How to Navigate Post-Program Nutrition
Now that you’ve completed your Program or Challenge, it can be confusing to understand where to go next with your nutrition. Whether you’ve achieved your desired results or are still looking for a transformation, your post-program nutrition approach is crucial for long-term, sustainable results.
Understanding Metabolic Adaptation
Our bodies are incredibly resourceful and adapt to whatever calorie intake we provide. If you’ve been on a calorie deficit for weeks or months, your body becomes efficient at using available resources to prioritise essential functions like breathing, blood circulation, and brain activity. For those in a calorie surplus, your body adjusts to maintain higher intake levels, which means you need to gradually increase your calories to continue gaining muscle mass and weight. This process is known as metabolic adaptation and is well-documented in research.
Goals and Next Steps
Lose Body Fat
Achieved Desired Weight Loss Results: Congratulations on reaching your goal! Transitioning out of a deficit takes time and patience. Gradually increase your intake by 50-100 calories each week until you reach your maintenance level. Monitor your body’s response, and if you notice weight gain, hold steady for a week or two before increasing again. It’s important to listen to your body and reach out to our MWU Dietitians if you have any concerns.
Looking to Continue Losing Weight: Staying in a calorie deficit for more than 12 weeks isn’t generally recommended due to metabolic adaptation. If you’ve been in a 6-8 week Program, you can continue for another round. However, if you’ve been in a deficit for over 12 weeks and haven’t reached your desired results, consider taking a break. Increase your intake to maintenance for 2-3 weeks, then return to a calorie deficit. Alternatively, try reverse dieting by gradually increasing your intake to transition from a deficit to maintenance, then resume a deficit for further fat loss.
Both (Lose Body Fat and Gain Muscle)
Achieved Desired Results: If you’ve achieved your goal and want to maintain your results, gradually increase your intake until you reach your maintenance level. Listen to your body and adjust as needed.
Looking to Focus on Weight Loss: If you haven’t achieved your weight loss goals, you may need to reduce your intake by 100-150 calories. If your results have plateaued, consider a diet break or reverse dieting.
Looking to Increase Muscle Mass: If you’re ready to focus on muscle gain, move out of a calorie deficit. Increase your calories by 100 each week until you reach a surplus (15-20% above maintenance) or increase by 400 calories if you’re comfortable with a larger jump.
Muscle Gain
Completed 6-8 Weeks with a Muscle Gain Goal: We recommend a minimum of 12 weeks in a surplus for muscle growth, ideally longer. Ensure you have a calorie surplus, sufficient protein, and follow your weight training program. After 6-8 weeks in a surplus, continue for another 6-8 weeks before considering a reduction in intake.
Completed 12+ Weeks with a Muscle Gain Goal: Congratulations on completing 12+ weeks in a surplus! If you want to continue muscle growth, ensure you’re still in a surplus. Monitor your weight and increase by 50-100 calories if needed. If you’re ready to cut, reduce your calories to create a 15-20% deficit, which should be roughly 300-400 calories less than your surplus intake.
By following these guidelines, you can effectively manage your post-program nutrition to achieve long-term, sustainable results. If you have any questions or need personalised advice, don’t hesitate to reach out to our MWU Dietitians.
