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The Unf*ck Your Fitness Podcast

251. How to Transition Between Calorie Deficit, Maintenance & Build Phase

July 21 · 39 min · 28.7 MBExplicit
0:00-39:45

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Understanding calorie deficits, maintenance, and build phases is one thing.


But… knowing how to move between them? That’s what actually creates lasting results!


Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress.


In this episode, I break down exactly how to move from a calorie deficit into maintenance, what accidental maintenance vs. intentional maintenance looks like, how to build muscle without overdoing it, and more. 


The goal isn't to jump from one extreme to another - it’s to make small, intentional adjustments that your body can actually sustain.


Remember, your fitness journey shouldn't be built around constantly starting over. It should be built around understanding what phase you're in, WHY you're there, and where you're headed next!


Episode recap:

  • How to confidently move between a calorie deficit, maintenance & build phase
  • How to transition from fat loss into maintenance without losing your progress
  • Accidental maintenance vs. intentional maintenance
  • How to enter a build phase to support muscle growth without overdoing it
  • How to know when you’re truly ready for another fat-loss phase
  • Making intentional decisions (not emotional ones) w/your nutrition phases
  • How to avoid common mistakes like chronic dieting, fearing maintenance & changing calories too quickly
  • Why consistency and patience will always beat starting over every Monday


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