Week 1

ere’s important advice for a successful maintenance:

First, you want to make sure you get your maintenance calories right! However, keep in mind, the activity level you select may add a lot of calories to your BMR which is why I always like to underestimate rather than overestimate my activity level. Here is a quick outline of the activity levels to make sure your do not overestimate yours:

• Sedentary – (5000 steps per day) you sit most of the day. You minimize the amount of walking you take to get to your destinations. You may go on a short walk (<15min) from time to time.
• Lightly Active – (5000-7500 steps per day) – You do small workouts most days. You may go on walk more often than not. 
• Moderately Active – (7500-10,000 steps per day) – You workout hard most days but you do not intentionally do any extra cardio. You do not have a physically demanding job.
• Heavily Active – (10,000-12,500 steps per day) – You actively do some cardio or have a physically demanding job most days in addition to going hard at the gym to workout most days.
• Athlete – (+12,500 steps per day) You have a very physically demanding job or you actively do a LOT of extra cardio most days. You also go to the gym and workout hard most days. Most of your day is spent moving.

Now, think about the goals for this maintenance block.

• Improve body composition
• Recover from any injury
• Focus on feeling good and living healthy
• Question Yourself – is there anything else for you in particular?

Once you have the amount of calories you need to eat and you have thought about what you need to do, download the appropriate calorie amount from the site and get started!

If you need more guidance to talk through your particular situation, reach out to schedule a time for a 1-on-1 coaching session.

Week 2

Maintenance sensitizes your body to progress.

Patience is about knowing when to strike.

• Maintenance is great for healing from injury.
• It is great for getting your life together while you are less busy with the gym.
• Once you are healed and your stress is lower, it is a great time to hit the gym hard again.
  • Taking a pause can set you up for a very successful period of injury-free progress.

Week 3

This is a great week to make any small adjustments to your approach.

Nothing special here. The length of your maintenance depends on:

• Lifestyle – What is going on in your life (stress wise)
• Physiologically – If you are still feeling diet fatigued and still need to restrict your eating, but just no as much
• Psychologically – How you feel mentally and if you begin to miss the hard training and dieting
• Injury Wise – fully healing from any pains and focusing on rehabilitation and prevention
• And anything else holding you back from making the progress you want

Week 4+

Time to decide on some questions:

Option 1: Bulk

Option 2: Continue Maintenance

Option 3: Cut

Consider Your:

• Lifestyle (are you busy or can you figure out a strategy to make it work?)
• Joint health (are you able to push yourself if you start training hard again or do you need more time to heal?)
• Body Composition (is your priority to build muscle or lose fat?)
• Other personal circumstances

If you need more guidance to talk through your particular situation, reach out to schedule a time for a 1-on-1 coaching session.