252. Nutrition Q&A: Calories, Maintenance, Muscle Building & More

After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you!

In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more.

And no…there isn’t one *perfect* calorie target or magic formula. Your body is unique, and the best way to learn what works is by collecting data, staying consistent, and making intentional adjustments along the way!

Remember - every fitness journey is different, but the fundamentals stay the same. Keep learning, stay consistent, and trust the process. You’ll be AMAZED at what happens when you stop guessing + start building habits that actually last!

Episode Recap:

• Are maintenance calories an exact number or a range?
• How do I know if my maintenance calories are actually correct?
• How do I increase my calories after being in a calorie deficit?
• How long should I stay in maintenance?
• How do I loosen up tracking once I've found my maintenance calories?
• Where do I start if I have 50+ pounds to lose?
• How long should I stay in a calorie deficit?
• How do I get comfortable eating more in a surplus?
• Should I carb cycle while in a calorie deficit?
• Should I adjust my calories based on my workout that day?
• How do I know if I'm building muscle vs. gaining fat?

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/