Fasted Cardio, Deficit Length and Macro Questions Answered

Nikkiey: What's up, everybody? Hey, WarriorBabes. Hello, hello. Nikkiey here. Welcome, welcome, welcome to our WarriorBabe Wednesday live Q&A time together. Hey, peoples. As you guys are joining in, let me see your names by saying hey in the comment section. Give me a wave. Give me a what's up. Let me see who's joining in.

Plus, as you guys comment and say hey, that keeps this video at the top of our Facebook group so that everybody else can see we're live and join in. If you guys are catching this at a later date or time after this is live, then type hashtag replay and keep all comments here inside of our thread so that Kate and I can come back and answer anything that's pertaining to this live Q&A.

All right. What's up? Hi, Angela. Hi, Linda. Hi, Francine. What's up, Shannon? New member. Beautiful. Margie, Bree, Tanya. Hey, girl. What's up, Narcissa? Hi, babes. Hello, hello. We got a lot of you guys tuning in. We'll get started with our live Q&A in just a few seconds. If you guys have any questions right off the bat, you can put it in the comment section and we'll start in just a couple minutes.

But first, I wanted to take a few minutes to say hello to our new members. Welcome, WarriorBabes. I am so excited that you are a part of our community. I'm always biased when I say this, but our community is fucking bomb. Everybody's so supportive. Everybody's so inspirational. Everybody's so motivating. Everybody's there quickly to answer any questions anybody has. So welcome to all of the new babes. If you guys are new, give a little waving emoji so I can see all the new babes.

Yo, what's up, Ashley? "Hi, finally made it live." Awesome. Joanne, nice. Beautiful. Anybody who is new, you guys are now a part of a community of thousands of women who are working on getting toned, changing their body composition, and becoming stronger, more confident versions of themselves. So that's amazing. WarriorBabe is where strong is the new sexy. I want you guys to know that and just drill it in.

Also, for anybody who is new, I saw one of the babes post in the Facebook group about how she completed all of the Blast-Off videos and how important they are. If any of you guys didn't do it, you really should go and do it. Those Blast-Off emails are going to help you tremendously, especially if you're new and just getting started on your journey. I'm seeing with a lot of people that they're really good starters.

It's like the new motto. They're really good coming in and starting something, and then they're two, three weeks in, and they're just terrible fucking finishers. They just start giving up. I feel myself going on a little bit of a rant right now. But really, guys, what it is is the importance of consistency and the importance of patience. Once you get to week three, week four, that's when you guys are like, oh, I should start seeing results. You're waking up every morning and checking the way that you look, right? I know you guys are doing that.

And if you don't see any results, that's where a lot of people start being like, what the fuck? Why isn't all my hard work showing? This is where it's consistency and patience. We're all set on, why aren't results happening, it should take this amount of time. But in actuality, it takes time for your body to adjust to anything new. It takes time for your body to adjust to getting the results that you want. It's not a quick fix. It's not an overnight process, especially when it comes to changing your body composition.

So I wanted to instill that in every one of you. That goes to all the veteran WarriorBabes and that goes to all of the new WarriorBabes. Remember that. Consistency and, most importantly, patience. All right? Hi, Kate. Hello, hello. What up, girl? What up, Jacqueline? All right, babes. If you guys have any questions, let's start kicking off this live Q&A. Type a question in the comments section right now.

Jacqueline, good to hear that you're heading into week six. Yes, yes, yes. I can't stress it enough. Instead of waiting to see what's going on with your body, instead of waiting to see why results aren't showing, be proud of your consistency and showing up for yourself. Be proud of the hard work that you're putting in going to the gym. Be proud of the lifestyle changes that you're making. Be proud that you're choosing to eat healthier and choosing to work out. Those things are really important to focus on in the beginning instead of results,

because results are different on everybody. It's going to take time for everybody. For some they're slow at the beginning, and maybe for other people they're faster at the beginning. You may see people inside of our community who are like, I lost this much in two weeks, while you're still like, why the fuck am I not seeing results? It's different on everybody. So don't compare. Get rid of the comparisonitis, stay in your own lane, and know that you are making changes to better yourself. The results are coming as long as you're consistent and you show up for yourself.

All right. Where are my questions at, babes? Come on. Let's drop the Q&A. What else can I say before we get started? Nice. "Absolutely took the words out of my mouth." Beautiful. Jill: "I needed a mindset shift into trusting the process. Once I lightened up on myself, I noticed changes."

For real. Seriously. Because, guys, we are our own worst enemy. We look at ourselves every single day. We step on that scale. I know some of you do it every single day, and you're like, why is nothing happening? The more that you beat yourself up over it, the harder your journey is going to be. You've got to fall in love with the process, everything other than results. Results are great. They're wonderful. But you've got to fall in love with, wow, I'm actually doing this. Would I have done this two months ago?

Probably not. Would I have gotten my ass to the gym? Probably not. Would I have made up every excuse in the book? Probably. Right? So you're making new changes, and with those changes come results. It's not just exercise and nutrition. It's all in the mindset as well.

All right, here we go. Now I'm getting some stuff. Lori: "For new ladies, is it more important to focus on planning workouts or macros first, just a few days in?" I would take it as how you feel.

First of all, I would go through the Blast-Off sequence, because the Blast-Off sequence is going to walk you through setting your goals, getting into the application, getting used to the interface, knowing how to use everything and where everything is located. You're going to set your goals for yourself. Then I'm going to dive into macros and help you set up your macros. And then I'm going to dive into workouts. That's all within the first 14 days, and that's really the foundation that you want to set for yourself that's going to set you up for long-term success.

So go into the Blast-Off sequence, and don't ignore my daily emails that are coming to you for the first 14 days. Dive into them. That's my recommendation first.

Shelby: "Do you recommend splitting cardio and weights or doing one right after the other?" This is really case-sensitive, babes. I know you guys are busy. You have busy schedules, obligations, responsibilities. What I highly recommend first is to do weights, then cardio.

If you have to split it up, you can do cardio first in the morning on an empty stomach, then eat, and then do weights in the afternoon. That's probably the second thing that I would recommend. Or you can lift and then do cardio in the afternoon or later in the day, but make sure that that cardio is on an empty stomach. Never lift on an empty stomach. Only cardio is on an empty stomach. And the same concept goes:

when you lift and you do your cardio right after, you are technically in an empty state in your body. So always remember: empty state, empty stomach with cardio.

Dawn: "Had a great mind-muscle connection during Saturday's workout. Not so much Monday. What do you do when you feel like the workout is just going through the motions?" Guys, some days happen like that.

Some days you just go into the gym and maybe you haven't left your emotions at the door. Maybe there are other stressors in your life and you're just kind of showing up. That happens. Don't beat yourself up over it. Get to the root of, why am I feeling this way? Why do I feel like I'm going through the motions? Ask yourself that. Am I just here because I'm here? And then you can switch your state. If you can hone in on the root right away, you can be like, okay, is it because I'm just not challenging myself?

Is the weight too easy? That's usually how it is with me. I'm like, oh, I'm here, I'm just going to go through it, and I pick up light weight. Then once I hone in on it, I'm like, okay, I'm going to pick up heavy weight. I'm going to start challenging myself. I'm going to really be here and present in the moment of my workout. Because when you're just going through the motions, it's really because your mind is elsewhere. Your mind isn't here in the moment of your workout. That's what I can attribute it to for myself,

so maybe it is for you too, Dawn.

Tanya: "Busy season has picked up in my business and I need to maximize the work while minimizing time. It takes me about 1.5 hours to complete weights, 4 sets of 15. I haven't even touched cardio yet. I need to add the cardio and stay within a 1 to 1.5 hour window. Should I increase load and cut sets, or just increase days from 5 to 6?" What I would recommend, babe, is to do 3 sets.

You can get a great workout in with 3 sets. Just challenge yourself a little bit more inside the gym, and that way you're going to have enough time to get your cardio in as well.

Narcissa: "My question is, how long do you personally stay in hypertrophy and how long in HIIT? How often do you switch, or do you always blend both?" So, babe, hypertrophy should be a little bit longer of a period, because that's the muscle growth phase.

That's where you're really focusing on eating more, in a caloric surplus, and you're focusing on lifting heavier weights to build that muscle. If you are somebody who has a lot of muscle that you want to put on, then I would spend more time in that phase, and then focus on cutting down. On the cutting down side of things, the HIIT side of things, when you're in that deficit, that's the best kind of workout to be doing. You want to stay in that until you hit your goal of decreasing body weight or decreasing body fat,

and you get to that specific goal for yourself. And then this is where you can blend the two: when you're starting to increase your caloric intake back up to go into hypertrophy. You can blend it in until you have a caloric surplus going on, and then you can go into hypertrophy. Okay? That was probably a lot. But it's really case-sensitive in terms of how long to stay in each phase, depending on the goals that you have for yourself. What I usually recommend is, as you hit your goal and you come out of doing the HIIT, high intensity strength training,

then you can slowly transition into hypertrophy, and vice versa. As you're starting to cut again, you can do hypertrophy and then slowly transition into doing the high intensity strength training.

Angela: "Killer workouts yet again. My body stays sore, a little bit of good sore." You guys are welcome. Good, good, good. I love to hear that.

Joanne: "I have been in fat loss for about four and a half months.

I still have fat to lose. How long is it recommended to stay in fat loss? I know we can't be in a deficit for too long. Is there a guideline for how long we stay in a deficit, or do we continue until we get to where we want our body to be?" Again, this is super case-sensitive. The main factor of when you know your body has had enough, when you know you're done doing a cut, is one, you've hit your goal,

or two, your body is getting irritable, you're getting tired, you're getting frustrated on a daily basis, your hormones are kind of going wacky. That's where your body is like, okay, I've had enough of this. Then start working in more food, working your metabolism up to hold on to more food, maintaining a little bit, and then you can cut down again. If you have a lot of fat to lose, you can find your goal, hit your goal, and then start maintaining that goal,

still see changes in your body composition, and then cut down again. Another thing, as a guideline for how long to be in a deficit: instead of making any changes to your macros, you can increase your cardio expenditure inside of the gym. I'm sorry, not cardio expenditure, your energy expenditure, by doing more cardio inside of the gym to really get into the nitty-gritty of decreasing that body fat.

And that's where you're going to notice your body is probably going to start getting to that point where it's irritable, it's mad, and that's where you want to pull back. So I wouldn't recommend doing that 100%, but if you want to really tap into it and get to the detailed definition, cardio is going to be that avenue. But only for a short period of time, because then you've got to watch your metabolism and things getting wacky.

All right, Laura. Oh my God, the pictures that you shared inside the Blueprint,

my jaw literally dropped yesterday when I saw them. Holy shit, your progress has been amazing. So awesome, babe. Laura: "Ab workouts. Plank is included in almost all. Are we to do 20 to 30 one-minute planks?" No. Whatever plank is noted, you just want to do one minute. If it's in a round or in a circuit, you just do one minute.

I'm not too sure what your question was asking me, but from how my brain read it, it's one-minute planks.

Francine: "I'm following my macros, but I find I get really hungry after eating my macros. Should I eat more protein?" Francine, if you're in the cutting phase and you're decreasing your body fat and getting toned,

then yes, I would up your protein about 10 grams. You're welcome, babes. Hey, Lisa. I'll see you on the VIP call. Good morning, good evening to all of you guys.

Cheryl: "I started counting macros with a coach over a year ago and lost 40 pounds. Then she set me free before my weight loss goal was reached and before the toning of my muscles.

I feel lost and don't know what to do now. I'm living in maintenance. I purchased the $27 per month program and the Macro Accelerator with you. Do I need both? My goal is to become lean and toned, and I'm 10 pounds from my goal weight. I work out every day with many classes, yoga, and my 10,000 steps a day. Where should I start with this new phase?" Okay. First of all, you don't need to work out every single day and you don't need to be doing many classes. What you should be doing, Cheryl, is just focusing on WarriorBabe and the workouts that I am providing you.

With the $27 per month monthly membership that you have, you get those workouts. You can choose from a four-day, a five-day or a six-day. Start there. Then what's going to be really great for you, babe, and for anybody who's in the $27 per month, in the Revolution, is getting into the Macro Accelerator. It's going to go more in-depth for you. It's a bridge between my Revolution and my Blueprint. It's basically the macros from the Blueprint given to you in a course.

You have everything in terms of how to work macros, how to adjust, how to continue hitting your goal. You have 10 more pounds to lose, so you're going to set up your macros for yourself in fat loss, toning and shaping. You're going to stay with those macros for a bit and allow your body to adjust. Then once your body responds, if you're seeing results and you're doing awesome, you can continue with my WB4 method, number three, which is adjusting, which is in the Macro Accelerator.

You can use that adjustment section to, A, continue with your results. Hold on, I'm so excited about this fucking program. You can continue down until you hit your goal, and then you're going to know exactly where to go in terms of, hey, I want to sit at this goal of maintenance. I want to sit at this body weight, but I still want to change my body composition. I still want to add muscle. I still want to shape it. You're going to know exactly how to transition into maintenance.

You're going to know how to bump up your calories slowly so you don't put on more weight. Basically what I'm saying is I'm removing myself as a coach. You guys don't need a coach. I'm putting in exactly what you should be doing, and I'm even offering you guys, after you purchase the Accelerator, to join in on the calls inside the Blueprint. You get the live Q&As that are going on inside the Blueprint course, but you have to pay monthly for that.

So basically, why aren't you guys getting inside of the early bird special if you haven't already? I know, Cheryl, you have, but everybody else who's listening to me needs to know how to move through adjustments. Francine, if I'm hungry, how do I adjust my macros? And then you have me. If you're going to get the monthly calls, if you're going to be a part of my twice-weekly calls, you get to talk to me and be like, hey, Nikkiey, this is where I'm at. What do you think?

And I troubleshoot with you on what you do next, or what I think you need to do. That's basically how my Blueprint goes, but now I'm putting it inside of the Macro Accelerator. It's an accelerated version of the Blueprint course. So that's where you need to start, babe. Go into the $27 monthly that you have with the Revolution. Choose what workout you're going to do, the four-day, the five-day or the six-day. Find out what your macros need to be in the Macro Accelerator for tone and shape, and start hitting those macros and working your way through the course.

What's up, Bobbie Jo? Hi, babe. Hopefully I'll see you on the VIP call too. I haven't seen you in a bit. And Bobbie Jo just did a marathon last week. She's done it before, but she did amazing.

All right, Lori: "Hey, Nikkiey. I'm on a competitive team, and we work out together once a week at boot camp. We do both cardio and weights. I want to crush these workouts and, frankly, outperform my teammates. Should I go in on an empty tank?

Thanks." No. You shouldn't go in on an empty tank. Nutrition is what's going to give you the fuel to kick ass. Fuck, guys, if I haven't gotten it across to you that food is fuel, we're all going to get it tattooed on our bodies. For real. Food is fuel. Now, if you're going in and you're doing cardio first, I would do that in an empty state.

But if you have the ability to eat something really quick before you hit the weights, then you're going to 10X your performance and you're going to crush those teammates. Go in fasted for cardio. Eat something before you hit the weights. And if you guys are doing weights first, absolutely 100% eat before you go and do those weights. Narcissa, you're welcome, babe.

Margie: "When you do start going back to maintenance, at what pace do you increase your calories or macros?"

Margie, get inside the Macro Accelerator. For real. This is what the course looks like. You have personalization, implementation, and then you have adjusting. Inside of adjusting, you have a calculator where you input your fat loss, lean-shaping macros. The next calculator is automatically made to show you, hey, these are your new maintenance macros.

Usually the adjustment is around 200 to 300 calories, bumping you up slowly, keeping your protein the same, and increasing your fats and your carbs. That is exactly it. And it's case-sensitive, so I can't say, hey, Margie, you need to be at 150 of this, 230 of this, 40 of this. It's totally case-sensitive. But that's what I've done with those calculators inside the Macro Accelerator. What are my fat loss macros?

They're here. Okay, I'm putting them into the calculator. I want to move into maintenance. Here is what you need to do in order to move into maintenance.

Laura: "A lot of reps. 20 to 30 one-minute planks would kill me." Yes, you got it. Yeah. It's just one minute. One-minute planks.

"How long does it normally take on the wait list to go to VIP?" So, Shannon, I think next week, Monday the 17th,

we are opening up new spots in VIP. I think this is the VIP wait list. Let me just double check and make sure it is. But you guys can get yourself on the VIP wait list, and then we're opening up new spots next week.

I'm trying to get this linked to you guys, and it's not working. WTF. All right. I'll post a link in the Facebook group, at the top,

after this call, to the wait list, and you guys can get yourself on the wait list. My team has been changing all of our links, so I'm not 100% sure exactly what that link is. But I'll put it inside the Facebook group after this. And then we are opening up spots. I'll probably take 10 new babes next week. And that's my VIP program. Hey, there's another VIP. What's up, Kelly? Hi, babe.

Angela: "I'm getting the Macro Accelerator, for sure. Can't wait." Yes. Laura, yeah, there are two more days, guys. It's Thursday for me. It's Wednesday for you guys. So we're closing it down Friday. Friday is the last day that I'm running this special. It's going to jump up to $247. So right now, you guys can save $100 with this early bird special. $100, freaking. So you're getting the course for $147. It's a fucking steal.

Look at all those hearts. I love it. You guys are awesome. Laura: "Is the Macro Accelerator course separate from the Blueprint?" Yes. Any of my babes who are in the Blueprint, you do not need the Macro Accelerator course. You have far more material than what is inside this accelerator course. That's why it's called the Accelerator. It's just a condensed version of the Blueprint. Anybody in my Blueprint, you guys have tons more than what is inside the Accelerator.

Heather: "You mentioned that we need to wait for our bodies to adjust to our macros. How do we know if our bodies have adjusted? I've done fat loss and lifting for years, and I'm now getting my diet in order." This is very case-sensitive, but a great question, babe. You will just know. First of all, you'll be eating what your body needs from the macros that I have set for you, and then you will start seeing results. That's how you know your body has adjusted to them.

And it's different for everybody. It may be three weeks. It may be four weeks. It may be one week. The main thing a lot of people notice is energy. How is your energy? Is it higher? Great. That's awesome. That means your macros are starting to kick in. Your body is starting to love this. So you'll know that. And then once you start seeing the results, you know that your body has adjusted to them.

"Hey, Nikkiey, what is the Macro Accelerator price? Where do we sign up?" I just said it. Guys, save $100 with this early bird special. It is $147 right now. It will be going up to $247. The link is in the description of this, right at the top above my head. Early Bird Macro Accelerator Special: warriorbabe.com/macroaccelerator. That's how you can sign up. It should be right above my head.

Jacqueline: "I can vouch. The Accelerator program is amazing from what I've gotten through so far. Get it." Yay. I'm glad that you guys are loving it. I love it.

Jamina. Wow, that's such a pretty name. "Hi, new here. I've been on a 1,300-calorie program and I should be at 2,025 to build. Do I use the calculator to start increasing slowly? I'm happy to start eating more food.

I've been hungry for too long." Holy shit. I can't imagine how hungry you've been at 1,300 calories. 2,025 to build sounds great. That sounds awesome. What I would recommend for you is, yes, slowly start working your way up. Get into the 1,600 range, then into around 1,800, and then get yourself up to the 2,025. So get yourself up to 1,600 right now, and then stay there for about two weeks.

Allow your body to adjust to that. Then bump yourself up to around 1,850. Stay there for about two weeks, and then get yourself up to the 2,025. Guys, I wish I had all of this material when I first started. I don't know how to explain it. I'm so grateful for all of you guys in this community learning this stuff, because you guys are doing it the right fucking way. Take Jamina: if she didn't know, hey, I can slowly increase, because if I don't, I'm going to gain fat,

somebody coming off of a 1,300-calorie deficit and wanting to build and not knowing how to do it would just start eating food. They would just start eating whatever they wanted. They've been in that restriction for so long and they're hungry, and their body just wants to eat. And then they gain it all back. God damn, that's exactly what I did. When I first started everything, in the first month after hitting a goal, I gained back 25 pounds in one month, because I had no idea how to transition out of it.

I had no idea that I couldn't eat whatever I wanted. I didn't know that. I thought that I could. I thought that my body would just stay where it was. No. So you guys have everything at your fingertips. Just like I said last week, just fucking listen to me. I've been down this path before. Let's go. I'm holding your hand. If you want to come with me, let's do it. You guys have everything at your fingertips right now.

"Got it. Thank you." You're welcome, Margie. Jill: "I'm loving the Accelerator so far as well." Yes. Beautiful. I love it. Jamina: "By the way, I'm so impressed with Kate. She was so helpful." Yes. Kate, guys, for anybody who's new in here, she's the bomb. She's bomb.com. She's amazing. She is our community manager. I love these hearts. I feel it coming through the computer, guys. I fucking love it.

She's inside this Facebook group answering everybody's questions on a daily basis, making sure that everybody knows exactly what they need. If they need any help, she's on top of it. We are forever grateful. She's a great part of the WarriorBabe team. So yeah, she's awesome.

Alicia, hey, what's up? Angela: "I actually tried to find the link to the Macro Accelerator course, but can't find it right now. Can you repost it on the page?" Yeah. Guys, let me know. Is it above my head?

It should be right above my head. In the description, where it says WarriorBabe Wednesday Q&A with Nikkiey, below the Frequently Asked Questions page, it says Early Bird Macro Accelerator Special. Let me know if that is not above my head. That is the link that you guys can use to get inside of the Accelerator course. Laura, yes. Awesome, babe. I'll talk to you on the Blueprint call.

Teresa: "I love the Blueprint. Although my evening schedule has been hell and I can't get on the calls, the Blueprint has ensured I have the tools to be successful long term." Yes, 100%.

Pam: "Will there be a Blueprint discount this year?" I'm sure we'll throw it in. Absolutely. Our team was just talking about this yesterday, about doing a special for you guys, maybe in six weeks. So maybe, possibly.

"Found it, Nikkiey. I will sign up tonight." Awesome. Beautiful.

"We all love Kate." I'm looking at you guys liking and hearting that. I'm going to add to it. Yes, we all do love Kate. "Kate was super helpful, friendly." Yes, she's awesome. Okay, Angela, you got it. Beautiful. "Hey, late start, but I'm here." Awesome. What's up, Emily? "Yep, it's there." Okay, cool. So it is above my head. Kimberly: "No, it's not above your head." Okay. What? You may have to click See More. You may only be able to see Frequently Asked Questions, and then

it cuts the link off after Frequently Asked Questions. If you click See More, it'll drop down and you'll see the Macro Accelerator course special. I'm also going to put it here. I know that link for sure. I always have to double check to make sure I'm not spelling accelerator wrong. There are so many E's.

Okay. There we go. "So what will we get with the Blueprint that we don't get with the Macro Accelerator?" What you get with the Blueprint is information on hormones and understanding your hormones, which a lot of people in the fitness world just don't dive into because it's overlooked. But it can play a huge role in the results that you have, and it has given a lot

of my babes eye-opening moments, like, oh shit, my cortisol may be high, or I've got adrenal fatigue and I need to take a break. I talk about hormones in one of the weeks inside the Blueprint. That's something you don't get in the Accelerator. I also talk about strategies to build your own workouts for high intensity strength training and for hypertrophy. So you get that information as well. You get an additional mindset section inside the Blueprint.

And you also get travel information inside the Blueprint. How do you travel with macros? How do you stay on point? How do you know how to take it easy? How do you come back from vacation and get back on point? There's just so much more detailed information inside the Blueprint that you don't get inside the Accelerator. But I made the Accelerator for people who just want the macro information and want to know how to transition through their goals. Plus, with the Blueprint you automatically get my coaching. You get the calls to be able to chat with me directly two times a week.

You can have that with the Accelerator; it's just an additional payment. So you pay the $147 for the course right now for the early bird special, and then you have the option after that to choose if you want to be in the coaching two times a week, which is a monthly payment of $49. That's up to you guys, if you want to be on the coaching calls or if you're like, no, I just want the macro information. Guys, I've had people who have been super successful just following the macro information

and not talking to me. They pop up three months later and they're like, Nikkiey, this is my result. And I'm like, damn, I never even talked to you. You just listened to what I said to do and you did it. There are some people who can do that. But there are also some people who are like, hey, Nikkiey, is this right? Or they need the accountability, or they need the check-ins. That's what those calls are really for.

All right. Tasha: "Hello there. New to the group." What's up, babe?

I don't know if anybody can hear that, but you guys can hear my team upstairs singing and laughing. Okay.

Jill: "Thank you for inspiring us to get up and get it done daily. I now love putting in the work. I love working out again." I am so happy to hear that, babe. That's beautiful. Keep it up. I always hope I'm inspiring you guys. I have what you guys want, and I'm giving you the tools and resources

to do it. I want to inspire you and just be brutally honest and real. Sometimes it's not easy. Sometimes it's super hard. Sometimes you're going to fuck up. But there are other times you show up and you do it big and you make yourself proud. That's just how the journey is. It's always going to be up and down. It's never going to be linear. It's never going to be, I'm doing awesome, I'm doing great, woohoo. No, it's going to go up and down. I'm just telling you that now, guys. But that's awesome.

Michelle: "Getting my macros on point and scheduling workouts too. Can't wait for the results." Beautiful. I love it.

Alicia: "Hey. I'm new, week three into my bulk macros. I want to cut at the end of April for summer and then go back to a bulk in September. Is this doable even though it's not a huge length of time for a bulk?" Look, what are we in? February, March, April. I want to say three months minimum is what you should be doing in hypertrophy,

in bulking. Three months minimum. You can put on a decent amount of muscle size in three months. But it's case-sensitive. Everybody is different. Some people take time to put on muscle; for some it doesn't take as long. You guys know that from learning the body types. But that should be fine, babe. It's hard because I don't know what your body looks like, how long you've been doing this, how long you've been in the fitness world. But three months minimum for a bulk. Then cut down.

Then you can bulk up again.

Shelby: "As an endomorph, I know we aren't supposed to do cheats or refeeds yet. How do we know when we can start refeeds and cheats?" For endomorphs, babes, I would look at cheats and refeeds as a reward. You start losing weight. You start seeing changes in your body. And then you're like, okay, I want to reward myself and give myself a cheat. But this is where you have to be strong and tell yourself, this is my reward. This is my cheat for my hard work.

I'm getting right back to it the next day. So once you start seeing the results, once you start seeing your body change, give yourself that reward. Give yourself that cheat.

Another question: "I'm an ecto. Should I stay at five hypertrophy workouts only? I see that some workouts have six, but the hypertrophy only has five." Make sure you are looking at the hypertrophy section.

Carly: "Is there anything else I can substitute for lunges and extensions besides more squats?

I can't do lunges or any kind of extension due to a knee injury." Yikes. For lunges, you can definitely do bodyweight squats. Damn, Carly, you're throwing me for a trip there without a lot of time to put thought into that.

Are you able to do squats, sissy squats? If you can do squats, are you able to do stationary lunges, where you don't walk, you just go forward, or reverse ones? That could work too. Extensions. Leg press. You can change the stance.

You can go wide with your squats. You can go inward with your squats. You can go neutral with your squats. And for leg press, you can go wide, close and neutral. Right there, you have a great workout. You can do some bodyweight squats in between for supersets. I know I'm totally not saying what's on our workout, but that's something that can help you.

Angela: "All signed up." Beautiful, babes. Wow. How many of you guys bought? We had five people in the last 30 minutes just come through.

You guys are awesome. It's going to be an amazing experience for you guys in that Accelerator. You guys have all the tools at your fingertips.

Carly: "What kind of cardio should a meso-endo do?" Meso-endos do better with steady-state cardio. But what I've found too is if you're a meso-endo, you can do steady state and you can also do HIIT. You can mix in both, but I would do more steady state, and then HIIT.

That's inside of your application as well, Carly.

"When you buy the Blueprint, is there a monthly fee to speak to you twice a week?" When you buy the Blueprint, it's automatically included in the price to be a part of my calls. When you buy the Accelerator, you have the option after you buy it to join in on those calls, but you have to pay monthly for that.

Lori: "Do you find that most women need to have a gym membership?

I get my cardio covered with kickboxing and have a lot of equipment at home. I'm wondering if I need to get a regular gym membership also." Nope, absolutely not. All you need at home is basically dumbbells, barbells, your body weight, and maybe some resistance bands to mix in there. That's really all you need. I have VIP babes who have been working out at home and who absolutely kill it with their workouts at home.

Shannon: "How do you know when to go from fat loss to bulk to cutting?"

Great question. I kind of said this earlier on this call, but basically you have a goal in mind. Once you get closer to that goal, that is a good time to transition out of it. Another key factor is that when you're in a deficit, you don't want to stay there for too long, and you will be able to notice when your body's like, hey, I've had enough. It gives you the signals: you're getting irritable, you're getting tired, you're getting hungry all the time. That's kind of the danger zone of, I don't want to be in a deficit any longer.

Let's bump up my calories a little bit and go into maintenance for a bit, and then you can cut back down, or go into maintenance and then move up. This is all inside the Macro Accelerator course.

"How many cheats do you give yourself on a bulk?" How many cheats do I give myself on a bulk? Is that what you're asking me? Everybody's different. For me on a bulk, I can do two to three a week, maybe even four. But remember, my body's completely different than yours.

Hi, Michelle: "Question about cardio versus HIIT, because I feel that I am a blended meso-endo. How can I be sure which to do? Or will it just come out as meso?" Guys, inside the WarriorBabe Basics, in body type part two, it's all inside that video. Go check it out.

Carly: "I found I can sometimes do curtsy lunges, but can't add weights." Yeah, so even that too, babe.

You guys know how I feel: you don't need to pay much attention to the weights when you're doing the high intensity strength training. You can make your own body feel like 100 pounds just by adding resistance. So if you're able to do lunges without weights... Hey, Kate chimed in. There you go, babe. Kate: "Quad sets. Do some isometric muscle contractions. They're good alternatives to still work the quads." Yes. So isometric quad holds, or, like I'm saying, with bodyweight stuff you can make your body feel like it's 100 pounds just by adding that resistance.

What was I seeing somebody do the other day? He was doing biceps, going like this, creating that resistance and then letting go, and then going like this. He was creating his own resistance within his muscle. You guys can do that with your quads as well. Let's do some tutorials here. You can come down into a squat, into a lunge, and then slowly, like a negative, slowly come up,

and then back down. You can do all of that with just bodyweight stuff as well. You guys didn't hear me say that. Getting into some tutorials. We do tutorials on our VIP calls.

Where am I at? Shelby: "I'm on week two. I've noticed I'm feeling so exhausted after my workouts. I'm currently eating 1,650-ish calories.

Should I be increasing my calories, or will my energy return?" Your energy will 100% return, babe. Just like when you start anything new, especially workouts, especially these workouts, you are going to feel tired. Your body is going to be like, what the fuck are you doing? It's okay. Your body will adjust. Just give it time.

All right, babes. That was such a fun Q&A.

Anybody have any more questions for me? You're welcome, babes. Hello, Marissa. "I wake up at 6:45 and get to the gym at 7:45. Should I be counting pre-workout as my breakfast?" Yeah. Usually, if I ever work out in the morning,

I'll do pre-workout, post-workout, and then I'll have breakfast. So pre-workout, post-workout, breakfast, snack, lunch, dinner. Or lunch, snack, dinner.

All right, you guys, I'm going to tune out. Remember to show up for yourselves on a daily basis. Keep up the great work. Keep putting in the work. And learn this lifestyle, because it's sustainable. It's realistic. And it's helping you guys get to your goals.

So keep showing up for yourselves. And you guys, don't miss out on this early bird special, because in two days it's going to go up to $247, and you're going to miss out on $100 in savings. We also have split payments right now: two split payments of $97. Do it. I can't wait to see you guys inside there. I love you all. Bye, everyone.