body type and understanding what’s gonna help you get the results that you want head over to wp.warriorbabe.com. There’s tons of free resources within those specific categories of mindset, macros and workouts that can help you on your current fitness journey and also to help you get results that last forever. All right, you guys, I’ll see you in next week’s video.