Macro Tracking Q&A: Protein Limits, Cheat Meals and Cardio

Nikkiey: What's up, WarriorBabes? Hey, everybody. Nikkiey here, and welcome to our WarriorBabe Wednesday live Q&A time together. I am so excited to hang out with you guys right now and spend this next hour going through some questions and support and anything that you guys want to bring to the table for this live Q&A. I'm stoked to hang out with you guys right now. So welcome.

As you guys are tuning into this live, comment and say, hey, what's up? Let me know that you're here. Give me the wave emoji, something so I can see your names popping into this Q&A. At the same time, the more that you guys comment underneath this live video right now, the more this keeps the video at the top of the Facebook community, so that all of the other WarriorBabes who don't know how to join in, or this is their first Q&A day, can see that we are live and can tap on the video and join in. So let me know you're here. Comment and say, hey, what's up.

If you guys are tuning in at a later date or time after this live is complete, then you know the drill: do the hashtag replay and then leave any questions that pertain to this live Q&A underneath this video, so that Kate can come back in tomorrow and check any questions that were left after this live has been completed.

We'll get started in just a few seconds. If you guys are here tuning in, comment and say what's up, and smash that like button for me right now. If you have a question, start commenting your question underneath this video, because there's a bit of a lag between Zoom and Facebook. I want to make sure we're firing off this Q&A, so start leaving your questions right now.

What's up, Heather? What's up, Laura? What's up, Emily? Hey guys, what's up, Christy? What's up, Jocelyn? What's up, Laura? What's up, Emily? Swag? Do I spy swag? Maybe, maybe, you guys. Maybe it's coming. We're working on it. I literally have tabs open of wholesale bulk items for y'all. I'll share that we're working on it, because with the company we were using, I wasn't happy with the quality. Gotta make sure it's good for you WarriorBabes. But peekaboo.

All right, so we'll get started in just a few seconds. If you want to comment your questions about anything, start leaving them, and as you're joining, smash the like button so I can see you.

But before we do, I want to give a huge welcome to all of our new WarriorBabes. What's up, guys? I am stoked that you are here and a part of this growing community. We have had so many new babes come in this week. You new babes are a part of a community of thousands of women who are getting toned and becoming a stronger, more confident version of themselves. We are all working on the same goal in one way, shape or form: goals to have muscle, to be toned, to feel strong, to be confident, and to have that come through not only in you but in everything you do in life. I love it, because our community is so inspiring, so supportive, so motivating. Whenever there's a babe that needs some support, y'all hop in and comment and help that babe out, which is so amazing. So welcome to all the new babes. WarriorBabe is where strong is the new sexy. I'm stoked that you are here.

If you guys are new to WarriorBabe, please make sure that you are going through the WarriorBabe Revolution blast-off email sequence that gets sent to you every single day for the first 14 days. It's just one task, one video per email, helping you set yourself up for long-term success inside this program. I like to call it your transition into WarriorBabe, the transition into this lifestyle. When you start your journey here, you're excited, you're motivated, but some people, two or three weeks in, start to trickle off that motivation high. Then they're trying to find a reason, or they're trying to get their ass in gear to go work out and hit their macros.

What I've done with these first 14 days is give you a video each day that's going to help you stay motivated, lock in on your goals, and turn the negative mindset into a positive mindset about why you are here and what you want to accomplish on this journey. You're going to get your mindset in alignment, and if your mindset's in alignment, you can accomplish anything you want to accomplish with your body. Plus I'm going to help you with the macros, and plus I'm going to help you with the workouts. So all you have to do is follow that 14-day blast-off email sequence and complete each task per day. Don't skip around. Don't ignore the emails, because that's on you.

You come to WarriorBabe with a goal, and it's my job as your coach to help you get in alignment with that goal, and then it's my job to call you out on any actions that aren't in alignment with that goal. An action that's not in alignment with your goal is not going through the blast-off emails in order and taking it seriously. If you don't take your journey seriously, how are you going to get the results you want? Remember that. Make sure you're going through the blast-off sequence, taking it seriously and showing up for yourself.

Look, I can't be the one who grocery shops for you. I can't be the one who forces you to track your macros. I can't be the one who pushes you into the gym every single day. But what I can do is give you the tools and the resources that have helped thousands of women become successful, and you just have to implement it. You have to do the work. I'm helping you with that 14-day blast-off email sequence so you get grounded in yourself and in the goals you want to accomplish.

What's up, Marie? What's up, Valerie and babes? Hey, everybody, let's smash the heart button right now and give Valerie some love, because she is our WarriorBabe of the month. Valerie, you have killed it in the past four months. Holy shit. There has not even been an excuse for you. So everybody who's throwing the COVID excuse, "I don't have the time, I'm just too busy, my kids have home learning, I have to work from home," take it from Valerie, who has absolutely smashed her goals in the past four months. Those before and after photos are absolutely ridiculous. I had to step back when I saw Kate post them in the community. I was like, oh my God, holy cow, Valerie. You have put in some work, and in four short months you've decreased body fat.

I know what you're going to say next. I know you're going to say there's still more to go. But you've got to pat yourself on the back and reward yourself for these small wins, because you have done an incredible job in just four short months of decreasing fat and bringing the tone you had underneath your body fat to life. So everybody, smash that heart button and give her a big congrats. Congratulations, Valerie, on being WarriorBabe of the month.

Emily says, "Hey Valerie, way to go, babe, proud of you." Yes, so amazing. I love our support.

All right, if you guys have any questions for this live Q&A, I'm here. Let's rip it. Let's go into some questions about anything regarding fitness, mindset, nutrition, macros. I'm here to help you with anything you need clarification on, and understand there's no silly or stupid question. Ask me what you need clarified, and I'm so happy to provide that support and answer. Then you can get off this call knowing the answer and exactly the direction you need to take. So now is the time. Drop your questions beneath this video and let's fire off this Q&A.

One more thing I want to go through: if you guys are new, please don't flood the Facebook group with questions that can be easily answered inside your application. Take this seriously. If you're somebody who has done everything and tried everything, wipe your mind of the things you've tried and start rewriting your story right now with WarriorBabe, and take the app seriously. Dive in and go through the content I'm sharing with you. There are some serious golden nuggets inside the app. Search for your questions there. If your question can't be found in the app, click on Need Help on the home page and it will take you to the frequently asked questions resource page. My entire team just revamped it to make it much simpler to find the answers you're seeking.

If your question can't be found in the app or in the FAQ, this is prime time to get your questions answered: these Q&As every single Wednesday at 6 p.m. Eastern. I realize I talk a lot with my hands. But every single Wednesday at 6 p.m., be here and use these Q&As. You have direct access to me to ask any questions you need answered. That is prime value. Pop in at six o'clock, ask your question, get it answered, and pop off. That's five minutes of your time. Make it work. Immerse yourself in everything WarriorBabe.

If you can't attend these Q&As, you can always catch the lives. That's another opportunity to get your question answered even after the live is done, because Kate comes back in and answers any questions that were left behind. Or, after you've done steps one, two and three that I just said, come into the Facebook group and ask your fellow WarriorBabes, "Hey guys, I have this question, can you help me out?" I guarantee somebody will pop in and help you within about 30 seconds, no joke. That's how supportive our community is. It's absolutely amazing.

Okay, let's fire off this Q&A, because I see some questions coming through. If you have any questions, keep firing them into the comments section.

I don't want to butcher your name. "Hey Nikkiey, I'm still learning. I'm still trying to learn what macros are." Awesome, babe. That's a great first step, understanding what macronutrients are. I cover every single base you need to know about macronutrients inside the application. If you go to the WarriorBabe Basics, you're going to find a bunch of training videos that help you understand what macros are, how to best work with them, how to figure out good proteins, fats and carbs to put into your day, and how to start tracking your day in MyFitnessPal.

I'm sensing that you're new. And honestly, to anybody who is new right now, listen: macros is not another fucking diet. It's a skill that will serve you for the rest of your life. When you're first starting out with macronutrients and trying to understand them and put them into your everyday routine, it's going to require work and it's going to take time. But the more work and time you put into it, the faster you're going to get at tracking, the faster you'll understand it, and the faster you'll get the food down. Macros is a skill that will teach you everything about food, everything about balance, and how to reach your goals sustainably and realistically. If this is making sense, drop the number one in the comments right now.

Anybody who's new needs to understand this concept, because it can be very intimidating and it can send people running for the hills. But look, you've got this. Think about anything you've learned, in school or at your job, starting a new job, or your kids learning new things, especially with home learning right now. You're learning skills to make the mornings easier and the days easier. The same goes for macros, and the same goes for workouts. You've got to put in the time to learn it. I'm giving you the tools and resources inside the application, but you have to put in the work.

I'll be upfront and honest with you. When I first started learning macros, it took me at least a month to really get it down and put the effort in, because I was the one saying, "Fuck this, this is taking too much time." But the more you have that mentality, the more frustration it causes, and then you're not going to do it and you'll spiral back into old habits. The way I've set up the application puts into perspective how to work with macronutrients. If you just take the time for seven days, 14 days, it's going to take 30 minutes to log at first. But I can do my logs in literally three minutes now. No joke. And I don't even have to track throughout my day until about 5 p.m. I put all my meals into MyFitnessPal and then I know where I'm at for the rest of the day.

Where you are now is just a learning curve. Are you willing to put in the work? If you're willing to put in the work, you're going to succeed. If you're not, you're going to be on the internet searching for the next thing that promises you'll lose weight in five weeks. This is going to serve you for the rest of your life, but you've got to put in the work, and everything is inside the application to help you get started with macronutrients.

Valerie says, "Thanks for your shout out. You are right, so much more to go, although thanks to you and all the support and inspiration from this tribe you've created." Oh, thanks, Valerie. Thank you for the work you've put in. You're a true testament. Guys, all the successes you see inside WarriorBabe, all the wins, all the babes with their transformations, it can be done for you too. They started out in the same boat as you. So look at their success and think, I can do this too.

"I listened to your videos about macros, but I feel like I'm dumbfounded and can't get it." If you're going in with that mentality, you're going to keep saying, "I'm dumb, I'm frustrated, I'm not going to get it." You've got to go in thinking, I'm learning, this is going to support me and my goals, this is something realistic. Go in with the mentality that you're going to understand this, not that this is too hard. When you focus on lack, you get more lack. It gets more frustrating, it gets even harder, and you won't end up doing it. I can't preach it enough. If this makes sense to you, keep smashing the like button.

Macros, to me, is legitimately the only sustainable way I can even fathom reaching goals right now, because there's no restriction. I can eat what I want in balance. It's the only concept that makes sense to me, and until something else comes out, nothing else makes sense. So go in with the mentality that you are going to understand this, you are going to get this, you are going to grasp it, and go in with more positivity. The tools are right there in front of you.

Honestly, babe, you've got to pick up your phone, go into MyFitnessPal, walk into your kitchen and just start bar scanning. Look at macros like a game of Tetris where you need to get plus or minus five at the top of the board. The name of the game is consistency. The more you consistently do that, I guarantee you, the faster you're going to get. But if you're new, you've got to allow time and patience to learn this skill, just like anything else.

"There was a post in the group earlier this week about the absorption rate of protein. I was curious about your input on this. How long does it take for your body to start processing protein, and is there a limit your body can process in one meal?" Interesting question. There are proteins that are faster digesting. Egg whites are faster digesting. I think the post I saw was about whey protein. Whey protein isolate is a fast-digesting protein. Then you've got other whey proteins like concentrates, or casein protein, and those take longer to digest. White fish is faster absorption.

So there are groups of protein. We're getting really meaty and gritty here, but just like carbs are simple and complex, and one takes longer to digest, the same goes for proteins. Some proteins, like white fish, egg whites and whey protein isolate, which is what I recommend for you guys around your workouts, have a fast absorption rate. When you get into chicken and ground turkey, those take a little bit longer. And then whey hydrolysate and casein, those take longer.

And the whole idea of too much protein at one meal, you guys need to understand this right now: it's not true for us unless you are somebody who has a kidney problem or kidney disease. We can have as much protein as we do, and there is no cap on each meal. You don't have to worry about that myth you've heard about too much protein. I get it, you want to learn, but there's a lot of shit out there on the internet, and a lot of it is wrong and not true.

The reason we can absorb as much protein as we do, with no cap at each meal, comes down to, A, our lean body mass and how much of it we have, and B, the way you work out. If you're strength training and doing the weight training you're doing with WarriorBabe, your body is metabolizing and breaking down that protein and using it for your muscle stores. So whatever is written online may not be pertaining to the specifics of what I'm talking about right now. If this makes sense, smash the like button for me, please. I want to see that you guys are grasping this.

There is no cap for you, unless you have kidney disease, like I said, or you're on dialysis or something extreme. Since you're training the way we WarriorBabes train, there's no need to worry about that kind of stuff. And as I said with protein absorption, some things absorb faster and some take longer.

Good, I'm seeing that like button going wild right now. This is my favorite fucking thing to do: break it down into scientific reasoning and education for you guys that makes sense. Because when you go online, you get lost in the whole world of what everybody is saying. Some of it is right, but some of it is completely wrong. So come here, come into WarriorBabe. I'm giving you the tools and resources that will get you where you need to be. Trust me now, believe me later. Trust the fucking process. It works, and I'm not leading you in the wrong direction.

All right, that one was from a minute ago. Debra: "I didn't get to see my answer last time I got on. How can I tell if cortisol is becoming an issue with my cardio? I'm endo-meso and have been doing steady state, but sometimes I just really want to do HIIT for a while to avoid boredom. What are body cues I should be watching for to see what's working best?"

This is what I've said in previous Q&As, and you can always watch old Q&As, because I answer a lot of the same questions. With cortisol, there's no way to check it like blood sugar and get a reading right away, or step on a scale and see a cortisol number. The only way is by going to your doctor, having blood drawn and figuring out where your cortisol is. But some signals you can watch for: how's your recovery? Are you feeling extra bloated? Are you feeling extremely tired? There are lifestyle factors you can watch.

Even though you're meso-endo, you don't always have to do steady-state cardio. But because I have a health background, the nurse background, I'd say just suck up the boredom. I don't mean to be so blunt, but you know that's how I am. Find a past rally call, put on Netflix, watch a TV show, read a book, find a really good podcast to listen to. Steady-state cardio is so much less stressful on your body, and if you can put less stress on your body, to me that beats the boredom thing. That's just how I feel about it.

Megan: "Is it okay to split the 30-minute cardio into 15 minutes before and 15 minutes after?" No. Within 15 minutes, you're just getting your body into that environment, getting your body into that specific cardio burn area, and then you stop. If you do the full 30 minutes, you get your body to that point 10 or 15 minutes in, and then it gets harder and harder as you finish the 30 minutes. Keep the 30 minutes together.

One babe says, "Thank you, Nikkiey. Very inspirational, motivating." Awesome. Another says, "So true." Yes.

Joanna says, "I love that. MyFitnessPal game changer." Boom. Yes. And like I say about the internet, you can get tripped up on what's out there. You can find so many different methods, IIFYM and so on. One thing that blows my mind is MyFitnessPal and their recommendations. I've been talking to a lot of women on the phone, understanding where they're coming from and what they're struggling with, and MyFitnessPal's recommendations for people to start losing weight blow my mind.

Total side note, but remember there's a difference between weight loss and fat loss. Weight loss is just becoming a skinnier, fatter version of yourself. Fat loss is preserving the muscle you have, building a little muscle at the same time, and decreasing the body fat around that muscle to show more of it. MyFitnessPal's recommendations, and this is a side rant, don't take that type of goal into account. They only take weight loss into account. Some people get recommendations like 1,200 calories and 99 grams of protein, or some absurd amount. Some people had as little as 70 grams. Anyway, total side note. But Joanna, I'm so glad you've learned about this. I'm biased, but I'm leading you in the right direction. Just know that.

Emily: "Once you get the hang of it, it's so easy. It took me a few months to get it down. You got this." Yes, thank you, babe. Take it from the veterans. It just takes time and patience. We're going to have t-shirts that say hashtag patience. You just have to put in the work at first, and you'll be happy you did.

Here's another thing, and I'm going to ask you to smash that like button again. A common thing a lot of beginners do is track as they go throughout the day. Stop doing that. You're setting yourself up for failure. You get to the end of the day with 90 grams of carbs, 50 grams of fat and 20 grams of protein and think, what am I supposed to do now? That makes it even more frustrating, more dumbfounded, more "I can't do this," everything that leads you in the opposite direction of wanting to do macronutrients.

Give me a one if you're somebody who tracks as you go throughout the day and gets to the end of the day and you're fucked. Give me a two if you're somebody who plans the night before, like I tell you all to do. If you're a veteran, maybe it's a different story. You can probably track as you go and get to midday. But if you plan the night before, A, you've got it all figured out in MyFitnessPal. You've already won the game of plus or minus five. You've got your meals and your meal plan right in front of you. All you have to do is pack your meals, or if you're at home, set an alarm on your phone so you know when it's time to eat, and eat the meal you've already pre-programmed.

Let's see, we've got the twos. There you go, babe, nice. Look at all these twos. Let's go. Melissa: "Used to be the one and learned the hard way." Yes. Megan: "One, but I just started two days ago. I'm still trying to get this down." Hey, if you're putting in the work and you're tracking and trying to get it down, hats off to you. You're learning. You're doing a good job. But you've got to plan ahead, my friends.

Another comment: "I'm already in love with this lady." Let's go. Anybody who's new, I love it. I'm excited you're here. You're going to get tough love, honesty, transparency, me being blunt, and some curse words. This is the vibe. This is what WarriorBabe is all about.

Ariel: "What are your thoughts on protein overfeeding to boost metabolism and support body recomposition?" Yes, protein does have that thermogenic effect. It does help you burn calories. But you've got to be in that window of 0.8. Just follow the macro calculator. Don't question it. I know you want to learn, but I'm leading you in the right direction with that. If you want to learn more, you can dive into the Blueprint program, which goes even deeper into understanding macronutrients and how the whole game works.

But yes, protein is a thermogenic food. It will burn calories as you're eating it. But, and this is something I didn't bring up when I was talking about it earlier, if you go out of the window and overfeed yourself on protein, if you eat too much protein, it can be stored as body fat. So understand that. I've got you in the window with the calculator, and that's all that matters. If you want to mess with your macros outside the WarriorBabe calculator, that's on you. You're putting the protein I recommend to use and burning it, but if you eat too much, yes, it can be stored as body fat. As long as you're in the window I'm providing, you're golden.

Laura: "Agreed, that's why I'm here." Let's go. Courtney is just joining in. What's up, babe? Better late than never.

"I've been not so great with my macros the last month and a half. Not going crazy or all off the wagon, but having a little extra each day. I've been hard on myself about it, but then I took measurements and saw a faster loss around my waist, and my workouts have been on fire and I'm loving that I'm pushing myself. So does this mean perhaps I should be eating more, maybe just increase a bit?"

You've got to listen to the signals you're experiencing with your body as well. If you're lower on energy, or if you were craving things that triggered you to want to eat more, then that's probably a sign your body does need a bit more carbohydrates. Also make sure you're doing your refeeds and your cheat meals. This is something you could dive into in the Blueprint, to learn more about understanding body signals and knowing when to adjust your macronutrients if this ever happens to you.

But basically, Courtney, end of story: figure out what was being triggered in that moment. Were you craving something? If you're craving something, that can mean you need more food. So yes, absolutely, you could eat a little bit more, see how that goes and continue doing that. The main thing is finding consistency in it, so your body knows what's going on.

Debra: "Yeah girl, you're right. I usually save Netflix for the cardio, and putting less stress on is 100% key." Yes, love it. Megan: "Makes sense, thank you. You know I need that tough love." Let's go. That's what I'm here for.

Beth: "Meal planning is the devil. It's like pulling teeth for me." Listen, it's only as hard as you fucking make it. Everyone, soak in what I just said. This entire process is only as hard as you make it. I don't know about you, but being frustrated with myself is a shitty feeling. That sucks. I don't want to be frustrated with myself. I want to be winning. I want to feel confident. I want to feel strong. And in order to feel confident and strong, I need to get my actions in alignment with my goals. I need to show up, because if I don't, then yes, I'm going to be frustrated and beating myself up, and again, that sucks.

Look at all these hearts. Let's go. Smash that heart button. I love it. This is a fire Q&A day right now. God damn, I love hanging out with you guys.

But for real, it's only as hard as you make it. Feeling frustrated and pissed off at yourself is a shitty fucking feeling. You're working on being more confident, more positive, a stronger version of yourself. So what's going to make you feel that way? Following through with what you know you need to do. And do it. We humans overcomplicate everything, or we say we don't have time, we're too busy. But remember, there are moms in here, there are babes in here who are fucking killing it, and we all have the same 24 hours in the day. So prioritize, make it happen and follow through.

Marie: "I'm definitely a two. I'm afraid of Nikkiey otherwise." Everybody, Marie is one of the VIPs. I know she's been in the Revolution for a while, and then she popped up into the VIP. Marie, how long has it been? Five or six months, somewhere around there. Marie has dropped 50 pounds. She reached her first milestone of losing 50 pounds, and she's been eating in the range of 1,900 to 2,000 calories while losing that weight. Marie, you rock. I'm so stoked for you.

I don't mean to take away from Valerie being WarriorBabe of the month, but Marie deserves this too. Smash the like button and give her some hearts. I want to see it. She deserves to be recognized as well, because she has put in the work. Marie has two sets of twins. She works from home and has a pretty demanding job working with clients one-on-one. She's made it work and she's rocking it. She's looking hot.

Another comment: "But if I miss planning, I eat what I know calculates to be right. Repetitive meals, but it helps." Repetitive meals are the best, for real. Look at all those hearts. That's dope. I love the support we give inside this community. Repetitive meals make it so much easier.

And if you didn't know, you can copy your entire day inside MyFitnessPal. Whatever you ate today, literally, here you go: open MyFitnessPal, then hit Edit at the top corner, then Select All. You can't see it, but you hit Select All, and then all the way at the bottom you'll find Copy. You can copy your entire day, so it makes it so much easier. Yes, love it. Trust the process. It works.

Ariel: "I find this confusing. Can you take the number in between the Shape and Tone and Build macros to support body recomposition?" Yes, absolutely, because those numbers still put you in the right frame. So yes, absolutely, Ariel.

Megan: "Tell me about cheat meals." What do you want me to tell you about cheat meals? Enjoy your cheat meals. Okay, here's the thing, I can break it down. When it comes to cheat meals, I bet you're one of two people. Either you just eat more of what you already eat, so your cheat meal is a little more rice, a little more potatoes, a little more chicken, a little more ground turkey, whatever it is. Or you enjoy yourself.

A cheat meal is about enjoying yourself, just don't go overboard. Enjoy yourself, have a burger, have what you're craving, enjoy time with your family. It's a mindless meal, completely mindless, so you don't have to track it. You can have whatever you want and eat until you're comfortably full. On those days, you want to subtract from your macros to leave about a 300-calorie window. You do that by subtracting 30 from your carb numbers and 20 from your fats. That leaves about a 300-calorie window, and then you eat whatever you want. You should have about one a week, depending on your body type, and that's inside the course. Enjoy those cheat meals.

Yana: "I needed to hear that about goals." Yes, let's go, for real. And another: "This lady is truth." I love it.

Beth: "Do curvy body types get a cheat meal? I have been doing only one time a month." Yep, and that's inside the videos in the WarriorBabe Basics. I call them modules because that's what they are in the Blueprint, but it's in the videos. With curvy body types, what I say is you don't want to have a cheat meal until you're seeing results and progress, because a lot of curvy-type women have kind of been cheating their entire life, and implementing a cheat meal can really throw you off. Then one cheat meal turns into two, and then three. So what you should do is look at it as a reward to start, and have a cheat meal as your reward. One time a month is totally fine, Beth. Then once you're consistently losing weight and feeling better about everything, you can see how you do with two a month, and incorporate them more frequently as you get a hold of things.

"Hey Nikkiey, I never feel like I'm doing incline reverse slow dumbbell flies correctly. Where am I supposed to feel those?" You should feel them right in your lower lat area. On the bench, I'm on an incline, chest up, and the dumbbells are low, down here. Let me make sure you can see me. Your elbows are not locked but slightly bent, they're out, and then you're bringing them back. You're going to feel it in your lat, and the lat area is really hard to create that mind-muscle connection with. So I recommend doing lat pulldowns when you first start your back workout that day, to start getting that mind-muscle connection in your lats.

Another thing, and I meant to record this and share it with you but didn't, so I'll do it right now: if you hang on to the pull-up bar, you don't need to do a full pull-up. Just do something like this, acting as if you're going to do one, and that will help you really engage those lats. That helps with mind-muscle connection as well, and it's great for anybody who wants to get better at pull-ups. Look at all that support from Marie. Love it.

Megan: "When do you get cheat meals, how often?" Go inside the course. Jesus Christ. Go inside the app, click on Transform, click on WarriorBabe Basics, and click on the reward system right there.

Gabriella: "When do you recommend moving from fat loss to maintenance? Is it when all the fat is gone?" No, not necessarily. One recommendation is when you're comfortable with your body and you feel like you've accomplished the goal you wanted to have with your body. That's when I'd recommend moving out of fat loss and into maintenance.

Another is when you've been doing fat loss for a while and you're getting body signals: you're tired, you're cranky, you're irritable, you're frustrated, you're super hungry and want to eat everything. That's a body signal to pull back. Sometimes I'd recommend a break at that point: come up to maintenance macros, then come back down. I talked about this in a rally call, recommending diet breaks, and I implement these in the Blueprint program and help women do diet breaks. So that's something I'd recommend if you still have more fat to lose. Those are some of the recommendations: either you've reached your goal, or your body is telling you that you need to stop and pull back a little.

All right, anybody got any more questions? I'm going to have to end this in the next four minutes, because I have to pop on to the Blueprint Q&A in 14 minutes, and I need some time to decompress after hanging out with you guys, because it's been a hell of a lot of fun. If you have any more questions, drop them in here and I'll fire them off for the next four minutes.

I'm going to start closing the Q&A, though, and I think the biggest takeaway from this Q&A is follow through. You've got to put in the work, and remember that you're working to become a stronger, more confident version of yourself. You're working to achieve goals that are hard for a lot of people to accomplish. So make sure you're taking actions every day that are in alignment with those goals. I promise you, the faster you get on board with doing what's in alignment with the goals you want to accomplish, the faster you're going to get the results you want.

But the more you go on this frustrated cycle, on and off macros, on and off your workouts, on and off the excuse train, the longer it's going to take. You'll eventually get there, but it will take longer. So if I can snap you awake right now: just make sure you're taking the actions. You're learning, you're tracking, you're eating, you're doing what you're supposed to be doing. That's what will get you to your goals.

On that note, I love you all. It's been real hanging out with you guys. I hope you have an awesome rest of your evening. Keep putting in the work, and I'll see you at the rally call on Sunday at 6 p.m. Eastern, and the next Q&A will be next week at 6 p.m. Eastern as well. All right, babes, keep crushing it. Y'all rock. Bye, everyone.