Rinse And Repeat Weight Loss Calorie Method

Fitness Doctrine questions answers

fat loss muscle building q & AI’ve received a lot of questions with the same theme lately.

So today I thought I’d dig in and answer a few for you.

First question…

Question: Jason, I don’t really know how many calories I should be eating to preserve what little mass I have left and still lose fat. 1400-1600 was the best I could figure, but I’m not really sure if that’s too much or too little.

That’s a great question on a confusing topic.


Calories are needed to build muscle.

However, a calorie deficit is needed to burn fat.

The two requirements make weight loss and muscle preservation a conflicting and confusing topic.

The best thing you can do to get lean and defined muscles is hit the weights.

This will ensure you maintain muscle mass.

If your body needs the muscle. It’ll do what it can to keep it. So get in the gym and move lots of iron. Prove to your body that it needs muscle.

To lose the love handles there has to be a calorie deficit.

If your pant size is dropping at a crazy rate. Add in some calories.

If it’s not moving or going in the wrong direction subtract a few calories.

Plans are great for this. You can use any program you like but the easiest program I’ve found is this…


This system allows you to eat the things you love and go in a calorie deficit without going crazy.

What’s most important in this situation is protein. Are you getting enough? Are you consuming good quality proteins?

Protein Requirements

I recommend you have 1g of protein for every pound you weight at your target weight.

For instance…

If you’re at 210 pounds and your target is 185 pounds, eat 185g of protein a day.

Let carbs and fats make up the rest of your daily calorie requirements.


Overtraining Question

Question: I have pretty skinny arms. Can I train them 3x per week without over training?

Coach Jason: Short answer…


Compared to other muscles like legs and chest, the arms are a small muscle group. Thus, they can’t handle heavy loads like you can with squats and deadlifts. As a result, they don’t get exposed to the same kind of stress.

You have a greater chance getting board training arms all the time than you  do overtraining them.

Don’t overthink it. You’re body will let you know when you’ve had enough.

Last one for today…

Breaking Weight Loss Plateaus

Question: Hey Jason, I’m in my early 40’s. I’ve been at this diet and exercise thing for a few years now. I’m getting stronger, which I like. But the problem is that I still have a flabby stomach and love handles. I’ve lost 25lbs so far, but now I feel as though I’m stuck…. any suggestions?

Coach Jason: First off. Congratulations. Looks like you’re well on your way to reaching your goal.

Losing weight, getting stringer and staying with it takes a lot of work and commitment. So good job with that.

But don’t worry about the plateau. It happens to everyone. You’ve made progress which is great. You’ve lost weight and continue to get stronger.

The human body is complex and fickle. It’s rare that there’s steady progress. I talk a little more about that here…


But if you’ve stalled for more than 2 weeks, look at cutting you calories a little more. No more than 10%.

If that worked.


If not.

Rinse and repeat.

My preferred calorie setting method is to use the program I mentioned in the first question (http://jasoncscs.com/goto/fasting.)

It really does help and gives you a lot of freedom.

If that still didn’t work start keeping a food diary.

You may be eating more than you think. A snack here and a drink there adds up fast. A diary helps identify any holes in your current diet.

To your success,

Coach Jason

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