250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase

If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get!

The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs!

In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros. I also walk through seven real-life scenarios to help you identify where YOU are right now.

Understanding your current phase is the first step toward making progress without constantly starting over every.single.Monday.

The goal isn't to stay in a calorie deficit forever. It’s to understand nutrition well enough to move confidently between phases, fuel your body with intention, and STOP chasing quick fixes. Stay tuned for next week’s episode because we’re putting this all together with exactly what each nutrition phase looks like in practice!

Episode Recap:

• The difference between a calorie deficit, maintenance, and build phase + which one makes sense for you
• 5 questions I ask every client before setting calories or macros
• Key pieces that determine the right nutrition phase for you
• 7 common client scenarios to help you identify where YOU are + what your next step should be
• Why different goals require different strategies
• Why maintenance isn’t a setback
• How to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes

Links/Resources mentioned:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

More about the Unf*ck Your Fitness Podcast:

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. 

This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!

Connect with me on Instagram at @kristycastillofit

Learn more about working together by visiting my website: https://www.kristycastillo.com/