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:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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