Caloric Adjustment Tips
A listener shares their experience transitioning to a new training program and questions their caloric intake after gaining weight. The advice emphasizes the importance of tracking personal progress over relying solely on calculators, suggesting a slight reduction in calories to better align with individual responses. Adjustments should be based on feedback from the body rather than fixed numbers.In this clip
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Related Questions
I'm in phase 2 week 5 of MAPS Powerlift. I was running a bulk in the 3900 calorie range for a month or two, but I found that I was gaining more fat than I should have, so I reduced my intake to 3000 calories. The scale hasn't changed much, and I am curious if I should just continue at 3000 calories or cut even lower.
As my goal is fat loss in Phase 2, is it okay to do a 3:1 protocol as mentioned in the recent podcasts—3 weeks cut and 1 week bulk—in this phase, or 2 weeks cut and 2 weeks bulk? I'm not sure what would be the best protocol, especially as Phase 3 is an entire cut phase, and I'm concerned I'd be in a cut for too long if I was in it for the majority of Phase 2.
In Phase 2, for the mini-cut, calories should be reduced by 15% (modest cut). It says to eat protein equal to your body weight to preserve muscle mass and ensure muscle repair. Does this mean I should be eating protein equal to my current body weight or my goal body weight? For example, I'm currently 215 lbs and have at least 40 lbs to lose, and I'm a 5'6" female with a 37% body fat percentage. Should I be eating 215g of protein (current weight) or 170g (goal weight) of protein during the cut?